Hollow Body Hold vs Crunches Strength Standards
Compare your hollow body hold and crunches against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: No external load for Hollow Body Hold and Strict repetitions for Crunches. Use a strict, repeatable hollow body hold test using the canonical setup, range, and finish rules; use one continuous set of strict crunches from the floor through the approved shoulder-and-upper-back curl range. 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.
Hollow Body Hold vs Crunches 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 Hollow Body Hold vs Crunches 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 | Hollow Body Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Crunches:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Hollow Body Hold:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Crunches:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps | Hollow Body Hold:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Crunches:Under 30: 100 reps30–39: 90 reps40–49: 80 reps50–59: 65 reps60+: 50 reps | Hollow Body Hold:Under 30: 140 sec30–39: 135 sec40–49: 120 sec50–59: 100 sec60+: 75 sec Crunches:Under 30: 150 reps30–39: 135 reps40–49: 120 reps50–59: 98 reps60+: 75 reps |
| 130 lb 59 kg | Hollow Body Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Crunches:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Hollow Body Hold:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Crunches:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps | Hollow Body Hold:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Crunches:Under 30: 100 reps30–39: 90 reps40–49: 80 reps50–59: 65 reps60+: 50 reps | Hollow Body Hold:Under 30: 140 sec30–39: 135 sec40–49: 120 sec50–59: 100 sec60+: 75 sec Crunches:Under 30: 150 reps30–39: 135 reps40–49: 120 reps50–59: 98 reps60+: 75 reps |
| 140 lb 63.5 kg | Hollow Body Hold:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Crunches:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Hollow Body Hold:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Crunches:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps | Hollow Body Hold:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Crunches:Under 30: 100 reps30–39: 90 reps40–49: 80 reps50–59: 65 reps60+: 50 reps | Hollow Body Hold:Under 30: 140 sec30–39: 135 sec40–49: 120 sec50–59: 100 sec60+: 75 sec Crunches:Under 30: 150 reps30–39: 135 reps40–49: 120 reps50–59: 98 reps60+: 75 reps |
| 150 lb 68 kg | Hollow Body Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Crunches:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hollow Body Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Crunches:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps | Hollow Body Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Crunches:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps | Hollow Body Hold:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Crunches:Under 30: 130 reps30–39: 117 reps40–49: 104 reps50–59: 85 reps60+: 65 reps |
| 160 lb 72.6 kg | Hollow Body Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Crunches:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hollow Body Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Crunches:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps | Hollow Body Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Crunches:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps | Hollow Body Hold:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Crunches:Under 30: 130 reps30–39: 117 reps40–49: 104 reps50–59: 85 reps60+: 65 reps |
| 170 lb 77.1 kg | Hollow Body Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Crunches:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hollow Body Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Crunches:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps | Hollow Body Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Crunches:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps | Hollow Body Hold:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Crunches:Under 30: 130 reps30–39: 117 reps40–49: 104 reps50–59: 85 reps60+: 65 reps |
| 180 lb 81.6 kg | Hollow Body Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Crunches:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hollow Body Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Crunches:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps | Hollow Body Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Crunches:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps | Hollow Body Hold:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Crunches:Under 30: 130 reps30–39: 117 reps40–49: 104 reps50–59: 85 reps60+: 65 reps |
| 190 lb 86.2 kg | Hollow Body Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Crunches:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps | Hollow Body Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Crunches:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps | Hollow Body Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Crunches:Under 30: 85 reps30–39: 77 reps40–49: 68 reps50–59: 55 reps60+: 43 reps | Hollow Body Hold:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Crunches:Under 30: 130 reps30–39: 117 reps40–49: 104 reps50–59: 85 reps60+: 65 reps |
| 200 lb 90.7 kg | Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Crunches:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Crunches:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Crunches:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps | Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Crunches:Under 30: 110 reps30–39: 99 reps40–49: 88 reps50–59: 72 reps60+: 55 reps |
| 210 lb 95.3 kg | Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Crunches:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Crunches:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Crunches:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps | Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Crunches:Under 30: 110 reps30–39: 99 reps40–49: 88 reps50–59: 72 reps60+: 55 reps |
| 220 lb 99.8 kg | Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Crunches:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Crunches:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Crunches:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps | Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Crunches:Under 30: 110 reps30–39: 99 reps40–49: 88 reps50–59: 72 reps60+: 55 reps |
| 230 lb 104.3 kg | Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Crunches:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Crunches:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Crunches:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps | Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Crunches:Under 30: 110 reps30–39: 99 reps40–49: 88 reps50–59: 72 reps60+: 55 reps |
| 240 lb 108.9 kg | Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Crunches:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Crunches:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Crunches:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps | Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Crunches:Under 30: 110 reps30–39: 99 reps40–49: 88 reps50–59: 72 reps60+: 55 reps |
| 250 lb 113.4 kg | Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Crunches:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Crunches:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Crunches:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps | Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Crunches:Under 30: 110 reps30–39: 99 reps40–49: 88 reps50–59: 72 reps60+: 55 reps |
| 260 lb 117.9 kg | Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Crunches:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Crunches:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Crunches:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps | Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Crunches:Under 30: 110 reps30–39: 99 reps40–49: 88 reps50–59: 72 reps60+: 55 reps |
| 270 lb 122.5 kg | Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Crunches:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Crunches:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Crunches:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps | Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Crunches:Under 30: 110 reps30–39: 99 reps40–49: 88 reps50–59: 72 reps60+: 55 reps |
| 280 lb 127 kg | Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Crunches:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Crunches:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Crunches:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps | Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Crunches:Under 30: 110 reps30–39: 99 reps40–49: 88 reps50–59: 72 reps60+: 55 reps |
| 290 lb 131.5 kg | Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Crunches:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Crunches:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Crunches:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps | Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Crunches:Under 30: 110 reps30–39: 99 reps40–49: 88 reps50–59: 72 reps60+: 55 reps |
| 300 lb 136.1 kg | Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Crunches:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps | Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Crunches:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps | Hollow Body Hold:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Crunches:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps | Hollow Body Hold:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Crunches:Under 30: 110 reps30–39: 99 reps40–49: 88 reps50–59: 72 reps60+: 55 reps |
Women’s Hollow Body Hold vs Crunches 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 | Hollow Body Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Crunches:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Hollow Body Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Crunches:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps | Hollow Body Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Crunches:Under 30: 92 reps30–39: 83 reps40–49: 74 reps50–59: 60 reps60+: 46 reps | Hollow Body Hold:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Crunches:Under 30: 138 reps30–39: 124 reps40–49: 110 reps50–59: 90 reps60+: 69 reps |
| 110 lb 49.9 kg | Hollow Body Hold:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Crunches:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Hollow Body Hold:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Crunches:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps | Hollow Body Hold:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Crunches:Under 30: 92 reps30–39: 83 reps40–49: 74 reps50–59: 60 reps60+: 46 reps | Hollow Body Hold:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Crunches:Under 30: 138 reps30–39: 124 reps40–49: 110 reps50–59: 90 reps60+: 69 reps |
| 120 lb 54.4 kg | Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Crunches:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Crunches:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps | Hollow Body Hold:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Crunches:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps | Hollow Body Hold:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Crunches:Under 30: 115 reps30–39: 104 reps40–49: 92 reps50–59: 75 reps60+: 58 reps |
| 130 lb 59 kg | Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Crunches:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Crunches:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps | Hollow Body Hold:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Crunches:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps | Hollow Body Hold:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Crunches:Under 30: 115 reps30–39: 104 reps40–49: 92 reps50–59: 75 reps60+: 58 reps |
| 140 lb 63.5 kg | Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Crunches:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Crunches:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps | Hollow Body Hold:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Crunches:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps | Hollow Body Hold:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Crunches:Under 30: 115 reps30–39: 104 reps40–49: 92 reps50–59: 75 reps60+: 58 reps |
| 150 lb 68 kg | Hollow Body Hold:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Crunches:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Hollow Body Hold:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Crunches:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps | Hollow Body Hold:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Crunches:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps | Hollow Body Hold:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec Crunches:Under 30: 115 reps30–39: 104 reps40–49: 92 reps50–59: 75 reps60+: 58 reps |
| 160 lb 72.6 kg | Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Crunches:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Crunches:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Crunches:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps | Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Crunches:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps |
| 170 lb 77.1 kg | Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Crunches:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Crunches:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Crunches:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps | Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Crunches:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps |
| 180 lb 81.6 kg | Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Crunches:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Crunches:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Crunches:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps | Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Crunches:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps |
| 190 lb 86.2 kg | Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Crunches:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Crunches:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Crunches:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps | Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Crunches:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps |
| 200 lb 90.7 kg | Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Crunches:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Crunches:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Crunches:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps | Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Crunches:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps |
| 210 lb 95.3 kg | Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Crunches:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Crunches:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Crunches:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps | Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Crunches:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps |
| 220 lb 99.8 kg | Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Crunches:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Crunches:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Crunches:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps | Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Crunches:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps |
| 230 lb 104.3 kg | Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Crunches:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Crunches:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Crunches:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps | Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Crunches:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps |
| 240 lb 108.9 kg | Hollow Body Hold:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Crunches:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Hollow Body Hold:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Crunches:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps | Hollow Body Hold:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec Crunches:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps | Hollow Body Hold:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Crunches:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps |
How Your Hollow Body Hold vs Crunches 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 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.
3. Rate the Crunches result
The canonical tool uses sex-, bodyweight-band-, and age-specific repetition bands and a stretch target. The calculator uses strict continuous bodyweight repetitions and does not convert the repetitions into an estimated weight.
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 hollow body hold | Rate strict hollow body hold hold time without converting seconds into weight. Measurement: estimated one-rep max. |
| Rate the crunch set | Compare strict controlled repetitions with the applicable crunch rep thresholds. Measurement: Strict continuous crunch reps. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Hollow Body Hold and Crunches Standards Differ
What the men’s standards show:
Hollow Body Hold Elite targets140 sec → 75 sec
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Crunches Elite targets150 reps → 75 reps
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 Hollow Body Hold and Crunches Standards Differ
What the women’s standards show:
Hollow Body Hold Elite targets120 sec → 65 sec
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Crunches Elite targets138 reps → 69 reps
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.
Hollow Body Hold and Crunches Exercises Used by This Calculator
This calculator uses a strict hollow body hold and a strict bodyweight crunch set. Use strict canonical Hollow Body Hold and Crunches tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Count controlled continuous crunches
Curl the shoulders and upper back through the approved range and return under control while keeping the set continuous. Do not enter sit-ups, decline, weighted, bicycle, assisted, partial, shortcut, or combined-multiple-set reps.
Enter one recent Hollow Body Hold result and one recent Crunches result
Use each exercise’s canonical input: No external load for Hollow Body Hold and Strict repetitions for Crunches.
Related Tools
- Hollow Body Hold Strength Standards — View the individual Hollow Body Hold standards and next strength-level target.
- Crunches Strength Standards — View the individual Crunches 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.