Cable Row strength standards

Where does your best set land?

Type a set and it lands on the ladder.

The ladder

One-rep max at each level. Switch the units above; the ladder follows.

Level	Men	Women
Iron I	start	start
Iron II	81.5 lb	38 lb
Iron III	88.5 lb	41 lb
Bronze I	96.5 lb	44.5 lb
Bronze II	105 lb	48.5 lb
Bronze III	112 lb	52.5 lb
Silver I	120 lb	57 lb
Silver II	128 lb	62 lb
Silver III	137 lb	67.5 lb
Gold I	146 lb	73 lb
Gold II	155 lb	78.5 lb
Gold III	164 lb	83.5 lb
Platinum I	173 lb	89.5 lb
Platinum II	184 lb	96 lb
Platinum III	194 lb	103 lb
Diamond I	204 lb	109 lb
Diamond II	215 lb	116 lb
Diamond III	226 lb	123 lb
Phoenix I	237 lb	131 lb
Phoenix II	249 lb	139 lb
Phoenix III	261 lb	146 lb
Dragon I	273 lb	154 lb
Dragon II	285 lb	162 lb
Dragon III	298 lb	170 lb
Olympian	312 lb	179 lb

How Compound reads it

• Your best set counts. The app estimates a one-rep max from any set: the weight times one plus the reps over thirty, with reps capped at 12. 130 lb for 5 reps estimates 151.7 lb, which clears Gold I at 146 lb on the men's ladder.
• The ladders are read at a reference bodyweight, 180 lb for men and 140 lb for women, and anchored to strength data for people who lift. Iron I is where the map places everyone to start; Iron II is the first gate.
• A rank, once earned, is kept. The map's level can step back when a weight is missed; the rank you reached does not.
• The app uses your profile's ladder. Pick the men's or the women's ladder above to read the one that applies to you.

The other ranked lifts