Dumbbell Split Squat

Dumbbell Split Squat Standards

Measured in lb

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

Our community Dumbbell Split Squat standards are based on 2,000 lifts by Strength Level users
Dumbbell Split Squat

Male Dumbbell Split Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 20 lb
Novice 38 lb
Intermediate 64 lb
Advanced 96 lb
Elite 133 lb
Strength Level Bodyweight Ratio
Beginner 0.10x
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 64 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 20 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

BW Beg. Nov. Int. Adv. Elite
110 10 23 42 68 98
120 12 26 47 73 105
130 14 29 51 78 111
140 16 32 54 83 116
150 18 35 58 88 122
160 20 37 62 92 127
170 22 40 65 97 132
180 24 43 69 101 137
190 26 45 72 105 142
200 28 48 75 109 146
210 30 51 78 112 150
220 31 53 81 116 155
230 33 55 84 119 159
240 35 58 87 123 163
250 37 60 90 126 166
260 39 62 93 129 170
270 40 64 95 132 174
280 42 66 98 136 177
290 44 69 100 139 180
300 45 71 103 141 184
310 47 73 105 144 187
Age Beg. Nov. Int. Adv. Elite
15 17 32 54 82 113
20 19 37 62 93 129
25 20 38 64 96 133
30 20 38 64 96 133
35 20 38 64 96 133
40 20 38 64 96 133
45 19 36 60 91 126
50 18 34 57 85 118
55 16 31 52 79 109
60 15 29 48 72 100
65 13 26 43 65 90
70 12 23 39 58 81
75 11 21 35 52 72
80 10 19 31 47 65
85 9 17 28 42 58
90 8 15 25 38 52

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:

3x8 33%
3x10 14%
4x6 10%
4x10 10%
3x15 10%

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lb
lb
years old

Female Dumbbell Split Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 12 lb
Novice 22 lb
Intermediate 37 lb
Advanced 55 lb
Elite 77 lb
Strength Level Bodyweight Ratio
Beginner 0.10x
Novice 0.15x
Intermediate 0.30x
Advanced 0.40x
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 37 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 12 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

BW Beg. Nov. Int. Adv. Elite
90 8 17 30 47 67
100 9 19 32 49 69
110 10 20 34 51 71
120 11 21 35 53 74
130 12 22 37 55 76
140 12 23 38 57 78
150 13 24 39 58 79
160 14 25 40 60 81
170 14 26 42 61 83
180 15 27 43 62 84
190 16 28 44 64 86
200 16 28 45 65 87
210 17 29 46 66 89
220 17 30 47 67 90
230 18 31 48 68 91
240 19 31 48 69 92
250 19 32 49 70 94
260 20 33 50 71 95
Age Beg. Nov. Int. Adv. Elite
15 10 19 31 47 65
20 11 22 36 54 75
25 12 22 37 55 77
30 12 22 37 55 77
35 12 22 37 55 77
40 12 22 37 55 77
45 11 21 35 53 73
50 10 20 33 49 68
55 10 18 30 46 63
60 9 17 28 42 58
65 8 15 25 38 52
70 7 13 23 34 47
75 6 12 20 30 42
80 6 11 18 27 37
85 5 10 16 24 33
90 5 9 15 22 30

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 27%
3x8 17%
4x10 17%
2x10 10%
4x12 7%

Calculate Your Strength Level

lb
lb
years old

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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.