Weighted Hollow Body Hold Strength Standards
Under strict Weighted Hollow Body Hold strength standards, Novice starts around 0.04x bodyweight for men and 0.03x for women, while Elite starts around 0.28x for men and 0.22x for women using the normalized 60-second weighted-hold score.
Enter your sex, bodyweight, age, added load, and hold time to see whether your Weighted Hollow Body Hold 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 Weighted Hollow Body Hold 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 Weighted Hollow Body Hold Score
Your score shows how strong your Weighted Hollow Body Hold 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.
Weighted Hollow Body Hold Strength Standards
The tables below show the added weight needed to reach each Weighted Hollow Body Hold strength level when the hold lasts 45 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 45 seconds, use the calculator because hold time changes the result.
These are Endura’s standards for comparing consistent Weighted Hollow Body Hold attempts. They are not population averages.
How Endura set these standards: We anchored the test at a strict 45-second Weighted Hollow Body Hold, 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 0.04x | Intermediate 0.1x | Advanced 0.18x | Elite 0.28x | Stretch target 0.38x |
|---|---|---|---|---|---|
| 120 lb | 5 lb | 12 lb | 21.5 lb | 33.5 lb+ | 45.5 lb |
| 130 lb | 5 lb | 13 lb | 23.5 lb | 36.5 lb+ | 49.5 lb |
| 140 lb | 5.5 lb | 14 lb | 25 lb | 39 lb+ | 53 lb |
| 150 lb | 6 lb | 15 lb | 27 lb | 42 lb+ | 57 lb |
| 160 lb | 6.5 lb | 16 lb | 29 lb | 45 lb+ | 61 lb |
| 170 lb | 7 lb | 17 lb | 30.5 lb | 47.5 lb+ | 64.5 lb |
| 180 lb | 7 lb | 18 lb | 32.5 lb | 50.5 lb+ | 68.5 lb |
| 190 lb | 7.5 lb | 19 lb | 34 lb | 53 lb+ | 72 lb |
| 200 lb | 8 lb | 20 lb | 36 lb | 56 lb+ | 76 lb |
| 210 lb | 8.5 lb | 21 lb | 38 lb | 59 lb+ | 80 lb |
| 220 lb | 9 lb | 22 lb | 39.5 lb | 61.5 lb+ | 83.5 lb |
| 230 lb | 9 lb | 23 lb | 41.5 lb | 64.5 lb+ | 87.5 lb |
| 240 lb | 9.5 lb | 24 lb | 43 lb | 67 lb+ | 91 lb |
| 250 lb | 10 lb | 25 lb | 45 lb | 70 lb+ | 95 lb |
| 260 lb | 10.5 lb | 26 lb | 47 lb | 73 lb+ | 99 lb |
| Bodyweight | Novice 0.03x | Intermediate 0.08x | Advanced 0.14x | Elite 0.22x | Stretch target 0.3x |
|---|---|---|---|---|---|
| 100 lb | 3 lb | 8 lb | 14 lb | 22 lb+ | 30 lb |
| 110 lb | 3.5 lb | 9 lb | 15.5 lb | 24 lb+ | 33 lb |
| 120 lb | 3.5 lb | 9.5 lb | 17 lb | 26.5 lb+ | 36 lb |
| 130 lb | 4 lb | 10.5 lb | 18 lb | 28.5 lb+ | 39 lb |
| 140 lb | 4 lb | 11 lb | 19.5 lb | 31 lb+ | 42 lb |
| 150 lb | 4.5 lb | 12 lb | 21 lb | 33 lb+ | 45 lb |
| 160 lb | 5 lb | 13 lb | 22.5 lb | 35 lb+ | 48 lb |
| 170 lb | 5 lb | 13.5 lb | 24 lb | 37.5 lb+ | 51 lb |
| 180 lb | 5.5 lb | 14.5 lb | 25 lb | 39.5 lb+ | 54 lb |
| 190 lb | 5.5 lb | 15 lb | 26.5 lb | 42 lb+ | 57 lb |
| 200 lb | 6 lb | 16 lb | 28 lb | 44 lb+ | 60 lb |
| 210 lb | 6.5 lb | 17 lb | 29.5 lb | 46 lb+ | 63 lb |
| 220 lb | 6.5 lb | 17.5 lb | 31 lb | 48.5 lb+ | 66 lb |
How the Weighted Hollow Body Hold 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 Weighted Hollow Body Hold. Pounds and kilograms are converted automatically, so you can use either unit.
For example, a 180 lb person holding 32.5 lb for 45 seconds scores 0.181x 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 90 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 45 seconds.
Weighted Hollow Body Hold Load and Hold-Time Comparisons
Added weight and hold time both affect your Weighted Hollow Body Hold score. These examples show how different attempts compare for a 180-pound person.
| Added weight | Hold time | Added-load ratio | Normalized score |
|---|---|---|---|
| 32.5 lb | 45 sec | 0.181x | 0.181x |
| 54.5 lb | 22.5 sec | 0.303x | 0.18x |
| 16 lb | 90 sec | 0.089x | 0.178x |
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.
Weighted Hollow Body Hold Milestones and Next Targets
Weighted Hollow Body Hold 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 18 lb for 45 seconds. He would need about 30.5 lb for a 22.5-second hold, or 12 lb for a 67.5-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 | 22.5 sec | 12 lb | 30.5 lb | 54.5 lb | 85 lb |
| 180 lb man | 45 sec | 7 lb | 18 lb | 32.5 lb | 50.5 lb |
| 180 lb man | 67.5 sec | 5 lb | 12 lb | 21.5 lb | 33.5 lb |
| 140 lb woman | 22.5 sec | 7 lb | 19 lb | 33 lb | 52 lb |
| 140 lb woman | 45 sec | 4 lb | 11 lb | 19.5 lb | 31 lb |
| 140 lb woman | 67.5 sec | 3 lb | 7.5 lb | 13 lb | 20.5 lb |
Weighted Hollow Body Hold Testing Rules
Establish posterior pelvic tilt with lumbar spine in contact, shoulders and straight legs lifted, arms overhead, vest stable, then begin timing. During the attempt, maintain lumbar contact, hollow shape, fixed arm/leg positions, straight knees, and stable vest.
Lumbar contact is lost, shoulders/heels touch down, knees bend, arms move materially, vest shifts, assistance, or voluntary end. Labeled external weight of one snug evenly loaded vest; bodyweight is excluded. Two-side symmetric floor hold.
| Attempt rule | Counts? |
|---|---|
| Maintain lumbar contact, hollow shape, fixed arm/leg positions, straight knees, and stable vest. | Yes |
| Two-side symmetric floor hold. | Yes |
| Does not count: Plate/dumbbell hand load, ankle weights, tucked hollow, bent knees, unloaded, rocking, reps, or segmented attempts. | No |
| The recorded time continues after a stop condition occurs: lumbar contact is lost, shoulders/heels touch down, knees bend, arms move materially, vest shifts, assistance, or voluntary end | No |
Related Strength Standards Tools
Weighted Hollow Body Hold combines external load with hold time, so the closest comparison is Isometric Split Squat Hold Standards. Using both calculators can show how the weighted hold differs from the related bodyweight-time test.
Split Squat Standards and Walking Lunge Standards provide the primary nearby comparisons, while Barbell Half Squat Standards and Paused Bench Press Standards 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 Weighted Hollow Body Hold scores. Retest each tool with its own strict setup and scoring rules so changes remain meaningful over time. Compare trends within each calculator instead of treating the displayed levels as direct equivalents.
| Related tool | Why it is related | What that tool measures |
|---|---|---|
| Isometric Split Squat Hold Standards | Closest timed-hold comparison | Bodyweight hold time |
| Split Squat Standards | Primary bodyweight-repetition comparison | Bodyweight repetitions |
| Walking Lunge Standards | Primary bodyweight-repetition comparison | Bodyweight repetitions |
| Barbell Half Squat Standards | Broader loaded-performance comparison | Estimated maximum strength using a different scoring method |
| Paused Bench Press Standards | Broader loaded-performance comparison | Estimated maximum strength using a different scoring method |