Most women should not hip thrust over 93kg – this is why
So, we know how heavy women should squat, but what about how heavy we should hip thrust? Based on existing scientific research and expert recommendations, there are hip thrust strength standards that can help you work out exactly how much you should be aiming to lift, based on your fitness level, and bodyweight. Below, we hit up strength and conditioning coach Andy Vincent to explain what these numbers are, plus how and when to increase this weight.
What are the hip thrust strength standards for women?
According to data from Strength Level, the ‘average hip thrust weight for a female lifter is 93kg’. This includes the weight of a 20kg bar, and applies to a 1RM (one-rep max – the maximum weight you can lift for one rep). As Strength Level states, this is the average weight for intermediate lifters and is a 'very impressive lift', so unless you fall into the advanced or elite category, most women won't be able to lift heavier.
Here are the general guidelines relevant to each strength level, and each applying to a 1RM:
The below weights apply to a 60kg woman. If this isn’t you, adapt the weights to the correct bodyweight ratio. For example, for a 70kg beginner, you should aim to start with 35kg.
Beginner: 30kg, or 0.5x your body weight
Novice: 56kg, or 1x your body weight
Intermediate: 93kg, or 1.50x your body weight
Advanced: 139kg, or 2.25x your body weight
Elite: 191kg, or 3x your body weight
As per Strength Level, the weights above include the weight of a 20kg barbell. For a beginner, that might mean using a 20kg bar, plus two 5kg weight plates on either end.
These weights are to be performed as one-rep maxes, but as with how heavy you should squat, Vincent warns that the risk of injury involved in pushing yourself to your max may outweigh the reward. Instead, read on for his advice on which weights are safer to start with for beginner and intermediate lifters, to be performed in sets of three reps.
What is a good hip thrust weight for beginners?
As per Strength Level, ‘female beginners should aim to lift 30kg for a 1RM, which is still impressive compared to the general population.’
Vincent agrees. ‘Start with 30kg. A hip thrust is a lot less technical compared to a back squat; you just have to get used to the placement of a barbell on your hips. A 15kg bar is a lighter option, but these are often quite narrow and can put more pressure on your hips. A 20kg bar is usually slightly thicker, which can mean it’s more comfortable, even when using a barbell pad. Whichever barbell weight you go for, use bumper plates at either end to give you optimal space to move in and out of position.’
For beginners, 30kg should be performed as a one-rep max – in sets of one, with rest in between.
What is a good hip thrust weight for intermediate lifters?
Strength Level states that an intermediate lifter should aim to lift 1.5x their body weight, and Vincent concurs. ‘It’s common for individuals to be able to reach 1.5-2x their bodyweight fairly quickly with a hip thrust, since it is a lot less technical than a squat. It’s the sort of life where you can expect quicker progression in load, compared to a squat.’
As for how many sets and reps you should do, both Strength Level and Vincent advise sticking to 1RM sets when first attempting these weights – but remember that you’ll need to progress from 30kg (or 0.5x your body weight) before attempting to increase the load.
Hip thrusts might be less technical than squats, but Vincent affirms that rushing into lifting as heavy as you can could cause injury (we’re not saying this will happen for everyone – 1RM sets can, studies show, be an effective way for elite athletes and lifters to quantify their strength, but if you’re just starting, Vincent advises that you might want to steer clear).
When should I increase my hip thrust weight?
If you’re a beginner, consider increasing your load by 10% when:
You feel no pain when performing either a 30kg 1RM hip thrust (or the equivalent of 0.5x your body weight)
You have a good range of motion (ideally, your thighs will be parallel to the floor or slightly higher, but remember to tuck your pelvis under as you push your hips upwards, to avoid compressing your lower back)
The last few reps of your final set are feeling comfortable, and you can still feel your glutes are working (if not, the chances are your technique is suffering and your lower back or quads are taking the load, which isn’t what you want)
If you’re an intermediate or advanced lifter, you should make sure you have a good range of motion, keeping in mind the factors above, and the last few reps in your final set are feeling comfortable, without losing tension in your glutes.
Ready? Consider adding 10% of weight per week, or using the lightest weight plates you can find at your gym, according to Vincent. ‘Look for weight plates of 0.5kg-2.5kg. These are invaluable for steady progress,’ Vincent explains. ‘During the first six months of lifting, you will notice consistent progress in the weight you can lift as you improve on your technique, but around the six to 12-month mark, you’ll likely approach your top-end strength.’
He explains that this is because ‘early strength gains are often technique-based’; the better you become at recruiting the correct muscles and the more confident you become in performing the exercise, the easier you will find it to add weight. ‘But later progress requires building more muscle tissue and increasing strength, which takes more time. Plateaus are natural,’ he adds. ‘Every lifter experiences them, and they don’t mean you’re not getting stronger – they are just a sign that you have passed the beginner stage.’
Factors that will influence your hip thrust weight
Hip thrust technique: ‘You want to push through your glutes until your shins are vertical; this maximises glute activation. Aim to squeeze your glutes at the top, but don’t flare your ribs. Control is key; avoid using momentum to lift the weight, and focus on slow, controlled movements, especially on the eccentric phase (when you lower your hips).’
How comfortable the bar is on your hips: ‘Using a barbell pad or a towel on your hips can ease discomfort.’
Neglecting to perform a warm-up: ‘Always warm up your glutes, hamstrings and lower back with a series of dynamic stretches, like around the world stretches, frog pumps and 90-90s.’
Age
Weight: ‘People with increased body mass tend to lift heavier since they have more power.’
Injury history
Strength levels: ‘People with more muscle mass or more strength will have the ability to lift heavier.’
How can I increase my hip thrust weight?
Use progressive overload: ‘Fractional plates – from 0.5kg to 2.5kg – are invaluable for increasing the weight you lift over time, and this is essential for avoiding overtraining, and allowing your muscles to grow.’
Incorporate regular rest days: ‘Rest days are essential to enable your muscles to repair and build upon themselves. Depending on how often you train, alternate rest days with training days.’
Prioritise fuel: Food is energy, and protein is a non-negotiable. Research published in the International Journal of Sport Nutrition and Exercise Metabolism recommends that you should aim for a total daily intake of 1.6-2.4 grams of protein per kilogram of body mass.
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