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.

How do you compare?

Weight lifted (lb)

Reps

Bodyweight (lb)

Sex

Age

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Hip Thrust is not contested in meets, so its ladder is modeled from the measured standards: 1.05x deadlift (M) / 1.2x (F) — thrust typically exceeds DL, more so for women. How modeled standards work.

Standards by bodyweight

Men

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
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	Beginner	Novice	Intermediate	Advanced	Elite
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

Age adjustment

Your lift is scaled by these multipliers before grading (derived from Masters competition data):

Age	Men	Women
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.

How are these hip thrust standards calculated?

From a documented coefficient applied to measured competition standards: 1.05x deadlift (M) / 1.2x (F) — thrust typically exceeds DL, more so for women. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.

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.

Related standards

Bench Press · Back Squat · Deadlift · Overhead Press · Incline Bench Press · Dumbbell Bench Press

Standards: Strenf Standards Model v1 · primaries derived from OpenPowerlifting competition data (public domain) · full methodology · Track your lifts free on Strenf