Hip Adduction Strength Standards
For men · by bodyweight · in lb
Find Your Level
Enter your stats and we'll highlight your row and level in the table below.
Don't know your 1RM? Calculate it →| Bodyweight (lb) | Beginner Top 80% | Novice Top 60% | Intermediate Top 40% | Advanced Top 20% | Elite Top 5% | ÷ BW |
|---|---|---|---|---|---|---|
| 110 | 46 lb | 77 lb | 110 lb | 152 lb | 194 lb | 1.00× |
| 121 | 46 lb | 77 lb | 110 lb | 152 lb | 194 lb | 0.91× |
| 132 | 46 lb | 77 lb | 110 lb | 152 lb | 194 lb | 0.83× |
| 148 | 55 lb | 88 lb | 126 lb | 170 lb | 216 lb | 0.85× |
| 165 | 62 lb | 101 lb | 139 lb | 181 lb | 227 lb | 0.84× |
| 181 | 68 lb | 110 lb | 154 lb | 201 lb | 249 lb | 0.85× |
| 198 | 68 lb | 110 lb | 154 lb | 201 lb | 249 lb | 0.78× |
| 220 | 73 lb | 119 lb | 165 lb | 216 lb | 269 lb | 0.75× |
| 242 | 77 lb | 126 lb | 179 lb | 231 lb | 289 lb | 0.74× |
| 264 | 77 lb | 126 lb | 179 lb | 231 lb | 289 lb | 0.68× |
| 286 | 77 lb | 126 lb | 179 lb | 231 lb | 289 lb | 0.63× |
| 308 | 77 lb | 126 lb | 179 lb | 231 lb | 289 lb | 0.58× |
Hip Adduction Strength Standards for Men
These hip adduction strength standards cover male lifters across a range of bodyweights in LB. Each row shows five thresholds - Beginner, Novice, Intermediate, Advanced, and Elite - representing roughly the top 80%, 60%, 40%, 20%, and 5% of the lifting population at that bodyweight. Use the "Find My Level" tool above to enter your one rep max and see exactly where you stand.
Standards are based on aggregated data from large populations of raw, natural lifters. An intermediate hip adduction is a realistic long-term goal for most people who train consistently - it typically requires 2–4 years of progressive training with structured programming. Advanced and Elite levels represent competitive performance and require deliberate, periodised training over many years.
Strength levels are always relative to bodyweight. A hip adduction that is elite at 60 lb bodyweight is only intermediate at 100 lb - the absolute numbers scale with size. This is why every row in the table shows different thresholds rather than a single cutoff. If you are between bodyweight brackets, the standard for the nearest bracket is a reasonable guide.
Hip Adduction Technique Cues
- - Seat adjusted so pads are at the outer thighs
- - Legs open to a comfortable wide position at the start
- - Bring legs together using inner thigh muscles
- - Pause briefly at the fully adducted position
- - Control the return to the open position
- - Using momentum to slam the pads together
- - Not achieving full range of motion in both directions
Frequently Asked Questions
How much should a men hip adduction?
For an average men weighing around 176 lb, an intermediate hip adduction is approximately 154 lb. Standards vary significantly by bodyweight - use the "Find My Level" tool above with your own bodyweight to get a personalised figure.
What is a good Hip Adduction for a beginner?
A beginner standard represents a lift achievable after a few months of consistent training - roughly the top 80% of the lifting population. For most exercises, this is around 50–60% of bodyweight for upper body movements and 75–100% for lower body lifts. Check the Beginner column in the table above for the specific number at your bodyweight.
How are Hip Adduction strength standards calculated?
Standards are derived from aggregated training and competition data across large populations. Each bodyweight bracket has five thresholds - Beginner (top 80%), Novice (top 60%), Intermediate (top 40%), Advanced (top 20%), and Elite (top 5%) - representing where a lifter falls relative to the broader lifting community.
How do I increase my Hip Adduction?
Progressive overload is the core principle: consistently add small amounts of weight or reps over time. For strength, focus on sets of 3–6 at 80–90% of your 1RM. For hypertrophy, work in the 6–12 rep range. Ensure adequate sleep (7–9 hours), sufficient protein intake (1.6–2.2 g/kg bodyweight), and allow at least 48 hours between sessions targeting the same muscle group.
What is the difference between each strength level?
Beginner: just started training and making rapid linear progress. Novice: 1–2 years of consistent training. Intermediate: several years with structured periodisation. Advanced: competitive or near-competitive level requiring specialised programming. Elite: top-end competitive performance representing the top 5% of the lifting population.