Dumbbell Squat

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.

Our community Dumbbell Squat standards are based on 47,000 lifts by Strength Level users
Dumbbell Squat

Male Dumbbell Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 22 lb
Novice 44 lb
Intermediate 75 lb
Advanced 114 lb
Elite 160 lb
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

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

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

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

3x10 21%
3x12 8%
3x8 7%
5x10 6%
3x5 5%

Calculate Your Strength Level

lb
lb
years old

Female Dumbbell Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 13 lb
Novice 27 lb
Intermediate 47 lb
Advanced 73 lb
Elite 103 lb
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

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 40

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%
4x10 12%
3x12 8%
3x8 6%
4x12 5%

Calculate Your Strength Level

lb
lb
years old

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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.