How Strong Do You Have to Be to Compete in Strongman

If you’re asking this query, you’re probably thinking of entering the first strongman tournament.

Maybe you’re new to the sport and want to know what practical intensity targets to set for yourself.

In any case, you’ve come to the right location.

We’ll go through all of the average weights in each weight class, as well as average weights in experience competition periods where weight isn’t a consideration. Then you’ll find out if you’re brave enough to win in strongman.

How Strong Do You Have to Be to Compete in Strongman?

It is worth mentioning that each competition is unique, and the weights of each competition are determined by the organizers, so they can vary to some extent. Since the data shown here is an average dependent on different competitions, the weights can differ.

There will be lighter competitions in all of these events, as well as heavier competitions.

Furthermore, certain events, such as the log and deadlift, will be limited to one rep total weight or as many attempts as possible in one minute. The weight can vary based on which of these is selected.

The weights in these tables are just instructions, not hard and fast laws. If you choose to compete in strongman, these weights are decent targets to aim for, just don’t demand the matches to be at these exact weights.

With that out of the way, let’s talk about how powerful you need to be to succeed in strongman.

Strongman Weight Classes

Men’s General Weights by Class

 First TimersNoviceIntermediateOpen
Log Press80kg / 176lbs90kg / 200lbs110-120kg / 240-264lbs130-140kg / 285-310lbs
Deadlift160-180kg / 350-400lbs200-220kg / 440-485lbs230-250kg / 510-550lbs250-280kg / 550-620lbs
Yoke (20-40m)200kg / 440lbs240kg / 530lbs280kg / 620lbs300-380kg / 660-840lbs
Farmers Walk (each hand)80kg / 176lbs100-110kg / 220-240lbs110-120kg / 240-264lbs140kg / 310lbs
Atlas Stone90-100kg / 200-220lbs120kg / 264lbs130-140kg / 285-310lbs140-180kg / 310-400lbs

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Womens General Weights by Class

Log Press45kg / 100lbs55kg / 120lbs70kg / 155lbs
Deadlift120kg / 265lbs130kg / 285lbs150kg / 330lbs
Yoke (20-40m)160kg / 350lbs180kg / 400lbs200kg / 440lbs
Farmers Walk (each hand)50kg / 110lbs60kg / 130lbs70-80kg / 155-175lbs
Atlas Stone50kg / 110lbs70kg / 155lbs90kg / 200lbs

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U90KG / U105KG / Open / Masters (over 40s) / Womens (open) at PRO level

 U90KG / 198LBS
U105KG / 231LBS
Log Press110-140kg / 240-310lbs130-150kg / 286-330lbs160-200kg / 350-440lbs110-150kg / 240-330lbs90kg / 200lbs
Deadlift220-300kg / 485-660lbs280-350kg / 620-770lbs380-450kg / 840-990lbs240-340kg / 530-750lbs165-230kg / 363-507lbs
Yoke (20-40m)340kg / 750lbs350-420kg / 770-925lbs400-450kg / 880-990lbs300-350kg / 660-770lbs270kg / 595lbs
Farmers Walk (each hand / 20-40m)115-130kg / 253-285lbs130-140kg / 285-310lbs160kg / 350lbs130kg / 285lbs100kg / 220lbs
Atlas Stone120-160kg / 265-350lbs160kg / 350lbs120-200kg / 265-440lbs100-160kg / 265-350lbs90-150kg / 200-330lbs

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With this knowledge, hopefully, you now have a clear sense of how powerful you need to be to succeed in strongman.

There are a couple other details about competitions and weights that you can be aware of while training in strongman.

Also, if you’re curious about what it means to be a strongman, I wrote an article here about whether everyone can become a strongman.

Hold Events

This case can take two types. Like a palm endurance test or a shoulder endurance test.

The first case entails standing with an uncomfortable obstacle (such as an ax) in front of you for as long as possible, which is a measure of shoulder power.

The second is that two things, such as vehicles or pillars, are released and fall back, and you must hang on to them all for as long as possible.

The weight for my front hold event, as seen in the video/picture above, was 15kg, and it was 25kg for the more advanced groups.

Aim for 1 minute as a decent benchmark for a hold case, as this was the top athlete’s winning time, whereas 40 seconds was normal.


The goal of the game in events like Farmers Walk and Yoke is pace.

The weights in the tables above represent the weights you’ll normally be supposed to shift in these competitions, although the points would be awarded to those who end at the fastest speeds.

People would be more inexperienced in lower-level events (such as first-timers and novice), so the top speeds would more likely be slower.

Trying to finish this event without losing the weight, or if you have to drop and switch, doing so quickly would likely get you a decent spot, even if you aren’t a fast walker with the weight.

What’s considered fast in Yoke or Farmers Walk

Based on my own experience and the results of other competitions, 10 seconds every 20 meters is deemed super fast and will position you in the top three for the race. 20 seconds every 20 meters is regarded as fairly normal.


As previously said, many activities would not be for 1 rep limit, but rather for as many reps as necessary in 1 minute. What are the most common occurrences:

  • Shoulder events – Axle, Log, Viking Press.
  • Deadlift – Trap bar, axle, car, Conventional.
  • Atlas Stones – Generally over a yoke if it’s for reps.

There would undoubtedly be other incidents that I have overlooked, but these are the most common.


What’s Considered a Good Amount Of Reps For These Events?

Where it comes to reps, the case is extremely significant. For eg, the log and axle would need to be washed from the floor before being pressed, which will require more time and resources to complete than the Viking push.

The weight would have a big impact on how many reps someone will do because certain competitions are inherently harder than others, so bear that in mind while reading these figures.

LOG/AXLE – In general, 4 – 8 reps in 1 minute would do, with 8 becoming the top tier.

VIKING PRESS – There are several factors to remember here, including the height of the Viking press, the style of Viking press, whether it is faced towards or away from the user, and, of course, the weight. Something between 5 and 15 reps would do here, with certain shoulder pressing monsters hitting the 20 rep level.

DEADLIFT – These can differ based on the form of weight, although at a higher weight, 5 – 10 in 1 minute are some decent numbers to aim for. At a lighter weight, don’t be shocked if you get 10 – 20 reps in one minute.

ATLAS STONES – 5 reps in 1 minute is good/average, but 8-12 reps in 1 minute are excellent.

Loading Medleys

Loading medleys, like the Yoke and Farmers, will be more about pace and will be what earns you points. Loading things may be practically anything as long as they are large.

Sandbags, kegs, and rocks are popular objects.

These would normally weigh between 50 and 120 kg.

The secret to this case, though, is not so much the weight of the object as it is how awkward it is to pick up and hold.

Sandbags, in particular, are extremely demanding on the body and can easily exhaust you, so stamina and pace are essential.

It is difficult to provide an average period because the size, item, and weight, where it needs to be loaded, and landscape all play significant roles in how this event unfolds.

How Strong Should YOU Be Before Entering?

It’s time to face the truth.

Why do you want to compete in strongman?

If you only want a sparkling medal, you might compete in a beginner competition at a big bodyweight and crush everyone. It’s not called good technique, and you’ll certainly irritate certain people in the meantime, however, you’ll get your award.

There are individuals who do this, so what have they actually accomplished?

Competitions are a perfect way to motivate yourself to challenge yourself to get outside of your comfort zone. When the crowd is yelling and there is an audience, you would most often do raises you never thought were feasible for yourself.

About everybody I’ve spoken to who has played has achieved some PBs (Personal Bests) on competition day.

You’ll hear a lot about both yourself and other competitors.


If you’ve read this far, you’re obviously thinking of joining a race. If that’s the case, you can definitely do it! Even if you finish last, you will win more than you lose.

When looking for a competition, aim to offer yourself at least 13 weeks’ notice before the competition date.

More is stronger, but if you have so much notice, you can put off the preparation. You won’t give yourself enough time if you don’t offer yourself enough time, and you may even drive yourself too hard and kill yourself. 13 weeks is a good length of time.

When it comes to weights, don’t join a competition you realize you’ll quickly destroy. So, what’s the point?

Find one that is just on the outside of the comfort zone, where you can raise the weight but it makes you feel a little uneasy.

For eg, if your maximum deadlift is 240kg/530lbs, aiming for a competition of reps of 200kg/440lbs will be a safe bet.

You might not win the event or even the competition, but if you set a personal best, who is the true winner?

Finally, the only way to learn is by learning, so take a leap into the unknown, force yourself to become a greater and stronger athlete, and good luck!

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