Cable Woodchopper

Cable Woodchopper shows average weight and strength standards as a reference for core. Primary muscles: External obliques, Rectus abdominis.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 40 kg

Women 14 kg

Cable Woodchopper: Average weight [1RM]

Level
Beginner	7 kg	3 kg
Novice	20 kg	7 kg
Intermediate	40 kg	14 kg
Advanced	67 kg	23 kg
Elite	100 kg	34 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Cable Woodchopper: Strength standards (kg)

By bodyweight
By age

Men by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	3	13	29	53	81
55	4	14	31	55	85
60	5	15	33	58	88
65	5	17	35	60	91
70	6	18	37	62	93
75	7	19	38	64	96
80	7	20	40	66	98
85	8	21	41	68	101
90	9	22	43	70	103
95	9	23	44	72	105
100	10	24	45	73	107
105	10	25	46	75	109
110	11	26	48	77	111
115	11	26	49	78	112
120	12	27	50	79	114
125	13	28	51	81	116
130	13	29	52	82	117
135	14	30	53	83	119
140	14	30	54	85	120

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	17	34	57	85
20	7	19	39	65	97
25	7	20	40	67	100
30	7	20	40	67	100
35	7	20	40	67	100
40	7	20	40	67	100
45	7	19	38	64	95
50	6	18	36	60	89
55	6	16	33	55	82
60	5	15	30	51	75
65	5	13	27	46	68
70	4	12	24	41	61
75	4	11	22	37	54
80	3	10	19	33	49
85	3	9	17	29	44
90	3	8	16	26	39

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	5	11	19	29
45	2	6	12	20	30
50	2	6	13	21	31
55	3	7	13	22	32
60	3	7	14	23	33
65	3	8	14	23	34
70	3	8	15	24	35
75	4	8	15	25	36
80	4	9	16	25	36
85	4	9	16	26	37
90	4	9	17	26	38
95	4	10	17	27	38
100	5	10	18	27	39
105	5	10	18	28	39
110	5	10	18	28	40
115	5	11	19	29	40
120	5	11	19	29	41

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	6	12	20	29
20	3	7	14	23	33
25	3	7	14	23	34
30	3	7	14	23	34
35	3	7	14	23	34
40	3	7	14	23	34
45	3	7	14	22	33
50	3	7	13	21	31
55	2	6	12	19	28
60	2	6	11	18	26
65	2	5	10	16	23
70	2	5	9	14	21
75	2	4	8	13	19
80	1	4	7	11	17
85	1	3	6	10	15
90	1	3	6	9	13

Note: The displayed load on machines and cables can vary by manufacturer and setup. Use these values as a comparison reference under similar equipment conditions.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	3	13	29	53	81
55	4	14	31	55	85
60	5	15	33	58	88
65	5	17	35	60	91
70	6	18	37	62	93
75	7	19	38	64	96
80	7	20	40	66	98
85	8	21	41	68	101
90	9	22	43	70	103
95	9	23	44	72	105
100	10	24	45	73	107
105	10	25	46	75	109
110	11	26	48	77	111
115	11	26	49	78	112
120	12	27	50	79	114
125	13	28	51	81	116
130	13	29	52	82	117
135	14	30	53	83	119
140	14	30	54	85	120

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	17	34	57	85
20	7	19	39	65	97
25	7	20	40	67	100
30	7	20	40	67	100
35	7	20	40	67	100
40	7	20	40	67	100
45	7	19	38	64	95
50	6	18	36	60	89
55	6	16	33	55	82
60	5	15	30	51	75
65	5	13	27	46	68
70	4	12	24	41	61
75	4	11	22	37	54
80	3	10	19	33	49
85	3	9	17	29	44
90	3	8	16	26	39

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	5	11	19	29
45	2	6	12	20	30
50	2	6	13	21	31
55	3	7	13	22	32
60	3	7	14	23	33
65	3	8	14	23	34
70	3	8	15	24	35
75	4	8	15	25	36
80	4	9	16	25	36
85	4	9	16	26	37
90	4	9	17	26	38
95	4	10	17	27	38
100	5	10	18	27	39
105	5	10	18	28	39
110	5	10	18	28	40
115	5	11	19	29	40
120	5	11	19	29	41

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	6	12	20	29
20	3	7	14	23	33
25	3	7	14	23	34
30	3	7	14	23	34
35	3	7	14	23	34
40	3	7	14	23	34
45	3	7	14	22	33
50	3	7	13	21	31
55	2	6	12	19	28
60	2	6	11	18	26
65	2	5	10	16	23
70	2	5	9	14	21
75	2	4	8	13	19
80	1	4	7	11	17
85	1	3	6	10	15
90	1	3	6	9	13

Group	Muscles
Primary muscles	External obliques, Rectus abdominis
Secondary muscles	Latissimus dorsi, Erector spinae
Stabilizers	Rectus abdominis, External obliques
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	3	13	29	53	81
55	4	14	31	55	85
60	5	15	33	58	88
65	5	17	35	60	91
70	6	18	37	62	93
75	7	19	38	64	96
80	7	20	40	66	98
85	8	21	41	68	101
90	9	22	43	70	103
95	9	23	44	72	105
100	10	24	45	73	107
105	10	25	46	75	109
110	11	26	48	77	111
115	11	26	49	78	112
120	12	27	50	79	114
125	13	28	51	81	116
130	13	29	52	82	117
135	14	30	53	83	119
140	14	30	54	85	120

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	17	34	57	85
20	7	19	39	65	97
25	7	20	40	67	100
30	7	20	40	67	100
35	7	20	40	67	100
40	7	20	40	67	100
45	7	19	38	64	95
50	6	18	36	60	89
55	6	16	33	55	82
60	5	15	30	51	75
65	5	13	27	46	68
70	4	12	24	41	61
75	4	11	22	37	54
80	3	10	19	33	49
85	3	9	17	29	44
90	3	8	16	26	39

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	5	11	19	29
45	2	6	12	20	30
50	2	6	13	21	31
55	3	7	13	22	32
60	3	7	14	23	33
65	3	8	14	23	34
70	3	8	15	24	35
75	4	8	15	25	36
80	4	9	16	25	36
85	4	9	16	26	37
90	4	9	17	26	38
95	4	10	17	27	38
100	5	10	18	27	39
105	5	10	18	28	39
110	5	10	18	28	40
115	5	11	19	29	40
120	5	11	19	29	41

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	6	12	20	29
20	3	7	14	23	33
25	3	7	14	23	34
30	3	7	14	23	34
35	3	7	14	23	34
40	3	7	14	23	34
45	3	7	14	22	33
50	3	7	13	21	31
55	2	6	12	19	28
60	2	6	11	18	26
65	2	5	10	16	23
70	2	5	9	14	21
75	2	4	8	13	19
80	1	4	7	11	17
85	1	3	6	10	15
90	1	3	6	9	13

Cable Woodchopper

Average weight: Intermediate

Cable Woodchopper: Average weight [1RM]

Cable Woodchopper: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

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How to read the table

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Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	3	13	29	53	81
55	4	14	31	55	85
60	5	15	33	58	88
65	5	17	35	60	91
70	6	18	37	62	93
75	7	19	38	64	96
80	7	20	40	66	98
85	8	21	41	68	101
90	9	22	43	70	103
95	9	23	44	72	105
100	10	24	45	73	107
105	10	25	46	75	109
110	11	26	48	77	111
115	11	26	49	78	112
120	12	27	50	79	114
125	13	28	51	81	116
130	13	29	52	82	117
135	14	30	53	83	119
140	14	30	54	85	120

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	17	34	57	85
20	7	19	39	65	97
25	7	20	40	67	100
30	7	20	40	67	100
35	7	20	40	67	100
40	7	20	40	67	100
45	7	19	38	64	95
50	6	18	36	60	89
55	6	16	33	55	82
60	5	15	30	51	75
65	5	13	27	46	68
70	4	12	24	41	61
75	4	11	22	37	54
80	3	10	19	33	49
85	3	9	17	29	44
90	3	8	16	26	39

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	5	11	19	29
45	2	6	12	20	30
50	2	6	13	21	31
55	3	7	13	22	32
60	3	7	14	23	33
65	3	8	14	23	34
70	3	8	15	24	35
75	4	8	15	25	36
80	4	9	16	25	36
85	4	9	16	26	37
90	4	9	17	26	38
95	4	10	17	27	38
100	5	10	18	27	39
105	5	10	18	28	39
110	5	10	18	28	40
115	5	11	19	29	40
120	5	11	19	29	41

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	6	12	20	29
20	3	7	14	23	33
25	3	7	14	23	34
30	3	7	14	23	34
35	3	7	14	23	34
40	3	7	14	23	34
45	3	7	14	22	33
50	3	7	13	21	31
55	2	6	12	19	28
60	2	6	11	18	26
65	2	5	10	16	23
70	2	5	9	14	21
75	2	4	8	13	19
80	1	4	7	11	17
85	1	3	6	10	15
90	1	3	6	9	13