Dumbbell Thruster Standards

Measured in kg

Dumbbell Thruster 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 Thruster standards are based on 3,513 lifts by Strength Level users

Male
Female

Male

Male Dumbbell Thruster Standards (kg)

Weight

Strength Level	Weight
Beginner	12 kg
Novice	20 kg
Intermediate	30 kg
Advanced	43 kg
Elite	58 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.40x
Advanced	0.55x
Elite	0.75x

How much should I be able to Dumbbell Thruster? (kg)

What is the average Dumbbell Thruster? The average Dumbbell Thruster weight for a male lifter is 30 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Thruster? Male beginners should aim to lift 12 kg (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
50	5	10	18	27	38
55	7	12	20	30	41
60	8	14	23	33	44
65	9	16	25	36	48
70	11	18	27	38	51
75	12	19	29	41	53
80	13	21	31	43	56
85	15	23	33	45	59
90	16	24	35	48	61
95	17	26	37	50	64
100	18	27	39	52	66
105	20	29	40	54	69
110	21	30	42	56	71
115	22	32	44	58	73
120	23	33	45	60	75
125	24	35	47	62	77
130	25	36	49	63	79
135	27	37	50	65	81
140	28	38	52	67	83

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	17	26	37	49
20	11	19	30	42	56
25	12	20	30	43	58
30	12	20	30	43	58
35	12	20	30	43	58
40	12	20	30	43	58
45	11	19	29	41	55
50	10	17	27	39	52
55	10	16	25	36	48
60	9	15	23	33	44
65	8	13	21	29	39
70	7	12	18	26	35
75	6	11	17	24	32
80	6	10	15	21	28
85	5	9	13	19	25
90	5	8	12	17	23

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

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

3x15 62%

3x10 9%

2x10 6%

3x12 4%

4x10 3%

3x5 2%

2x20 2%

4x8 2%

3x8 1%

4x4 1%

10x4 1%

4x12 1%

4x14 1%

4x30 1%

7x7 1%

6x10 1%

Rank	Sets	Reps	Percent	Workouts
1	3	15	62%	55
2	3	10	9%	8
3	2	10	6%	5
4	3	12	4%	4
5	4	10	3%	3
6	3	5	2%	2
6	2	20	2%	2
6	4	8	2%	2
9	3	8	1%	1
9	4	4	1%	1
9	10	4	1%	1
9	4	12	1%	1
9	4	14	1%	1
9	4	30	1%	1
9	7	7	1%	1
9	6	10	1%	1

Calculate Your Strength Level

Female

Female Dumbbell Thruster Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	5 kg
Novice	10 kg
Intermediate	15 kg
Advanced	22 kg
Elite	30 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.25x
Advanced	0.35x
Elite	0.50x

How much should I be able to Dumbbell Thruster? (kg)

What is the average Dumbbell Thruster? The average Dumbbell Thruster weight for a female lifter is 15 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Thruster? Female beginners should aim to lift 5 kg (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
40	3	6	11	17	23
45	4	7	12	18	25
50	4	8	13	19	26
55	5	9	14	20	28
60	5	9	15	21	29
65	6	10	16	22	30
70	6	11	16	23	31
75	7	11	17	24	32
80	7	12	18	25	33
85	8	12	19	26	34
90	8	13	19	27	35
95	9	14	20	27	36
100	9	14	21	28	37
105	9	15	21	29	38
110	10	15	22	30	38
115	10	15	22	30	39
120	11	16	23	31	40

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	8	13	19	26
20	5	9	15	22	30
25	5	10	15	22	30
30	5	10	15	22	30
35	5	10	15	22	30
40	5	10	15	22	30
45	5	9	15	21	29
50	5	9	14	20	27
55	4	8	13	19	25
60	4	7	12	17	23
65	4	7	10	15	21
70	3	6	9	14	19
75	3	5	8	12	17
80	3	5	8	11	15
85	2	4	7	10	13
90	2	4	6	9	12

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

These are the most popular Dumbbell Thruster workouts done by female lifters:

3x10 24%

2x10 18%

6x10 18%

3x20 12%

4x10 12%

3x6 6%

3x12 6%

5x10 6%

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	4
2	2	10	18%	3
2	6	10	18%	3
4	3	20	12%	2
4	4	10	12%	2
6	3	6	6%	1
6	3	12	6%	1
6	5	10	6%	1

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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.

Other Languages

Dumbbell Thruster (EN)
Kurzhantel-Thruster (DE)
Thruster con mancuernas (ES)
Przysiad z wyciśnięciem hantli (PL)
Thruster con Manubri (IT)
Agachamento com Impulso com halteres (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	5	10	18	27	38
55	7	12	20	30	41
60	8	14	23	33	44
65	9	16	25	36	48
70	11	18	27	38	51
75	12	19	29	41	53
80	13	21	31	43	56
85	15	23	33	45	59
90	16	24	35	48	61
95	17	26	37	50	64
100	18	27	39	52	66
105	20	29	40	54	69
110	21	30	42	56	71
115	22	32	44	58	73
120	23	33	45	60	75
125	24	35	47	62	77
130	25	36	49	63	79
135	27	37	50	65	81
140	28	38	52	67	83

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	17	26	37	49
20	11	19	30	42	56
25	12	20	30	43	58
30	12	20	30	43	58
35	12	20	30	43	58
40	12	20	30	43	58
45	11	19	29	41	55
50	10	17	27	39	52
55	10	16	25	36	48
60	9	15	23	33	44
65	8	13	21	29	39
70	7	12	18	26	35
75	6	11	17	24	32
80	6	10	15	21	28
85	5	9	13	19	25
90	5	8	12	17	23

Rank	Sets	Reps	Percent	Workouts
1	3	15	62%	55
2	3	10	9%	8
3	2	10	6%	5
4	3	12	4%	4
5	4	10	3%	3
6	3	5	2%	2
6	2	20	2%	2
6	4	8	2%	2
9	3	8	1%	1
9	4	4	1%	1
9	10	4	1%	1
9	4	12	1%	1
9	4	14	1%	1
9	4	30	1%	1
9	7	7	1%	1
9	6	10	1%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	11	17	23
45	4	7	12	18	25
50	4	8	13	19	26
55	5	9	14	20	28
60	5	9	15	21	29
65	6	10	16	22	30
70	6	11	16	23	31
75	7	11	17	24	32
80	7	12	18	25	33
85	8	12	19	26	34
90	8	13	19	27	35
95	9	14	20	27	36
100	9	14	21	28	37
105	9	15	21	29	38
110	10	15	22	30	38
115	10	15	22	30	39
120	11	16	23	31	40

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	8	13	19	26
20	5	9	15	22	30
25	5	10	15	22	30
30	5	10	15	22	30
35	5	10	15	22	30
40	5	10	15	22	30
45	5	9	15	21	29
50	5	9	14	20	27
55	4	8	13	19	25
60	4	7	12	17	23
65	4	7	10	15	21
70	3	6	9	14	19
75	3	5	8	12	17
80	3	5	8	11	15
85	2	4	7	10	13
90	2	4	6	9	12

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	4
2	2	10	18%	3
2	6	10	18%	3
4	3	20	12%	2
4	4	10	12%	2
6	3	6	6%	1
6	3	12	6%	1
6	5	10	6%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
50	5	10	18	27	38
55	7	12	20	30	41
60	8	14	23	33	44
65	9	16	25	36	48
70	11	18	27	38	51
75	12	19	29	41	53
80	13	21	31	43	56
85	15	23	33	45	59
90	16	24	35	48	61
95	17	26	37	50	64
100	18	27	39	52	66
105	20	29	40	54	69
110	21	30	42	56	71
115	22	32	44	58	73
120	23	33	45	60	75
125	24	35	47	62	77
130	25	36	49	63	79
135	27	37	50	65	81
140	28	38	52	67	83

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	17	26	37	49
20	11	19	30	42	56
25	12	20	30	43	58
30	12	20	30	43	58
35	12	20	30	43	58
40	12	20	30	43	58
45	11	19	29	41	55
50	10	17	27	39	52
55	10	16	25	36	48
60	9	15	23	33	44
65	8	13	21	29	39
70	7	12	18	26	35
75	6	11	17	24	32
80	6	10	15	21	28
85	5	9	13	19	25
90	5	8	12	17	23

Rank	Sets	Reps	Percent	Workouts
1	3	15	62%	55
2	3	10	9%	8
3	2	10	6%	5
4	3	12	4%	4
5	4	10	3%	3
6	3	5	2%	2
6	2	20	2%	2
6	4	8	2%	2
9	3	8	1%	1
9	4	4	1%	1
9	10	4	1%	1
9	4	12	1%	1
9	4	14	1%	1
9	4	30	1%	1
9	7	7	1%	1
9	6	10	1%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	11	17	23
45	4	7	12	18	25
50	4	8	13	19	26
55	5	9	14	20	28
60	5	9	15	21	29
65	6	10	16	22	30
70	6	11	16	23	31
75	7	11	17	24	32
80	7	12	18	25	33
85	8	12	19	26	34
90	8	13	19	27	35
95	9	14	20	27	36
100	9	14	21	28	37
105	9	15	21	29	38
110	10	15	22	30	38
115	10	15	22	30	39
120	11	16	23	31	40

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	8	13	19	26
20	5	9	15	22	30
25	5	10	15	22	30
30	5	10	15	22	30
35	5	10	15	22	30
40	5	10	15	22	30
45	5	9	15	21	29
50	5	9	14	20	27
55	4	8	13	19	25
60	4	7	12	17	23
65	4	7	10	15	21
70	3	6	9	14	19
75	3	5	8	12	17
80	3	5	8	11	15
85	2	4	7	10	13
90	2	4	6	9	12

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	4
2	2	10	18%	3
2	6	10	18%	3
4	3	20	12%	2
4	4	10	12%	2
6	3	6	6%	1
6	3	12	6%	1
6	5	10	6%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
50	5	10	18	27	38
55	7	12	20	30	41
60	8	14	23	33	44
65	9	16	25	36	48
70	11	18	27	38	51
75	12	19	29	41	53
80	13	21	31	43	56
85	15	23	33	45	59
90	16	24	35	48	61
95	17	26	37	50	64
100	18	27	39	52	66
105	20	29	40	54	69
110	21	30	42	56	71
115	22	32	44	58	73
120	23	33	45	60	75
125	24	35	47	62	77
130	25	36	49	63	79
135	27	37	50	65	81
140	28	38	52	67	83

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	17	26	37	49
20	11	19	30	42	56
25	12	20	30	43	58
30	12	20	30	43	58
35	12	20	30	43	58
40	12	20	30	43	58
45	11	19	29	41	55
50	10	17	27	39	52
55	10	16	25	36	48
60	9	15	23	33	44
65	8	13	21	29	39
70	7	12	18	26	35
75	6	11	17	24	32
80	6	10	15	21	28
85	5	9	13	19	25
90	5	8	12	17	23

Rank	Sets	Reps	Percent	Workouts
1	3	15	62%	55
2	3	10	9%	8
3	2	10	6%	5
4	3	12	4%	4
5	4	10	3%	3
6	3	5	2%	2
6	2	20	2%	2
6	4	8	2%	2
9	3	8	1%	1
9	4	4	1%	1
9	10	4	1%	1
9	4	12	1%	1
9	4	14	1%	1
9	4	30	1%	1
9	7	7	1%	1
9	6	10	1%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	6	11	17	23
45	4	7	12	18	25
50	4	8	13	19	26
55	5	9	14	20	28
60	5	9	15	21	29
65	6	10	16	22	30
70	6	11	16	23	31
75	7	11	17	24	32
80	7	12	18	25	33
85	8	12	19	26	34
90	8	13	19	27	35
95	9	14	20	27	36
100	9	14	21	28	37
105	9	15	21	29	38
110	10	15	22	30	38
115	10	15	22	30	39
120	11	16	23	31	40

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	8	13	19	26
20	5	9	15	22	30
25	5	10	15	22	30
30	5	10	15	22	30
35	5	10	15	22	30
40	5	10	15	22	30
45	5	9	15	21	29
50	5	9	14	20	27
55	4	8	13	19	25
60	4	7	12	17	23
65	4	7	10	15	21
70	3	6	9	14	19
75	3	5	8	12	17
80	3	5	8	11	15
85	2	4	7	10	13
90	2	4	6	9	12

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	4
2	2	10	18%	3
2	6	10	18%	3
4	3	20	12%	2
4	4	10	12%	2
6	3	6	6%	1
6	3	12	6%	1
6	5	10	6%	1