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Hip Adduction strength standards

What is a good Hip Adduction?

The Intermediate Hip Adduction standard is about 250 lb (1.39x bodyweight) for a 180 lb man and 154 lb for a 140 lb woman. Advanced starts around 373 lb for men and 230 lb for women. Enter your bodyweight below for your exact standard. These are estimates from the FitnessVolt standards model, not averages of what people lift in the gym.

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Hip Adduction Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 36 86 164 265 385
120 42 97 178 283 406
130 49 107 191 300 426
140 55 116 204 316 446
150 62 126 216 331 464
160 68 135 228 346 481
170 75 143 239 360 497
180 81 152 250 373 513
190 87 160 261 386 528
200 93 168 271 399 543
210 99 176 281 411 557
220 105 184 291 422 571
230 110 191 300 434 584
240 116 199 310 445 597
250 121 206 318 455 609
260 127 213 327 466 621
270 132 220 336 476 632
280 137 226 344 486 644
290 142 233 352 495 655
300 147 239 360 505 666
310 152 246 367 514 676

The Hip Adduction standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Hip Adduction Standards by Age

How the Hip Adduction standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 60 120 205 313 437
20 68 137 234 358 500
25 70 140 241 367 513
30 70 140 241 367 513
35 70 140 241 367 513
40 70 140 241 367 513
45 66 133 228 349 487
50 62 125 214 327 457
55 58 116 198 303 423
60 53 106 181 276 386
65 47 95 163 250 349
70 43 86 147 224 313
75 38 77 131 200 280
80 34 68 117 179 250
85 31 61 105 160 224
90 28 55 95 145 202

The Hip Adduction standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Hip Adduction Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 250 lbs (1.39x bodyweight) on the Hip Adduction is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

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What the Hip Adduction Strength Levels Mean

Beginner

You are learning the movement path and resistance curve on the Hip Adduction, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

You can perform the Hip Adduction with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Your Hip Adduction is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

You have built significant strength on the Hip Adduction through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your Hip Adduction strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Hip Adduction

Tier-specific training recommendations to move your Hip Adduction to the next level.

Beginner → Novice Building Your Foundation
  • Train the Hip Adduction 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Hip Adduction.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Hip Adduction plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Hip Adduction strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Hip Adduction

Primary Muscles Glutes, Hip Adductors
Equipment Hip Adduction Machine
  1. Start by sitting on a hip adduction machine with your back straight and feet placed on the footrests.
  2. Adjust the machine settings so that your legs are comfortably apart.
  3. Grip the handles for stability and engage your core.
  4. Slowly bring your legs together by squeezing your inner thigh muscles.
  5. Pause briefly at the end of the movement, ensuring maximum contraction.
  6. Slowly return to the starting position, controlling the movement.
  7. Repeat for the desired number of repetitions.

Tips

  • Maintain a straight back and avoid leaning forward or backward.
  • Engage your core to stabilize your body throughout the exercise.
  • Perform the movement in a slow and controlled manner to maximize muscle engagement.
  • Avoid using momentum to bring your legs together; focus on muscle contraction.
  • Adjust the machine to a comfortable range of motion to prevent strain.

Where Do These Hip Adduction Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Hip Adduction table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Hip Adduction itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Hip Adduction depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Hip Adduction after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Hip Adduction table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.