Isometric Mid-Thigh Pull Strength Standards Calculator
Under strict Isometric Mid-Thigh Pull strength standards, Novice starts around 0.5x bodyweight for men and 0.35x for women, while Elite starts around 1.6x for men and 1.2x for women using the normalized 60-second weighted-hold score.
Enter your sex, bodyweight, age, added load, and hold time to see whether your Isometric Mid-Thigh Pull is Novice, Intermediate, Advanced, or Elite for your bodyweight and age.
The calculator converts added load and hold time into an equivalent added-load-to-bodyweight ratio at 60 seconds, then compares that score with the Isometric Mid-Thigh Pull standards for your sex, bodyweight, and age. This keeps the result focused on weighted isometric strength instead of reps, estimated 1RM, or unloaded hold time.
Understanding Your Isometric Mid-Thigh Pull Score
Your score shows how strong your Isometric Mid-Thigh Pull was for your bodyweight. It considers both the weight you added and how long you held the position.
A higher score means you held more weight, held the position longer, or did both. For example, adding weight can improve your score even if the hold is shorter, while holding the same weight longer can also improve it.
Your result is classified as Beginner, Novice, Intermediate, Advanced, or Elite. Use that level to understand your current performance, then use the calculator’s next target to plan what to improve.
Only compare attempts performed with the same setup, body position, load placement, side-handling rule, and stop rules. Otherwise, a higher score may reflect an easier setup rather than improved strength.
Isometric Mid-Thigh Pull Strength Standards
The tables below show the added weight needed to reach each Isometric Mid-Thigh Pull strength level when the hold lasts 60 seconds.
Find the row closest to your bodyweight, then compare your added weight with the Novice, Intermediate, Advanced, Elite, and Stretch targets. If your hold lasted more or less than 60 seconds, use the calculator because hold time changes the result.
These are Endura’s standards for comparing consistent Isometric Mid-Thigh Pull attempts. They are not population averages.
How Endura set these standards: We anchored the test at a strict 60-second Isometric Mid-Thigh Pull, calibrated added-weight-to-bodyweight targets to balance load and hold time, and checked the tiers against the reviewed movement anchors for this exercise. These are Endura benchmarks, not population percentiles.
| Bodyweight | Novice 0.5x | Intermediate 0.9x | Advanced 1.25x | Elite 1.6x | Stretch target 1.9x |
|---|---|---|---|---|---|
| 120 lb | 60 lb | 108 lb | 150 lb | 192 lb+ | 228 lb |
| 130 lb | 65 lb | 117 lb | 162.5 lb | 208 lb+ | 247 lb |
| 140 lb | 70 lb | 126 lb | 175 lb | 224 lb+ | 266 lb |
| 150 lb | 75 lb | 135 lb | 187.5 lb | 240 lb+ | 285 lb |
| 160 lb | 80 lb | 144 lb | 200 lb | 256 lb+ | 304 lb |
| 170 lb | 85 lb | 153 lb | 212.5 lb | 272 lb+ | 323 lb |
| 180 lb | 90 lb | 162 lb | 225 lb | 288 lb+ | 342 lb |
| 190 lb | 95 lb | 171 lb | 237.5 lb | 304 lb+ | 361 lb |
| 200 lb | 100 lb | 180 lb | 250 lb | 320 lb+ | 380 lb |
| 210 lb | 105 lb | 189 lb | 262.5 lb | 336 lb+ | 399 lb |
| 220 lb | 110 lb | 198 lb | 275 lb | 352 lb+ | 418 lb |
| 230 lb | 115 lb | 207 lb | 287.5 lb | 368 lb+ | 437 lb |
| 240 lb | 120 lb | 216 lb | 300 lb | 384 lb+ | 456 lb |
| 250 lb | 125 lb | 225 lb | 312.5 lb | 400 lb+ | 475 lb |
| 260 lb | 130 lb | 234 lb | 325 lb | 416 lb+ | 494 lb |
| Bodyweight | Novice 0.35x | Intermediate 0.65x | Advanced 0.95x | Elite 1.2x | Stretch target 1.45x |
|---|---|---|---|---|---|
| 100 lb | 35 lb | 65 lb | 95 lb | 120 lb+ | 145 lb |
| 110 lb | 38.5 lb | 71.5 lb | 104.5 lb | 132 lb+ | 159.5 lb |
| 120 lb | 42 lb | 78 lb | 114 lb | 144 lb+ | 174 lb |
| 130 lb | 45.5 lb | 84.5 lb | 123.5 lb | 156 lb+ | 188.5 lb |
| 140 lb | 49 lb | 91 lb | 133 lb | 168 lb+ | 203 lb |
| 150 lb | 52.5 lb | 97.5 lb | 142.5 lb | 180 lb+ | 217.5 lb |
| 160 lb | 56 lb | 104 lb | 152 lb | 192 lb+ | 232 lb |
| 170 lb | 59.5 lb | 110.5 lb | 161.5 lb | 204 lb+ | 246.5 lb |
| 180 lb | 63 lb | 117 lb | 171 lb | 216 lb+ | 261 lb |
| 190 lb | 66.5 lb | 123.5 lb | 180.5 lb | 228 lb+ | 275.5 lb |
| 200 lb | 70 lb | 130 lb | 190 lb | 240 lb+ | 290 lb |
| 210 lb | 73.5 lb | 136.5 lb | 199.5 lb | 252 lb+ | 304.5 lb |
| 220 lb | 77 lb | 143 lb | 209 lb | 264 lb+ | 319 lb |
How the Isometric Mid-Thigh Pull Calculator Works
The calculator first compares the weight you added with your bodyweight. It then adjusts the result based on how long you held the Isometric Mid-Thigh Pull. Pounds and kilograms are converted automatically, so you can use either unit.
For example, a 180 lb person holding 180 lb for 60 seconds scores 1x bodyweight. Holding the same weight longer raises the score, while holding it for less time lowers the score. Extra time can improve the score for up to 120 seconds; holding longer than that does not add more credit.
Your age and sex determine which strength standards your score is compared with. They do not change the score produced by the attempt itself.
The calculator also shows how much added weight you would need to reach the next strength level at the same hold time you entered. This gives you a practical target without requiring every test to last exactly 60 seconds.
Isometric Mid-Thigh Pull Load and Hold-Time Comparisons
Added weight and hold time both affect your Isometric Mid-Thigh Pull score. These examples show how different attempts compare for a 180-pound person.
| Added weight | Hold time | Added-load ratio | Normalized score |
|---|---|---|---|
| 180 lb | 60 sec | 1x | 1x |
| 250 lb | 30 sec | 1.389x | 0.826x |
| 90 lb | 120 sec | 0.5x | 1x |
A heavier attempt does not necessarily produce a higher score if it is held for much less time. Use the calculator to compare attempts using your own bodyweight and exact hold time.
Isometric Mid-Thigh Pull Milestones and Next Targets
Isometric Mid-Thigh Pull progress can come from adding weight, holding the position longer, or improving both. These changes do not affect your score equally. A shorter hold requires more added weight to reach the same strength level, while a longer hold requires less weight because the calculator gives credit for the additional time.
For example, a 180 lb man reaches the Intermediate benchmark with 162 lb for 60 seconds. He would need about 272.5 lb for a 30-second hold, or 108 lb for a 90-second hold, to reach the same level. Use the table for reference, then enter your own bodyweight, sex, age, and hold time into the calculator for your exact next target.
| Example user | Hold time | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 180 lb man | 30 sec | 151.5 lb | 272.5 lb | 378.5 lb | 484.5 lb |
| 180 lb man | 60 sec | 90 lb | 162 lb | 225 lb | 288 lb |
| 180 lb man | 90 sec | 60 lb | 108 lb | 150 lb | 192 lb |
| 140 lb woman | 30 sec | 82.5 lb | 153 lb | 223.5 lb | 282.5 lb |
| 140 lb woman | 60 sec | 49 lb | 91 lb | 133 lb | 168 lb |
| 140 lb woman | 90 sec | 32.5 lb | 60.5 lb | 88.5 lb | 112 lb |
Isometric Mid-Thigh Pull Testing Rules
User stands tall with the loaded bar at mid-thigh, hips and knees extended, shoulders set, grip established, and timing starts once the bar is motionless without rack support. During the attempt, bar height remains at mid-thigh, hips and knees stay extended, torso stays braced, shoulders do not shrug into a different hold, and the bar does not rest on blocks, pins, straps, thighs, or the rack.
Timing stops when the bar drops, rack or thigh support is used, posture changes materially, grip fails, the user begins a rep, or the user ends the hold. Entered load is the total external barbell load held at mid-thigh, including bar and plates; it does not include bodyweight and is not a force-plate reading. Bilateral barbell hold; no side selector or summed-side behavior applies.
| Attempt rule | Counts? |
|---|---|
| Bar height remains at mid-thigh, hips and knees stay extended, torso stays braced, shoulders do not shrug into a different hold, and the bar does not rest on blocks, pins, straps, thighs, or the rack. | Yes |
| Bilateral barbell hold; no side selector or summed-side behavior applies. | Yes |
| Pulling against an immovable bar, reporting peak force, using force-plate output, hitching, thigh ramping, rack-supported holds, straps-only support, shrug holds, and rep-based pulls do not count. | No |
| The recorded time continues after a stop condition occurs: the bar drops, rack or thigh support is used, posture changes materially, grip fails, the user begins a rep, or the user ends the hold | No |
Related Strength Standards Tools
Isometric Mid-Thigh Pull combines external load with hold time, so the closest comparison is Barbell Rack Pull. Using both calculators can show how a change in position, implement, or scoring method changes the result.
Romanian Deadlift (Raw) and Trap Bar Deadlift provide the primary nearby comparisons, while Barbell Shrugs and Dead Hang broaden the comparison to other strength qualities. Because these tools measure different performances, use them to explore other parts of your strength profile—not as interchangeable Isometric Mid-Thigh Pull scores.
| Related tool | Why it is related | What that tool measures |
|---|---|---|
| Barbell Rack Pull | Closest dynamic-strength comparison | Estimated maximum strength using a different scoring method |
| Romanian Deadlift (Raw) | Primary dynamic-strength comparison | Estimated maximum strength using a different scoring method |
| Trap Bar Deadlift | Primary dynamic-strength comparison | Estimated maximum strength using a different scoring method |
| Barbell Shrugs | Broader loaded-performance comparison | Estimated maximum strength using a different scoring method |
| Dead Hang Strength Standards | Broader loaded-performance comparison | Bodyweight hold time |