Dumbbell Split Squat Standards (lb)

The average Dumbbell Split Squat is 68 lb for men and 43 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell Split Squat strength standards are based on 48,295 lifts by Strength Level users from 2021 to 2026. More...

Male
Female

Male

Male Dumbbell Split Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	23 lb
Novice	42 lb
Intermediate	68 lb
Advanced	100 lb
Elite	137 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.40x
Advanced	0.60x
Elite	0.80x

How much should I be able to Dumbbell Split Squat? (lb)

What is the average Dumbbell Split Squat? The average Dumbbell Split Squat weight for a male lifter is 68 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Split Squat? Male beginners should aim to lift 23 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	14	28	49	75	106
120	16	31	53	80	112
130	17	34	56	84	117
140	19	36	60	89	122
150	21	39	63	92	126
160	23	41	66	96	131
170	25	44	69	100	135
180	27	46	72	103	139
190	28	48	75	107	143
200	30	50	77	110	146
210	32	52	80	113	150
220	33	54	82	116	153
230	35	56	85	119	157
240	36	58	87	122	160
250	38	60	90	124	163
260	39	62	92	127	166
270	41	64	94	130	169
280	42	66	96	132	172
290	44	67	98	135	175
300	45	69	100	137	177
310	46	71	102	139	180

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	36	58	85	116
20	23	41	66	98	133
25	23	42	68	100	137
30	23	42	68	100	137
35	23	42	68	100	137
40	23	42	68	100	137
45	22	40	65	95	129
50	21	38	60	89	121
55	19	35	56	82	112
60	17	32	51	75	102
65	16	29	46	68	92
70	14	26	41	61	83
75	13	23	37	55	74
80	11	21	33	49	67
85	10	19	30	44	60
90	9	17	27	39	54

How many sets and reps of Dumbbell Split Squat should I do?

These are the most popular Dumbbell Split Squat workouts done by male lifters:

3x10 18%

3x8 15%

3x15 9%

3x6 7%

4x8 7%

3x12 5%

4x10 4%

4x12 3%

4x5 2%

2x10 2%

3x5 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	48
2	3	8	15%	38
3	3	15	9%	23
4	3	6	7%	17
4	4	8	7%	17
6	3	12	5%	12
7	4	10	4%	11
8	4	12	3%	9
9	4	5	2%	6
9	2	10	2%	6
9	3	5	2%	6

Female

Female Dumbbell Split Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	15 lb
Novice	27 lb
Intermediate	43 lb
Advanced	63 lb
Elite	85 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.45x
Elite	0.60x

How much should I be able to Dumbbell Split Squat? (lb)

What is the average Dumbbell Split Squat? The average Dumbbell Split Squat weight for a female lifter is 43 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Split Squat? Female beginners should aim to lift 15 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	24	39	57	78
100	13	25	40	58	80
110	14	25	41	60	81
120	15	26	42	61	83
130	15	27	43	62	84
140	16	28	44	63	85
150	16	28	44	64	86
160	17	29	45	65	87
170	17	29	46	66	88
180	18	30	47	67	89
190	18	31	47	68	90
200	18	31	48	68	91
210	19	32	48	69	92
220	19	32	49	70	93
230	19	32	50	70	94
240	20	33	50	71	94
250	20	33	51	72	95
260	20	34	51	72	96

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	23	37	54	72
20	15	27	42	61	83
25	15	27	43	63	85
30	15	27	43	63	85
35	15	27	43	63	85
40	15	27	43	63	85
45	15	26	41	60	81
50	14	24	38	56	75
55	13	22	35	51	69
60	12	20	32	47	63
65	10	18	29	42	57
70	9	17	26	38	52
75	8	15	24	34	46
80	8	13	21	31	41
85	7	12	19	27	37
90	6	11	17	25	33

How many sets and reps of Dumbbell Split Squat should I do?

These are the most popular Dumbbell Split Squat workouts done by female lifters:

3x10 17%

3x8 12%

3x12 10%

5x5 8%

4x10 7%

2x8 7%

4x12 5%

2x10 4%

3x6 4%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	35
2	3	8	12%	25
3	3	12	10%	21
4	5	5	8%	17
5	4	10	7%	15
6	2	8	7%	14
7	4	12	5%	11
8	2	10	4%	9
9	3	6	4%	8
10	4	8	3%	6

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Dumbbell Split Squat strength standards

Strength Level analysed 5,398 qualifying results from 48,295 community lifts to produce our Dumbbell Split Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	48,295
Qualifying results	5,398
Male results	3,917
Female results	1,481
Data start	22 December 2021
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	14	28	49	75	106
120	16	31	53	80	112
130	17	34	56	84	117
140	19	36	60	89	122
150	21	39	63	92	126
160	23	41	66	96	131
170	25	44	69	100	135
180	27	46	72	103	139
190	28	48	75	107	143
200	30	50	77	110	146
210	32	52	80	113	150
220	33	54	82	116	153
230	35	56	85	119	157
240	36	58	87	122	160
250	38	60	90	124	163
260	39	62	92	127	166
270	41	64	94	130	169
280	42	66	96	132	172
290	44	67	98	135	175
300	45	69	100	137	177
310	46	71	102	139	180

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	36	58	85	116
20	23	41	66	98	133
25	23	42	68	100	137
30	23	42	68	100	137
35	23	42	68	100	137
40	23	42	68	100	137
45	22	40	65	95	129
50	21	38	60	89	121
55	19	35	56	82	112
60	17	32	51	75	102
65	16	29	46	68	92
70	14	26	41	61	83
75	13	23	37	55	74
80	11	21	33	49	67
85	10	19	30	44	60
90	9	17	27	39	54

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	48
2	3	8	15%	38
3	3	15	9%	23
4	3	6	7%	17
4	4	8	7%	17
6	3	12	5%	12
7	4	10	4%	11
8	4	12	3%	9
9	4	5	2%	6
9	2	10	2%	6
9	3	5	2%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	24	39	57	78
100	13	25	40	58	80
110	14	25	41	60	81
120	15	26	42	61	83
130	15	27	43	62	84
140	16	28	44	63	85
150	16	28	44	64	86
160	17	29	45	65	87
170	17	29	46	66	88
180	18	30	47	67	89
190	18	31	47	68	90
200	18	31	48	68	91
210	19	32	48	69	92
220	19	32	49	70	93
230	19	32	50	70	94
240	20	33	50	71	94
250	20	33	51	72	95
260	20	34	51	72	96

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	23	37	54	72
20	15	27	42	61	83
25	15	27	43	63	85
30	15	27	43	63	85
35	15	27	43	63	85
40	15	27	43	63	85
45	15	26	41	60	81
50	14	24	38	56	75
55	13	22	35	51	69
60	12	20	32	47	63
65	10	18	29	42	57
70	9	17	26	38	52
75	8	15	24	34	46
80	8	13	21	31	41
85	7	12	19	27	37
90	6	11	17	25	33

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	35
2	3	8	12%	25
3	3	12	10%	21
4	5	5	8%	17
5	4	10	7%	15
6	2	8	7%	14
7	4	12	5%	11
8	2	10	4%	9
9	3	6	4%	8
10	4	8	3%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
110	14	28	49	75	106
120	16	31	53	80	112
130	17	34	56	84	117
140	19	36	60	89	122
150	21	39	63	92	126
160	23	41	66	96	131
170	25	44	69	100	135
180	27	46	72	103	139
190	28	48	75	107	143
200	30	50	77	110	146
210	32	52	80	113	150
220	33	54	82	116	153
230	35	56	85	119	157
240	36	58	87	122	160
250	38	60	90	124	163
260	39	62	92	127	166
270	41	64	94	130	169
280	42	66	96	132	172
290	44	67	98	135	175
300	45	69	100	137	177
310	46	71	102	139	180

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	36	58	85	116
20	23	41	66	98	133
25	23	42	68	100	137
30	23	42	68	100	137
35	23	42	68	100	137
40	23	42	68	100	137
45	22	40	65	95	129
50	21	38	60	89	121
55	19	35	56	82	112
60	17	32	51	75	102
65	16	29	46	68	92
70	14	26	41	61	83
75	13	23	37	55	74
80	11	21	33	49	67
85	10	19	30	44	60
90	9	17	27	39	54

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	48
2	3	8	15%	38
3	3	15	9%	23
4	3	6	7%	17
4	4	8	7%	17
6	3	12	5%	12
7	4	10	4%	11
8	4	12	3%	9
9	4	5	2%	6
9	2	10	2%	6
9	3	5	2%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	24	39	57	78
100	13	25	40	58	80
110	14	25	41	60	81
120	15	26	42	61	83
130	15	27	43	62	84
140	16	28	44	63	85
150	16	28	44	64	86
160	17	29	45	65	87
170	17	29	46	66	88
180	18	30	47	67	89
190	18	31	47	68	90
200	18	31	48	68	91
210	19	32	48	69	92
220	19	32	49	70	93
230	19	32	50	70	94
240	20	33	50	71	94
250	20	33	51	72	95
260	20	34	51	72	96

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	23	37	54	72
20	15	27	42	61	83
25	15	27	43	63	85
30	15	27	43	63	85
35	15	27	43	63	85
40	15	27	43	63	85
45	15	26	41	60	81
50	14	24	38	56	75
55	13	22	35	51	69
60	12	20	32	47	63
65	10	18	29	42	57
70	9	17	26	38	52
75	8	15	24	34	46
80	8	13	21	31	41
85	7	12	19	27	37
90	6	11	17	25	33

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	35
2	3	8	12%	25
3	3	12	10%	21
4	5	5	8%	17
5	4	10	7%	15
6	2	8	7%	14
7	4	12	5%	11
8	2	10	4%	9
9	3	6	4%	8
10	4	8	3%	6

Dumbbell Split Squat Standards (lb)

Male

Male Dumbbell Split Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Dumbbell Split Squat? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Split Squat should I do?

Female

Female Dumbbell Split Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Dumbbell Split Squat? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Split Squat should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell Split Squat strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	14	28	49	75	106
120	16	31	53	80	112
130	17	34	56	84	117
140	19	36	60	89	122
150	21	39	63	92	126
160	23	41	66	96	131
170	25	44	69	100	135
180	27	46	72	103	139
190	28	48	75	107	143
200	30	50	77	110	146
210	32	52	80	113	150
220	33	54	82	116	153
230	35	56	85	119	157
240	36	58	87	122	160
250	38	60	90	124	163
260	39	62	92	127	166
270	41	64	94	130	169
280	42	66	96	132	172
290	44	67	98	135	175
300	45	69	100	137	177
310	46	71	102	139	180

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	36	58	85	116
20	23	41	66	98	133
25	23	42	68	100	137
30	23	42	68	100	137
35	23	42	68	100	137
40	23	42	68	100	137
45	22	40	65	95	129
50	21	38	60	89	121
55	19	35	56	82	112
60	17	32	51	75	102
65	16	29	46	68	92
70	14	26	41	61	83
75	13	23	37	55	74
80	11	21	33	49	67
85	10	19	30	44	60
90	9	17	27	39	54

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	48
2	3	8	15%	38
3	3	15	9%	23
4	3	6	7%	17
4	4	8	7%	17
6	3	12	5%	12
7	4	10	4%	11
8	4	12	3%	9
9	4	5	2%	6
9	2	10	2%	6
9	3	5	2%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	24	39	57	78
100	13	25	40	58	80
110	14	25	41	60	81
120	15	26	42	61	83
130	15	27	43	62	84
140	16	28	44	63	85
150	16	28	44	64	86
160	17	29	45	65	87
170	17	29	46	66	88
180	18	30	47	67	89
190	18	31	47	68	90
200	18	31	48	68	91
210	19	32	48	69	92
220	19	32	49	70	93
230	19	32	50	70	94
240	20	33	50	71	94
250	20	33	51	72	95
260	20	34	51	72	96

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	23	37	54	72
20	15	27	42	61	83
25	15	27	43	63	85
30	15	27	43	63	85
35	15	27	43	63	85
40	15	27	43	63	85
45	15	26	41	60	81
50	14	24	38	56	75
55	13	22	35	51	69
60	12	20	32	47	63
65	10	18	29	42	57
70	9	17	26	38	52
75	8	15	24	34	46
80	8	13	21	31	41
85	7	12	19	27	37
90	6	11	17	25	33

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	35
2	3	8	12%	25
3	3	12	10%	21
4	5	5	8%	17
5	4	10	7%	15
6	2	8	7%	14
7	4	12	5%	11
8	2	10	4%	9
9	3	6	4%	8
10	4	8	3%	6