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Hip Adduction Strength Standards

Use these hip adduction standards to compare your weight lifted with other lifters. The tables break performance into beginner, novice, intermediate, advanced, and elite levels, with separate comparisons by bodyweight, age, and sex where available.

Calculate Your Hip Adduction Strength Level

Enter your sex, bodyweight, age, and hip adduction one-rep max to estimate your strength level and approximate percentile.

Sex

Bodyweight

Used for the primary bodyweight-adjusted comparison.

Age

Optional. Adds a separate comparison against lifters of a similar age.

Performance

Your strength level

—

Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Overall benchmark—

Next benchmark—

Percentiles are approximate and are interpolated between the Beginner (5th), Novice (20th), Intermediate (50th), Advanced (80th), and Elite (95th) benchmarks shown on this page.

Male Hip Adduction Standards

Male Hip Adduction Strength Standards

Strength Level	Weight
Beginner	80 lb
Novice	140 lb
Intermediate	215 lb
Advanced	310 lb
Elite	415 lb

Male Hip Adduction Standards by Bodyweight Ratio

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

Male Hip Adduction Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	55 lb	105 lb	170 lb	255 lb	345 lb
120 lb	60 lb	110 lb	180 lb	265 lb	360 lb
130 lb	65 lb	120 lb	190 lb	275 lb	370 lb
140 lb	70 lb	125 lb	195 lb	285 lb	385 lb
150 lb	75 lb	130 lb	205 lb	295 lb	395 lb
160 lb	80 lb	135 lb	210 lb	305 lb	405 lb
170 lb	85 lb	145 lb	220 lb	310 lb	415 lb
180 lb	90 lb	150 lb	225 lb	320 lb	425 lb
190 lb	95 lb	155 lb	235 lb	325 lb	435 lb
200 lb	100 lb	160 lb	240 lb	335 lb	440 lb
210 lb	100 lb	165 lb	245 lb	340 lb	450 lb
220 lb	105 lb	170 lb	250 lb	350 lb	460 lb
230 lb	110 lb	175 lb	255 lb	355 lb	465 lb
240 lb	115 lb	180 lb	260 lb	360 lb	475 lb
250 lb	115 lb	185 lb	270 lb	370 lb	480 lb
260 lb	120 lb	185 lb	275 lb	375 lb	485 lb
270 lb	125 lb	190 lb	280 lb	380 lb	495 lb
280 lb	125 lb	195 lb	285 lb	385 lb	500 lb
290 lb	130 lb	200 lb	290 lb	390 lb	505 lb
300 lb	135 lb	205 lb	290 lb	395 lb	510 lb
310 lb	135 lb	205 lb	295 lb	405 lb	520 lb

Male Hip Adduction Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	70 lb	120 lb	185 lb	265 lb	355 lb
20	80 lb	135 lb	210 lb	300 lb	405 lb
25	80 lb	140 lb	215 lb	310 lb	415 lb
30	80 lb	140 lb	215 lb	310 lb	415 lb
35	80 lb	140 lb	215 lb	310 lb	415 lb
40	80 lb	140 lb	215 lb	310 lb	415 lb
45	75 lb	130 lb	205 lb	295 lb	395 lb
50	70 lb	125 lb	190 lb	275 lb	370 lb
55	65 lb	115 lb	175 lb	255 lb	340 lb
60	60 lb	105 lb	160 lb	230 lb	310 lb
65	55 lb	95 lb	145 lb	210 lb	280 lb
70	50 lb	85 lb	130 lb	190 lb	250 lb
75	45 lb	75 lb	115 lb	170 lb	225 lb
80	40 lb	65 lb	105 lb	150 lb	200 lb
85	35 lb	60 lb	95 lb	135 lb	180 lb
90	30 lb	55 lb	85 lb	120 lb	160 lb

Female Hip Adduction Standards

Female Hip Adduction Strength Standards

Strength Level	Weight
Beginner	50 lb
Novice	90 lb
Intermediate	145 lb
Advanced	215 lb
Elite	290 lb

Female Hip Adduction Standards by Bodyweight Ratio

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

Female Hip Adduction Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	35 lb	70 lb	115 lb	175 lb	245 lb
100 lb	35 lb	70 lb	120 lb	185 lb	255 lb
110 lb	40 lb	75 lb	125 lb	190 lb	260 lb
120 lb	45 lb	80 lb	135 lb	195 lb	270 lb
130 lb	45 lb	85 lb	140 lb	205 lb	275 lb
140 lb	50 lb	90 lb	145 lb	210 lb	285 lb
150 lb	50 lb	90 lb	145 lb	215 lb	290 lb
160 lb	55 lb	95 lb	150 lb	220 lb	295 lb
170 lb	55 lb	100 lb	155 lb	225 lb	300 lb
180 lb	60 lb	100 lb	160 lb	230 lb	305 lb
190 lb	60 lb	105 lb	165 lb	235 lb	310 lb
200 lb	65 lb	110 lb	165 lb	240 lb	315 lb
210 lb	65 lb	110 lb	170 lb	240 lb	320 lb
220 lb	70 lb	115 lb	175 lb	245 lb	325 lb
230 lb	70 lb	115 lb	175 lb	250 lb	330 lb
240 lb	70 lb	120 lb	180 lb	255 lb	335 lb
250 lb	75 lb	120 lb	180 lb	255 lb	340 lb
260 lb	75 lb	125 lb	185 lb	260 lb	345 lb

Female Hip Adduction Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	40 lb	75 lb	125 lb	180 lb	250 lb
20	50 lb	90 lb	140 lb	210 lb	285 lb
25	50 lb	90 lb	145 lb	215 lb	290 lb
30	50 lb	90 lb	145 lb	215 lb	290 lb
35	50 lb	90 lb	145 lb	215 lb	290 lb
40	50 lb	90 lb	145 lb	215 lb	290 lb
45	45 lb	85 lb	135 lb	200 lb	275 lb
50	45 lb	80 lb	130 lb	190 lb	255 lb
55	40 lb	75 lb	120 lb	175 lb	235 lb
60	35 lb	65 lb	110 lb	160 lb	215 lb
65	35 lb	60 lb	95 lb	145 lb	195 lb
70	30 lb	55 lb	85 lb	130 lb	175 lb
75	25 lb	50 lb	80 lb	115 lb	160 lb
80	25 lb	45 lb	70 lb	105 lb	140 lb
85	20 lb	40 lb	60 lb	90 lb	125 lb
90	20 lb	35 lb	55 lb	85 lb	115 lb

What the Strength Levels Mean

Beginner

Stronger than roughly 5% of lifters. This level represents someone who is still relatively new to the exercise but has practiced it consistently enough to develop proper technique. They understand the basic mechanics of the movement and can perform it with proper form and control through a full range of motion.

Novice

Stronger than roughly 20% of lifters. This level represents someone who has moved beyond the beginner stage and has trained the exercise consistently for around six months. They have developed reliable technique, greater control of the movement, and a foundation of strength that comes from regular practice.

Intermediate

Stronger than roughly 50% of lifters. This level represents someone with significant experience training the exercise, typically around two years or more. They have developed solid strength, consistent technique, and a strong understanding of the movement through sustained and progressive training.

Advanced

Stronger than roughly 80% of lifters. This level represents a highly experienced lifter who has spent several years consistently training and improving the exercise. They have developed a high level of strength and technical proficiency that generally requires more than five years of focused training to achieve.

Elite

Stronger than roughly 95% of lifters. This level represents an exceptionally strong and highly experienced lifter who has spent years developing the exercise to a very high standard. They rank among the strongest people performing the movement and have reached a level of strength that may be competitive in strength sports.

Related Strength Standards

These standards are comparative benchmarks, not requirements for safe or effective training. Individual performance can vary with technique, equipment, range of motion, training history, and testing conditions.