Plate Loaded Hip Thrust vs Smith Machine Hip Thrust Strength Standards
Compare your plate loaded hip thrust and smith machine hip thrust against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: displayed machine or stack weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, the machine must move through a clear. For the second exercise, follow the individual Smith Machine Hip Thrust calculator’s exercise-specific setup, load convention, range of motion, and finish rules. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Plate Loaded Hip Thrust vs Smith Machine Hip Thrust Strength Standards by Bodyweight
The paired standards below show what the plate loaded hip thrust and smith machine hip thrust each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Plate Loaded Hip Thrust / Smith Machine Hip Thrust in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Plate Loaded Hip Thrust vs Smith Machine Hip Thrust Standards
How to read the table: The first number is Plate Loaded Hip Thrust; the second is Smith Machine Hip Thrust. 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 | 134 / 120 lb 60.8 / 54.4 kg | 188 / 165 lb 85.3 / 74.8 kg | 249 / 218 lb 112.9 / 98.9 kg | 314 / 274 lb 142.4 / 124.3 kg |
| 130 lb 59 kg | 141 / 127 lb 64 / 57.6 kg | 198 / 174 lb 89.8 / 78.9 kg | 262 / 230 lb 118.8 / 104.3 kg | 331 / 289 lb 150.1 / 131.1 kg |
| 140 lb 63.5 kg | 148 / 133 lb 67.1 / 60.3 kg | 208 / 183 lb 94.3 / 83 kg | 276 / 241 lb 125.2 / 109.3 kg | 348 / 303 lb 157.9 / 137.4 kg |
| 150 lb 68 kg | 155 / 139 lb 70.3 / 63 kg | 218 / 191 lb 98.9 / 86.6 kg | 289 / 253 lb 131.1 / 114.8 kg | 364 / 318 lb 165.1 / 144.2 kg |
| 160 lb 72.6 kg | 162 / 145 lb 73.5 / 65.8 kg | 227 / 200 lb 103 / 90.7 kg | 301 / 264 lb 136.5 / 119.7 kg | 380 / 332 lb 172.4 / 150.6 kg |
| 170 lb 77.1 kg | 169 / 151 lb 76.7 / 68.5 kg | 237 / 208 lb 107.5 / 94.3 kg | 314 / 275 lb 142.4 / 124.7 kg | 396 / 345 lb 179.6 / 156.5 kg |
| 180 lb 81.6 kg | 176 / 157 lb 79.8 / 71.2 kg | 246 / 216 lb 111.6 / 98 kg | 326 / 286 lb 147.9 / 129.7 kg | 411 / 359 lb 186.4 / 162.8 kg |
| 190 lb 86.2 kg | 182 / 163 lb 82.6 / 73.9 kg | 255 / 224 lb 115.7 / 101.6 kg | 338 / 296 lb 153.3 / 134.3 kg | 426 / 372 lb 193.2 / 168.7 kg |
| 200 lb 90.7 kg | 188 / 169 lb 85.3 / 76.7 kg | 264 / 232 lb 119.7 / 105.2 kg | 350 / 306 lb 158.8 / 138.8 kg | 441 / 385 lb 200 / 174.6 kg |
| 210 lb 95.3 kg | 195 / 174 lb 88.5 / 78.9 kg | 273 / 239 lb 123.8 / 108.4 kg | 361 / 316 lb 163.7 / 143.3 kg | 455 / 398 lb 206.4 / 180.5 kg |
| 220 lb 99.8 kg | 201 / 180 lb 91.2 / 81.6 kg | 281 / 247 lb 127.5 / 112 kg | 373 / 326 lb 169.2 / 147.9 kg | 470 / 410 lb 213.2 / 186 kg |
| 230 lb 104.3 kg | 207 / 185 lb 93.9 / 83.9 kg | 290 / 254 lb 131.5 / 115.2 kg | 384 / 336 lb 174.2 / 152.4 kg | 484 / 423 lb 219.5 / 191.9 kg |
| 240 lb 108.9 kg | 213 / 190 lb 96.6 / 86.2 kg | 298 / 262 lb 135.2 / 118.8 kg | 395 / 346 lb 179.2 / 156.9 kg | 498 / 435 lb 225.9 / 197.3 kg |
| 250 lb 113.4 kg | 219 / 196 lb 99.3 / 88.9 kg | 306 / 269 lb 138.8 / 122 kg | 406 / 355 lb 184.2 / 161 kg | 512 / 447 lb 232.2 / 202.8 kg |
| 260 lb 117.9 kg | 224 / 201 lb 101.6 / 91.2 kg | 314 / 276 lb 142.4 / 125.2 kg | 417 / 365 lb 189.1 / 165.6 kg | 525 / 459 lb 238.1 / 208.2 kg |
| 270 lb 122.5 kg | 230 / 206 lb 104.3 / 93.4 kg | 322 / 283 lb 146.1 / 128.4 kg | 427 / 374 lb 193.7 / 169.6 kg | 538 / 470 lb 244 / 213.2 kg |
| 280 lb 127 kg | 236 / 211 lb 107 / 95.7 kg | 330 / 290 lb 149.7 / 131.5 kg | 438 / 383 lb 198.7 / 173.7 kg | 552 / 482 lb 250.4 / 218.6 kg |
| 290 lb 131.5 kg | 241 / 216 lb 109.3 / 98 kg | 338 / 297 lb 153.3 / 134.7 kg | 448 / 392 lb 203.2 / 177.8 kg | 565 / 493 lb 256.3 / 223.6 kg |
| 300 lb 136.1 kg | 247 / 221 lb 112 / 100.2 kg | 346 / 304 lb 156.9 / 137.9 kg | 458 / 401 lb 207.7 / 181.9 kg | 578 / 504 lb 262.2 / 228.6 kg |
Women’s Plate Loaded Hip Thrust vs Smith Machine Hip Thrust Standards
How to read the table: The first number is Plate Loaded Hip Thrust; the second is Smith Machine Hip Thrust. 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 | 87 / 73 lb 39.5 / 33.1 kg | 124 / 105 lb 56.2 / 47.6 kg | 169 / 142 lb 76.7 / 64.4 kg | 217 / 183 lb 98.4 / 83 kg |
| 110 lb 49.9 kg | 93 / 78 lb 42.2 / 35.4 kg | 132 / 112 lb 59.9 / 50.8 kg | 181 / 151 lb 82.1 / 68.5 kg | 232 / 195 lb 105.2 / 88.5 kg |
| 120 lb 54.4 kg | 98 / 83 lb 44.5 / 37.6 kg | 140 / 119 lb 63.5 / 54 kg | 191 / 160 lb 86.6 / 72.6 kg | 246 / 207 lb 111.6 / 93.9 kg |
| 130 lb 59 kg | 104 / 87 lb 47.2 / 39.5 kg | 147 / 125 lb 66.7 / 56.7 kg | 202 / 169 lb 91.6 / 76.7 kg | 259 / 218 lb 117.5 / 98.9 kg |
| 140 lb 63.5 kg | 109 / 92 lb 49.4 / 41.7 kg | 155 / 132 lb 70.3 / 59.9 kg | 212 / 178 lb 96.2 / 80.7 kg | 272 / 229 lb 123.4 / 103.9 kg |
| 150 lb 68 kg | 114 / 96 lb 51.7 / 43.5 kg | 162 / 138 lb 73.5 / 62.6 kg | 222 / 186 lb 100.7 / 84.4 kg | 285 / 240 lb 129.3 / 108.9 kg |
| 160 lb 72.6 kg | 119 / 100 lb 54 / 45.4 kg | 169 / 144 lb 76.7 / 65.3 kg | 232 / 194 lb 105.2 / 88 kg | 298 / 251 lb 135.2 / 113.9 kg |
| 170 lb 77.1 kg | 124 / 104 lb 56.2 / 47.2 kg | 176 / 150 lb 79.8 / 68 kg | 241 / 202 lb 109.3 / 91.6 kg | 310 / 261 lb 140.6 / 118.4 kg |
| 180 lb 81.6 kg | 129 / 108 lb 58.5 / 49 kg | 183 / 156 lb 83 / 70.8 kg | 251 / 210 lb 113.9 / 95.3 kg | 322 / 271 lb 146.1 / 122.9 kg |
| 190 lb 86.2 kg | 133 / 112 lb 60.3 / 50.8 kg | 190 / 162 lb 86.2 / 73.5 kg | 260 / 218 lb 117.9 / 98.9 kg | 334 / 281 lb 151.5 / 127.5 kg |
| 200 lb 90.7 kg | 138 / 116 lb 62.6 / 52.6 kg | 196 / 167 lb 88.9 / 75.7 kg | 269 / 225 lb 122 / 102.1 kg | 345 / 291 lb 156.5 / 132 kg |
| 210 lb 95.3 kg | 143 / 120 lb 64.9 / 54.4 kg | 203 / 173 lb 92.1 / 78.5 kg | 278 / 233 lb 126.1 / 105.7 kg | 357 / 300 lb 161.9 / 136.1 kg |
| 220 lb 99.8 kg | 147 / 124 lb 66.7 / 56.2 kg | 209 / 178 lb 94.8 / 80.7 kg | 287 / 240 lb 130.2 / 108.9 kg | 368 / 310 lb 166.9 / 140.6 kg |
| 230 lb 104.3 kg | 152 / 128 lb 68.9 / 58.1 kg | 215 / 184 lb 97.5 / 83.5 kg | 295 / 247 lb 133.8 / 112 kg | 379 / 319 lb 171.9 / 144.7 kg |
| 240 lb 108.9 kg | 156 / 131 lb 70.8 / 59.4 kg | 222 / 189 lb 100.7 / 85.7 kg | 304 / 254 lb 137.9 / 115.2 kg | 390 / 328 lb 176.9 / 148.8 kg |
How Your Plate Loaded Hip Thrust vs Smith Machine Hip Thrust Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Plate Loaded Hip Thrust vs Smith Machine Hip Thrust comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the plate loaded hip thrust strength level
The plate loaded hip thrust rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the smith machine hip thrust strength level
For smith machine hip thrust, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these 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 plate loaded hip thrust | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the smith machine hip thrust | Adjust smith machine hip thrust 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. |
How Men’s Plate Loaded Hip Thrust and Smith Machine Hip Thrust 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 smith machine hip thrust standard is higher; below zero means the plate loaded 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.
18.1 → 33.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the smith machine hip thrust standard minus the plate loaded hip thrust standard. A plus sign means the smith machine hip thrust standard is higher. A minus sign means the plate loaded hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.4 kg | −23 lb −10.5 kg | −31 lb −14 kg | −40 lb −18.1 kg |
| 130 lb 59 kg | −14 lb −6.4 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −42 lb −19 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −25 lb −11.3 kg | −35 lb −15.9 kg | −45 lb −20.5 kg |
| 150 lb 68 kg | −16 lb −7.3 kg | −27 lb −12.3 kg | −36 lb −16.3 kg | −46 lb −20.9 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −27 lb −12.3 kg | −37 lb −16.8 kg | −48 lb −21.8 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −29 lb −13.2 kg | −39 lb −17.7 kg | −51 lb −23.1 kg |
| 180 lb 81.6 kg | −19 lb −8.6 kg | −30 lb −13.6 kg | −40 lb −18.2 kg | −52 lb −23.6 kg |
| 190 lb 86.2 kg | −19 lb −8.7 kg | −31 lb −14.1 kg | −42 lb −19 kg | −54 lb −24.5 kg |
| 200 lb 90.7 kg | −19 lb −8.6 kg | −32 lb −14.5 kg | −44 lb −20 kg | −56 lb −25.4 kg |
| 210 lb 95.3 kg | −21 lb −9.6 kg | −34 lb −15.4 kg | −45 lb −20.4 kg | −57 lb −25.9 kg |
| 220 lb 99.8 kg | −21 lb −9.6 kg | −34 lb −15.5 kg | −47 lb −21.3 kg | −60 lb −27.2 kg |
| 230 lb 104.3 kg | −22 lb −10 kg | −36 lb −16.3 kg | −48 lb −21.8 kg | −61 lb −27.6 kg |
| 240 lb 108.9 kg | −23 lb −10.4 kg | −36 lb −16.4 kg | −49 lb −22.3 kg | −63 lb −28.6 kg |
| 250 lb 113.4 kg | −23 lb −10.4 kg | −37 lb −16.8 kg | −51 lb −23.2 kg | −65 lb −29.4 kg |
| 260 lb 117.9 kg | −23 lb −10.4 kg | −38 lb −17.2 kg | −52 lb −23.5 kg | −66 lb −29.9 kg |
| 270 lb 122.5 kg | −24 lb −10.9 kg | −39 lb −17.7 kg | −53 lb −24.1 kg | −68 lb −30.8 kg |
| 280 lb 127 kg | −25 lb −11.3 kg | −40 lb −18.2 kg | −55 lb −25 kg | −70 lb −31.8 kg |
| 290 lb 131.5 kg | −25 lb −11.3 kg | −41 lb −18.6 kg | −56 lb −25.4 kg | −72 lb −32.7 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −42 lb −19 kg | −57 lb −25.8 kg | −74 lb −33.6 kg |
How Women’s Plate Loaded Hip Thrust and Smith Machine Hip Thrust Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Plate Loaded Hip Thrust for Novice, Intermediate, Advanced, and Elite throughout the table.
15.4 → 28.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the smith machine hip thrust standard minus the plate loaded hip thrust standard. A plus sign means the smith machine hip thrust standard is higher. A minus sign means the plate loaded hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −14 lb −6.4 kg | −19 lb −8.6 kg | −27 lb −12.3 kg | −34 lb −15.4 kg |
| 110 lb 49.9 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −30 lb −13.6 kg | −37 lb −16.7 kg |
| 120 lb 54.4 kg | −15 lb −6.9 kg | −21 lb −9.5 kg | −31 lb −14 kg | −39 lb −17.7 kg |
| 130 lb 59 kg | −17 lb −7.7 kg | −22 lb −10 kg | −33 lb −14.9 kg | −41 lb −18.6 kg |
| 140 lb 63.5 kg | −17 lb −7.7 kg | −23 lb −10.4 kg | −34 lb −15.5 kg | −43 lb −19.5 kg |
| 150 lb 68 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −36 lb −16.3 kg | −45 lb −20.4 kg |
| 160 lb 72.6 kg | −19 lb −8.6 kg | −25 lb −11.4 kg | −38 lb −17.2 kg | −47 lb −21.3 kg |
| 170 lb 77.1 kg | −20 lb −9 kg | −26 lb −11.8 kg | −39 lb −17.7 kg | −49 lb −22.2 kg |
| 180 lb 81.6 kg | −21 lb −9.5 kg | −27 lb −12.2 kg | −41 lb −18.6 kg | −51 lb −23.2 kg |
| 190 lb 86.2 kg | −21 lb −9.5 kg | −28 lb −12.7 kg | −42 lb −19 kg | −53 lb −24 kg |
| 200 lb 90.7 kg | −22 lb −10 kg | −29 lb −13.2 kg | −44 lb −19.9 kg | −54 lb −24.5 kg |
| 210 lb 95.3 kg | −23 lb −10.5 kg | −30 lb −13.6 kg | −45 lb −20.4 kg | −57 lb −25.8 kg |
| 220 lb 99.8 kg | −23 lb −10.5 kg | −31 lb −14.1 kg | −47 lb −21.3 kg | −58 lb −26.3 kg |
| 230 lb 104.3 kg | −24 lb −10.8 kg | −31 lb −14 kg | −48 lb −21.8 kg | −60 lb −27.2 kg |
| 240 lb 108.9 kg | −25 lb −11.4 kg | −33 lb −15 kg | −50 lb −22.7 kg | −62 lb −28.1 kg |
Plate Loaded Hip Thrust and Smith Machine Hip Thrust Exercises Used by This Calculator
Valid results depend on using the specified plate loaded hip thrust and smith machine hip thrust technique and load convention. Use strict, repeatable Plate Loaded Hip Thrust and Smith Machine Hip Thrust tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Plate Loaded Hip Thrust setup and load convention
The entered weight for strict Plate Loaded Hip Thrust. Valid Plate Loaded Hip Thrust reps. The machine must move through a clear, repeatable range that matches supported hip-extension thrust from controlled hip flexion to a controlled full hip-extension finish against a plate-weighted pad or belt path. A valid finish requires the machine’s intended end position under control with stable body position and no obvious momentum or outside assistance. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use a strict, repeatable Smith Machine Hip Thrust
Follow the individual Smith Machine Hip Thrust calculator’s exercise-specific setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Plate Loaded Hip Thrust result and one recent Smith Machine Hip Thrust result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Plate Loaded Hip Thrust — View the individual Plate Loaded Hip Thrust standards and next strength-level target.
- Smith Machine Hip Thrust — View the individual Smith Machine Hip Thrust standards and next strength-level target.
- Hip Thrust Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Glute Drive Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Hip Thrust — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Glute Bridge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.