These are the most popular Dumbbell Squat workouts done by male lifters:
Dumbbell Squat Standards
Measured in lb
Dumbbell Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Dumbbell Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 22 lb |
Novice | 44 lb |
Intermediate | 75 lb |
Advanced | 114 lb |
Elite | 160 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.15x |
Novice | 0.25x |
Intermediate | 0.45x |
Advanced | 0.70x |
Elite | 1.00x |
How much should I be able to Dumbbell Squat? (lb)
What is the average Dumbbell Squat? The average Dumbbell Squat weight for a male lifter is 75 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Dumbbell Squat? Male beginners should aim to lift 22 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 11 | 27 | 51 | 83 | 120 |
120 | 14 | 31 | 56 | 89 | 127 |
130 | 16 | 34 | 61 | 95 | 134 |
140 | 18 | 38 | 65 | 100 | 141 |
150 | 21 | 41 | 70 | 106 | 147 |
160 | 23 | 44 | 74 | 111 | 153 |
170 | 25 | 47 | 78 | 116 | 159 |
180 | 27 | 50 | 82 | 121 | 165 |
190 | 30 | 53 | 86 | 125 | 170 |
200 | 32 | 56 | 89 | 130 | 176 |
210 | 34 | 59 | 93 | 134 | 181 |
220 | 36 | 62 | 96 | 138 | 185 |
230 | 38 | 65 | 100 | 142 | 190 |
240 | 40 | 67 | 103 | 146 | 195 |
250 | 42 | 70 | 106 | 150 | 199 |
260 | 44 | 73 | 109 | 154 | 203 |
270 | 46 | 75 | 112 | 158 | 208 |
280 | 48 | 77 | 115 | 161 | 212 |
290 | 50 | 80 | 118 | 165 | 216 |
300 | 52 | 82 | 121 | 168 | 219 |
310 | 54 | 85 | 124 | 171 | 223 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 19 | 37 | 64 | 97 | 136 |
20 | 21 | 43 | 73 | 111 | 156 |
25 | 22 | 44 | 75 | 114 | 160 |
30 | 22 | 44 | 75 | 114 | 160 |
35 | 22 | 44 | 75 | 114 | 160 |
40 | 22 | 44 | 75 | 114 | 160 |
45 | 21 | 41 | 71 | 108 | 152 |
50 | 19 | 39 | 67 | 102 | 142 |
55 | 18 | 36 | 62 | 94 | 132 |
60 | 16 | 33 | 56 | 86 | 120 |
65 | 15 | 30 | 51 | 78 | 108 |
70 | 13 | 27 | 46 | 70 | 97 |
75 | 12 | 24 | 41 | 62 | 87 |
80 | 11 | 21 | 36 | 56 | 78 |
85 | 10 | 19 | 33 | 50 | 70 |
90 | 9 | 17 | 29 | 45 | 63 |
How many sets and reps of Dumbbell Squat should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 22% | 320 |
2 | 3 | 15 | 8% | 117 |
2 | 3 | 12 | 8% | 117 |
4 | 3 | 8 | 5% | 79 |
5 | 4 | 12 | 5% | 74 |
6 | 5 | 10 | 5% | 68 |
7 | 4 | 10 | 5% | 66 |
8 | 3 | 5 | 4% | 53 |
9 | 4 | 8 | 3% | 47 |
10 | 2 | 10 | 3% | 43 |
Calculate Your Strength Level
Female
Female Dumbbell Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 13 lb |
Novice | 27 lb |
Intermediate | 47 lb |
Advanced | 73 lb |
Elite | 103 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.10x |
Novice | 0.20x |
Intermediate | 0.35x |
Advanced | 0.55x |
Elite | 0.75x |
How much should I be able to Dumbbell Squat? (lb)
What is the average Dumbbell Squat? The average Dumbbell Squat weight for a female lifter is 47 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Dumbbell Squat? Female beginners should aim to lift 13 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 10 | 23 | 42 | 67 | 96 |
100 | 11 | 24 | 43 | 68 | 98 |
110 | 11 | 25 | 44 | 70 | 99 |
120 | 12 | 25 | 45 | 71 | 100 |
130 | 12 | 26 | 46 | 72 | 102 |
140 | 13 | 27 | 47 | 73 | 103 |
150 | 13 | 27 | 48 | 74 | 104 |
160 | 13 | 28 | 48 | 75 | 105 |
170 | 14 | 28 | 49 | 76 | 106 |
180 | 14 | 29 | 50 | 76 | 107 |
190 | 14 | 29 | 50 | 77 | 108 |
200 | 15 | 30 | 51 | 78 | 109 |
210 | 15 | 30 | 51 | 78 | 110 |
220 | 15 | 31 | 52 | 79 | 110 |
230 | 16 | 31 | 52 | 80 | 111 |
240 | 16 | 31 | 53 | 80 | 112 |
250 | 16 | 32 | 53 | 81 | 112 |
260 | 16 | 32 | 54 | 81 | 113 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 11 | 23 | 40 | 62 | 88 |
20 | 12 | 26 | 46 | 71 | 100 |
25 | 13 | 27 | 47 | 73 | 103 |
30 | 13 | 27 | 47 | 73 | 103 |
35 | 13 | 27 | 47 | 73 | 103 |
40 | 13 | 27 | 47 | 73 | 103 |
45 | 12 | 25 | 44 | 69 | 98 |
50 | 11 | 24 | 42 | 65 | 92 |
55 | 10 | 22 | 39 | 60 | 85 |
60 | 9 | 20 | 35 | 55 | 77 |
65 | 9 | 18 | 32 | 49 | 70 |
70 | 8 | 16 | 29 | 44 | 63 |
75 | 7 | 14 | 26 | 40 | 56 |
80 | 6 | 13 | 23 | 35 | 50 |
85 | 5 | 12 | 20 | 32 | 45 |
90 | 5 | 10 | 18 | 29 | 41 |
How many sets and reps of Dumbbell Squat should I do?
These are the most popular Dumbbell Squat workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 16% | 63 |
2 | 5 | 5 | 13% | 53 |
3 | 3 | 12 | 13% | 52 |
4 | 4 | 12 | 7% | 30 |
4 | 4 | 10 | 7% | 30 |
6 | 3 | 8 | 5% | 19 |
7 | 3 | 15 | 4% | 18 |
8 | 2 | 10 | 3% | 12 |
9 | 3 | 20 | 3% | 11 |
9 | 2 | 15 | 3% | 11 |
Calculate Your Strength Level
Create Standards
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. |
More Exercises
Other Languages
- Dumbbell Squat (EN)
- Kniebeugen mit Kurzhantel (DE)
- Sentadilla con mancuernas (ES)
- Squat avec haltères (FR)
- Przysiad z hantlami (PL)
- Squat con Manubri (IT)
- Agachamento com halteres (PT)