L Sit vs Hollow Body Hold Strength Standards
Compare your l sit and hollow body hold against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Enter one continuous strict hold time in seconds for each exercise. Use a strict, repeatable l sit test using the canonical setup, range, and finish rules; use a strict, repeatable hollow body hold test using the canonical setup, range, and finish rules. Each exercise keeps its own measurement type; repetitions, seconds, and weights are never converted into one another. Age range changes only an exercise whose standards use age.
L Sit vs Hollow Body Hold Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s L Sit vs Hollow Body Hold Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec Hollow Body Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | L Sit:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Hollow Body Hold:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec | L Sit:Under 30: 50 sec30–39: 45 sec40–49: 40 sec50–59: 35 sec60+: 25 sec Hollow Body Hold:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec | L Sit:Under 30: 80 sec30–39: 80 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Hollow Body Hold:Under 30: 140 sec30–39: 135 sec40–49: 120 sec50–59: 100 sec60+: 75 sec |
| 130 lb 59 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec Hollow Body Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | L Sit:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Hollow Body Hold:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec | L Sit:Under 30: 50 sec30–39: 45 sec40–49: 40 sec50–59: 35 sec60+: 25 sec Hollow Body Hold:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec | L Sit:Under 30: 80 sec30–39: 80 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Hollow Body Hold:Under 30: 140 sec30–39: 135 sec40–49: 120 sec50–59: 100 sec60+: 75 sec |
| 140 lb 63.5 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec Hollow Body Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | L Sit:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Hollow Body Hold:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec | L Sit:Under 30: 50 sec30–39: 45 sec40–49: 40 sec50–59: 35 sec60+: 25 sec Hollow Body Hold:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec | L Sit:Under 30: 80 sec30–39: 80 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Hollow Body Hold:Under 30: 140 sec30–39: 135 sec40–49: 120 sec50–59: 100 sec60+: 75 sec |
| 150 lb 68 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | L Sit:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Hollow Body Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | L Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Hollow Body Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec | L Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Hollow Body Hold:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec |
| 160 lb 72.6 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | L Sit:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Hollow Body Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | L Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Hollow Body Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec | L Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Hollow Body Hold:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec |
| 170 lb 77.1 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | L Sit:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Hollow Body Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | L Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Hollow Body Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec | L Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Hollow Body Hold:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec |
| 180 lb 81.6 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | L Sit:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Hollow Body Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | L Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Hollow Body Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec | L Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Hollow Body Hold:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec |
| 190 lb 86.2 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | L Sit:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Hollow Body Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | L Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Hollow Body Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec | L Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Hollow Body Hold:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec |
| 200 lb 90.7 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | L Sit:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec | L Sit:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | L Sit:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 30 sec Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec |
| 210 lb 95.3 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | L Sit:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec | L Sit:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | L Sit:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 30 sec Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec |
| 220 lb 99.8 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | L Sit:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec | L Sit:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | L Sit:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 30 sec Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec |
| 230 lb 104.3 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | L Sit:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec | L Sit:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | L Sit:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 30 sec Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec |
| 240 lb 108.9 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | L Sit:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec | L Sit:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | L Sit:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 30 sec Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec |
| 250 lb 113.4 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | L Sit:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec | L Sit:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | L Sit:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 30 sec Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec |
| 260 lb 117.9 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | L Sit:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec | L Sit:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | L Sit:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 30 sec Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec |
| 270 lb 122.5 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | L Sit:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec | L Sit:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | L Sit:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 30 sec Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec |
| 280 lb 127 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | L Sit:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec | L Sit:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | L Sit:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 30 sec Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec |
| 290 lb 131.5 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | L Sit:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec | L Sit:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | L Sit:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 30 sec Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec |
| 300 lb 136.1 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | L Sit:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec | L Sit:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 20 sec Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | L Sit:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 30 sec Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec |
Women’s L Sit vs Hollow Body Hold Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | L Sit:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Hollow Body Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | L Sit:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hollow Body Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec | L Sit:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Hollow Body Hold:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec |
| 110 lb 49.9 kg | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | L Sit:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Hollow Body Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | L Sit:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Hollow Body Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec | L Sit:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Hollow Body Hold:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec |
| 120 lb 54.4 kg | L Sit:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | L Sit:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec | L Sit:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Hollow Body Hold:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec | L Sit:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Hollow Body Hold:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec |
| 130 lb 59 kg | L Sit:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | L Sit:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec | L Sit:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Hollow Body Hold:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec | L Sit:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Hollow Body Hold:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec |
| 140 lb 63.5 kg | L Sit:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | L Sit:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec | L Sit:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Hollow Body Hold:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec | L Sit:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Hollow Body Hold:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec |
| 150 lb 68 kg | L Sit:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | L Sit:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec | L Sit:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Hollow Body Hold:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec | L Sit:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Hollow Body Hold:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec |
| 160 lb 72.6 kg | L Sit:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | L Sit:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec | L Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec |
| 170 lb 77.1 kg | L Sit:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | L Sit:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec | L Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec |
| 180 lb 81.6 kg | L Sit:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | L Sit:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec | L Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec |
| 190 lb 86.2 kg | L Sit:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | L Sit:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec | L Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec |
| 200 lb 90.7 kg | L Sit:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | L Sit:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec | L Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec |
| 210 lb 95.3 kg | L Sit:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | L Sit:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec | L Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec |
| 220 lb 99.8 kg | L Sit:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | L Sit:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec | L Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec |
| 230 lb 104.3 kg | L Sit:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | L Sit:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec | L Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec |
| 240 lb 108.9 kg | L Sit:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | L Sit:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | L Sit:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 15 sec60+: 15 sec Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec | L Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec |
How Your L Sit vs Hollow Body Hold Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a conversion between repetitions, seconds, and weight.
2. Rate the L Sit result
The canonical time thresholds map the strict hold to a strength tier; no time-to-weight conversion is used. The calculator uses one continuous strict l sit hold scored in seconds and keeps hold time in seconds.
3. Rate the Hollow Body Hold result
The canonical time thresholds map the strict hold to a strength tier; no time-to-weight conversion is used. The calculator uses one continuous strict hollow body hold hold scored in seconds and keeps hold time in seconds.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the l sit | Rate strict l sit hold time without converting seconds into weight. Measurement: estimated one-rep max. |
| Rate the hollow body hold | Rate strict hollow body hold hold time without converting seconds into weight. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s L Sit and Hollow Body Hold Standards Differ
What the men’s standards show:
L Sit Elite targets80 sec → 45 sec
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Hollow Body Hold Elite targets140 sec → 75 sec
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s L Sit and Hollow Body Hold Standards Differ
What the women’s standards show:
L Sit Elite targets65 sec → 35 sec
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Hollow Body Hold Elite targets120 sec → 65 sec
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
L Sit and Hollow Body Hold Exercises Used by This Calculator
This calculator uses a strict l sit and a strict hollow body hold. Use strict canonical L Sit and Hollow Body Hold tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable L Sit
Follow the individual L Sit calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use a strict, repeatable Hollow Body Hold
Follow the individual Hollow Body Hold calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent L Sit result and one recent Hollow Body Hold result
Enter one continuous strict hold time in seconds for each exercise.
Related Tools
- L Sit Strength Standards — View the individual L Sit standards and next strength-level target.
- Hollow Body Hold Strength Standards — View the individual Hollow Body Hold standards and next strength-level target.
- Forearm Plank Hold Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Sit Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Hanging Leg Raise Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Inverted Row Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.