Hip Thrust vs Barbell Deadlift Strength Standards
Compare your barbell hip thrust 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.
For both lifts, enter total barbell weight including the bar. Use a raw barbell hip thrust through a controlled full range to full hip extension without lumbar hyperextension 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 vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell hip thrust 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 barbell hip thrust 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 / 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 vs Barbell Deadlift Standards
How to read the table: The first number is Hip Thrust; 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 | 126 / 252 lb 57.2 / 114.3 kg | 182 / 322 lb 82.6 / 146.1 kg | 252 / 371 lb 114.3 / 168.3 kg | 336 / 420 lb 152.4 / 190.5 kg |
| 130 lb 59 kg | 133 / 266 lb 60.3 / 120.7 kg | 192 / 339 lb 87.1 / 153.8 kg | 266 / 391 lb 120.7 / 177.4 kg | 354 / 443 lb 160.6 / 200.9 kg |
| 140 lb 63.5 kg | 140 / 279 lb 63.5 / 126.6 kg | 202 / 357 lb 91.6 / 161.9 kg | 279 / 411 lb 126.6 / 186.4 kg | 372 / 465 lb 168.7 / 210.9 kg |
| 150 lb 68 kg | 146 / 292 lb 66.2 / 132.4 kg | 211 / 373 lb 95.7 / 169.2 kg | 292 / 431 lb 132.4 / 195.5 kg | 390 / 487 lb 176.9 / 220.9 kg |
| 160 lb 72.6 kg | 152 / 305 lb 68.9 / 138.3 kg | 220 / 390 lb 99.8 / 176.9 kg | 305 / 449 lb 138.3 / 203.7 kg | 407 / 508 lb 184.6 / 230.4 kg |
| 170 lb 77.1 kg | 159 / 318 lb 72.1 / 144.2 kg | 229 / 406 lb 103.9 / 184.2 kg | 318 / 468 lb 144.2 / 212.3 kg | 423 / 529 lb 191.9 / 240 kg |
| 180 lb 81.6 kg | 165 / 330 lb 74.8 / 149.7 kg | 238 / 422 lb 108 / 191.4 kg | 330 / 486 lb 149.7 / 220.4 kg | 440 / 550 lb 199.6 / 249.5 kg |
| 190 lb 86.2 kg | 171 / 342 lb 77.6 / 155.1 kg | 247 / 437 lb 112 / 198.2 kg | 342 / 504 lb 155.1 / 228.6 kg | 456 / 570 lb 206.8 / 258.5 kg |
| 200 lb 90.7 kg | 177 / 354 lb 80.3 / 160.6 kg | 256 / 452 lb 116.1 / 205 kg | 354 / 522 lb 160.6 / 236.8 kg | 472 / 590 lb 214.1 / 267.6 kg |
| 210 lb 95.3 kg | 183 / 366 lb 83 / 166 kg | 264 / 467 lb 119.7 / 211.8 kg | 366 / 539 lb 166 / 244.5 kg | 487 / 609 lb 220.9 / 276.2 kg |
| 220 lb 99.8 kg | 189 / 377 lb 85.7 / 171 kg | 272 / 482 lb 123.4 / 218.6 kg | 377 / 556 lb 171 / 252.2 kg | 503 / 629 lb 228.2 / 285.3 kg |
| 230 lb 104.3 kg | 194 / 388 lb 88 / 176 kg | 281 / 496 lb 127.5 / 225 kg | 388 / 572 lb 176 / 259.5 kg | 518 / 647 lb 235 / 293.5 kg |
| 240 lb 108.9 kg | 200 / 400 lb 90.7 / 181.4 kg | 289 / 511 lb 131.1 / 231.8 kg | 400 / 589 lb 181.4 / 267.2 kg | 533 / 666 lb 241.8 / 302.1 kg |
| 250 lb 113.4 kg | 205 / 411 lb 93 / 186.4 kg | 297 / 525 lb 134.7 / 238.1 kg | 411 / 605 lb 186.4 / 274.4 kg | 548 / 684 lb 248.6 / 310.3 kg |
| 260 lb 117.9 kg | 211 / 422 lb 95.7 / 191.4 kg | 304 / 539 lb 137.9 / 244.5 kg | 422 / 621 lb 191.4 / 281.7 kg | 562 / 703 lb 254.9 / 318.9 kg |
| 270 lb 122.5 kg | 216 / 432 lb 98 / 196 kg | 312 / 552 lb 141.5 / 250.4 kg | 432 / 637 lb 196 / 288.9 kg | 576 / 720 lb 261.3 / 326.6 kg |
| 280 lb 127 kg | 221 / 443 lb 100.2 / 200.9 kg | 320 / 566 lb 145.1 / 256.7 kg | 443 / 653 lb 200.9 / 296.2 kg | 591 / 738 lb 268.1 / 334.8 kg |
| 290 lb 131.5 kg | 227 / 453 lb 103 / 205.5 kg | 327 / 579 lb 148.3 / 262.6 kg | 453 / 668 lb 205.5 / 303 kg | 604 / 756 lb 274 / 342.9 kg |
| 300 lb 136.1 kg | 232 / 464 lb 105.2 / 210.5 kg | 335 / 593 lb 152 / 269 kg | 464 / 683 lb 210.5 / 309.8 kg | 618 / 773 lb 280.3 / 350.6 kg |
Women’s Hip Thrust vs Barbell Deadlift Standards
How to read the table: The first number is Hip Thrust; 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 | 126 / 149 lb 57.2 / 67.6 kg | 183 / 201 lb 83 / 91.2 kg | 252 / 240 lb 114.3 / 108.9 kg | 332 / 275 lb 150.6 / 124.7 kg |
| 110 lb 49.9 kg | 134 / 159 lb 60.8 / 72.1 kg | 195 / 214 lb 88.5 / 97.1 kg | 268 / 256 lb 121.6 / 116.1 kg | 354 / 293 lb 160.6 / 132.9 kg |
| 120 lb 54.4 kg | 142 / 168 lb 64.4 / 76.2 kg | 207 / 227 lb 93.9 / 103 kg | 284 / 271 lb 128.8 / 122.9 kg | 375 / 310 lb 170.1 / 140.6 kg |
| 130 lb 59 kg | 150 / 177 lb 68 / 80.3 kg | 218 / 239 lb 98.9 / 108.4 kg | 300 / 286 lb 136.1 / 129.7 kg | 395 / 327 lb 179.2 / 148.3 kg |
| 140 lb 63.5 kg | 158 / 186 lb 71.7 / 84.4 kg | 229 / 251 lb 103.9 / 113.9 kg | 315 / 301 lb 142.9 / 136.5 kg | 415 / 344 lb 188.2 / 156 kg |
| 150 lb 68 kg | 165 / 195 lb 74.8 / 88.5 kg | 240 / 263 lb 108.9 / 119.3 kg | 330 / 315 lb 149.7 / 142.9 kg | 435 / 360 lb 197.3 / 163.3 kg |
| 160 lb 72.6 kg | 172 / 204 lb 78 / 92.5 kg | 251 / 275 lb 113.9 / 124.7 kg | 345 / 329 lb 156.5 / 149.2 kg | 454 / 376 lb 205.9 / 170.6 kg |
| 170 lb 77.1 kg | 179 / 212 lb 81.2 / 96.2 kg | 261 / 286 lb 118.4 / 129.7 kg | 359 / 342 lb 162.8 / 155.1 kg | 473 / 391 lb 214.5 / 177.4 kg |
| 180 lb 81.6 kg | 186 / 220 lb 84.4 / 99.8 kg | 271 / 297 lb 122.9 / 134.7 kg | 373 / 356 lb 169.2 / 161.5 kg | 491 / 407 lb 222.7 / 184.6 kg |
| 190 lb 86.2 kg | 193 / 228 lb 87.5 / 103.4 kg | 281 / 308 lb 127.5 / 139.7 kg | 386 / 369 lb 175.1 / 167.4 kg | 509 / 421 lb 230.9 / 191 kg |
| 200 lb 90.7 kg | 200 / 236 lb 90.7 / 107 kg | 291 / 319 lb 132 / 144.7 kg | 400 / 382 lb 181.4 / 173.3 kg | 527 / 436 lb 239 / 197.8 kg |
| 210 lb 95.3 kg | 206 / 244 lb 93.4 / 110.7 kg | 300 / 329 lb 136.1 / 149.2 kg | 413 / 394 lb 187.3 / 178.7 kg | 544 / 451 lb 246.8 / 204.6 kg |
| 220 lb 99.8 kg | 213 / 252 lb 96.6 / 114.3 kg | 310 / 340 lb 140.6 / 154.2 kg | 426 / 407 lb 193.2 / 184.6 kg | 562 / 465 lb 254.9 / 210.9 kg |
| 230 lb 104.3 kg | 219 / 259 lb 99.3 / 117.5 kg | 319 / 350 lb 144.7 / 158.8 kg | 439 / 419 lb 199.1 / 190.1 kg | 578 / 479 lb 262.2 / 217.3 kg |
| 240 lb 108.9 kg | 226 / 267 lb 102.5 / 121.1 kg | 328 / 360 lb 148.8 / 163.3 kg | 451 / 431 lb 204.6 / 195.5 kg | 595 / 492 lb 269.9 / 223.2 kg |
How Your Hip Thrust 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 barbell hip thrust strength level
The hip thrust standards use the sex-specific standards from the individual Barbell Hip Thrust 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 lift more total weight 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 barbell hip thrust | Adjust barbell hip thrust 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 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 barbell hip thrust 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.
38.1 → 70.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the barbell hip thrust standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the barbell hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +126 lb +57.1 kg | +140 lb +63.5 kg | +119 lb +54 kg | +84 lb +38.1 kg |
| 130 lb 59 kg | +133 lb +60.4 kg | +147 lb +66.7 kg | +125 lb +56.7 kg | +89 lb +40.3 kg |
| 140 lb 63.5 kg | +139 lb +63.1 kg | +155 lb +70.3 kg | +132 lb +59.8 kg | +93 lb +42.2 kg |
| 150 lb 68 kg | +146 lb +66.2 kg | +162 lb +73.5 kg | +139 lb +63.1 kg | +97 lb +44 kg |
| 160 lb 72.6 kg | +153 lb +69.4 kg | +170 lb +77.1 kg | +144 lb +65.4 kg | +101 lb +45.8 kg |
| 170 lb 77.1 kg | +159 lb +72.1 kg | +177 lb +80.3 kg | +150 lb +68.1 kg | +106 lb +48.1 kg |
| 180 lb 81.6 kg | +165 lb +74.9 kg | +184 lb +83.4 kg | +156 lb +70.7 kg | +110 lb +49.9 kg |
| 190 lb 86.2 kg | +171 lb +77.5 kg | +190 lb +86.2 kg | +162 lb +73.5 kg | +114 lb +51.7 kg |
| 200 lb 90.7 kg | +177 lb +80.3 kg | +196 lb +88.9 kg | +168 lb +76.2 kg | +118 lb +53.5 kg |
| 210 lb 95.3 kg | +183 lb +83 kg | +203 lb +92.1 kg | +173 lb +78.5 kg | +122 lb +55.3 kg |
| 220 lb 99.8 kg | +188 lb +85.3 kg | +210 lb +95.2 kg | +179 lb +81.2 kg | +126 lb +57.1 kg |
| 230 lb 104.3 kg | +194 lb +88 kg | +215 lb +97.5 kg | +184 lb +83.5 kg | +129 lb +58.5 kg |
| 240 lb 108.9 kg | +200 lb +90.7 kg | +222 lb +100.7 kg | +189 lb +85.8 kg | +133 lb +60.3 kg |
| 250 lb 113.4 kg | +206 lb +93.4 kg | +228 lb +103.4 kg | +194 lb +88 kg | +136 lb +61.7 kg |
| 260 lb 117.9 kg | +211 lb +95.7 kg | +235 lb +106.6 kg | +199 lb +90.3 kg | +141 lb +64 kg |
| 270 lb 122.5 kg | +216 lb +98 kg | +240 lb +108.9 kg | +205 lb +92.9 kg | +144 lb +65.3 kg |
| 280 lb 127 kg | +222 lb +100.7 kg | +246 lb +111.6 kg | +210 lb +95.3 kg | +147 lb +66.7 kg |
| 290 lb 131.5 kg | +226 lb +102.5 kg | +252 lb +114.3 kg | +215 lb +97.5 kg | +152 lb +68.9 kg |
| 300 lb 136.1 kg | +232 lb +105.3 kg | +258 lb +117 kg | +219 lb +99.3 kg | +155 lb +70.3 kg |
How Women’s Hip Thrust and Barbell Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice and Intermediate at every displayed bodyweight.
25.9 → 46.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the barbell hip thrust standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the barbell hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +23 lb +10.4 kg | +18 lb +8.2 kg | −12 lb −5.4 kg | −57 lb −25.9 kg |
| 110 lb 49.9 kg | +25 lb +11.3 kg | +19 lb +8.6 kg | −12 lb −5.5 kg | −61 lb −27.7 kg |
| 120 lb 54.4 kg | +26 lb +11.8 kg | +20 lb +9.1 kg | −13 lb −5.9 kg | −65 lb −29.5 kg |
| 130 lb 59 kg | +27 lb +12.3 kg | +21 lb +9.5 kg | −14 lb −6.4 kg | −68 lb −30.9 kg |
| 140 lb 63.5 kg | +28 lb +12.7 kg | +22 lb +10 kg | −14 lb −6.4 kg | −71 lb −32.2 kg |
| 150 lb 68 kg | +30 lb +13.7 kg | +23 lb +10.4 kg | −15 lb −6.8 kg | −75 lb −34 kg |
| 160 lb 72.6 kg | +32 lb +14.5 kg | +24 lb +10.8 kg | −16 lb −7.3 kg | −78 lb −35.3 kg |
| 170 lb 77.1 kg | +33 lb +15 kg | +25 lb +11.3 kg | −17 lb −7.7 kg | −82 lb −37.1 kg |
| 180 lb 81.6 kg | +34 lb +15.4 kg | +26 lb +11.8 kg | −17 lb −7.7 kg | −84 lb −38.1 kg |
| 190 lb 86.2 kg | +35 lb +15.9 kg | +27 lb +12.2 kg | −17 lb −7.7 kg | −88 lb −39.9 kg |
| 200 lb 90.7 kg | +36 lb +16.3 kg | +28 lb +12.7 kg | −18 lb −8.1 kg | −91 lb −41.2 kg |
| 210 lb 95.3 kg | +38 lb +17.3 kg | +29 lb +13.1 kg | −19 lb −8.6 kg | −93 lb −42.2 kg |
| 220 lb 99.8 kg | +39 lb +17.7 kg | +30 lb +13.6 kg | −19 lb −8.6 kg | −97 lb −44 kg |
| 230 lb 104.3 kg | +40 lb +18.2 kg | +31 lb +14.1 kg | −20 lb −9 kg | −99 lb −44.9 kg |
| 240 lb 108.9 kg | +41 lb +18.6 kg | +32 lb +14.5 kg | −20 lb −9.1 kg | −103 lb −46.7 kg |
Hip Thrust and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a raw barbell hip thrust and a conventional barbell deadlift. Use a full-range bench-supported barbell hip thrust and a conventional barbell deadlift from a motionless floor start. Do not substitute glute bridges, Smith or machine thrusts, Romanian or trap-bar deadlifts, rack or block pulls, partial reps, bounced reps, hitching, or touch-and-go assistance.
Use a full-range bench-supported barbell hip thrust
Keep the upper back supported and both feet flat, lower the hips under control, and finish with full hip extension and the torso parallel to the floor. Enter total barbell weight. Do not use partial reps, a Smith machine, a hip-thrust machine, bands alone, a floor glute bridge, a dumbbell variation, or lumbar hyperextension in place of hip lockout.
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 set and one recent Barbell Deadlift set
For each lift, enter total barbell weight and a whole number from 1 to 12 strict repetitions. Pounds and kilograms can be mixed. Preserve each lift’s exact setup, range, and lockout standard.
Related Tools
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Glute Bridge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.