A 180 lb male with an Intermediate-level Glute Ham Raise of 22 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 44 lbs (0.24x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Glute Ham Raise? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Glute Ham Raise?
How Much Should You Glute Ham Raise?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | < 1 | 19 | 46 | 78 |
| 120 | < 1 | < 1 | 20 | 46 | 77 |
| 130 | < 1 | 2 | 21 | 46 | 75 |
| 140 | < 1 | 3 | 22 | 46 | 74 |
| 150 | < 1 | 4 | 22 | 46 | 72 |
| 160 | < 1 | 5 | 22 | 45 | 71 |
| 170 | < 1 | 5 | 22 | 45 | 69 |
| 180 | < 1 | 6 | 22 | 44 | 68 |
| 190 | < 1 | 6 | 22 | 43 | 67 |
| 200 | < 1 | 7 | 22 | 43 | 65 |
| 210 | < 1 | 7 | 22 | 42 | 64 |
| 220 | < 1 | 7 | 22 | 41 | 62 |
| 230 | < 1 | 7 | 22 | 41 | 61 |
| 240 | < 1 | 7 | 22 | 40 | 60 |
| 250 | < 1 | 7 | 21 | 39 | 59 |
| 260 | < 1 | 7 | 21 | 38 | 57 |
| 270 | < 1 | 7 | 21 | 38 | 56 |
| 280 | < 1 | 7 | 20 | 37 | 55 |
| 290 | < 1 | 7 | 20 | 36 | 54 |
| 300 | < 1 | 7 | 20 | 36 | 53 |
| 310 | < 1 | 7 | 19 | 35 | 52 |
| 90 | < 1 | 9 | 37 | 73 | 115 |
| 100 | < 1 | 10 | 37 | 72 | 111 |
| 110 | < 1 | 11 | 38 | 70 | 107 |
| 120 | < 1 | 12 | 37 | 68 | 103 |
| 130 | < 1 | 13 | 37 | 67 | 100 |
| 140 | < 1 | 13 | 37 | 65 | 97 |
| 150 | < 1 | 14 | 36 | 63 | 93 |
| 160 | < 1 | 14 | 35 | 61 | 91 |
| 170 | < 1 | 14 | 35 | 60 | 88 |
| 180 | < 1 | 14 | 34 | 58 | 85 |
| 190 | < 1 | 14 | 33 | 57 | 83 |
| 200 | < 1 | 13 | 33 | 55 | 80 |
| 210 | < 1 | 13 | 32 | 54 | 78 |
| 220 | < 1 | 13 | 31 | 52 | 76 |
| 230 | < 1 | 13 | 30 | 51 | 74 |
| 240 | < 1 | 12 | 30 | 50 | 72 |
| 250 | < 1 | 12 | 29 | 49 | 70 |
| 260 | < 1 | 12 | 28 | 47 | 68 |
How Does Age Affect Glute Ham Raise Strength?
How Glute Ham Raise standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 15 | 35 | 59 |
| 20 | < 1 | 3 | 21 | 45 | 72 |
| 25 | < 1 | 4 | 22 | 47 | 75 |
| 30 | < 1 | 4 | 22 | 47 | 75 |
| 35 | < 1 | 4 | 22 | 47 | 75 |
| 40 | < 1 | 4 | 22 | 47 | 75 |
| 45 | < 1 | 2 | 20 | 43 | 69 |
| 50 | < 1 | < 1 | 17 | 38 | 63 |
| 55 | < 1 | < 1 | 13 | 33 | 56 |
| 60 | < 1 | < 1 | 10 | 28 | 49 |
| 65 | < 1 | < 1 | 7 | 22 | 41 |
| 70 | < 1 | < 1 | 3 | 17 | 34 |
| 75 | < 1 | < 1 | < 1 | 12 | 27 |
| 80 | < 1 | < 1 | < 1 | 8 | 21 |
| 85 | < 1 | < 1 | < 1 | 5 | 16 |
| 90 | < 1 | < 1 | < 1 | 2 | 11 |
| 15 | < 1 | 7 | 27 | 53 | 84 |
| 20 | < 1 | 10 | 35 | 65 | 100 |
| 25 | < 1 | 11 | 37 | 68 | 103 |
| 30 | < 1 | 11 | 37 | 68 | 103 |
| 35 | < 1 | 11 | 37 | 68 | 103 |
| 40 | < 1 | 11 | 37 | 68 | 103 |
| 45 | < 1 | 10 | 33 | 63 | 97 |
| 50 | < 1 | 8 | 29 | 57 | 89 |
| 55 | < 1 | 6 | 25 | 51 | 80 |
| 60 | < 1 | 2 | 20 | 44 | 70 |
| 65 | < 1 | < 1 | 15 | 37 | 61 |
| 70 | < 1 | < 1 | 11 | 30 | 51 |
| 75 | < 1 | < 1 | 8 | 24 | 43 |
| 80 | < 1 | < 1 | 4 | 18 | 35 |
| 85 | < 1 | < 1 | < 1 | 13 | 29 |
| 90 | < 1 | < 1 | < 1 | 9 | 23 |
What Do Glute Ham Raise Strength Standards Mean?
Stronger than 5% of lifters. You are developing the hip-hinge pattern for the Glute Ham Raise, learning to load your hamstrings and glutes while keeping a neutral spine under tension.
Stronger than 20% of lifters. You can perform the Glute Ham Raise with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.
Stronger than 50% of lifters. Your Glute Ham Raise leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.
Stronger than 80% of lifters. You have optimized your Glute Ham Raise setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.
Stronger than 95% of lifters. Your Glute Ham Raise is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.
How to Progress Your Glute Ham Raise
Tier-specific training recommendations to move your Glute Ham Raise to the next level.
- Train the Glute Ham Raise 1-2x per week, drilling the hip-hinge pattern with moderate loads.
- Focus on keeping a neutral spine throughout the entire range of motion.
- Use linear progression: add 5-10 lbs per session while form remains solid.
- Build grip endurance with holds at the top of each set.
- Add a hinge variation (deficit, pause, or tempo) to address weak positions.
- Program the Glute Ham Raise with RPE 7-8 working sets and occasional heavier singles.
- Strengthen your grip separately if it becomes a limiting factor.
- Begin tracking volume load to manage posterior chain fatigue.
- Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
- Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
- Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
- Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
- Run peaking cycles with precise RPE targets for each session.
- Optimize your setup: stance, grip, hip height, and bracing sequence.
- Manage recovery carefully - heavy hinge work has high systemic fatigue.
- Test your Glute Ham Raise in competition or mock-meet conditions.
How to Perform Glute Ham Raise
- Position yourself on a Glute Ham Raise machine, securing your feet under the footplate and resting your thighs on the pad.
- Start with your body in a horizontal position, keeping your back straight.
- Engage your glutes and hamstrings to lift your torso up until your body forms a straight line from head to knees.
- Lower yourself back down slowly to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of reps.
Tips for Glute Ham Raise
- Keep your core engaged to maintain proper alignment and avoid hyperextending your lower back.
- Control the movement, particularly on the descent, to maximize muscle engagement and minimize injury risk.
- Start with fewer repetitions and gradually increase as you build strength.
Where Do These Glute Ham Raise Standards Come From?
These Glute Ham Raise standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.
Last Updated: March 30, 2026
Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.
Is Your Glute Ham Raise Good for Your Weight?
Strength standards help you objectively measure your Glute Ham Raise performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- Switch between Male and Female standards using the toggle - each has its own dataset.
If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Glute Ham Raise 185 lbs for 5 reps, the calculator will estimate your max.
These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.