Hefesto Strength Standards

Understanding Your Hefesto Strength Score

Your Hefesto score is the number of strict reps completed in one continuous set. Enter the total number of strict reps completed in the continuous set; do not combine separate sets. The calculator compares that result with the standards for the sex, age range, and bodyweight you select.

The score is useful only when every attempt follows the same movement standard. Begin the attempt from this position: a controlled German-hang position behind the bar with the declared supinated grip and feet clear. Pull from the German hang behind the bar through the strict Hefesto transition until the body reaches locked-out support above the bar, then reset under control.

Count the result this way: score total reps only and never aggregate separate sets. Jump, kip, leg swing, band help, incomplete start, failure to reach locked support, Entrada de Ángel substitution, Korean-dip-only rep, or negative-only rep. Keep apparatus, range, side order, reset, and scoring identical on retest.

Hefesto Strength Standards

These are Endura’s standards for comparing consistent Hefesto attempts. They are exercise-specific practical benchmarks, not population averages.

How Endura set these standards: The approved Hefesto model defines Novice, Intermediate, Advanced, and Elite strict-repetition benchmarks for men and women in five age groups. Each exact threshold and tier boundary is checked against the calculator before publication.

The tables organize Hefesto standards by sex and age. Compare your strict reps in one continuous set with the Novice, Intermediate, Advanced, and Elite columns. Novice is the lowest classifiable level because valid scores begin at 1 rep and every Novice threshold is 1 rep; zero reps remains invalid.

Men — Hefesto Standards

Women — Hefesto Standards

For example, men age 20-29 reach Intermediate at 2 reps, Advanced at 4 reps, and Elite at 6 reps. Women age 40-49 reach those same levels at 2 reps, 3 reps, and 4 reps. These examples come directly from the table values above.

Use the calculator to apply your exact inputs, place your result in the correct level, and see the next target without doing the table lookup yourself.

How the Hefesto Calculator Works

The calculator uses your sex, age group, bodyweight, and total strict reps from one continuous set. Enter the strict reps completed in one continuous set; do not combine separate sets. It compares that score with the exercise-specific Novice, Intermediate, Advanced, and Elite thresholds. Because higher is stronger for this test, more valid reps can move the result to a higher level.

The result shows your standards level, entered score, the sex and age group used, and your next target. An exact threshold counts as the higher level. Using the men’s age 20-29 reference row, 2 strict reps is Intermediate and Advanced begins at 4 strict reps, making the next target 2 additional strict reps. The calculator handles the tier lookup and target math automatically.

The calculator cannot inspect your attempt. It assumes the number entered follows the Hefesto Testing Rules. If the attempt became invalid before you stopped, enter only the valid reps completed before the first invalid rep.

Hefesto Testing Rules

Use one continuous set and record the total number of strict reps. The calculator compares the number you enter with the Hefesto standards, but it cannot verify how the attempt was performed. Use the exercise-specific requirements below before entering a score.

Hefesto Testing Checklist

What Counts and What Does Not Count

Enter only the exact Hefesto test described in the checklist. The examples below separate that test from common substitutions that use different loading, assistance, range, position, equipment, or counting rules.

When a call is borderline, stop the score before the first invalid rep and enter only the valid total. That keeps Hefesto results useful for comparison over time. Apply the same checklist every time you retest.

Elite Hefesto Strength Levels

Elite begins when your total strict-rep score meets or exceeds the Elite threshold for the applicable sex and age group. Because the tier boundary is lower-inclusive, a score exactly equal to the threshold counts as Elite. The table shows every public Elite starting point for Hefesto.

An Elite result still has to follow the same Hefesto Testing Rules; if the attempt became invalid earlier, use only the valid reps completed before the first invalid rep. After Elite, the calculator can show a separate rep stretch target when one is available, but that target does not replace or redefine the Elite threshold.

Milestones and Next Targets

Your next Hefesto target is the first strength-level threshold above your current valid rep score. The calculator uses your selected sex, age group, bodyweight, and strict reps in one continuous set, subtracts your result from that threshold, and shows the exact additional strict reps needed.

The table shows the complete jumps between level starting points for the age 20–29 reference group; your personal gap may be smaller because it begins from your current result rather than the previous level’s minimum.

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