Hip Adduction Standards

Measured in lb

Hip Adduction 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 Hip Adduction standards are based on 108,704 lifts by Strength Level users

Male
Female

Male

Male Hip Adduction Standards (lb)

Weight

Strength Level	Weight
Beginner	70 lb
Novice	140 lb
Intermediate	241 lb
Advanced	367 lb
Elite	513 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.50x
Advanced	2.25x
Elite	3.00x

How much should I be able to Hip Adduction? (lb)

What is the average Hip Adduction? The average Hip Adduction weight for a male lifter is 241 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hip Adduction? Male beginners should aim to lift 70 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	36	86	164	265	385
120	42	97	178	283	406
130	49	107	191	300	426
140	55	116	204	316	446
150	62	126	216	331	464
160	68	135	228	346	481
170	75	143	239	360	497
180	81	152	250	373	513
190	87	160	261	386	528
200	93	168	271	399	543
210	99	176	281	411	557
220	105	184	291	422	571
230	110	191	300	434	584
240	116	199	310	445	597
250	121	206	318	455	609
260	127	213	327	466	621
270	132	220	336	476	632
280	137	226	344	486	644
290	142	233	352	495	655
300	147	239	360	505	666
310	152	246	367	514	676

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	60	120	205	313	437
20	68	137	234	358	500
25	70	140	241	367	513
30	70	140	241	367	513
35	70	140	241	367	513
40	70	140	241	367	513
45	66	133	228	349	487
50	62	125	214	327	457
55	58	116	198	303	423
60	53	106	181	276	386
65	47	95	163	250	349
70	43	86	147	224	313
75	38	77	131	200	280
80	34	68	117	179	250
85	31	61	105	160	224
90	28	55	95	145	202

How many sets and reps of Hip Adduction should I do?

These are the most popular Hip Adduction workouts done by male lifters:

3x10 17%

3x12 14%

3x15 10%

4x10 7%

4x12 7%

3x8 6%

3x20 4%

2x10 3%

2x15 3%

2x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	515
2	3	12	14%	430
3	3	15	10%	307
4	4	10	7%	215
5	4	12	7%	206
6	3	8	6%	179
7	3	20	4%	137
8	2	10	3%	108
9	2	15	3%	102
10	2	12	3%	81

Calculate Your Strength Level

Female

Female Hip Adduction Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	49 lb
Novice	94 lb
Intermediate	157 lb
Advanced	235 lb
Elite	325 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	2.25x

How much should I be able to Hip Adduction? (lb)

What is the average Hip Adduction? The average Hip Adduction weight for a female lifter is 157 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hip Adduction? Female beginners should aim to lift 49 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	32	69	123	192	272
100	36	74	130	200	282
110	39	79	136	209	292
120	43	84	143	216	301
130	46	89	148	223	309
140	49	93	154	230	317
150	52	97	159	236	324
160	55	101	164	242	331
170	57	104	169	248	338
180	60	108	173	253	344
190	63	111	177	259	350
200	65	115	181	264	356
210	67	118	185	268	362
220	70	121	189	273	367
230	72	124	193	277	372
240	74	127	196	282	377
250	76	129	200	286	382
260	78	132	203	290	387

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	80	133	200	277
20	48	91	153	229	317
25	49	94	157	235	325
30	49	94	157	235	325
35	49	94	157	235	325
40	49	94	157	235	325
45	46	89	148	223	308
50	44	84	139	209	289
55	40	77	129	194	268
60	37	71	118	177	244
65	33	64	106	160	221
70	30	57	95	143	198
75	27	51	85	128	177
80	24	46	76	115	158
85	21	41	68	103	142
90	19	37	62	93	128

How many sets and reps of Hip Adduction should I do?

These are the most popular Hip Adduction workouts done by female lifters:

3x15 21%

3x10 17%

3x12 12%

4x10 7%

4x15 5%

3x20 4%

4x12 4%

3x8 3%

2x10 3%

3x11 3%

Rank	Sets	Reps	Percent	Workouts
1	3	15	21%	464
2	3	10	17%	370
3	3	12	12%	266
4	4	10	7%	162
5	4	15	5%	106
6	3	20	4%	86
6	4	12	4%	86
8	3	8	3%	75
9	2	10	3%	67
10	3	11	3%	64

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Boostcamp is the last lifting app you'll ever need. Follow proven programs, create custom programs, and track workouts–all for free.

Get Boostcamp for free on iOS and Android:

★★★★★ 4.8 Stars with 10,000+ Ratings

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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
110	36	86	164	265	385
120	42	97	178	283	406
130	49	107	191	300	426
140	55	116	204	316	446
150	62	126	216	331	464
160	68	135	228	346	481
170	75	143	239	360	497
180	81	152	250	373	513
190	87	160	261	386	528
200	93	168	271	399	543
210	99	176	281	411	557
220	105	184	291	422	571
230	110	191	300	434	584
240	116	199	310	445	597
250	121	206	318	455	609
260	127	213	327	466	621
270	132	220	336	476	632
280	137	226	344	486	644
290	142	233	352	495	655
300	147	239	360	505	666
310	152	246	367	514	676

Age	Beg.	Nov.	Int.	Adv.	Elite
15	60	120	205	313	437
20	68	137	234	358	500
25	70	140	241	367	513
30	70	140	241	367	513
35	70	140	241	367	513
40	70	140	241	367	513
45	66	133	228	349	487
50	62	125	214	327	457
55	58	116	198	303	423
60	53	106	181	276	386
65	47	95	163	250	349
70	43	86	147	224	313
75	38	77	131	200	280
80	34	68	117	179	250
85	31	61	105	160	224
90	28	55	95	145	202

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	515
2	3	12	14%	430
3	3	15	10%	307
4	4	10	7%	215
5	4	12	7%	206
6	3	8	6%	179
7	3	20	4%	137
8	2	10	3%	108
9	2	15	3%	102
10	2	12	3%	81

BW	Beg.	Nov.	Int.	Adv.	Elite
90	32	69	123	192	272
100	36	74	130	200	282
110	39	79	136	209	292
120	43	84	143	216	301
130	46	89	148	223	309
140	49	93	154	230	317
150	52	97	159	236	324
160	55	101	164	242	331
170	57	104	169	248	338
180	60	108	173	253	344
190	63	111	177	259	350
200	65	115	181	264	356
210	67	118	185	268	362
220	70	121	189	273	367
230	72	124	193	277	372
240	74	127	196	282	377
250	76	129	200	286	382
260	78	132	203	290	387

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	80	133	200	277
20	48	91	153	229	317
25	49	94	157	235	325
30	49	94	157	235	325
35	49	94	157	235	325
40	49	94	157	235	325
45	46	89	148	223	308
50	44	84	139	209	289
55	40	77	129	194	268
60	37	71	118	177	244
65	33	64	106	160	221
70	30	57	95	143	198
75	27	51	85	128	177
80	24	46	76	115	158
85	21	41	68	103	142
90	19	37	62	93	128

Rank	Sets	Reps	Percent	Workouts
1	3	15	21%	464
2	3	10	17%	370
3	3	12	12%	266
4	4	10	7%	162
5	4	15	5%	106
6	3	20	4%	86
6	4	12	4%	86
8	3	8	3%	75
9	2	10	3%	67
10	3	11	3%	64

BW	Beg.	Nov.	Int.	Adv.	Elite
110	36	86	164	265	385
120	42	97	178	283	406
130	49	107	191	300	426
140	55	116	204	316	446
150	62	126	216	331	464
160	68	135	228	346	481
170	75	143	239	360	497
180	81	152	250	373	513
190	87	160	261	386	528
200	93	168	271	399	543
210	99	176	281	411	557
220	105	184	291	422	571
230	110	191	300	434	584
240	116	199	310	445	597
250	121	206	318	455	609
260	127	213	327	466	621
270	132	220	336	476	632
280	137	226	344	486	644
290	142	233	352	495	655
300	147	239	360	505	666
310	152	246	367	514	676

Age	Beg.	Nov.	Int.	Adv.	Elite
15	60	120	205	313	437
20	68	137	234	358	500
25	70	140	241	367	513
30	70	140	241	367	513
35	70	140	241	367	513
40	70	140	241	367	513
45	66	133	228	349	487
50	62	125	214	327	457
55	58	116	198	303	423
60	53	106	181	276	386
65	47	95	163	250	349
70	43	86	147	224	313
75	38	77	131	200	280
80	34	68	117	179	250
85	31	61	105	160	224
90	28	55	95	145	202

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	515
2	3	12	14%	430
3	3	15	10%	307
4	4	10	7%	215
5	4	12	7%	206
6	3	8	6%	179
7	3	20	4%	137
8	2	10	3%	108
9	2	15	3%	102
10	2	12	3%	81

BW	Beg.	Nov.	Int.	Adv.	Elite
90	32	69	123	192	272
100	36	74	130	200	282
110	39	79	136	209	292
120	43	84	143	216	301
130	46	89	148	223	309
140	49	93	154	230	317
150	52	97	159	236	324
160	55	101	164	242	331
170	57	104	169	248	338
180	60	108	173	253	344
190	63	111	177	259	350
200	65	115	181	264	356
210	67	118	185	268	362
220	70	121	189	273	367
230	72	124	193	277	372
240	74	127	196	282	377
250	76	129	200	286	382
260	78	132	203	290	387

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	80	133	200	277
20	48	91	153	229	317
25	49	94	157	235	325
30	49	94	157	235	325
35	49	94	157	235	325
40	49	94	157	235	325
45	46	89	148	223	308
50	44	84	139	209	289
55	40	77	129	194	268
60	37	71	118	177	244
65	33	64	106	160	221
70	30	57	95	143	198
75	27	51	85	128	177
80	24	46	76	115	158
85	21	41	68	103	142
90	19	37	62	93	128

Rank	Sets	Reps	Percent	Workouts
1	3	15	21%	464
2	3	10	17%	370
3	3	12	12%	266
4	4	10	7%	162
5	4	15	5%	106
6	3	20	4%	86
6	4	12	4%	86
8	3	8	3%	75
9	2	10	3%	67
10	3	11	3%	64

Hip Adduction Standards

Measured in lb

Hip Adduction strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Male

Male Hip Adduction Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Hip Adduction? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Hip Adduction should I do?

Calculate Your Strength Level

Female

Female Hip Adduction Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Hip Adduction? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Hip Adduction 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
110	36	86	164	265	385
120	42	97	178	283	406
130	49	107	191	300	426
140	55	116	204	316	446
150	62	126	216	331	464
160	68	135	228	346	481
170	75	143	239	360	497
180	81	152	250	373	513
190	87	160	261	386	528
200	93	168	271	399	543
210	99	176	281	411	557
220	105	184	291	422	571
230	110	191	300	434	584
240	116	199	310	445	597
250	121	206	318	455	609
260	127	213	327	466	621
270	132	220	336	476	632
280	137	226	344	486	644
290	142	233	352	495	655
300	147	239	360	505	666
310	152	246	367	514	676

Age	Beg.	Nov.	Int.	Adv.	Elite
15	60	120	205	313	437
20	68	137	234	358	500
25	70	140	241	367	513
30	70	140	241	367	513
35	70	140	241	367	513
40	70	140	241	367	513
45	66	133	228	349	487
50	62	125	214	327	457
55	58	116	198	303	423
60	53	106	181	276	386
65	47	95	163	250	349
70	43	86	147	224	313
75	38	77	131	200	280
80	34	68	117	179	250
85	31	61	105	160	224
90	28	55	95	145	202

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	515
2	3	12	14%	430
3	3	15	10%	307
4	4	10	7%	215
5	4	12	7%	206
6	3	8	6%	179
7	3	20	4%	137
8	2	10	3%	108
9	2	15	3%	102
10	2	12	3%	81

BW	Beg.	Nov.	Int.	Adv.	Elite
90	32	69	123	192	272
100	36	74	130	200	282
110	39	79	136	209	292
120	43	84	143	216	301
130	46	89	148	223	309
140	49	93	154	230	317
150	52	97	159	236	324
160	55	101	164	242	331
170	57	104	169	248	338
180	60	108	173	253	344
190	63	111	177	259	350
200	65	115	181	264	356
210	67	118	185	268	362
220	70	121	189	273	367
230	72	124	193	277	372
240	74	127	196	282	377
250	76	129	200	286	382
260	78	132	203	290	387

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	80	133	200	277
20	48	91	153	229	317
25	49	94	157	235	325
30	49	94	157	235	325
35	49	94	157	235	325
40	49	94	157	235	325
45	46	89	148	223	308
50	44	84	139	209	289
55	40	77	129	194	268
60	37	71	118	177	244
65	33	64	106	160	221
70	30	57	95	143	198
75	27	51	85	128	177
80	24	46	76	115	158
85	21	41	68	103	142
90	19	37	62	93	128

Rank	Sets	Reps	Percent	Workouts
1	3	15	21%	464
2	3	10	17%	370
3	3	12	12%	266
4	4	10	7%	162
5	4	15	5%	106
6	3	20	4%	86
6	4	12	4%	86
8	3	8	3%	75
9	2	10	3%	67
10	3	11	3%	64