Strength Level Calculator
Dumbbell Squat Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Dumbbell Squat is about 37 kg (82 lb) and advanced is about 53 kg. For a 60 kg (132 lb) woman, intermediate is about 21 kg and advanced about 32 kg. Enter your own numbers below to see your level.
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Dumbbell Squat strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 8 kg · 17 lb | 14 kg · 32 lb | 28 kg · 63 lb | 42 kg · 94 lb | 63 kg · 138 lb |
| 70 kg · 154 lb | 10 kg · 22 lb | 18 kg · 39 lb | 33 kg · 72 lb | 48 kg · 105 lb | 69 kg · 152 lb |
| 80 kg · 176 lb | 12 kg · 27 lb | 21 kg · 46 lb | 37 kg · 81 lb | 53 kg · 116 lb | 75 kg · 165 lb |
| 90 kg · 198 lb | 14 kg · 32 lb | 24 kg · 52 lb | 41 kg · 89 lb | 57 kg · 126 lb | 80 kg · 177 lb |
| 100 kg · 220 lb | 16 kg · 36 lb | 27 kg · 59 lb | 44 kg · 97 lb | 62 kg · 136 lb | 85 kg · 187 lb |
| 110 kg · 243 lb | 19 kg · 41 lb | 29 kg · 65 lb | 47 kg · 104 lb | 65 kg · 144 lb | 89 kg · 197 lb |
| 120 kg · 265 lb | 21 kg · 45 lb | 32 kg · 70 lb | 51 kg · 111 lb | 69 kg · 153 lb | 94 kg · 207 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 5 kg · 12 lb | 10 kg · 23 lb | 20 kg · 45 lb | 31 kg · 68 lb | 46 kg · 100 lb |
| 60 kg · 132 lb | 6 kg · 13 lb | 11 kg · 24 lb | 21 kg · 47 lb | 32 kg · 70 lb | 47 kg · 103 lb |
| 70 kg · 154 lb | 6 kg · 13 lb | 11 kg · 25 lb | 22 kg · 49 lb | 33 kg · 72 lb | 48 kg · 106 lb |
| 80 kg · 176 lb | 6 kg · 14 lb | 12 kg · 26 lb | 23 kg · 50 lb | 34 kg · 74 lb | 49 kg · 108 lb |
| 90 kg · 198 lb | 7 kg · 15 lb | 12 kg · 27 lb | 23 kg · 51 lb | 34 kg · 76 lb | 50 kg · 110 lb |
Standards are estimates from Lyfta's strength model for a 30-year-old lifter, showing the one-rep max at each level. Beginner = stronger than 5% of lifters, Novice 34%, Intermediate 50%, Advanced 84%, Elite 95%.
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Frequently asked questions
- How do I calculate my Dumbbell Squat strength level?
- Enter your Dumbbell Squat one-rep max, plus your age, bodyweight, and gender. The Lyfta strength level calculator compares that lift with other lifters and ranks you from beginner to elite.
- What is the average Dumbbell Squat weight?
- The median (intermediate) Dumbbell Squat one-rep max is about 37 kg for an 80 kg man and about 21 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Dumbbell Squat for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Dumbbell Squat at about 37 kg (82 lb) and advanced at about 53 kg (117 lb). For a 60 kg (132 lb) woman, intermediate is about 21 kg (46 lb) and advanced about 32 kg (71 lb). The table on this page shows other bodyweights.
- What do beginner, novice, intermediate, advanced, and elite mean?
- They are percentile bands for lifters at your age and bodyweight. Beginner is stronger than about 5% of lifters, intermediate is around the median, advanced is stronger than about 84%, and elite is stronger than about 95%.
- How are Lyfta strength standards calculated?
- Lyfta uses statistical strength models built from lifter data. Your one-rep max is compared with the expected distribution for that exercise at the age, bodyweight, and gender you enter.