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 344,261 lifts by Strength Level users

Male
Female

Male

Male Hip Adduction Standards (lb)

Weight

Strength Level	Weight
Beginner	83 lb
Novice	141 lb
Intermediate	218 lb
Advanced	313 lb
Elite	418 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	2.00x
Elite	2.50x

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 218 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 83 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	58	106	172	255	348
120	63	113	182	266	361
130	68	120	190	277	374
140	73	127	199	286	385
150	78	133	207	296	396
160	83	139	214	305	407
170	87	145	221	313	416
180	92	151	228	322	426
190	96	156	235	329	435
200	100	161	241	337	443
210	104	166	247	344	452
220	108	171	253	351	460
230	111	176	259	358	467
240	115	180	264	364	475
250	119	185	270	371	482
260	122	189	275	377	489
270	125	193	280	383	496
280	129	197	285	388	502
290	132	201	290	394	508
300	135	205	294	399	514
310	138	209	299	405	520

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	71	120	186	266	356
20	81	137	213	304	407
25	83	141	218	313	418
30	83	141	218	313	418
35	83	141	218	313	418
40	83	141	218	313	418
45	79	134	207	296	396
50	73	125	193	277	370
55	68	115	178	255	342
60	62	105	163	233	312
65	56	95	147	211	282
70	50	86	133	190	254
75	45	77	119	170	228
80	40	69	107	153	204
85	36	62	95	137	183
90	33	55	86	123	164

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	51 lb
Novice	92 lb
Intermediate	147 lb
Advanced	216 lb
Elite	293 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	2.00x

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 147 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 51 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	35	70	117	178	247
100	39	74	124	185	256
110	42	79	129	192	264
120	45	83	135	199	272
130	48	87	140	205	279
140	51	91	145	211	286
150	54	94	149	216	292
160	56	98	153	221	298
170	59	101	157	226	303
180	61	104	161	231	309
190	63	107	165	235	314
200	66	110	169	240	319
210	68	113	172	244	324
220	70	115	175	248	328
230	72	118	178	251	332
240	74	120	181	255	337
250	76	123	184	258	341
260	78	125	187	262	345

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	78	126	184	250
20	50	90	143	210	285
25	51	92	147	216	293
30	51	92	147	216	293
35	51	92	147	216	293
40	51	92	147	216	293
45	48	87	139	204	277
50	45	81	130	191	259
55	42	75	120	176	239
60	38	69	110	161	219
65	35	62	99	146	198
70	31	56	89	131	178
75	28	50	80	117	160
80	25	45	72	105	143
85	22	40	64	94	128
90	20	36	58	85	115

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

Would you like to see a table for your bodyweight and age? Create your own standards.

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	58	106	172	255	348
120	63	113	182	266	361
130	68	120	190	277	374
140	73	127	199	286	385
150	78	133	207	296	396
160	83	139	214	305	407
170	87	145	221	313	416
180	92	151	228	322	426
190	96	156	235	329	435
200	100	161	241	337	443
210	104	166	247	344	452
220	108	171	253	351	460
230	111	176	259	358	467
240	115	180	264	364	475
250	119	185	270	371	482
260	122	189	275	377	489
270	125	193	280	383	496
280	129	197	285	388	502
290	132	201	290	394	508
300	135	205	294	399	514
310	138	209	299	405	520

Age	Beg.	Nov.	Int.	Adv.	Elite
15	71	120	186	266	356
20	81	137	213	304	407
25	83	141	218	313	418
30	83	141	218	313	418
35	83	141	218	313	418
40	83	141	218	313	418
45	79	134	207	296	396
50	73	125	193	277	370
55	68	115	178	255	342
60	62	105	163	233	312
65	56	95	147	211	282
70	50	86	133	190	254
75	45	77	119	170	228
80	40	69	107	153	204
85	36	62	95	137	183
90	33	55	86	123	164

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	35	70	117	178	247
100	39	74	124	185	256
110	42	79	129	192	264
120	45	83	135	199	272
130	48	87	140	205	279
140	51	91	145	211	286
150	54	94	149	216	292
160	56	98	153	221	298
170	59	101	157	226	303
180	61	104	161	231	309
190	63	107	165	235	314
200	66	110	169	240	319
210	68	113	172	244	324
220	70	115	175	248	328
230	72	118	178	251	332
240	74	120	181	255	337
250	76	123	184	258	341
260	78	125	187	262	345

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	78	126	184	250
20	50	90	143	210	285
25	51	92	147	216	293
30	51	92	147	216	293
35	51	92	147	216	293
40	51	92	147	216	293
45	48	87	139	204	277
50	45	81	130	191	259
55	42	75	120	176	239
60	38	69	110	161	219
65	35	62	99	146	198
70	31	56	89	131	178
75	28	50	80	117	160
80	25	45	72	105	143
85	22	40	64	94	128
90	20	36	58	85	115

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	58	106	172	255	348
120	63	113	182	266	361
130	68	120	190	277	374
140	73	127	199	286	385
150	78	133	207	296	396
160	83	139	214	305	407
170	87	145	221	313	416
180	92	151	228	322	426
190	96	156	235	329	435
200	100	161	241	337	443
210	104	166	247	344	452
220	108	171	253	351	460
230	111	176	259	358	467
240	115	180	264	364	475
250	119	185	270	371	482
260	122	189	275	377	489
270	125	193	280	383	496
280	129	197	285	388	502
290	132	201	290	394	508
300	135	205	294	399	514
310	138	209	299	405	520

Age	Beg.	Nov.	Int.	Adv.	Elite
15	71	120	186	266	356
20	81	137	213	304	407
25	83	141	218	313	418
30	83	141	218	313	418
35	83	141	218	313	418
40	83	141	218	313	418
45	79	134	207	296	396
50	73	125	193	277	370
55	68	115	178	255	342
60	62	105	163	233	312
65	56	95	147	211	282
70	50	86	133	190	254
75	45	77	119	170	228
80	40	69	107	153	204
85	36	62	95	137	183
90	33	55	86	123	164

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	35	70	117	178	247
100	39	74	124	185	256
110	42	79	129	192	264
120	45	83	135	199	272
130	48	87	140	205	279
140	51	91	145	211	286
150	54	94	149	216	292
160	56	98	153	221	298
170	59	101	157	226	303
180	61	104	161	231	309
190	63	107	165	235	314
200	66	110	169	240	319
210	68	113	172	244	324
220	70	115	175	248	328
230	72	118	178	251	332
240	74	120	181	255	337
250	76	123	184	258	341
260	78	125	187	262	345

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	78	126	184	250
20	50	90	143	210	285
25	51	92	147	216	293
30	51	92	147	216	293
35	51	92	147	216	293
40	51	92	147	216	293
45	48	87	139	204	277
50	45	81	130	191	259
55	42	75	120	176	239
60	38	69	110	161	219
65	35	62	99	146	198
70	31	56	89	131	178
75	28	50	80	117	160
80	25	45	72	105	143
85	22	40	64	94	128
90	20	36	58	85	115

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	58	106	172	255	348
120	63	113	182	266	361
130	68	120	190	277	374
140	73	127	199	286	385
150	78	133	207	296	396
160	83	139	214	305	407
170	87	145	221	313	416
180	92	151	228	322	426
190	96	156	235	329	435
200	100	161	241	337	443
210	104	166	247	344	452
220	108	171	253	351	460
230	111	176	259	358	467
240	115	180	264	364	475
250	119	185	270	371	482
260	122	189	275	377	489
270	125	193	280	383	496
280	129	197	285	388	502
290	132	201	290	394	508
300	135	205	294	399	514
310	138	209	299	405	520

Age	Beg.	Nov.	Int.	Adv.	Elite
15	71	120	186	266	356
20	81	137	213	304	407
25	83	141	218	313	418
30	83	141	218	313	418
35	83	141	218	313	418
40	83	141	218	313	418
45	79	134	207	296	396
50	73	125	193	277	370
55	68	115	178	255	342
60	62	105	163	233	312
65	56	95	147	211	282
70	50	86	133	190	254
75	45	77	119	170	228
80	40	69	107	153	204
85	36	62	95	137	183
90	33	55	86	123	164

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	35	70	117	178	247
100	39	74	124	185	256
110	42	79	129	192	264
120	45	83	135	199	272
130	48	87	140	205	279
140	51	91	145	211	286
150	54	94	149	216	292
160	56	98	153	221	298
170	59	101	157	226	303
180	61	104	161	231	309
190	63	107	165	235	314
200	66	110	169	240	319
210	68	113	172	244	324
220	70	115	175	248	328
230	72	118	178	251	332
240	74	120	181	255	337
250	76	123	184	258	341
260	78	125	187	262	345

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	78	126	184	250
20	50	90	143	210	285
25	51	92	147	216	293
30	51	92	147	216	293
35	51	92	147	216	293
40	51	92	147	216	293
45	48	87	139	204	277
50	45	81	130	191	259
55	42	75	120	176	239
60	38	69	110	161	219
65	35	62	99	146	198
70	31	56	89	131	178
75	28	50	80	117	160
80	25	45	72	105	143
85	22	40	64	94	128
90	20	36	58	85	115

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