Hip Thrust standards for women
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Estimates are most accurate for sets of 1–10 reps.
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| Reps | % of 1RM | Weight |
|---|---|---|
| 1 | 100% | — |
| 2 | 97% | — |
| 3 | 94% | — |
| 4 | 92% | — |
| 5 | 89% | — |
| 6 | 86% | — |
| 7 | 83% | — |
| 8 | 81% | — |
| 9 | 78% | — |
| 10 | 75% | — |
Standards by bodyweight
Women · Hip Thrust
| Bodyweight, kg | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 40 | 27.5 | 42.5 | 65 | 90 | 115 |
| 45 | 30 | 47.5 | 70 | 97.5 | 122.5 |
| 50 | 32.5 | 50 | 75 | 102.5 | 132.5 |
| 55 | 35 | 55 | 80 | 110 | 142.5 |
| 60 | 35 | 57.5 | 85 | 117.5 | 150 |
| 65 | 37.5 | 60 | 87.5 | 122.5 | 157.5 |
| 70 | 40 | 62.5 | 92.5 | 130 | 167.5 |
| 75 | 42.5 | 65 | 97.5 | 135 | 175 |
| 80 | 42.5 | 70 | 102.5 | 142.5 | 182.5 |
| 85 | 45 | 72.5 | 105 | 147.5 | 190 |
| 90 | 47.5 | 75 | 110 | 152.5 | 197.5 |
| 95 | 50 | 77.5 | 115 | 160 | 205 |
| 100 | 50 | 80 | 117.5 | 165 | 210 |
| 105 | 52.5 | 82.5 | 122.5 | 170 | 217.5 |
| 110 | 55 | 85 | 125 | 175 | 225 |
| 115 | 55 | 87.5 | 130 | 180 | 232.5 |
| 120 | 57.5 | 90 | 132.5 | 185 | 237.5 |
Women · Hip Thrust, lb
| Bodyweight, lb | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 | 65 | 105 | 155 | 215 | 275 |
| 120 | 75 | 120 | 175 | 240 | 310 |
| 140 | 80 | 130 | 190 | 270 | 345 |
| 160 | 90 | 145 | 210 | 295 | 375 |
| 180 | 100 | 155 | 230 | 315 | 405 |
| 200 | 105 | 165 | 245 | 340 | 435 |
| 220 | 110 | 175 | 260 | 365 | 465 |
| 240 | 120 | 185 | 275 | 385 | 495 |
| 260 | 125 | 200 | 290 | 405 | 520 |
The same standards in pounds: bodyweights in 20 lb steps, lifts rounded to 5 lb.
Estimated one-rep max for people who train regularly.
How it works
Your one-rep max is estimated from your set with the Brzycki formula: 1RM = weight × 36 / (37 − reps). Sets above 10 reps are counted as 10, since extra reps measure endurance more than strength.
Levels compare your 1RM with your bodyweight. Heavier lifters lift more in absolute terms but less per kilogram, so the thresholds scale with bodyweight to the power of 0.67 rather than in direct proportion.
The levels roughly match the 5th, 20th, 50th, 80th and 95th percentiles of people who train regularly. They are estimates for comparison, not a medical or competition norm.
FAQ
What is a good Hip Thrust for a woman?
At 60 kg bodyweight the intermediate level is about 85 kg (185 lb) and the advanced level about 117.5 kg (260 lb). Someone who has just started training regularly usually lifts around 35 kg (75 lb).
How does bodyweight change the Hip Thrust standard?
The intermediate standard rises from about 75 kg (165 lb) at 50 kg to 117.5 kg (260 lb) at 100 kg. Heavier lifters lift more in total but less per kilogram of bodyweight.
What is an elite Hip Thrust?
Elite starts at about 150 kg (330 lb) for a lifter weighing 60 kg. Only around 5% of people who train regularly get there.
Strength standards for other lifts
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