Trap Bar Shrug
How strong is your Trap Bar Shrug? Compare your lift against population strength standards and estimate your 1RM.
Strength standards (× bodyweight)
| Strength standards | Male | Female |
|---|---|---|
| Beginner | 0.8× | — |
| Novice | 1.35× | — |
| Intermediate | 1.85× | — |
| Advanced | 2.6× | — |
| Elite | 3.4× | — |
Muscles worked
Open the strength calculator →Trap Bar Shrug FAQ
What is a good Trap Bar Shrug?
Strength is measured as a multiple of your bodyweight: a beginner Trap Bar Shrug is around 0.8× bodyweight for men, an intermediate lifter reaches about 1.85× bodyweight for men, an elite Trap Bar Shrug is roughly 3.4× bodyweight for men. See the table above for every tier for men and women.
How do I calculate my Trap Bar Shrug one-rep max?
Enter the weight you lifted and how many reps you completed into the strength calculator. It estimates your one-rep max and shows which tier — from beginner to elite — your Trap Bar Shrug falls into.
What equipment do I need for the Trap Bar Shrug?
The Trap Bar Shrug is a barbell exercise. You can log it and track your progress against strength standards in the free calculator.