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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Dumbbell Squat standards are based on 96,802 lifts by Strength Level users

Male
Female

Male

Male Dumbbell Squat Standards (lb)

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.

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
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?

These are the most popular Dumbbell Squat workouts done by male lifters:

3x10 22%

3x15 8%

3x12 8%

3x8 5%

4x12 5%

5x10 5%

4x10 5%

3x5 4%

4x8 3%

2x10 3%

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
Bodyweight Ratio

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.

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
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:

3x10 16%

5x5 13%

3x12 13%

4x12 7%

4x10 7%

3x8 5%

3x15 4%

2x10 3%

3x20 3%

2x15 3%

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

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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.

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

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

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

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

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

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

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

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

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

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

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

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

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

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Squat should I do?

Calculate Your Strength Level

Female

Female Dumbbell Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Squat should I do?

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

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

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

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

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

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

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