Glute Ham Raise Standards

Measured in kg

Glute Ham Raise 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 Glute Ham Raise standards are based on 5,553 lifts by Strength Level users

Male
Female

Male

Male Glute Ham Raise Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	4
Intermediate	22
Advanced	47
Elite	75

How many reps of Glute Ham Raise should I be able to do?

How many reps of Glute Ham Raise can the average lifter do? The average male lifter can do 22 reps of Glute Ham Raise. This makes you Intermediate on Strength Level and is a very impressive achievement.

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	< 1	19	46	78
55	< 1	< 1	20	46	76
60	< 1	2	21	46	75
65	< 1	3	22	46	73
70	< 1	4	22	45	72
75	< 1	5	22	45	70
80	< 1	6	22	44	69
85	< 1	6	22	44	67
90	< 1	6	22	43	65
95	< 1	7	22	42	64
100	< 1	7	22	41	62
105	< 1	7	22	40	61
110	< 1	7	21	40	60
115	< 1	7	21	39	58
120	< 1	7	21	38	57
125	< 1	7	20	37	56
130	< 1	7	20	37	54
135	< 1	7	20	36	53
140	< 1	7	19	35	52

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	15	35	59
20	< 1	3	21	45	72
25	< 1	4	22	47	75
30	< 1	4	22	47	75
35	< 1	4	22	47	75
40	< 1	4	22	47	75
45	< 1	2	20	43	69
50	< 1	< 1	17	38	63
55	< 1	< 1	13	33	56
60	< 1	< 1	10	28	49
65	< 1	< 1	7	22	41
70	< 1	< 1	3	17	34
75	< 1	< 1	< 1	12	27
80	< 1	< 1	< 1	8	21
85	< 1	< 1	< 1	5	16
90	< 1	< 1	< 1	2	11

How many sets and reps of Glute Ham Raise should I do?

These are the most popular Glute Ham Raise workouts done by male lifters:

3x10 21%

2x10 8%

2x30 7%

3x12 6%

2x25 6%

3x8 6%

3x15 6%

2x20 4%

4x10 4%

2x12 4%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	162
2	2	10	8%	63
3	2	30	7%	54
4	3	12	6%	49
5	2	25	6%	46
6	3	8	6%	44
7	3	15	6%	43
8	2	20	4%	32
9	4	10	4%	31
10	2	12	4%	29

Calculate Your Strength Level

Female

Female Glute Ham Raise Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	11
Intermediate	37
Advanced	68
Elite	103

How many reps of Glute Ham Raise should I be able to do?

How many reps of Glute Ham Raise can the average lifter do? The average female lifter can do 37 reps of Glute Ham Raise. This makes you Intermediate on Strength Level and is a very impressive achievement.

Reps By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	9	37	73	116
45	< 1	10	37	72	111
50	< 1	11	38	70	107
55	< 1	12	37	68	103
60	< 1	13	37	66	99
65	< 1	13	36	64	96
70	< 1	14	36	62	92
75	< 1	14	35	61	89
80	< 1	14	34	59	86
85	< 1	14	33	57	83
90	< 1	13	33	55	81
95	< 1	13	32	54	78
100	< 1	13	31	52	76
105	< 1	13	30	51	73
110	< 1	12	30	49	71
115	< 1	12	29	48	69
120	< 1	12	28	47	67

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	7	27	53	84
20	< 1	10	35	65	100
25	< 1	11	37	68	103
30	< 1	11	37	68	103
35	< 1	11	37	68	103
40	< 1	11	37	68	103
45	< 1	10	33	63	97
50	< 1	8	29	57	89
55	< 1	6	25	51	80
60	< 1	2	20	44	70
65	< 1	< 1	15	37	61
70	< 1	< 1	11	30	51
75	< 1	< 1	8	24	43
80	< 1	< 1	4	18	35
85	< 1	< 1	< 1	13	29
90	< 1	< 1	< 1	9	23

How many sets and reps of Glute Ham Raise should I do?

These are the most popular Glute Ham Raise workouts done by female lifters:

3x10 27%

3x12 18%

3x8 9%

3x15 6%

2x10 6%

4x10 5%

5x10 5%

4x12 3%

3x6 3%

3x20 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	27%	48
2	3	12	18%	32
3	3	8	9%	15
4	3	15	6%	10
4	2	10	6%	10
6	4	10	5%	9
7	5	10	5%	8
8	4	12	3%	6
8	3	6	3%	6
10	3	20	2%	4

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	< 1	< 1	19	46	78
55	< 1	< 1	20	46	76
60	< 1	2	21	46	75
65	< 1	3	22	46	73
70	< 1	4	22	45	72
75	< 1	5	22	45	70
80	< 1	6	22	44	69
85	< 1	6	22	44	67
90	< 1	6	22	43	65
95	< 1	7	22	42	64
100	< 1	7	22	41	62
105	< 1	7	22	40	61
110	< 1	7	21	40	60
115	< 1	7	21	39	58
120	< 1	7	21	38	57
125	< 1	7	20	37	56
130	< 1	7	20	37	54
135	< 1	7	20	36	53
140	< 1	7	19	35	52

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	15	35	59
20	< 1	3	21	45	72
25	< 1	4	22	47	75
30	< 1	4	22	47	75
35	< 1	4	22	47	75
40	< 1	4	22	47	75
45	< 1	2	20	43	69
50	< 1	< 1	17	38	63
55	< 1	< 1	13	33	56
60	< 1	< 1	10	28	49
65	< 1	< 1	7	22	41
70	< 1	< 1	3	17	34
75	< 1	< 1	< 1	12	27
80	< 1	< 1	< 1	8	21
85	< 1	< 1	< 1	5	16
90	< 1	< 1	< 1	2	11

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	162
2	2	10	8%	63
3	2	30	7%	54
4	3	12	6%	49
5	2	25	6%	46
6	3	8	6%	44
7	3	15	6%	43
8	2	20	4%	32
9	4	10	4%	31
10	2	12	4%	29

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	9	37	73	116
45	< 1	10	37	72	111
50	< 1	11	38	70	107
55	< 1	12	37	68	103
60	< 1	13	37	66	99
65	< 1	13	36	64	96
70	< 1	14	36	62	92
75	< 1	14	35	61	89
80	< 1	14	34	59	86
85	< 1	14	33	57	83
90	< 1	13	33	55	81
95	< 1	13	32	54	78
100	< 1	13	31	52	76
105	< 1	13	30	51	73
110	< 1	12	30	49	71
115	< 1	12	29	48	69
120	< 1	12	28	47	67

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	7	27	53	84
20	< 1	10	35	65	100
25	< 1	11	37	68	103
30	< 1	11	37	68	103
35	< 1	11	37	68	103
40	< 1	11	37	68	103
45	< 1	10	33	63	97
50	< 1	8	29	57	89
55	< 1	6	25	51	80
60	< 1	2	20	44	70
65	< 1	< 1	15	37	61
70	< 1	< 1	11	30	51
75	< 1	< 1	8	24	43
80	< 1	< 1	4	18	35
85	< 1	< 1	< 1	13	29
90	< 1	< 1	< 1	9	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	27%	48
2	3	12	18%	32
3	3	8	9%	15
4	3	15	6%	10
4	2	10	6%	10
6	4	10	5%	9
7	5	10	5%	8
8	4	12	3%	6
8	3	6	3%	6
10	3	20	2%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	< 1	19	46	78
55	< 1	< 1	20	46	76
60	< 1	2	21	46	75
65	< 1	3	22	46	73
70	< 1	4	22	45	72
75	< 1	5	22	45	70
80	< 1	6	22	44	69
85	< 1	6	22	44	67
90	< 1	6	22	43	65
95	< 1	7	22	42	64
100	< 1	7	22	41	62
105	< 1	7	22	40	61
110	< 1	7	21	40	60
115	< 1	7	21	39	58
120	< 1	7	21	38	57
125	< 1	7	20	37	56
130	< 1	7	20	37	54
135	< 1	7	20	36	53
140	< 1	7	19	35	52

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	15	35	59
20	< 1	3	21	45	72
25	< 1	4	22	47	75
30	< 1	4	22	47	75
35	< 1	4	22	47	75
40	< 1	4	22	47	75
45	< 1	2	20	43	69
50	< 1	< 1	17	38	63
55	< 1	< 1	13	33	56
60	< 1	< 1	10	28	49
65	< 1	< 1	7	22	41
70	< 1	< 1	3	17	34
75	< 1	< 1	< 1	12	27
80	< 1	< 1	< 1	8	21
85	< 1	< 1	< 1	5	16
90	< 1	< 1	< 1	2	11

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	162
2	2	10	8%	63
3	2	30	7%	54
4	3	12	6%	49
5	2	25	6%	46
6	3	8	6%	44
7	3	15	6%	43
8	2	20	4%	32
9	4	10	4%	31
10	2	12	4%	29

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	9	37	73	116
45	< 1	10	37	72	111
50	< 1	11	38	70	107
55	< 1	12	37	68	103
60	< 1	13	37	66	99
65	< 1	13	36	64	96
70	< 1	14	36	62	92
75	< 1	14	35	61	89
80	< 1	14	34	59	86
85	< 1	14	33	57	83
90	< 1	13	33	55	81
95	< 1	13	32	54	78
100	< 1	13	31	52	76
105	< 1	13	30	51	73
110	< 1	12	30	49	71
115	< 1	12	29	48	69
120	< 1	12	28	47	67

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	7	27	53	84
20	< 1	10	35	65	100
25	< 1	11	37	68	103
30	< 1	11	37	68	103
35	< 1	11	37	68	103
40	< 1	11	37	68	103
45	< 1	10	33	63	97
50	< 1	8	29	57	89
55	< 1	6	25	51	80
60	< 1	2	20	44	70
65	< 1	< 1	15	37	61
70	< 1	< 1	11	30	51
75	< 1	< 1	8	24	43
80	< 1	< 1	4	18	35
85	< 1	< 1	< 1	13	29
90	< 1	< 1	< 1	9	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	27%	48
2	3	12	18%	32
3	3	8	9%	15
4	3	15	6%	10
4	2	10	6%	10
6	4	10	5%	9
7	5	10	5%	8
8	4	12	3%	6
8	3	6	3%	6
10	3	20	2%	4

Glute Ham Raise Standards

Measured in kg

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

Male

Male Glute Ham Raise Standards

Entire Community

Reps

How many reps of Glute Ham Raise should I be able to do?

Reps By Weight and Age

By Bodyweight

By Age

How many sets and reps of Glute Ham Raise should I do?

Calculate Your Strength Level

Female

Female Glute Ham Raise Standards

Entire Community

Reps

How many reps of Glute Ham Raise should I be able to do?

Reps By Weight and Age

By Bodyweight

By Age

How many sets and reps of Glute Ham Raise 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	< 1	< 1	19	46	78
55	< 1	< 1	20	46	76
60	< 1	2	21	46	75
65	< 1	3	22	46	73
70	< 1	4	22	45	72
75	< 1	5	22	45	70
80	< 1	6	22	44	69
85	< 1	6	22	44	67
90	< 1	6	22	43	65
95	< 1	7	22	42	64
100	< 1	7	22	41	62
105	< 1	7	22	40	61
110	< 1	7	21	40	60
115	< 1	7	21	39	58
120	< 1	7	21	38	57
125	< 1	7	20	37	56
130	< 1	7	20	37	54
135	< 1	7	20	36	53
140	< 1	7	19	35	52

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	15	35	59
20	< 1	3	21	45	72
25	< 1	4	22	47	75
30	< 1	4	22	47	75
35	< 1	4	22	47	75
40	< 1	4	22	47	75
45	< 1	2	20	43	69
50	< 1	< 1	17	38	63
55	< 1	< 1	13	33	56
60	< 1	< 1	10	28	49
65	< 1	< 1	7	22	41
70	< 1	< 1	3	17	34
75	< 1	< 1	< 1	12	27
80	< 1	< 1	< 1	8	21
85	< 1	< 1	< 1	5	16
90	< 1	< 1	< 1	2	11

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	162
2	2	10	8%	63
3	2	30	7%	54
4	3	12	6%	49
5	2	25	6%	46
6	3	8	6%	44
7	3	15	6%	43
8	2	20	4%	32
9	4	10	4%	31
10	2	12	4%	29

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	9	37	73	116
45	< 1	10	37	72	111
50	< 1	11	38	70	107
55	< 1	12	37	68	103
60	< 1	13	37	66	99
65	< 1	13	36	64	96
70	< 1	14	36	62	92
75	< 1	14	35	61	89
80	< 1	14	34	59	86
85	< 1	14	33	57	83
90	< 1	13	33	55	81
95	< 1	13	32	54	78
100	< 1	13	31	52	76
105	< 1	13	30	51	73
110	< 1	12	30	49	71
115	< 1	12	29	48	69
120	< 1	12	28	47	67

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	7	27	53	84
20	< 1	10	35	65	100
25	< 1	11	37	68	103
30	< 1	11	37	68	103
35	< 1	11	37	68	103
40	< 1	11	37	68	103
45	< 1	10	33	63	97
50	< 1	8	29	57	89
55	< 1	6	25	51	80
60	< 1	2	20	44	70
65	< 1	< 1	15	37	61
70	< 1	< 1	11	30	51
75	< 1	< 1	8	24	43
80	< 1	< 1	4	18	35
85	< 1	< 1	< 1	13	29
90	< 1	< 1	< 1	9	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	27%	48
2	3	12	18%	32
3	3	8	9%	15
4	3	15	6%	10
4	2	10	6%	10
6	4	10	5%	9
7	5	10	5%	8
8	4	12	3%	6
8	3	6	3%	6
10	3	20	2%	4