Dips Standards

Measured in kg

Dips strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Dips standards are based on 1,523,901 lifts by Strength Level users

How To

Male
Female

Male

Male Dips Standards

Entire Community

Reps
1RM Weight

Reps

Strength Level	Reps
Beginner	< 1
Novice	8
Intermediate	20
Advanced	34
Elite	49

1RM Weight

Strength Level	1RM Weight
Beginner	-8 kg
Novice	+18 kg
Intermediate	+50 kg
Advanced	+86 kg
Elite	+125 kg

How many reps of Dips should I be able to do?

How many reps of Dips can the average lifter do? The average male lifter can do 20 reps of Dips. This makes you Intermediate on Strength Level and is a very impressive achievement.

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	7	19	34	50
55	< 1	8	20	34	50
60	< 1	9	20	34	49
65	< 1	9	20	33	47
70	< 1	9	20	33	46
75	1	10	20	32	45
80	1	10	20	32	44
85	2	10	20	31	43
90	2	10	19	30	42
95	2	10	19	29	41
100	2	9	18	29	40
105	2	9	18	28	39
110	2	9	18	27	38
115	2	9	17	27	37
120	2	9	17	26	36
125	2	9	16	25	35
130	2	9	16	25	34
135	2	8	15	24	33
140	2	8	15	23	32

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	3	13	25	37
20	< 1	8	19	32	47
25	< 1	8	20	34	49
30	< 1	8	20	34	49
35	< 1	8	20	34	49
40	< 1	8	20	34	49
45	< 1	7	17	31	45
50	< 1	5	15	27	40
55	< 1	2	11	23	35
60	< 1	< 1	8	18	30
65	< 1	< 1	5	14	24
70	< 1	< 1	2	10	18
75	< 1	< 1	< 1	6	13
80	< 1	< 1	< 1	3	9
85	< 1	< 1	< 1	< 1	6
90	< 1	< 1	< 1	< 1	3

1RM Weight (kg)

If the standard is negative, you have assistance weight. If positive, you add on weight using a weight belt.

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	-8 kg	+9 kg	+31 kg	+56 kg	+83 kg
55	-7 kg	+12 kg	+35 kg	+62 kg	+90 kg
60	-5 kg	+15 kg	+39 kg	+67 kg	+96 kg
65	-4 kg	+17 kg	+43 kg	+71 kg	+102 kg
70	-2 kg	+20 kg	+46 kg	+76 kg	+107 kg
75	-1 kg	+22 kg	+49 kg	+79 kg	+112 kg
80	+0 kg	+23 kg	+51 kg	+83 kg	+116 kg
85	+0 kg	+25 kg	+54 kg	+86 kg	+120 kg
90	+1 kg	+26 kg	+56 kg	+89 kg	+124 kg
95	+2 kg	+27 kg	+58 kg	+92 kg	+127 kg
100	+2 kg	+29 kg	+60 kg	+94 kg	+130 kg
105	+2 kg	+29 kg	+61 kg	+96 kg	+133 kg
110	+2 kg	+30 kg	+63 kg	+98 kg	+136 kg
115	+2 kg	+31 kg	+64 kg	+100 kg	+138 kg
120	+2 kg	+31 kg	+65 kg	+102 kg	+140 kg
125	+2 kg	+31 kg	+66 kg	+103 kg	+142 kg
130	+2 kg	+32 kg	+66 kg	+104 kg	+144 kg
135	+1 kg	+32 kg	+67 kg	+106 kg	+146 kg
140	+1 kg	+32 kg	+67 kg	+107 kg	+147 kg

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	-18 kg	+4 kg	+31 kg	+62 kg	+95 kg
20	-9 kg	+16 kg	+47 kg	+82 kg	+120 kg
25	-8 kg	+18 kg	+50 kg	+86 kg	+125 kg
30	-8 kg	+18 kg	+50 kg	+86 kg	+125 kg
35	-8 kg	+18 kg	+50 kg	+86 kg	+125 kg
40	-8 kg	+18 kg	+50 kg	+86 kg	+125 kg
45	-11 kg	+13 kg	+44 kg	+78 kg	+115 kg
50	-15 kg	+8 kg	+36 kg	+68 kg	+103 kg
55	-20 kg	+1 kg	+28 kg	+57 kg	+89 kg
60	-25 kg	-5 kg	+18 kg	+46 kg	+75 kg
65	-30 kg	-12 kg	+9 kg	+34 kg	+60 kg
70	-35 kg	-19 kg	+0 kg	+22 kg	+46 kg
75	-39 kg	-25 kg	-8 kg	+12 kg	+33 kg
80	-43 kg	-31 kg	-15 kg	+2 kg	+21 kg
85	-47 kg	-36 kg	-22 kg	-6 kg	+11 kg
90	-50 kg	-40 kg	-27 kg	-13 kg	+2 kg

How many sets and reps of Dips should I do?

These are the most popular Dips workouts done by male lifters:

3x10 17%

3x8 10%

3x12 7%

3x5 7%

4x10 6%

3x6 4%

2x10 4%

4x8 4%

3x15 3%

5x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	3719
2	3	8	10%	2091
3	3	12	7%	1486
4	3	5	7%	1435
5	4	10	6%	1175
6	3	6	4%	893
7	2	10	4%	867
8	4	8	4%	797
9	3	15	3%	737
10	5	5	3%	730

Calculate Your Strength Level

Female

Female Dips Standards

Entire Community

Reps
1RM Weight

Reps

Strength Level	Reps
Beginner	< 1
Novice	< 1
Intermediate	10
Advanced	22
Elite	35

1RM Weight

Strength Level	1RM Weight
Beginner	-20 kg
Novice	-3 kg
Intermediate	+19 kg
Advanced	+45 kg
Elite	+72 kg

How many reps of Dips should I be able to do?

How many reps of Dips can the average lifter do? The average female lifter can do 10 reps of Dips. This makes you Intermediate on Strength Level and is a very impressive achievement.

Reps By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	< 1	9	22	37
45	< 1	< 1	10	22	36
50	< 1	1	10	22	34
55	< 1	1	10	21	33
60	< 1	2	10	21	32
65	< 1	2	10	20	31
70	< 1	2	10	19	30
75	< 1	2	9	18	28
80	< 1	2	9	18	27
85	< 1	1	9	17	26
90	< 1	1	9	16	25
95	< 1	1	8	16	24
100	< 1	1	8	15	23
105	< 1	< 1	8	14	22
110	< 1	< 1	7	14	21
115	< 1	< 1	7	13	20
120	< 1	< 1	6	12	20

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	5	15	26
20	< 1	< 1	9	21	34
25	< 1	< 1	10	22	35
30	< 1	< 1	10	22	35
35	< 1	< 1	10	22	35
40	< 1	< 1	10	22	35
45	< 1	< 1	9	20	32
50	< 1	< 1	7	17	28
55	< 1	< 1	4	13	24
60	< 1	< 1	1	10	19
65	< 1	< 1	< 1	7	15
70	< 1	< 1	< 1	3	10
75	< 1	< 1	< 1	< 1	7
80	< 1	< 1	< 1	< 1	3
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

1RM Weight (kg)

If the standard is negative, you have assistance weight. If positive, you add on weight using a weight belt.

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	-15 kg	-3 kg	+11 kg	+29 kg	+48 kg
45	-15 kg	-2 kg	+14 kg	+32 kg	+53 kg
50	-15 kg	-1 kg	+16 kg	+35 kg	+57 kg
55	-15 kg	+0 kg	+18 kg	+38 kg	+60 kg
60	-15 kg	+0 kg	+19 kg	+40 kg	+63 kg
65	-16 kg	+0 kg	+20 kg	+42 kg	+66 kg
70	-16 kg	+1 kg	+21 kg	+44 kg	+68 kg
75	-17 kg	+1 kg	+21 kg	+45 kg	+70 kg
80	-18 kg	+0 kg	+22 kg	+46 kg	+71 kg
85	-19 kg	+0 kg	+22 kg	+47 kg	+73 kg
90	-20 kg	-1 kg	+22 kg	+47 kg	+74 kg
95	-21 kg	-1 kg	+22 kg	+48 kg	+75 kg
100	-22 kg	-2 kg	+22 kg	+48 kg	+75 kg
105	-23 kg	-3 kg	+21 kg	+48 kg	+76 kg
110	-25 kg	-4 kg	+21 kg	+48 kg	+76 kg
115	-26 kg	-5 kg	+20 kg	+48 kg	+76 kg
120	-28 kg	-6 kg	+19 kg	+47 kg	+76 kg

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	-26 kg	-11 kg	+7 kg	+29 kg	+52 kg
20	-21 kg	-4 kg	+17 kg	+42 kg	+69 kg
25	-20 kg	-3 kg	+19 kg	+45 kg	+72 kg
30	-20 kg	-3 kg	+19 kg	+45 kg	+72 kg
35	-20 kg	-3 kg	+19 kg	+45 kg	+72 kg
40	-20 kg	-3 kg	+19 kg	+45 kg	+72 kg
45	-22 kg	-6 kg	+15 kg	+39 kg	+65 kg
50	-25 kg	-9 kg	+10 kg	+33 kg	+57 kg
55	-28 kg	-13 kg	+5 kg	+26 kg	+48 kg
60	-31 kg	-17 kg	-1 kg	+18 kg	+39 kg
65	-34 kg	-22 kg	-7 kg	+10 kg	+29 kg
70	-36 kg	-26 kg	-12 kg	+3 kg	+20 kg
75	-39 kg	-30 kg	-18 kg	-4 kg	+11 kg
80	-42 kg	-33 kg	-22 kg	-10 kg	+3 kg
85	-44 kg	-36 kg	-26 kg	-15 kg	-3 kg
90	-45 kg	-38 kg	-30 kg	-20 kg	-9 kg

How many sets and reps of Dips should I do?

These are the most popular Dips workouts done by female lifters:

3x10 18%

3x8 10%

3x5 8%

3x12 7%

4x10 6%

2x10 6%

3x6 5%

5x5 4%

2x8 3%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	329
2	3	8	10%	186
3	3	5	8%	147
4	3	12	7%	136
5	4	10	6%	120
6	2	10	6%	104
7	3	6	5%	96
8	5	5	4%	66
9	2	8	3%	54
10	4	8	3%	52

Calculate Your Strength Level

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What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

Other Languages

Dips (EN)
Dips (DE)
Fondos (ES)
Dips (FR)
Pompki na poręczach (PL)
Dip (IT)
Afundamentos (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	7	19	34	50
55	< 1	8	20	34	50
60	< 1	9	20	34	49
65	< 1	9	20	33	47
70	< 1	9	20	33	46
75	1	10	20	32	45
80	1	10	20	32	44
85	2	10	20	31	43
90	2	10	19	30	42
95	2	10	19	29	41
100	2	9	18	29	40
105	2	9	18	28	39
110	2	9	18	27	38
115	2	9	17	27	37
120	2	9	17	26	36
125	2	9	16	25	35
130	2	9	16	25	34
135	2	8	15	24	33
140	2	8	15	23	32

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	3	13	25	37
20	< 1	8	19	32	47
25	< 1	8	20	34	49
30	< 1	8	20	34	49
35	< 1	8	20	34	49
40	< 1	8	20	34	49
45	< 1	7	17	31	45
50	< 1	5	15	27	40
55	< 1	2	11	23	35
60	< 1	< 1	8	18	30
65	< 1	< 1	5	14	24
70	< 1	< 1	2	10	18
75	< 1	< 1	< 1	6	13
80	< 1	< 1	< 1	3	9
85	< 1	< 1	< 1	< 1	6
90	< 1	< 1	< 1	< 1	3

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	< 1	9	22	37
45	< 1	< 1	10	22	36
50	< 1	1	10	22	34
55	< 1	1	10	21	33
60	< 1	2	10	21	32
65	< 1	2	10	20	31
70	< 1	2	10	19	30
75	< 1	2	9	18	28
80	< 1	2	9	18	27
85	< 1	1	9	17	26
90	< 1	1	9	16	25
95	< 1	1	8	16	24
100	< 1	1	8	15	23
105	< 1	< 1	8	14	22
110	< 1	< 1	7	14	21
115	< 1	< 1	7	13	20
120	< 1	< 1	6	12	20

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	5	15	26
20	< 1	< 1	9	21	34
25	< 1	< 1	10	22	35
30	< 1	< 1	10	22	35
35	< 1	< 1	10	22	35
40	< 1	< 1	10	22	35
45	< 1	< 1	9	20	32
50	< 1	< 1	7	17	28
55	< 1	< 1	4	13	24
60	< 1	< 1	1	10	19
65	< 1	< 1	< 1	7	15
70	< 1	< 1	< 1	3	10
75	< 1	< 1	< 1	< 1	7
80	< 1	< 1	< 1	< 1	3
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	329
2	3	8	10%	186
3	3	5	8%	147
4	3	12	7%	136
5	4	10	6%	120
6	2	10	6%	104
7	3	6	5%	96
8	5	5	4%	66
9	2	8	3%	54
10	4	8	3%	52

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	7	19	34	50
55	< 1	8	20	34	50
60	< 1	9	20	34	49
65	< 1	9	20	33	47
70	< 1	9	20	33	46
75	1	10	20	32	45
80	1	10	20	32	44
85	2	10	20	31	43
90	2	10	19	30	42
95	2	10	19	29	41
100	2	9	18	29	40
105	2	9	18	28	39
110	2	9	18	27	38
115	2	9	17	27	37
120	2	9	17	26	36
125	2	9	16	25	35
130	2	9	16	25	34
135	2	8	15	24	33
140	2	8	15	23	32

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	3	13	25	37
20	< 1	8	19	32	47
25	< 1	8	20	34	49
30	< 1	8	20	34	49
35	< 1	8	20	34	49
40	< 1	8	20	34	49
45	< 1	7	17	31	45
50	< 1	5	15	27	40
55	< 1	2	11	23	35
60	< 1	< 1	8	18	30
65	< 1	< 1	5	14	24
70	< 1	< 1	2	10	18
75	< 1	< 1	< 1	6	13
80	< 1	< 1	< 1	3	9
85	< 1	< 1	< 1	< 1	6
90	< 1	< 1	< 1	< 1	3

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	< 1	9	22	37
45	< 1	< 1	10	22	36
50	< 1	1	10	22	34
55	< 1	1	10	21	33
60	< 1	2	10	21	32
65	< 1	2	10	20	31
70	< 1	2	10	19	30
75	< 1	2	9	18	28
80	< 1	2	9	18	27
85	< 1	1	9	17	26
90	< 1	1	9	16	25
95	< 1	1	8	16	24
100	< 1	1	8	15	23
105	< 1	< 1	8	14	22
110	< 1	< 1	7	14	21
115	< 1	< 1	7	13	20
120	< 1	< 1	6	12	20

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	5	15	26
20	< 1	< 1	9	21	34
25	< 1	< 1	10	22	35
30	< 1	< 1	10	22	35
35	< 1	< 1	10	22	35
40	< 1	< 1	10	22	35
45	< 1	< 1	9	20	32
50	< 1	< 1	7	17	28
55	< 1	< 1	4	13	24
60	< 1	< 1	1	10	19
65	< 1	< 1	< 1	7	15
70	< 1	< 1	< 1	3	10
75	< 1	< 1	< 1	< 1	7
80	< 1	< 1	< 1	< 1	3
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	329
2	3	8	10%	186
3	3	5	8%	147
4	3	12	7%	136
5	4	10	6%	120
6	2	10	6%	104
7	3	6	5%	96
8	5	5	4%	66
9	2	8	3%	54
10	4	8	3%	52

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	7	19	34	50
55	< 1	8	20	34	50
60	< 1	9	20	34	49
65	< 1	9	20	33	47
70	< 1	9	20	33	46
75	1	10	20	32	45
80	1	10	20	32	44
85	2	10	20	31	43
90	2	10	19	30	42
95	2	10	19	29	41
100	2	9	18	29	40
105	2	9	18	28	39
110	2	9	18	27	38
115	2	9	17	27	37
120	2	9	17	26	36
125	2	9	16	25	35
130	2	9	16	25	34
135	2	8	15	24	33
140	2	8	15	23	32

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	3	13	25	37
20	< 1	8	19	32	47
25	< 1	8	20	34	49
30	< 1	8	20	34	49
35	< 1	8	20	34	49
40	< 1	8	20	34	49
45	< 1	7	17	31	45
50	< 1	5	15	27	40
55	< 1	2	11	23	35
60	< 1	< 1	8	18	30
65	< 1	< 1	5	14	24
70	< 1	< 1	2	10	18
75	< 1	< 1	< 1	6	13
80	< 1	< 1	< 1	3	9
85	< 1	< 1	< 1	< 1	6
90	< 1	< 1	< 1	< 1	3

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	< 1	9	22	37
45	< 1	< 1	10	22	36
50	< 1	1	10	22	34
55	< 1	1	10	21	33
60	< 1	2	10	21	32
65	< 1	2	10	20	31
70	< 1	2	10	19	30
75	< 1	2	9	18	28
80	< 1	2	9	18	27
85	< 1	1	9	17	26
90	< 1	1	9	16	25
95	< 1	1	8	16	24
100	< 1	1	8	15	23
105	< 1	< 1	8	14	22
110	< 1	< 1	7	14	21
115	< 1	< 1	7	13	20
120	< 1	< 1	6	12	20

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	5	15	26
20	< 1	< 1	9	21	34
25	< 1	< 1	10	22	35
30	< 1	< 1	10	22	35
35	< 1	< 1	10	22	35
40	< 1	< 1	10	22	35
45	< 1	< 1	9	20	32
50	< 1	< 1	7	17	28
55	< 1	< 1	4	13	24
60	< 1	< 1	1	10	19
65	< 1	< 1	< 1	7	15
70	< 1	< 1	< 1	3	10
75	< 1	< 1	< 1	< 1	7
80	< 1	< 1	< 1	< 1	3
85	< 1	< 1	< 1	< 1	< 1
90	< 1	< 1	< 1	< 1	< 1

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	329
2	3	8	10%	186
3	3	5	8%	147
4	3	12	7%	136
5	4	10	6%	120
6	2	10	6%	104
7	3	6	5%	96
8	5	5	4%	66
9	2	8	3%	54
10	4	8	3%	52