Dumbbell Split Squat

Dumbbell Split Squat Standards

Measured in kg

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 (kg)

Entire Community

Strength Level Weight
Beginner 9 kg
Novice 17 kg
Intermediate 29 kg
Advanced 43 kg
Elite 60 kg
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? (kg)

What is the average Dumbbell Split Squat? The average Dumbbell Split Squat weight for a male lifter is 29 kg (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 9 kg (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
50 4 10 19 31 45
55 5 12 21 34 48
60 6 13 23 36 51
65 7 15 25 38 54
70 8 16 27 41 56
75 9 18 29 43 59
80 10 19 31 45 61
85 11 20 32 47 64
90 12 22 34 49 66
95 13 23 35 51 68
100 14 24 37 53 70
105 15 25 38 54 72
110 16 26 40 56 74
115 17 28 41 58 76
120 18 29 43 59 78
125 19 30 44 61 80
130 20 31 45 62 81
135 20 32 46 64 83
140 21 33 48 65 85
Age Beg. Nov. Int. Adv. Elite
15 8 15 25 37 51
20 9 17 28 42 59
25 9 17 29 43 60
30 9 17 29 43 60
35 9 17 29 43 60
40 9 17 29 43 60
45 8 16 27 41 57
50 8 15 26 39 54
55 7 14 24 36 50
60 7 13 22 33 45
65 6 12 20 30 41
70 5 11 18 26 37
75 5 9 16 24 33
80 4 8 14 21 29
85 4 8 13 19 26
90 4 7 11 17 24

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%

Calculate Your Strength Level

kg
kg
years old

Female Dumbbell Split Squat Standards (kg)

Entire Community

Strength Level Weight
Beginner 5 kg
Novice 10 kg
Intermediate 17 kg
Advanced 25 kg
Elite 35 kg
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? (kg)

What is the average Dumbbell Split Squat? The average Dumbbell Split Squat weight for a female lifter is 17 kg (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 5 kg (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
40 4 8 14 21 30
45 4 8 14 22 31
50 5 9 15 23 32
55 5 10 16 24 34
60 5 10 17 25 35
65 6 11 17 26 36
70 6 11 18 27 36
75 6 12 19 27 37
80 7 12 19 28 38
85 7 12 20 29 39
90 7 13 20 29 39
95 8 13 21 30 40
100 8 14 21 30 41
105 8 14 22 31 41
110 8 14 22 32 42
115 9 15 23 32 43
120 9 15 23 32 43
Age Beg. Nov. Int. Adv. Elite
15 4 9 14 21 30
20 5 10 16 25 34
25 5 10 17 25 35
30 5 10 17 25 35
35 5 10 17 25 35
40 5 10 17 25 35
45 5 10 16 24 33
50 5 9 15 22 31
55 4 8 14 21 29
60 4 8 13 19 26
65 4 7 11 17 24
70 3 6 10 15 21
75 3 5 9 14 19
80 3 5 8 12 17
85 2 4 7 11 15
90 2 4 7 10 14

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

kg
kg
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.