Hip Thrust Strength Standards
Modeled — anchored to measured lifts
How strong is your hip thrust? Graded Beginner → Elite for your sex, bodyweight and age. Intermediate for a 180 lb man is about 365 lb; for a 140 lb woman about 238 lb.
Standards are benchmarks for tracking progress and finding weak points — not the last word on your training.
Hip Thrust is not contested in meets, so no competition data exists for it. Its ladder is modeled by applying a fixed ratio to a measured anchor lift: 1.05x deadlift (M) / 1.2x (F) — thrust typically exceeds DL, more so for women. That ratio is a conventional strength relationship used in coaching practice and selected by Strenf — a modelling assumption, not a measurement and not a published finding. How modeled standards work.
Is your hip thrust good? Common loads, graded
Tiers below are before age adjustment. Use the calculator above for your own bodyweight, age and rep count.
- A 185 lb hip thrust is below the Beginner standard for a 180 lb man — 84 kg, 1.03× bodyweight; 38 lb short of Beginner.
- A 225 lb hip thrust is Beginner for a 180 lb man — 102 kg, 1.25× bodyweight; 61 lb short of Novice.
- A 315 lb hip thrust is Novice for a 180 lb man — 143 kg, 1.75× bodyweight; 50 lb short of Intermediate.
- A 365 lb hip thrust is Novice for a 180 lb man — 166 kg, 2.03× bodyweight.
- A 455 lb hip thrust is Intermediate for a 180 lb man — 206 kg, 2.53× bodyweight; 90 lb short of Advanced.
- A 495 lb hip thrust is Intermediate for a 180 lb man — 225 kg, 2.75× bodyweight; 50 lb short of Advanced.
- A 135 lb hip thrust is below the Beginner standard for a 140 lb woman — 61 kg, 0.96× bodyweight; 8 lb short of Beginner.
- A 225 lb hip thrust is Novice for a 140 lb woman — 102 kg, 1.61× bodyweight; 13 lb short of Intermediate.
- A 275 lb hip thrust is Intermediate for a 140 lb woman — 125 kg, 1.96× bodyweight; 111 lb short of Advanced.
- A 365 lb hip thrust is Intermediate for a 140 lb woman — 166 kg, 2.61× bodyweight; 21 lb short of Advanced.
- A 405 lb hip thrust is Advanced for a 140 lb woman — 184 kg, 2.89× bodyweight; 51 lb short of Elite.
- A 495 lb hip thrust is Elite for a 140 lb woman — 225 kg, 3.54× bodyweight.
Standards by bodyweight
Men
| Bodyweight (lb) | Beginner (lb) | Novice (lb) | Intermediate (lb) | Advanced (lb) | Elite (lb) |
|---|---|---|---|---|---|
| 120 lb | 149 lb | 191 lb | 244 lb | 364 lb | 418 lb |
| 130 lb | 161 lb | 207 lb | 264 lb | 394 lb | 452 lb |
| 140 lb | 174 lb | 223 lb | 284 lb | 424 lb | 487 lb |
| 150 lb | 186 lb | 238 lb | 304 lb | 454 lb | 522 lb |
| 160 lb | 198 lb | 254 lb | 325 lb | 485 lb | 557 lb |
| 170 lb | 211 lb | 270 lb | 345 lb | 515 lb | 592 lb |
| 180 lb | 223 lb | 286 lb | 365 lb | 545 lb | 626 lb |
| 190 lb | 236 lb | 302 lb | 386 lb | 576 lb | 661 lb |
| 200 lb | 248 lb | 318 lb | 406 lb | 606 lb | 696 lb |
| 210 lb | 260 lb | 334 lb | 426 lb | 636 lb | 731 lb |
| 220 lb | 273 lb | 350 lb | 447 lb | 667 lb | 766 lb |
| 230 lb | 285 lb | 366 lb | 467 lb | 697 lb | 800 lb |
| 240 lb | 298 lb | 382 lb | 487 lb | 727 lb | 835 lb |
| 250 lb | 310 lb | 398 lb | 507 lb | 758 lb | 870 lb |
| 260 lb | 322 lb | 413 lb | 528 lb | 788 lb | 905 lb |
| 270 lb | 335 lb | 429 lb | 548 lb | 818 lb | 940 lb |
| 280 lb | 347 lb | 445 lb | 568 lb | 848 lb | 974 lb |
| 290 lb | 360 lb | 461 lb | 589 lb | 879 lb | 1009 lb |
| 300 lb | 372 lb | 477 lb | 609 lb | 909 lb | 1044 lb |
| 310 lb | 384 lb | 493 lb | 629 lb | 939 lb | 1079 lb |
Women
| Bodyweight (lb) | Beginner (lb) | Novice (lb) | Intermediate (lb) | Advanced (lb) | Elite (lb) |
|---|---|---|---|---|---|
| 120 lb | 122 lb | 157 lb | 204 lb | 331 lb | 391 lb |
| 130 lb | 133 lb | 170 lb | 221 lb | 359 lb | 424 lb |
| 140 lb | 143 lb | 183 lb | 238 lb | 386 lb | 456 lb |
| 150 lb | 153 lb | 196 lb | 255 lb | 414 lb | 489 lb |
| 160 lb | 163 lb | 210 lb | 272 lb | 442 lb | 522 lb |
| 170 lb | 173 lb | 223 lb | 289 lb | 469 lb | 554 lb |
| 180 lb | 184 lb | 236 lb | 306 lb | 497 lb | 587 lb |
| 190 lb | 194 lb | 249 lb | 323 lb | 524 lb | 619 lb |
| 200 lb | 204 lb | 262 lb | 340 lb | 552 lb | 652 lb |
| 210 lb | 214 lb | 275 lb | 357 lb | 580 lb | 685 lb |
| 220 lb | 224 lb | 288 lb | 374 lb | 607 lb | 717 lb |
| 230 lb | 235 lb | 301 lb | 391 lb | 635 lb | 750 lb |
| 240 lb | 245 lb | 314 lb | 408 lb | 662 lb | 782 lb |
| 250 lb | 255 lb | 328 lb | 425 lb | 690 lb | 815 lb |
| 260 lb | 265 lb | 341 lb | 442 lb | 718 lb | 848 lb |
| 270 lb | 275 lb | 354 lb | 459 lb | 745 lb | 880 lb |
| 280 lb | 286 lb | 367 lb | 476 lb | 773 lb | 913 lb |
| 290 lb | 296 lb | 380 lb | 493 lb | 800 lb | 945 lb |
| 300 lb | 306 lb | 393 lb | 510 lb | 828 lb | 978 lb |
| 310 lb | 316 lb | 406 lb | 527 lb | 856 lb | 1011 lb |
Same standards in kilograms (kg)
Men
| Bodyweight (kg) | Beginner (kg) | Novice (kg) | Intermediate (kg) | Advanced (kg) | Elite (kg) |
|---|---|---|---|---|---|
| 54 kg | 67 kg | 87 kg | 110 kg | 165 kg | 189 kg |
| 59 kg | 73 kg | 94 kg | 120 kg | 179 kg | 205 kg |
| 64 kg | 79 kg | 101 kg | 129 kg | 192 kg | 221 kg |
| 68 kg | 84 kg | 108 kg | 138 kg | 206 kg | 237 kg |
| 73 kg | 90 kg | 115 kg | 147 kg | 220 kg | 253 kg |
| 77 kg | 96 kg | 123 kg | 157 kg | 234 kg | 268 kg |
| 82 kg | 101 kg | 130 kg | 166 kg | 247 kg | 284 kg |
| 86 kg | 107 kg | 137 kg | 175 kg | 261 kg | 300 kg |
| 91 kg | 112 kg | 144 kg | 184 kg | 275 kg | 316 kg |
| 95 kg | 118 kg | 151 kg | 193 kg | 289 kg | 331 kg |
| 100 kg | 124 kg | 159 kg | 203 kg | 302 kg | 347 kg |
| 104 kg | 129 kg | 166 kg | 212 kg | 316 kg | 363 kg |
| 109 kg | 135 kg | 173 kg | 221 kg | 330 kg | 379 kg |
| 113 kg | 141 kg | 180 kg | 230 kg | 344 kg | 395 kg |
| 118 kg | 146 kg | 188 kg | 239 kg | 357 kg | 410 kg |
| 122 kg | 152 kg | 195 kg | 249 kg | 371 kg | 426 kg |
| 127 kg | 157 kg | 202 kg | 258 kg | 385 kg | 442 kg |
| 132 kg | 163 kg | 209 kg | 267 kg | 399 kg | 458 kg |
| 136 kg | 169 kg | 216 kg | 276 kg | 412 kg | 474 kg |
| 141 kg | 174 kg | 224 kg | 285 kg | 426 kg | 489 kg |
Women
| Bodyweight (kg) | Beginner (kg) | Novice (kg) | Intermediate (kg) | Advanced (kg) | Elite (kg) |
|---|---|---|---|---|---|
| 54 kg | 56 kg | 71 kg | 93 kg | 150 kg | 177 kg |
| 59 kg | 60 kg | 77 kg | 100 kg | 163 kg | 192 kg |
| 64 kg | 65 kg | 83 kg | 108 kg | 175 kg | 207 kg |
| 68 kg | 69 kg | 89 kg | 116 kg | 188 kg | 222 kg |
| 73 kg | 74 kg | 95 kg | 123 kg | 200 kg | 237 kg |
| 77 kg | 79 kg | 101 kg | 131 kg | 213 kg | 251 kg |
| 82 kg | 83 kg | 107 kg | 139 kg | 225 kg | 266 kg |
| 86 kg | 88 kg | 113 kg | 147 kg | 238 kg | 281 kg |
| 91 kg | 93 kg | 119 kg | 154 kg | 250 kg | 296 kg |
| 95 kg | 97 kg | 125 kg | 162 kg | 263 kg | 311 kg |
| 100 kg | 102 kg | 131 kg | 170 kg | 275 kg | 325 kg |
| 104 kg | 106 kg | 137 kg | 177 kg | 288 kg | 340 kg |
| 109 kg | 111 kg | 143 kg | 185 kg | 300 kg | 355 kg |
| 113 kg | 116 kg | 149 kg | 193 kg | 313 kg | 370 kg |
| 118 kg | 120 kg | 154 kg | 200 kg | 325 kg | 384 kg |
| 122 kg | 125 kg | 160 kg | 208 kg | 338 kg | 399 kg |
| 127 kg | 130 kg | 166 kg | 216 kg | 351 kg | 414 kg |
| 132 kg | 134 kg | 172 kg | 224 kg | 363 kg | 429 kg |
| 136 kg | 139 kg | 178 kg | 231 kg | 376 kg | 444 kg |
| 141 kg | 143 kg | 184 kg | 239 kg | 388 kg | 458 kg |
Age adjustment
Age changes the bar. An Intermediate hip thrust for a 180 lb man is about 344 lb at 40, 322 lb at 50, and 295 lb at 60; for a 140 lb woman, about 220 lb, 205 lb, and 185 lb at the same ages.
Your lift is scaled by these multipliers before grading (derived from Masters competition data):
| Age band (years) | Men (× multiplier) | Women (× multiplier) |
|---|---|---|
| 14-17 | ×1.205 | ×1.193 |
| 18-23 | ×1.012 | ×0.993 |
| 24-34 | ×1.0 | ×1.0 |
| 35-39 | ×1.042 | ×1.064 |
| 40-44 | ×1.074 | ×1.095 |
| 45-49 | ×1.109 | ×1.129 |
| 50-54 | ×1.154 | ×1.182 |
| 55-59 | ×1.194 | ×1.234 |
| 60-64 | ×1.267 | ×1.326 |
| 65-69 | ×1.344 | ×1.396 |
| 70-79 | ×1.493 | ×1.566 |
FAQ
What is a good hip thrust for a 180 lb man?
Around 365 lb reaches Intermediate on the Strenf ladder; 626 lb is Elite. Thresholds scale with bodyweight — see the full table.
What is a good hip thrust for a 140 lb woman?
Around 238 lb reaches Intermediate; 456 lb is Elite. Hip Thrust is not contested in meets, so there are no women's hip thrust competition results to grade against. Women's thresholds here are derived from women's competition results for the anchor lift and scaled by the ratio shown on this page (1.05x deadlift (M) / 1.2x (F) — thrust typically exceeds DL, more so for women), then adjusted for bodyweight and age.
What is a good hip thrust for my age?
For a 180 lb man, an Intermediate hip thrust is about 344 lb at 40, 322 lb at 50, and 295 lb at 60. For a 140 lb woman: 220 lb at 40, 205 lb at 50, and 185 lb at 60 — based on strength-retention curves from Masters competition results.
How are these hip thrust standards calculated?
By applying a fixed ratio to a measured anchor lift: 1.05x deadlift (M) / 1.2x (F) — thrust typically exceeds DL, more so for women. The ratio is a conventional coaching figure selected by Strenf, not a measured result. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.
What is the average hip thrust by age?
There is no trustworthy general-population average for any gym lift — no such dataset exists, and sites publishing one are averaging their own users' self-reported entries. Hip Thrust is not contested in meets, so Strenf grades it against standards modeled from lifts that are. Adjusted for age, an Intermediate hip thrust for a 180 lb man is about 344 lb at 40, 322 lb at 50 and 295 lb at 60; for a 140 lb woman, 220 lb, 205 lb and 185 lb.
Does age affect the hip thrust standard?
Yes — standards are age-adjusted using strength-retention curves derived from Masters competition results, so a 55-year-old is graded against age-appropriate expectations.