Strength Level | Weight |
---|---|
Beginner | 15 kg |
Novice | 28 kg |
Intermediate | 46 kg |
Advanced | 69 kg |
Elite | 95 kg |
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.20x |
Novice | 0.35x |
Intermediate | 0.60x |
Advanced | 0.90x |
Elite | 1.20x |
What is the average Dumbbell Shrug? The average Dumbbell Shrug weight for a male lifter is 46 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Dumbbell Shrug? Male beginners should aim to lift 15 kg (1RM) which is still impressive compared to the general population.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
50 | 7 | 15 | 28 | 45 | 65 |
55 | 8 | 18 | 32 | 49 | 70 |
60 | 10 | 21 | 35 | 54 | 75 |
65 | 12 | 23 | 38 | 58 | 80 |
70 | 14 | 26 | 42 | 62 | 84 |
75 | 16 | 28 | 45 | 65 | 89 |
80 | 17 | 30 | 48 | 69 | 93 |
85 | 19 | 33 | 51 | 72 | 97 |
90 | 21 | 35 | 53 | 76 | 101 |
95 | 23 | 37 | 56 | 79 | 104 |
100 | 24 | 39 | 59 | 82 | 108 |
105 | 26 | 41 | 61 | 85 | 111 |
110 | 28 | 43 | 64 | 88 | 115 |
115 | 29 | 45 | 66 | 91 | 118 |
120 | 31 | 47 | 68 | 93 | 121 |
125 | 32 | 49 | 71 | 96 | 124 |
130 | 34 | 51 | 73 | 99 | 127 |
135 | 35 | 53 | 75 | 101 | 130 |
140 | 37 | 55 | 77 | 104 | 133 |
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 13 | 24 | 40 | 59 | 81 |
20 | 15 | 28 | 45 | 67 | 92 |
25 | 15 | 28 | 46 | 69 | 95 |
30 | 15 | 28 | 46 | 69 | 95 |
35 | 15 | 28 | 46 | 69 | 95 |
40 | 15 | 28 | 46 | 69 | 95 |
45 | 14 | 27 | 44 | 65 | 90 |
50 | 13 | 25 | 41 | 61 | 84 |
55 | 12 | 23 | 38 | 57 | 78 |
60 | 11 | 21 | 35 | 52 | 71 |
65 | 10 | 19 | 32 | 47 | 64 |
70 | 9 | 17 | 28 | 42 | 58 |
75 | 8 | 15 | 25 | 38 | 52 |
80 | 7 | 14 | 23 | 34 | 46 |
85 | 7 | 12 | 20 | 30 | 41 |
90 | 6 | 11 | 18 | 27 | 37 |
Strength Level | Weight |
---|---|
Beginner | 6 kg |
Novice | 14 kg |
Intermediate | 27 kg |
Advanced | 44 kg |
Elite | 63 kg |
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.10x |
Novice | 0.20x |
Intermediate | 0.40x |
Advanced | 0.70x |
Elite | 1.00x |
What is the average Dumbbell Shrug? The average Dumbbell Shrug weight for a female lifter is 27 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Dumbbell Shrug? Female beginners should aim to lift 6 kg (1RM) which is still impressive compared to the general population.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
40 | 3 | 9 | 19 | 33 | 49 |
45 | 3 | 10 | 21 | 35 | 52 |
50 | 4 | 11 | 22 | 37 | 55 |
55 | 5 | 12 | 24 | 39 | 58 |
60 | 6 | 13 | 26 | 41 | 60 |
65 | 6 | 15 | 27 | 43 | 62 |
70 | 7 | 16 | 28 | 45 | 65 |
75 | 8 | 17 | 30 | 47 | 67 |
80 | 8 | 18 | 31 | 48 | 68 |
85 | 9 | 18 | 32 | 50 | 70 |
90 | 9 | 19 | 33 | 51 | 72 |
95 | 10 | 20 | 35 | 53 | 74 |
100 | 11 | 21 | 36 | 54 | 75 |
105 | 11 | 22 | 37 | 55 | 77 |
110 | 12 | 23 | 38 | 57 | 78 |
115 | 12 | 23 | 39 | 58 | 80 |
120 | 13 | 24 | 40 | 59 | 81 |
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 5 | 12 | 23 | 37 | 54 |
20 | 6 | 14 | 26 | 43 | 62 |
25 | 6 | 14 | 27 | 44 | 63 |
30 | 6 | 14 | 27 | 44 | 63 |
35 | 6 | 14 | 27 | 44 | 63 |
40 | 6 | 14 | 27 | 44 | 63 |
45 | 6 | 13 | 26 | 41 | 60 |
50 | 5 | 13 | 24 | 39 | 56 |
55 | 5 | 12 | 22 | 36 | 52 |
60 | 4 | 11 | 20 | 33 | 48 |
65 | 4 | 10 | 18 | 30 | 43 |
70 | 4 | 9 | 16 | 27 | 39 |
75 | 3 | 8 | 15 | 24 | 35 |
80 | 3 | 7 | 13 | 21 | 31 |
85 | 3 | 6 | 12 | 19 | 28 |
90 | 2 | 6 | 11 | 17 | 25 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |