Hip thrust strength standards

The hip thrust e1RM that reaches each level, for men and women from 50 to 140 kg bodyweight. An 80 kg man is Intermediate at 120 kg; a 60 kg woman at 66 kg.

No recent single? Estimate it on the hip thrust one-rep max calculator.

Men

Men: the e1RM in kg that reaches each level at each bodyweight. Ratios 1 / 1.5 / 2 / 2.6 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	50	75	100	130
55 kg	55	82.5	110	143
60 kg	60	90	120	156
65 kg	65	97.5	130	169
70 kg	70	105	140	182
75 kg	75	112.5	150	195
80 kg	80	120	160	208
85 kg	85	127.5	170	221
90 kg	90	135	180	234
95 kg	95	142.5	190	247
100 kg	100	150	200	260
105 kg	105	157.5	210	273
110 kg	110	165	220	286
115 kg	115	172.5	230	299
120 kg	120	180	240	312
125 kg	125	187.5	250	325
130 kg	130	195	260	338
135 kg	135	202.5	270	351
140 kg	140	210	280	364

Men: the e1RM in lb that reaches each level at each bodyweight. Ratios 1 / 1.5 / 2 / 2.6 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	110	165	220	286
120 lb	120	180	240	312
130 lb	130	195	260	338
140 lb	140	210	280	364
150 lb	150	225	300	390
160 lb	160	240	320	416
170 lb	170	255	340	442
180 lb	180	270	360	468
190 lb	190	285	380	494
200 lb	200	300	400	520
210 lb	210	315	420	546
220 lb	220	330	440	572
230 lb	230	345	460	598
240 lb	240	360	480	624
250 lb	250	375	500	650
260 lb	260	390	520	676
270 lb	270	405	540	702
280 lb	280	420	560	728
290 lb	290	435	580	754
300 lb	300	450	600	780
310 lb	310	465	620	806

Women

Women: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.7 / 1.1 / 1.5 / 2 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	35	55	75	100
55 kg	38.5	60.5	82.5	110
60 kg	42	66	90	120
65 kg	45.5	71.5	97.5	130
70 kg	49	77	105	140
75 kg	52.5	82.5	112.5	150
80 kg	56	88	120	160
85 kg	59.5	93.5	127.5	170
90 kg	63	99	135	180
95 kg	66.5	104.5	142.5	190
100 kg	70	110	150	200
105 kg	73.5	115.5	157.5	210
110 kg	77	121	165	220
115 kg	80.5	126.5	172.5	230
120 kg	84	132	180	240
125 kg	87.5	137.5	187.5	250
130 kg	91	143	195	260
135 kg	94.5	148.5	202.5	270
140 kg	98	154	210	280

Women: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.7 / 1.1 / 1.5 / 2 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	77	121	165	220
120 lb	84	132	180	240
130 lb	91	143	195	260
140 lb	98	154	210	280
150 lb	105	165	225	300
160 lb	112	176	240	320
170 lb	119	187	255	340
180 lb	126	198	270	360
190 lb	133	209	285	380
200 lb	140	220	300	400
210 lb	147	231	315	420
220 lb	154	242	330	440
230 lb	161	253	345	460
240 lb	168	264	360	480
250 lb	175	275	375	500
260 lb	182	286	390	520
270 lb	189	297	405	540
280 lb	196	308	420	560
290 lb	203	319	435	580
300 lb	210	330	450	600
310 lb	217	341	465	620

What each level means for the hip thrust

Beginner: Under 1 × bodyweight for men and 0.7 × for women (less than 80 kg at 80 kg, 42 kg at 60 kg). Where everyone starts.
Novice: From 1 × bodyweight for men and 0.7 × for women. A typical first year of consistent training lands here.
Intermediate: From 1.5 × for men and 1.1 × for women (120 kg and 66 kg at the example bodyweights). A couple of years of consistent training.
Advanced: From 2 × for men and 1.5 × for women (160 kg and 90 kg). Well past what a couple of years usually brings.
Elite: From 2.6 × for men and 2 × for women (208 kg and 120 kg). Competitive-level relative strength.

How to progress it in Beatweek

Barbell Hip Thrust runs on double progression: climb the rep range at one weight, then add 2.5 kg and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.

Counts toward the hip thrust standard: Barbell Hip Thrust. Log any of them and the Progress screen shows your level and the kilograms to the next one, updated every workout.

Your level, every workout

Set bodyweight and sex once in the profile. Beatweek reads the best set you log and says it in one line: at 80 kg, 105 kg × 5 reads “Intermediate, 37.5 kg to Advanced”.

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Questions

What is a good hip thrust for an 80 kg man?

On Beatweek’s table an 80 kg man reaches Intermediate at an e1RM of 120 kg (1.5 × bodyweight), Advanced at 160 kg and Elite at 208 kg. Novice starts at 80 kg.

What is a good hip thrust for a 60 kg woman?

On Beatweek’s table a 60 kg woman reaches Intermediate at an e1RM of 66 kg (1.1 × bodyweight), Advanced at 90 kg and Elite at 120 kg. Novice starts at 42 kg.

What hip thrust should I expect after a year of training?

The table is set so that a typical first year of consistent training lands in Novice: 1 × bodyweight for men and 0.7 × for women, which is 80 kg for an 80 kg man and 42 kg for a 60 kg woman. A couple of years usually reaches Intermediate, 1.5 × and 1.1 ×.

What counts as an elite hip thrust?

Elite means competitive-level relative strength: an e1RM of 2.6 × bodyweight for men and 2 × for women, so 208 kg for an 80 kg man and 120 kg for a 60 kg woman. The table ignores age, height and training age.

Methodology

These are Beatweek’s own tables, the ones the app uses: original round numbers, approximate and deliberately conservative. Each level is a ratio of your estimated one-rep max to bodyweight; the estimate is Epley, weight × (1 + reps / 30), from your best set. The tables ignore age, height and training age, so read them as a yardstick, not a validated norm. When sex is not set, the app uses the men’s table and says so. Table values are rounded to 0.5 kg or 1 lb.