Dumbbell Split Squat Standards (kg)

The average Dumbbell Split Squat is 31 kg for men and 20 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	11 kg
Novice	19 kg
Intermediate	31 kg
Advanced	45 kg
Elite	62 kg

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? (kg)

What is the average Dumbbell Split Squat? The average Dumbbell Split Squat weight for a male lifter is 31 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 11 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	6	13	22	34	48
55	7	14	24	37	51
60	8	16	26	39	53
65	9	17	27	41	56
70	10	18	29	43	58
75	11	19	31	45	60
80	12	20	32	46	62
85	13	22	33	48	64
90	13	23	35	50	66
95	14	24	36	51	68
100	15	25	37	53	70
105	16	26	39	54	71
110	17	27	40	56	73
115	17	28	41	57	74
120	18	29	42	58	76
125	19	29	43	59	77
130	20	30	44	61	79
135	20	31	45	62	80
140	21	32	46	63	82

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	16	26	39	53
20	10	19	30	44	60
25	11	19	31	45	62
30	11	19	31	45	62
35	11	19	31	45	62
40	11	19	31	45	62
45	10	18	29	43	59
50	9	17	27	40	55
55	9	16	25	37	51
60	8	14	23	34	46
65	7	13	21	31	42
70	6	12	19	28	38
75	6	10	17	25	34
80	5	9	15	22	30
85	5	8	14	20	27
90	4	8	12	18	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:

3x1018%

3x815%

3x159%

3x67%

4x87%

3x125%

4x104%

4x123%

4x52%

2x102%

3x52%

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	7 kg
Novice	12 kg
Intermediate	20 kg
Advanced	29 kg
Elite	39 kg

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? (kg)

What is the average Dumbbell Split Squat? The average Dumbbell Split Squat weight for a female lifter is 20 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 7 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	11	17	26	35
45	6	11	18	26	36
50	6	12	19	27	37
55	7	12	19	28	38
60	7	12	19	28	38
65	7	13	20	29	39
70	7	13	20	29	39
75	8	13	21	30	40
80	8	14	21	30	40
85	8	14	21	31	41
90	8	14	22	31	41
95	8	14	22	31	42
100	9	15	22	32	42
105	9	15	23	32	42
110	9	15	23	32	43
115	9	15	23	33	43
120	9	15	23	33	44

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	17	24	33
20	7	12	19	28	38
25	7	12	20	29	39
30	7	12	20	29	39
35	7	12	20	29	39
40	7	12	20	29	39
45	7	12	19	27	37
50	6	11	17	25	34
55	6	10	16	23	32
60	5	9	15	21	29
65	5	8	13	19	26
70	4	8	12	17	23
75	4	7	11	16	21
80	3	6	10	14	19
85	3	5	9	12	17
90	3	5	8	11	15

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:

3x1017%

3x812%

3x1210%

5x58%

4x107%

2x87%

4x125%

2x104%

3x64%

4x83%

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
50	6	13	22	34	48
55	7	14	24	37	51
60	8	16	26	39	53
65	9	17	27	41	56
70	10	18	29	43	58
75	11	19	31	45	60
80	12	20	32	46	62
85	13	22	33	48	64
90	13	23	35	50	66
95	14	24	36	51	68
100	15	25	37	53	70
105	16	26	39	54	71
110	17	27	40	56	73
115	17	28	41	57	74
120	18	29	42	58	76
125	19	29	43	59	77
130	20	30	44	61	79
135	20	31	45	62	80
140	21	32	46	63	82

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	16	26	39	53
20	10	19	30	44	60
25	11	19	31	45	62
30	11	19	31	45	62
35	11	19	31	45	62
40	11	19	31	45	62
45	10	18	29	43	59
50	9	17	27	40	55
55	9	16	25	37	51
60	8	14	23	34	46
65	7	13	21	31	42
70	6	12	19	28	38
75	6	10	17	25	34
80	5	9	15	22	30
85	5	8	14	20	27
90	4	8	12	18	24

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
40	6	11	17	26	35
45	6	11	18	26	36
50	6	12	19	27	37
55	7	12	19	28	38
60	7	12	19	28	38
65	7	13	20	29	39
70	7	13	20	29	39
75	8	13	21	30	40
80	8	14	21	30	40
85	8	14	21	31	41
90	8	14	22	31	41
95	8	14	22	31	42
100	9	15	22	32	42
105	9	15	23	32	42
110	9	15	23	32	43
115	9	15	23	33	43
120	9	15	23	33	44

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	17	24	33
20	7	12	19	28	38
25	7	12	20	29	39
30	7	12	20	29	39
35	7	12	20	29	39
40	7	12	20	29	39
45	7	12	19	27	37
50	6	11	17	25	34
55	6	10	16	23	32
60	5	9	15	21	29
65	5	8	13	19	26
70	4	8	12	17	23
75	4	7	11	16	21
80	3	6	10	14	19
85	3	5	9	12	17
90	3	5	8	11	15

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
50	6	13	22	34	48
55	7	14	24	37	51
60	8	16	26	39	53
65	9	17	27	41	56
70	10	18	29	43	58
75	11	19	31	45	60
80	12	20	32	46	62
85	13	22	33	48	64
90	13	23	35	50	66
95	14	24	36	51	68
100	15	25	37	53	70
105	16	26	39	54	71
110	17	27	40	56	73
115	17	28	41	57	74
120	18	29	42	58	76
125	19	29	43	59	77
130	20	30	44	61	79
135	20	31	45	62	80
140	21	32	46	63	82

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	16	26	39	53
20	10	19	30	44	60
25	11	19	31	45	62
30	11	19	31	45	62
35	11	19	31	45	62
40	11	19	31	45	62
45	10	18	29	43	59
50	9	17	27	40	55
55	9	16	25	37	51
60	8	14	23	34	46
65	7	13	21	31	42
70	6	12	19	28	38
75	6	10	17	25	34
80	5	9	15	22	30
85	5	8	14	20	27
90	4	8	12	18	24

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
40	6	11	17	26	35
45	6	11	18	26	36
50	6	12	19	27	37
55	7	12	19	28	38
60	7	12	19	28	38
65	7	13	20	29	39
70	7	13	20	29	39
75	8	13	21	30	40
80	8	14	21	30	40
85	8	14	21	31	41
90	8	14	22	31	41
95	8	14	22	31	42
100	9	15	22	32	42
105	9	15	23	32	42
110	9	15	23	32	43
115	9	15	23	33	43
120	9	15	23	33	44

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	17	24	33
20	7	12	19	28	38
25	7	12	20	29	39
30	7	12	20	29	39
35	7	12	20	29	39
40	7	12	20	29	39
45	7	12	19	27	37
50	6	11	17	25	34
55	6	10	16	23	32
60	5	9	15	21	29
65	5	8	13	19	26
70	4	8	12	17	23
75	4	7	11	16	21
80	3	6	10	14	19
85	3	5	9	12	17
90	3	5	8	11	15

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 (kg)

Male

Male Dumbbell Split Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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 (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	6	13	22	34	48
55	7	14	24	37	51
60	8	16	26	39	53
65	9	17	27	41	56
70	10	18	29	43	58
75	11	19	31	45	60
80	12	20	32	46	62
85	13	22	33	48	64
90	13	23	35	50	66
95	14	24	36	51	68
100	15	25	37	53	70
105	16	26	39	54	71
110	17	27	40	56	73
115	17	28	41	57	74
120	18	29	42	58	76
125	19	29	43	59	77
130	20	30	44	61	79
135	20	31	45	62	80
140	21	32	46	63	82

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	16	26	39	53
20	10	19	30	44	60
25	11	19	31	45	62
30	11	19	31	45	62
35	11	19	31	45	62
40	11	19	31	45	62
45	10	18	29	43	59
50	9	17	27	40	55
55	9	16	25	37	51
60	8	14	23	34	46
65	7	13	21	31	42
70	6	12	19	28	38
75	6	10	17	25	34
80	5	9	15	22	30
85	5	8	14	20	27
90	4	8	12	18	24

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
40	6	11	17	26	35
45	6	11	18	26	36
50	6	12	19	27	37
55	7	12	19	28	38
60	7	12	19	28	38
65	7	13	20	29	39
70	7	13	20	29	39
75	8	13	21	30	40
80	8	14	21	30	40
85	8	14	21	31	41
90	8	14	22	31	41
95	8	14	22	31	42
100	9	15	22	32	42
105	9	15	23	32	42
110	9	15	23	32	43
115	9	15	23	33	43
120	9	15	23	33	44

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	17	24	33
20	7	12	19	28	38
25	7	12	20	29	39
30	7	12	20	29	39
35	7	12	20	29	39
40	7	12	20	29	39
45	7	12	19	27	37
50	6	11	17	25	34
55	6	10	16	23	32
60	5	9	15	21	29
65	5	8	13	19	26
70	4	8	12	17	23
75	4	7	11	16	21
80	3	6	10	14	19
85	3	5	9	12	17
90	3	5	8	11	15

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