Dips Standards

Measured in lb

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 1,446,028 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	-17 lb
Novice	+41 lb
Intermediate	+110 lb
Advanced	+190 lb
Elite	+276 lb

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
110	< 1	7	19	34	50
120	< 1	8	20	34	50
130	< 1	9	20	34	49
140	< 1	9	20	34	48
150	< 1	9	20	33	47
160	1	9	20	33	46
170	1	10	20	32	45
180	1	10	20	31	44
190	2	10	19	31	43
200	2	10	19	30	42
210	2	10	19	29	41
220	2	9	18	29	40
230	2	9	18	28	39
240	2	9	18	27	38
250	2	9	17	27	37
260	2	9	17	26	36
270	2	9	16	26	35
280	2	9	16	25	34
290	2	8	16	24	33
300	2	8	15	24	33
310	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 (lb)

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
110	-18 lb	+20 lb	+68 lb	+123 lb	+183 lb
120	-15 lb	+26 lb	+77 lb	+134 lb	+197 lb
130	-12 lb	+32 lb	+85 lb	+145 lb	+209 lb
140	-9 lb	+37 lb	+92 lb	+154 lb	+221 lb
150	-6 lb	+41 lb	+98 lb	+163 lb	+231 lb
160	-4 lb	+45 lb	+105 lb	+171 lb	+241 lb
170	-2 lb	+49 lb	+110 lb	+178 lb	+251 lb
180	+0 lb	+53 lb	+115 lb	+185 lb	+259 lb
190	+1 lb	+56 lb	+120 lb	+192 lb	+267 lb
200	+3 lb	+58 lb	+124 lb	+197 lb	+274 lb
210	+4 lb	+61 lb	+128 lb	+203 lb	+281 lb
220	+4 lb	+63 lb	+131 lb	+207 lb	+287 lb
230	+5 lb	+65 lb	+135 lb	+212 lb	+293 lb
240	+5 lb	+66 lb	+137 lb	+216 lb	+298 lb
250	+5 lb	+67 lb	+140 lb	+220 lb	+303 lb
260	+5 lb	+68 lb	+142 lb	+223 lb	+307 lb
270	+5 lb	+69 lb	+144 lb	+226 lb	+311 lb
280	+4 lb	+70 lb	+145 lb	+229 lb	+315 lb
290	+3 lb	+70 lb	+147 lb	+231 lb	+319 lb
300	+3 lb	+70 lb	+148 lb	+233 lb	+322 lb
310	+1 lb	+70 lb	+149 lb	+235 lb	+324 lb

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	-40 lb	+9 lb	+69 lb	+137 lb	+210 lb
20	-21 lb	+35 lb	+103 lb	+181 lb	+265 lb
25	-17 lb	+40 lb	+110 lb	+190 lb	+276 lb
30	-17 lb	+40 lb	+110 lb	+190 lb	+276 lb
35	-17 lb	+40 lb	+110 lb	+190 lb	+276 lb
40	-17 lb	+40 lb	+110 lb	+190 lb	+276 lb
45	-25 lb	+30 lb	+96 lb	+172 lb	+253 lb
50	-34 lb	+17 lb	+80 lb	+151 lb	+227 lb
55	-44 lb	+3 lb	+61 lb	+127 lb	+197 lb
60	-55 lb	-12 lb	+41 lb	+101 lb	+165 lb
65	-66 lb	-27 lb	+20 lb	+75 lb	+133 lb
70	-77 lb	-42 lb	+1 lb	+49 lb	+102 lb
75	-87 lb	-56 lb	-17 lb	+26 lb	+73 lb
80	-96 lb	-68 lb	-34 lb	+5 lb	+47 lb
85	-103 lb	-78 lb	-48 lb	-13 lb	+24 lb
90	-110 lb	-87 lb	-60 lb	-28 lb	+5 lb

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	-45 lb
Novice	-6 lb
Intermediate	+43 lb
Advanced	+98 lb
Elite	+159 lb

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
90	< 1	< 1	10	22	36
100	< 1	< 1	10	22	35
110	< 1	1	10	22	34
120	< 1	1	10	21	33
130	< 1	1	10	21	32
140	< 1	2	10	20	31
150	< 1	2	10	19	30
160	< 1	2	10	19	29
170	< 1	2	9	18	28
180	< 1	2	9	17	27
190	< 1	1	9	17	26
200	< 1	1	9	16	25
210	< 1	1	8	16	24
220	< 1	1	8	15	23
230	< 1	1	8	14	22
240	< 1	< 1	7	14	21
250	< 1	< 1	7	13	21
260	< 1	< 1	7	13	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 (lb)

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
90	-34 lb	-7 lb	+26 lb	+65 lb	+108 lb
100	-33 lb	-5 lb	+31 lb	+72 lb	+117 lb
110	-33 lb	-3 lb	+35 lb	+78 lb	+125 lb
120	-34 lb	-1 lb	+38 lb	+83 lb	+132 lb
130	-34 lb	+0 lb	+41 lb	+88 lb	+138 lb
140	-35 lb	+1 lb	+43 lb	+92 lb	+143 lb
150	-36 lb	+1 lb	+45 lb	+95 lb	+148 lb
160	-37 lb	+1 lb	+47 lb	+98 lb	+152 lb
170	-38 lb	+1 lb	+48 lb	+100 lb	+155 lb
180	-40 lb	+0 lb	+48 lb	+102 lb	+158 lb
190	-42 lb	+0 lb	+49 lb	+103 lb	+161 lb
200	-44 lb	-1 lb	+49 lb	+105 lb	+163 lb
210	-46 lb	-3 lb	+48 lb	+105 lb	+165 lb
220	-49 lb	-4 lb	+48 lb	+106 lb	+166 lb
230	-51 lb	-6 lb	+47 lb	+106 lb	+167 lb
240	-54 lb	-8 lb	+46 lb	+106 lb	+168 lb
250	-57 lb	-10 lb	+45 lb	+105 lb	+168 lb
260	-60 lb	-12 lb	+43 lb	+104 lb	+168 lb

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	-58 lb	-25 lb	+16 lb	+64 lb	+115 lb
20	-47 lb	-9 lb	+38 lb	+92 lb	+151 lb
25	-45 lb	-6 lb	+43 lb	+98 lb	+159 lb
30	-45 lb	-6 lb	+43 lb	+98 lb	+159 lb
35	-45 lb	-6 lb	+43 lb	+98 lb	+159 lb
40	-45 lb	-6 lb	+43 lb	+98 lb	+159 lb
45	-49 lb	-12 lb	+33 lb	+86 lb	+144 lb
50	-55 lb	-20 lb	+23 lb	+73 lb	+126 lb
55	-61 lb	-29 lb	+11 lb	+57 lb	+107 lb
60	-67 lb	-38 lb	-2 lb	+40 lb	+86 lb
65	-74 lb	-48 lb	-15 lb	+23 lb	+64 lb
70	-80 lb	-57 lb	-27 lb	+7 lb	+44 lb
75	-86 lb	-65 lb	-39 lb	-8 lb	+25 lb
80	-92 lb	-73 lb	-49 lb	-22 lb	+8 lb
85	-96 lb	-79 lb	-58 lb	-34 lb	-7 lb
90	-100 lb	-85 lb	-66 lb	-44 lb	-20 lb

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
110	< 1	7	19	34	50
120	< 1	8	20	34	50
130	< 1	9	20	34	49
140	< 1	9	20	34	48
150	< 1	9	20	33	47
160	1	9	20	33	46
170	1	10	20	32	45
180	1	10	20	31	44
190	2	10	19	31	43
200	2	10	19	30	42
210	2	10	19	29	41
220	2	9	18	29	40
230	2	9	18	28	39
240	2	9	18	27	38
250	2	9	17	27	37
260	2	9	17	26	36
270	2	9	16	26	35
280	2	9	16	25	34
290	2	8	16	24	33
300	2	8	15	24	33
310	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
90	< 1	< 1	10	22	36
100	< 1	< 1	10	22	35
110	< 1	1	10	22	34
120	< 1	1	10	21	33
130	< 1	1	10	21	32
140	< 1	2	10	20	31
150	< 1	2	10	19	30
160	< 1	2	10	19	29
170	< 1	2	9	18	28
180	< 1	2	9	17	27
190	< 1	1	9	17	26
200	< 1	1	9	16	25
210	< 1	1	8	16	24
220	< 1	1	8	15	23
230	< 1	1	8	14	22
240	< 1	< 1	7	14	21
250	< 1	< 1	7	13	21
260	< 1	< 1	7	13	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
110	< 1	7	19	34	50
120	< 1	8	20	34	50
130	< 1	9	20	34	49
140	< 1	9	20	34	48
150	< 1	9	20	33	47
160	1	9	20	33	46
170	1	10	20	32	45
180	1	10	20	31	44
190	2	10	19	31	43
200	2	10	19	30	42
210	2	10	19	29	41
220	2	9	18	29	40
230	2	9	18	28	39
240	2	9	18	27	38
250	2	9	17	27	37
260	2	9	17	26	36
270	2	9	16	26	35
280	2	9	16	25	34
290	2	8	16	24	33
300	2	8	15	24	33
310	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
90	< 1	< 1	10	22	36
100	< 1	< 1	10	22	35
110	< 1	1	10	22	34
120	< 1	1	10	21	33
130	< 1	1	10	21	32
140	< 1	2	10	20	31
150	< 1	2	10	19	30
160	< 1	2	10	19	29
170	< 1	2	9	18	28
180	< 1	2	9	17	27
190	< 1	1	9	17	26
200	< 1	1	9	16	25
210	< 1	1	8	16	24
220	< 1	1	8	15	23
230	< 1	1	8	14	22
240	< 1	< 1	7	14	21
250	< 1	< 1	7	13	21
260	< 1	< 1	7	13	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
110	< 1	7	19	34	50
120	< 1	8	20	34	50
130	< 1	9	20	34	49
140	< 1	9	20	34	48
150	< 1	9	20	33	47
160	1	9	20	33	46
170	1	10	20	32	45
180	1	10	20	31	44
190	2	10	19	31	43
200	2	10	19	30	42
210	2	10	19	29	41
220	2	9	18	29	40
230	2	9	18	28	39
240	2	9	18	27	38
250	2	9	17	27	37
260	2	9	17	26	36
270	2	9	16	26	35
280	2	9	16	25	34
290	2	8	16	24	33
300	2	8	15	24	33
310	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
90	< 1	< 1	10	22	36
100	< 1	< 1	10	22	35
110	< 1	1	10	22	34
120	< 1	1	10	21	33
130	< 1	1	10	21	32
140	< 1	2	10	20	31
150	< 1	2	10	19	30
160	< 1	2	10	19	29
170	< 1	2	9	18	28
180	< 1	2	9	17	27
190	< 1	1	9	17	26
200	< 1	1	9	16	25
210	< 1	1	8	16	24
220	< 1	1	8	15	23
230	< 1	1	8	14	22
240	< 1	< 1	7	14	21
250	< 1	< 1	7	13	21
260	< 1	< 1	7	13	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