These are the most popular Dumbbell Split Squat workouts done by male lifters:
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.
Male
Male Dumbbell Split Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 20 lb |
Novice | 38 lb |
Intermediate | 64 lb |
Advanced | 96 lb |
Elite | 133 lb |
Bodyweight Ratio
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.
By Weight and Age
By Bodyweight
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 |
By Age
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?
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 |
Calculate Your Strength Level
Female
Female Dumbbell Split Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 12 lb |
Novice | 22 lb |
Intermediate | 37 lb |
Advanced | 55 lb |
Elite | 77 lb |
Bodyweight Ratio
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.
By Weight and Age
By Bodyweight
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 |
By Age
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:
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 |
Calculate Your Strength Level
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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. |