Standing Cable Crunches

Standing Cable Crunches shows average weight and strength standards as a reference for core. Primary muscles: Rectus abdominis.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 172 lb

Women 138 lb

Standing Cable Crunches: Average weight [1RM]

Level
Beginner	48 lb	26 lb
Novice	99 lb	69 lb
Intermediate	172 lb	138 lb
Advanced	265 lb	231 lb
Elite	373 lb	342 lb

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.

Standing Cable Crunches: Strength standards (lb)

By bodyweight
By age

Men by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	20	54	106	177	262
120	25	62	118	193	280
130	30	70	130	207	298
140	36	78	141	221	314
150	41	86	151	234	330
160	47	94	162	247	345
170	52	102	172	259	360
180	58	110	181	271	374
190	63	117	191	283	387
200	68	124	200	294	400
210	74	131	209	305	413
220	79	138	218	315	425
230	84	145	226	325	437
240	89	151	234	335	448
250	94	158	242	345	459
260	99	164	250	354	470
270	104	170	258	363	481
280	109	177	265	372	491
290	113	183	273	381	501
300	118	189	280	389	511
310	123	194	287	398	520

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	41	85	147	226	318
20	47	97	168	259	363
25	48	99	172	265	373
30	48	99	172	265	373
35	48	99	172	265	373
40	48	99	172	265	373
45	46	94	164	252	354
50	43	88	153	236	332
55	40	82	142	219	307
60	36	75	130	200	280
65	33	67	117	180	253
70	29	61	105	162	227
75	26	54	94	145	203
80	24	48	84	129	182
85	21	43	75	116	163
90	19	39	68	105	147

Women by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	3	20	57	111	180
100	7	30	72	132	207
110	12	40	87	153	232
120	18	51	103	173	257
130	24	61	118	192	281
140	32	72	133	211	304
150	39	83	147	230	326
160	47	94	162	248	347
170	54	105	176	265	368
180	62	116	190	283	388
190	70	127	204	299	407
200	78	137	217	315	426
210	86	148	230	331	445
220	94	158	243	347	462
230	102	168	256	362	480
240	110	179	268	377	497
250	118	189	281	391	513
260	126	198	293	405	530

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	22	59	118	197	291
20	25	68	135	225	333
25	26	69	138	231	342
30	26	69	138	231	342
35	26	69	138	231	342
40	26	69	138	231	342
45	24	66	131	219	324
50	23	62	123	206	304
55	21	57	114	190	281
60	19	52	104	174	257
65	17	47	94	157	232
70	16	42	84	141	208
75	14	38	75	126	186
80	12	34	67	113	166
85	11	30	60	101	149
90	10	27	55	91	134

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
110	20	54	106	177	262
120	25	62	118	193	280
130	30	70	130	207	298
140	36	78	141	221	314
150	41	86	151	234	330
160	47	94	162	247	345
170	52	102	172	259	360
180	58	110	181	271	374
190	63	117	191	283	387
200	68	124	200	294	400
210	74	131	209	305	413
220	79	138	218	315	425
230	84	145	226	325	437
240	89	151	234	335	448
250	94	158	242	345	459
260	99	164	250	354	470
270	104	170	258	363	481
280	109	177	265	372	491
290	113	183	273	381	501
300	118	189	280	389	511
310	123	194	287	398	520

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	41	85	147	226	318
20	47	97	168	259	363
25	48	99	172	265	373
30	48	99	172	265	373
35	48	99	172	265	373
40	48	99	172	265	373
45	46	94	164	252	354
50	43	88	153	236	332
55	40	82	142	219	307
60	36	75	130	200	280
65	33	67	117	180	253
70	29	61	105	162	227
75	26	54	94	145	203
80	24	48	84	129	182
85	21	43	75	116	163
90	19	39	68	105	147

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	3	20	57	111	180
100	7	30	72	132	207
110	12	40	87	153	232
120	18	51	103	173	257
130	24	61	118	192	281
140	32	72	133	211	304
150	39	83	147	230	326
160	47	94	162	248	347
170	54	105	176	265	368
180	62	116	190	283	388
190	70	127	204	299	407
200	78	137	217	315	426
210	86	148	230	331	445
220	94	158	243	347	462
230	102	168	256	362	480
240	110	179	268	377	497
250	118	189	281	391	513
260	126	198	293	405	530

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	22	59	118	197	291
20	25	68	135	225	333
25	26	69	138	231	342
30	26	69	138	231	342
35	26	69	138	231	342
40	26	69	138	231	342
45	24	66	131	219	324
50	23	62	123	206	304
55	21	57	114	190	281
60	19	52	104	174	257
65	17	47	94	157	232
70	16	42	84	141	208
75	14	38	75	126	186
80	12	34	67	113	166
85	11	30	60	101	149
90	10	27	55	91	134

Group	Muscles
Primary muscles	Rectus abdominis
Secondary muscles	External obliques
Stabilizers	None
Grip	None

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
110	20	54	106	177	262
120	25	62	118	193	280
130	30	70	130	207	298
140	36	78	141	221	314
150	41	86	151	234	330
160	47	94	162	247	345
170	52	102	172	259	360
180	58	110	181	271	374
190	63	117	191	283	387
200	68	124	200	294	400
210	74	131	209	305	413
220	79	138	218	315	425
230	84	145	226	325	437
240	89	151	234	335	448
250	94	158	242	345	459
260	99	164	250	354	470
270	104	170	258	363	481
280	109	177	265	372	491
290	113	183	273	381	501
300	118	189	280	389	511
310	123	194	287	398	520

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	41	85	147	226	318
20	47	97	168	259	363
25	48	99	172	265	373
30	48	99	172	265	373
35	48	99	172	265	373
40	48	99	172	265	373
45	46	94	164	252	354
50	43	88	153	236	332
55	40	82	142	219	307
60	36	75	130	200	280
65	33	67	117	180	253
70	29	61	105	162	227
75	26	54	94	145	203
80	24	48	84	129	182
85	21	43	75	116	163
90	19	39	68	105	147

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	3	20	57	111	180
100	7	30	72	132	207
110	12	40	87	153	232
120	18	51	103	173	257
130	24	61	118	192	281
140	32	72	133	211	304
150	39	83	147	230	326
160	47	94	162	248	347
170	54	105	176	265	368
180	62	116	190	283	388
190	70	127	204	299	407
200	78	137	217	315	426
210	86	148	230	331	445
220	94	158	243	347	462
230	102	168	256	362	480
240	110	179	268	377	497
250	118	189	281	391	513
260	126	198	293	405	530

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	22	59	118	197	291
20	25	68	135	225	333
25	26	69	138	231	342
30	26	69	138	231	342
35	26	69	138	231	342
40	26	69	138	231	342
45	24	66	131	219	324
50	23	62	123	206	304
55	21	57	114	190	281
60	19	52	104	174	257
65	17	47	94	157	232
70	16	42	84	141	208
75	14	38	75	126	186
80	12	34	67	113	166
85	11	30	60	101	149
90	10	27	55	91	134

Standing Cable Crunches

Average weight: Intermediate

Standing Cable Crunches: Average weight [1RM]

Standing Cable Crunches: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	20	54	106	177	262
120	25	62	118	193	280
130	30	70	130	207	298
140	36	78	141	221	314
150	41	86	151	234	330
160	47	94	162	247	345
170	52	102	172	259	360
180	58	110	181	271	374
190	63	117	191	283	387
200	68	124	200	294	400
210	74	131	209	305	413
220	79	138	218	315	425
230	84	145	226	325	437
240	89	151	234	335	448
250	94	158	242	345	459
260	99	164	250	354	470
270	104	170	258	363	481
280	109	177	265	372	491
290	113	183	273	381	501
300	118	189	280	389	511
310	123	194	287	398	520

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	41	85	147	226	318
20	47	97	168	259	363
25	48	99	172	265	373
30	48	99	172	265	373
35	48	99	172	265	373
40	48	99	172	265	373
45	46	94	164	252	354
50	43	88	153	236	332
55	40	82	142	219	307
60	36	75	130	200	280
65	33	67	117	180	253
70	29	61	105	162	227
75	26	54	94	145	203
80	24	48	84	129	182
85	21	43	75	116	163
90	19	39	68	105	147

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	3	20	57	111	180
100	7	30	72	132	207
110	12	40	87	153	232
120	18	51	103	173	257
130	24	61	118	192	281
140	32	72	133	211	304
150	39	83	147	230	326
160	47	94	162	248	347
170	54	105	176	265	368
180	62	116	190	283	388
190	70	127	204	299	407
200	78	137	217	315	426
210	86	148	230	331	445
220	94	158	243	347	462
230	102	168	256	362	480
240	110	179	268	377	497
250	118	189	281	391	513
260	126	198	293	405	530

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	22	59	118	197	291
20	25	68	135	225	333
25	26	69	138	231	342
30	26	69	138	231	342
35	26	69	138	231	342
40	26	69	138	231	342
45	24	66	131	219	324
50	23	62	123	206	304
55	21	57	114	190	281
60	19	52	104	174	257
65	17	47	94	157	232
70	16	42	84	141	208
75	14	38	75	126	186
80	12	34	67	113	166
85	11	30	60	101	149
90	10	27	55	91	134