Strength Level Calculator
Hip Thrust Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Hip Thrust is about 140 kg (309 lb) and advanced is about 197 kg. For a 60 kg (132 lb) woman, intermediate is about 93 kg and advanced about 134 kg. Enter your own numbers below to see your level.
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Hip Thrust strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 28 kg · 61 lb | 51 kg · 113 lb | 99 kg · 218 lb | 147 kg · 323 lb | 215 kg · 474 lb |
| 70 kg · 154 lb | 39 kg · 86 lb | 67 kg · 148 lb | 120 kg · 264 lb | 173 kg · 381 lb | 246 kg · 542 lb |
| 80 kg · 176 lb | 50 kg · 111 lb | 83 kg · 183 lb | 140 kg · 309 lb | 197 kg · 435 lb | 275 kg · 605 lb |
| 90 kg · 198 lb | 62 kg · 137 lb | 98 kg · 216 lb | 159 kg · 351 lb | 220 kg · 486 lb | 301 kg · 664 lb |
| 100 kg · 220 lb | 74 kg · 162 lb | 113 kg · 249 lb | 177 kg · 391 lb | 242 kg · 533 lb | 326 kg · 719 lb |
| 110 kg · 243 lb | 85 kg · 187 lb | 127 kg · 281 lb | 195 kg · 430 lb | 262 kg · 579 lb | 350 kg · 771 lb |
| 120 kg · 265 lb | 96 kg · 212 lb | 141 kg · 312 lb | 212 kg · 467 lb | 282 kg · 622 lb | 372 kg · 820 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 26 kg · 58 lb | 47 kg · 103 lb | 86 kg · 189 lb | 125 kg · 276 lb | 180 kg · 397 lb |
| 60 kg · 132 lb | 30 kg · 67 lb | 52 kg · 115 lb | 93 kg · 205 lb | 134 kg · 295 lb | 191 kg · 421 lb |
| 70 kg · 154 lb | 34 kg · 75 lb | 57 kg · 126 lb | 100 kg · 220 lb | 142 kg · 313 lb | 200 kg · 441 lb |
| 80 kg · 176 lb | 38 kg · 83 lb | 62 kg · 137 lb | 106 kg · 233 lb | 149 kg · 329 lb | 209 kg · 460 lb |
| 90 kg · 198 lb | 41 kg · 90 lb | 66 kg · 146 lb | 111 kg · 245 lb | 156 kg · 343 lb | 216 kg · 476 lb |
Standards are estimates from Lyfta's strength model for a 30-year-old lifter, showing the one-rep max at each level. Beginner = stronger than 5% of lifters, Novice 34%, Intermediate 50%, Advanced 84%, Elite 95%.
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Frequently asked questions
- How do I calculate my Hip Thrust strength level?
- Enter your Hip Thrust one-rep max, plus your age, bodyweight, and gender. The Lyfta strength level calculator compares that lift with other lifters and ranks you from beginner to elite.
- What is the average Hip Thrust weight?
- The median (intermediate) Hip Thrust one-rep max is about 140 kg for an 80 kg man and about 93 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Hip Thrust for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Hip Thrust at about 140 kg (309 lb) and advanced at about 197 kg (434 lb). For a 60 kg (132 lb) woman, intermediate is about 93 kg (205 lb) and advanced about 134 kg (295 lb). The table on this page shows other bodyweights.
- What do beginner, novice, intermediate, advanced, and elite mean?
- They are percentile bands for lifters at your age and bodyweight. Beginner is stronger than about 5% of lifters, intermediate is around the median, advanced is stronger than about 84%, and elite is stronger than about 95%.
- How are Lyfta strength standards calculated?
- Lyfta uses statistical strength models built from lifter data. Your one-rep max is compared with the expected distribution for that exercise at the age, bodyweight, and gender you enter.