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 10,380 lifts by Strength Level users
Dumbbell Split Squat

Male Dumbbell Split Squat Standards (lb)

Entire Community

Strength LevelWeight
Beginner20 lb
Novice38 lb
Intermediate64 lb
Advanced96 lb
Elite133 lb

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

BWBeg.Nov.Int.Adv.Elite
1101023426898
12012264773105
13014295178111
14016325483116
15018355888122
16020376292127
17022406597132
180244369101137
190264572105142
200284875109146
210305178112150
220315381116155
230335584119159
240355887123163
250376090126166
260396293129170
270406495132174
280426698136177
2904469100139180
3004571103141184
3104773105144187

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%

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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.