Barbell Glute Bridge Standards

Measured in kg

Barbell Glute Bridge strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Barbell Glute Bridge standards are based on 58,057 lifts by Strength Level users

Male
Female

Male

Male Barbell Glute Bridge Standards (kg)

Weight

Strength Level	Weight
Beginner	32 kg
Novice	67 kg
Intermediate	118 kg
Advanced	182 kg
Elite	257 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.50x
Advanced	2.50x
Elite	3.50x

How much should I be able to Barbell Glute Bridge? (kg)

What is the average Barbell Glute Bridge? The average Barbell Glute Bridge weight for a male lifter is 118 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Barbell Glute Bridge? Male beginners should aim to lift 32 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	15	40	79	130	192
55	19	46	87	141	204
60	23	52	95	151	216
65	26	57	102	160	228
70	30	63	110	169	239
75	34	68	117	178	249
80	38	73	123	186	259
85	41	78	130	194	268
90	45	83	136	202	277
95	48	88	142	210	286
100	52	93	148	217	294
105	55	97	154	224	302
110	59	102	159	230	310
115	62	106	165	237	317
120	65	110	170	243	325
125	68	114	175	249	332
130	71	118	180	255	339
135	74	122	185	261	345
140	77	126	190	266	352

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	57	100	155	218
20	31	65	115	177	250
25	32	67	118	182	257
30	32	67	118	182	257
35	32	67	118	182	257
40	32	67	118	182	257
45	31	64	112	173	243
50	29	60	105	162	228
55	26	55	97	150	211
60	24	51	88	137	193
65	22	46	80	124	174
70	20	41	72	111	156
75	18	37	64	99	140
80	16	33	57	89	125
85	14	29	51	79	112
90	13	26	46	72	101

How many sets and reps of Barbell Glute Bridge should I do?

These are the most popular Barbell Glute Bridge workouts done by male lifters:

3x10 27%

3x12 15%

3x8 5%

4x10 5%

2x10 4%

3x15 4%

3x5 3%

5x10 3%

4x12 3%

5x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	27%	125
2	3	12	15%	71
3	3	8	5%	25
3	4	10	5%	25
5	2	10	4%	21
6	3	15	4%	19
7	3	5	3%	16
8	5	10	3%	15
9	4	12	3%	14
9	5	8	3%	14

Calculate Your Strength Level

Female

Female Barbell Glute Bridge Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	31 kg
Novice	56 kg
Intermediate	92 kg
Advanced	136 kg
Elite	186 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.50x
Advanced	2.25x
Elite	3.00x

How much should I be able to Barbell Glute Bridge? (kg)

What is the average Barbell Glute Bridge? The average Barbell Glute Bridge weight for a female lifter is 92 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Barbell Glute Bridge? Female beginners should aim to lift 31 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	20	41	71	110	155
45	23	45	77	117	163
50	26	49	82	123	170
55	28	53	87	129	177
60	31	56	91	134	183
65	33	59	95	139	189
70	35	63	99	144	195
75	38	65	103	148	200
80	40	68	106	153	205
85	42	71	110	157	209
90	44	74	113	161	214
95	46	76	116	164	218
100	48	79	119	168	222
105	50	81	122	171	226
110	51	83	125	174	230
115	53	85	127	178	233
120	55	87	130	181	237

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	48	78	116	159
20	30	55	90	133	181
25	31	56	92	136	186
30	31	56	92	136	186
35	31	56	92	136	186
40	31	56	92	136	186
45	29	53	87	129	177
50	27	50	82	121	166
55	25	46	76	112	153
60	23	42	69	102	140
65	21	38	62	92	126
70	19	34	56	83	113
75	17	31	50	74	101
80	15	27	45	66	91
85	13	25	40	59	81
90	12	22	36	54	73

How many sets and reps of Barbell Glute Bridge should I do?

These are the most popular Barbell Glute Bridge workouts done by female lifters:

3x10 19%

3x8 14%

4x10 10%

3x12 8%

4x12 8%

3x20 7%

3x15 5%

4x8 5%

4x15 2%

2x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	72
2	3	8	14%	55
3	4	10	10%	37
4	3	12	8%	31
5	4	12	8%	29
6	3	20	7%	26
7	3	15	5%	20
8	4	8	5%	19
9	4	15	2%	8
10	2	10	2%	7

Calculate Your Strength Level

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What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	15	40	79	130	192
55	19	46	87	141	204
60	23	52	95	151	216
65	26	57	102	160	228
70	30	63	110	169	239
75	34	68	117	178	249
80	38	73	123	186	259
85	41	78	130	194	268
90	45	83	136	202	277
95	48	88	142	210	286
100	52	93	148	217	294
105	55	97	154	224	302
110	59	102	159	230	310
115	62	106	165	237	317
120	65	110	170	243	325
125	68	114	175	249	332
130	71	118	180	255	339
135	74	122	185	261	345
140	77	126	190	266	352

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	57	100	155	218
20	31	65	115	177	250
25	32	67	118	182	257
30	32	67	118	182	257
35	32	67	118	182	257
40	32	67	118	182	257
45	31	64	112	173	243
50	29	60	105	162	228
55	26	55	97	150	211
60	24	51	88	137	193
65	22	46	80	124	174
70	20	41	72	111	156
75	18	37	64	99	140
80	16	33	57	89	125
85	14	29	51	79	112
90	13	26	46	72	101

Rank	Sets	Reps	Percent	Workouts
1	3	10	27%	125
2	3	12	15%	71
3	3	8	5%	25
3	4	10	5%	25
5	2	10	4%	21
6	3	15	4%	19
7	3	5	3%	16
8	5	10	3%	15
9	4	12	3%	14
9	5	8	3%	14

BW	Beg.	Nov.	Int.	Adv.	Elite
40	20	41	71	110	155
45	23	45	77	117	163
50	26	49	82	123	170
55	28	53	87	129	177
60	31	56	91	134	183
65	33	59	95	139	189
70	35	63	99	144	195
75	38	65	103	148	200
80	40	68	106	153	205
85	42	71	110	157	209
90	44	74	113	161	214
95	46	76	116	164	218
100	48	79	119	168	222
105	50	81	122	171	226
110	51	83	125	174	230
115	53	85	127	178	233
120	55	87	130	181	237

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	48	78	116	159
20	30	55	90	133	181
25	31	56	92	136	186
30	31	56	92	136	186
35	31	56	92	136	186
40	31	56	92	136	186
45	29	53	87	129	177
50	27	50	82	121	166
55	25	46	76	112	153
60	23	42	69	102	140
65	21	38	62	92	126
70	19	34	56	83	113
75	17	31	50	74	101
80	15	27	45	66	91
85	13	25	40	59	81
90	12	22	36	54	73

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	72
2	3	8	14%	55
3	4	10	10%	37
4	3	12	8%	31
5	4	12	8%	29
6	3	20	7%	26
7	3	15	5%	20
8	4	8	5%	19
9	4	15	2%	8
10	2	10	2%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
50	15	40	79	130	192
55	19	46	87	141	204
60	23	52	95	151	216
65	26	57	102	160	228
70	30	63	110	169	239
75	34	68	117	178	249
80	38	73	123	186	259
85	41	78	130	194	268
90	45	83	136	202	277
95	48	88	142	210	286
100	52	93	148	217	294
105	55	97	154	224	302
110	59	102	159	230	310
115	62	106	165	237	317
120	65	110	170	243	325
125	68	114	175	249	332
130	71	118	180	255	339
135	74	122	185	261	345
140	77	126	190	266	352

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	57	100	155	218
20	31	65	115	177	250
25	32	67	118	182	257
30	32	67	118	182	257
35	32	67	118	182	257
40	32	67	118	182	257
45	31	64	112	173	243
50	29	60	105	162	228
55	26	55	97	150	211
60	24	51	88	137	193
65	22	46	80	124	174
70	20	41	72	111	156
75	18	37	64	99	140
80	16	33	57	89	125
85	14	29	51	79	112
90	13	26	46	72	101

Rank	Sets	Reps	Percent	Workouts
1	3	10	27%	125
2	3	12	15%	71
3	3	8	5%	25
3	4	10	5%	25
5	2	10	4%	21
6	3	15	4%	19
7	3	5	3%	16
8	5	10	3%	15
9	4	12	3%	14
9	5	8	3%	14

BW	Beg.	Nov.	Int.	Adv.	Elite
40	20	41	71	110	155
45	23	45	77	117	163
50	26	49	82	123	170
55	28	53	87	129	177
60	31	56	91	134	183
65	33	59	95	139	189
70	35	63	99	144	195
75	38	65	103	148	200
80	40	68	106	153	205
85	42	71	110	157	209
90	44	74	113	161	214
95	46	76	116	164	218
100	48	79	119	168	222
105	50	81	122	171	226
110	51	83	125	174	230
115	53	85	127	178	233
120	55	87	130	181	237

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	48	78	116	159
20	30	55	90	133	181
25	31	56	92	136	186
30	31	56	92	136	186
35	31	56	92	136	186
40	31	56	92	136	186
45	29	53	87	129	177
50	27	50	82	121	166
55	25	46	76	112	153
60	23	42	69	102	140
65	21	38	62	92	126
70	19	34	56	83	113
75	17	31	50	74	101
80	15	27	45	66	91
85	13	25	40	59	81
90	12	22	36	54	73

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	72
2	3	8	14%	55
3	4	10	10%	37
4	3	12	8%	31
5	4	12	8%	29
6	3	20	7%	26
7	3	15	5%	20
8	4	8	5%	19
9	4	15	2%	8
10	2	10	2%	7

Barbell Glute Bridge Standards

Measured in kg

Barbell Glute Bridge strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Male

Male Barbell Glute Bridge Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Barbell Glute Bridge? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Barbell Glute Bridge should I do?

Calculate Your Strength Level

Female

Female Barbell Glute Bridge Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Barbell Glute Bridge? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Barbell Glute Bridge should I do?

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	15	40	79	130	192
55	19	46	87	141	204
60	23	52	95	151	216
65	26	57	102	160	228
70	30	63	110	169	239
75	34	68	117	178	249
80	38	73	123	186	259
85	41	78	130	194	268
90	45	83	136	202	277
95	48	88	142	210	286
100	52	93	148	217	294
105	55	97	154	224	302
110	59	102	159	230	310
115	62	106	165	237	317
120	65	110	170	243	325
125	68	114	175	249	332
130	71	118	180	255	339
135	74	122	185	261	345
140	77	126	190	266	352

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	57	100	155	218
20	31	65	115	177	250
25	32	67	118	182	257
30	32	67	118	182	257
35	32	67	118	182	257
40	32	67	118	182	257
45	31	64	112	173	243
50	29	60	105	162	228
55	26	55	97	150	211
60	24	51	88	137	193
65	22	46	80	124	174
70	20	41	72	111	156
75	18	37	64	99	140
80	16	33	57	89	125
85	14	29	51	79	112
90	13	26	46	72	101

Rank	Sets	Reps	Percent	Workouts
1	3	10	27%	125
2	3	12	15%	71
3	3	8	5%	25
3	4	10	5%	25
5	2	10	4%	21
6	3	15	4%	19
7	3	5	3%	16
8	5	10	3%	15
9	4	12	3%	14
9	5	8	3%	14

BW	Beg.	Nov.	Int.	Adv.	Elite
40	20	41	71	110	155
45	23	45	77	117	163
50	26	49	82	123	170
55	28	53	87	129	177
60	31	56	91	134	183
65	33	59	95	139	189
70	35	63	99	144	195
75	38	65	103	148	200
80	40	68	106	153	205
85	42	71	110	157	209
90	44	74	113	161	214
95	46	76	116	164	218
100	48	79	119	168	222
105	50	81	122	171	226
110	51	83	125	174	230
115	53	85	127	178	233
120	55	87	130	181	237

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	48	78	116	159
20	30	55	90	133	181
25	31	56	92	136	186
30	31	56	92	136	186
35	31	56	92	136	186
40	31	56	92	136	186
45	29	53	87	129	177
50	27	50	82	121	166
55	25	46	76	112	153
60	23	42	69	102	140
65	21	38	62	92	126
70	19	34	56	83	113
75	17	31	50	74	101
80	15	27	45	66	91
85	13	25	40	59	81
90	12	22	36	54	73

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	72
2	3	8	14%	55
3	4	10	10%	37
4	3	12	8%	31
5	4	12	8%	29
6	3	20	7%	26
7	3	15	5%	20
8	4	8	5%	19
9	4	15	2%	8
10	2	10	2%	7