Hip Thrust Machine vs Barbell Deadlift Strength Standards
Compare your hip thrust machine and barbell deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict bilateral hip thrust machine set using a fixed machine, setup, start range, full hip-extension finish, and controlled return and a conventional deadlift from the floor to full lockout. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Hip Thrust Machine vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hip thrust machine and barbell deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your hip thrust machine and barbell deadlift.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Hip Thrust Machine / Barbell Deadlift, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Hip Thrust Machine vs Barbell Deadlift Standards
How to read the table: The first number is Hip Thrust Machine; the second is Barbell Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 123 / 252 lb 55.8 / 114.3 kg | 171 / 322 lb 77.6 / 146.1 kg | 227 / 371 lb 103 / 168.3 kg | 286 / 420 lb 129.7 / 190.5 kg |
| 130 lb 59 kg | 130 / 266 lb 59 / 120.7 kg | 180 / 339 lb 81.6 / 153.8 kg | 239 / 391 lb 108.4 / 177.4 kg | 302 / 443 lb 137 / 200.9 kg |
| 140 lb 63.5 kg | 136 / 279 lb 61.7 / 126.6 kg | 189 / 357 lb 85.7 / 161.9 kg | 251 / 411 lb 113.9 / 186.4 kg | 317 / 465 lb 143.8 / 210.9 kg |
| 150 lb 68 kg | 143 / 292 lb 64.9 / 132.4 kg | 198 / 373 lb 89.8 / 169.2 kg | 263 / 431 lb 119.3 / 195.5 kg | 332 / 487 lb 150.6 / 220.9 kg |
| 160 lb 72.6 kg | 149 / 305 lb 67.6 / 138.3 kg | 207 / 390 lb 93.9 / 176.9 kg | 275 / 449 lb 124.7 / 203.7 kg | 347 / 508 lb 157.4 / 230.4 kg |
| 170 lb 77.1 kg | 155 / 318 lb 70.3 / 144.2 kg | 215 / 406 lb 97.5 / 184.2 kg | 286 / 468 lb 129.7 / 212.3 kg | 361 / 529 lb 163.7 / 240 kg |
| 180 lb 81.6 kg | 161 / 330 lb 73 / 149.7 kg | 224 / 422 lb 101.6 / 191.4 kg | 297 / 486 lb 134.7 / 220.4 kg | 375 / 550 lb 170.1 / 249.5 kg |
| 190 lb 86.2 kg | 167 / 342 lb 75.7 / 155.1 kg | 232 / 437 lb 105.2 / 198.2 kg | 308 / 504 lb 139.7 / 228.6 kg | 389 / 570 lb 176.4 / 258.5 kg |
| 200 lb 90.7 kg | 173 / 354 lb 78.5 / 160.6 kg | 240 / 452 lb 108.9 / 205 kg | 319 / 522 lb 144.7 / 236.8 kg | 403 / 590 lb 182.8 / 267.6 kg |
| 210 lb 95.3 kg | 179 / 366 lb 81.2 / 166 kg | 248 / 467 lb 112.5 / 211.8 kg | 329 / 539 lb 149.2 / 244.5 kg | 416 / 609 lb 188.7 / 276.2 kg |
| 220 lb 99.8 kg | 184 / 377 lb 83.5 / 171 kg | 256 / 482 lb 116.1 / 218.6 kg | 340 / 556 lb 154.2 / 252.2 kg | 429 / 629 lb 194.6 / 285.3 kg |
| 230 lb 104.3 kg | 190 / 388 lb 86.2 / 176 kg | 264 / 496 lb 119.7 / 225 kg | 350 / 572 lb 158.8 / 259.5 kg | 442 / 647 lb 200.5 / 293.5 kg |
| 240 lb 108.9 kg | 195 / 400 lb 88.5 / 181.4 kg | 271 / 511 lb 122.9 / 231.8 kg | 360 / 589 lb 163.3 / 267.2 kg | 455 / 666 lb 206.4 / 302.1 kg |
| 250 lb 113.4 kg | 201 / 411 lb 91.2 / 186.4 kg | 279 / 525 lb 126.6 / 238.1 kg | 370 / 605 lb 167.8 / 274.4 kg | 467 / 684 lb 211.8 / 310.3 kg |
| 260 lb 117.9 kg | 206 / 422 lb 93.4 / 191.4 kg | 286 / 539 lb 129.7 / 244.5 kg | 380 / 621 lb 172.4 / 281.7 kg | 479 / 703 lb 217.3 / 318.9 kg |
| 270 lb 122.5 kg | 211 / 432 lb 95.7 / 196 kg | 293 / 552 lb 132.9 / 250.4 kg | 389 / 637 lb 176.4 / 288.9 kg | 492 / 720 lb 223.2 / 326.6 kg |
| 280 lb 127 kg | 216 / 443 lb 98 / 200.9 kg | 300 / 566 lb 136.1 / 256.7 kg | 399 / 653 lb 181 / 296.2 kg | 504 / 738 lb 228.6 / 334.8 kg |
| 290 lb 131.5 kg | 221 / 453 lb 100.2 / 205.5 kg | 308 / 579 lb 139.7 / 262.6 kg | 408 / 668 lb 185.1 / 303 kg | 516 / 756 lb 234.1 / 342.9 kg |
| 300 lb 136.1 kg | 226 / 464 lb 102.5 / 210.5 kg | 315 / 593 lb 142.9 / 269 kg | 418 / 683 lb 189.6 / 309.8 kg | 527 / 773 lb 239 / 350.6 kg |
Women’s Hip Thrust Machine vs Barbell Deadlift Standards
How to read the table: The first number is Hip Thrust Machine; the second is Barbell Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 80 / 149 lb 36.3 / 67.6 kg | 114 / 201 lb 51.7 / 91.2 kg | 156 / 240 lb 70.8 / 108.9 kg | 201 / 275 lb 91.2 / 124.7 kg |
| 110 lb 49.9 kg | 85 / 159 lb 38.6 / 72.1 kg | 122 / 214 lb 55.3 / 97.1 kg | 166 / 256 lb 75.3 / 116.1 kg | 215 / 293 lb 97.5 / 132.9 kg |
| 120 lb 54.4 kg | 90 / 168 lb 40.8 / 76.2 kg | 129 / 227 lb 58.5 / 103 kg | 176 / 271 lb 79.8 / 122.9 kg | 228 / 310 lb 103.4 / 140.6 kg |
| 130 lb 59 kg | 95 / 177 lb 43.1 / 80.3 kg | 136 / 239 lb 61.7 / 108.4 kg | 185 / 286 lb 83.9 / 129.7 kg | 240 / 327 lb 108.9 / 148.3 kg |
| 140 lb 63.5 kg | 100 / 186 lb 45.4 / 84.4 kg | 143 / 251 lb 64.9 / 113.9 kg | 195 / 301 lb 88.5 / 136.5 kg | 252 / 344 lb 114.3 / 156 kg |
| 150 lb 68 kg | 105 / 195 lb 47.6 / 88.5 kg | 150 / 263 lb 68 / 119.3 kg | 204 / 315 lb 92.5 / 142.9 kg | 264 / 360 lb 119.7 / 163.3 kg |
| 160 lb 72.6 kg | 110 / 204 lb 49.9 / 92.5 kg | 157 / 275 lb 71.2 / 124.7 kg | 213 / 329 lb 96.6 / 149.2 kg | 276 / 376 lb 125.2 / 170.6 kg |
| 170 lb 77.1 kg | 114 / 212 lb 51.7 / 96.2 kg | 163 / 286 lb 73.9 / 129.7 kg | 222 / 342 lb 100.7 / 155.1 kg | 287 / 391 lb 130.2 / 177.4 kg |
| 180 lb 81.6 kg | 119 / 220 lb 54 / 99.8 kg | 169 / 297 lb 76.7 / 134.7 kg | 230 / 356 lb 104.3 / 161.5 kg | 298 / 407 lb 135.2 / 184.6 kg |
| 190 lb 86.2 kg | 123 / 228 lb 55.8 / 103.4 kg | 176 / 308 lb 79.8 / 139.7 kg | 239 / 369 lb 108.4 / 167.4 kg | 309 / 421 lb 140.2 / 191 kg |
| 200 lb 90.7 kg | 127 / 236 lb 57.6 / 107 kg | 182 / 319 lb 82.6 / 144.7 kg | 247 / 382 lb 112 / 173.3 kg | 320 / 436 lb 145.1 / 197.8 kg |
| 210 lb 95.3 kg | 131 / 244 lb 59.4 / 110.7 kg | 188 / 329 lb 85.3 / 149.2 kg | 255 / 394 lb 115.7 / 178.7 kg | 330 / 451 lb 149.7 / 204.6 kg |
| 220 lb 99.8 kg | 136 / 252 lb 61.7 / 114.3 kg | 194 / 340 lb 88 / 154.2 kg | 263 / 407 lb 119.3 / 184.6 kg | 341 / 465 lb 154.7 / 210.9 kg |
| 230 lb 104.3 kg | 140 / 259 lb 63.5 / 117.5 kg | 199 / 350 lb 90.3 / 158.8 kg | 271 / 419 lb 122.9 / 190.1 kg | 351 / 479 lb 159.2 / 217.3 kg |
| 240 lb 108.9 kg | 144 / 267 lb 65.3 / 121.1 kg | 205 / 360 lb 93 / 163.3 kg | 279 / 431 lb 126.6 / 195.5 kg | 361 / 492 lb 163.7 / 223.2 kg |
How Your Hip Thrust Machine vs Barbell Deadlift Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the hip thrust machine strength level
The standards use the sex-specific strength levels from the individual Hip Thrust Machine tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to thrust more without requiring strength to increase pound for pound.
3. Find the barbell deadlift strength level
The deadlift data uses lifters ages 18–39. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the hip thrust machine | Adjust hip thrust machine targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell deadlift | Adjust barbell deadlift targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Hip Thrust Machine and Barbell Deadlift Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the barbell deadlift standard is higher; below zero means the hip thrust machine standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
60.8 → 111.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the hip thrust machine standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the hip thrust machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +129 lb +58.5 kg | +151 lb +68.5 kg | +144 lb +65.3 kg | +134 lb +60.8 kg |
| 130 lb 59 kg | +136 lb +61.7 kg | +159 lb +72.2 kg | +152 lb +69 kg | +141 lb +63.9 kg |
| 140 lb 63.5 kg | +143 lb +64.9 kg | +168 lb +76.2 kg | +160 lb +72.5 kg | +148 lb +67.1 kg |
| 150 lb 68 kg | +149 lb +67.5 kg | +175 lb +79.4 kg | +168 lb +76.2 kg | +155 lb +70.3 kg |
| 160 lb 72.6 kg | +156 lb +70.7 kg | +183 lb +83 kg | +174 lb +79 kg | +161 lb +73 kg |
| 170 lb 77.1 kg | +163 lb +73.9 kg | +191 lb +86.7 kg | +182 lb +82.6 kg | +168 lb +76.3 kg |
| 180 lb 81.6 kg | +169 lb +76.7 kg | +198 lb +89.8 kg | +189 lb +85.7 kg | +175 lb +79.4 kg |
| 190 lb 86.2 kg | +175 lb +79.4 kg | +205 lb +93 kg | +196 lb +88.9 kg | +181 lb +82.1 kg |
| 200 lb 90.7 kg | +181 lb +82.1 kg | +212 lb +96.1 kg | +203 lb +92.1 kg | +187 lb +84.8 kg |
| 210 lb 95.3 kg | +187 lb +84.8 kg | +219 lb +99.3 kg | +210 lb +95.3 kg | +193 lb +87.5 kg |
| 220 lb 99.8 kg | +193 lb +87.5 kg | +226 lb +102.5 kg | +216 lb +98 kg | +200 lb +90.7 kg |
| 230 lb 104.3 kg | +198 lb +89.8 kg | +232 lb +105.3 kg | +222 lb +100.7 kg | +205 lb +93 kg |
| 240 lb 108.9 kg | +205 lb +92.9 kg | +240 lb +108.9 kg | +229 lb +103.9 kg | +211 lb +95.7 kg |
| 250 lb 113.4 kg | +210 lb +95.2 kg | +246 lb +111.5 kg | +235 lb +106.6 kg | +217 lb +98.5 kg |
| 260 lb 117.9 kg | +216 lb +98 kg | +253 lb +114.8 kg | +241 lb +109.3 kg | +224 lb +101.6 kg |
| 270 lb 122.5 kg | +221 lb +100.3 kg | +259 lb +117.5 kg | +248 lb +112.5 kg | +228 lb +103.4 kg |
| 280 lb 127 kg | +227 lb +102.9 kg | +266 lb +120.6 kg | +254 lb +115.2 kg | +234 lb +106.2 kg |
| 290 lb 131.5 kg | +232 lb +105.3 kg | +271 lb +122.9 kg | +260 lb +117.9 kg | +240 lb +108.8 kg |
| 300 lb 136.1 kg | +238 lb +108 kg | +278 lb +126.1 kg | +265 lb +120.2 kg | +246 lb +111.6 kg |
How Women’s Hip Thrust Machine and Barbell Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
33.5 → 59.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the hip thrust machine standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the hip thrust machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +69 lb +31.3 kg | +87 lb +39.5 kg | +84 lb +38.1 kg | +74 lb +33.5 kg |
| 110 lb 49.9 kg | +74 lb +33.5 kg | +92 lb +41.8 kg | +90 lb +40.8 kg | +78 lb +35.4 kg |
| 120 lb 54.4 kg | +78 lb +35.4 kg | +98 lb +44.5 kg | +95 lb +43.1 kg | +82 lb +37.2 kg |
| 130 lb 59 kg | +82 lb +37.2 kg | +103 lb +46.7 kg | +101 lb +45.8 kg | +87 lb +39.4 kg |
| 140 lb 63.5 kg | +86 lb +39 kg | +108 lb +49 kg | +106 lb +48 kg | +92 lb +41.7 kg |
| 150 lb 68 kg | +90 lb +40.9 kg | +113 lb +51.3 kg | +111 lb +50.4 kg | +96 lb +43.6 kg |
| 160 lb 72.6 kg | +94 lb +42.6 kg | +118 lb +53.5 kg | +116 lb +52.6 kg | +100 lb +45.4 kg |
| 170 lb 77.1 kg | +98 lb +44.5 kg | +123 lb +55.8 kg | +120 lb +54.4 kg | +104 lb +47.2 kg |
| 180 lb 81.6 kg | +101 lb +45.8 kg | +128 lb +58 kg | +126 lb +57.2 kg | +109 lb +49.4 kg |
| 190 lb 86.2 kg | +105 lb +47.6 kg | +132 lb +59.9 kg | +130 lb +59 kg | +112 lb +50.8 kg |
| 200 lb 90.7 kg | +109 lb +49.4 kg | +137 lb +62.1 kg | +135 lb +61.3 kg | +116 lb +52.7 kg |
| 210 lb 95.3 kg | +113 lb +51.3 kg | +141 lb +63.9 kg | +139 lb +63 kg | +121 lb +54.9 kg |
| 220 lb 99.8 kg | +116 lb +52.6 kg | +146 lb +66.2 kg | +144 lb +65.3 kg | +124 lb +56.2 kg |
| 230 lb 104.3 kg | +119 lb +54 kg | +151 lb +68.5 kg | +148 lb +67.2 kg | +128 lb +58.1 kg |
| 240 lb 108.9 kg | +123 lb +55.8 kg | +155 lb +70.3 kg | +152 lb +68.9 kg | +131 lb +59.5 kg |
Hip Thrust Machine and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict hip thrust machine repetition and a conventional barbell deadlift. Use strict canonical Hip Thrust Machine and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter the machine’s total resistance
Enter the total selected or loaded machine resistance, not per-side plates, barbell load, bodyweight plus load, or a converted equivalent. Keep the same machine, back support or bench, hip pad or belt, foot position, start range, full hip-extension finish, and controlled return. Do not count partial, bounced, rebounded, assisted, or momentum-driven reps.
Use a conventional barbell deadlift from the floor
Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.
Enter one recent Hip Thrust Machine result and one recent Barbell Deadlift result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Hip Thrust Machine — View the individual Hip Thrust Machine standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Barbell Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Single Leg Glute Bridge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Back Extension Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.