Strength Level Calculator
Dumbbell Thruster Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Dumbbell Thruster is about 31 kg (68 lb) and advanced is about 43 kg. For a 60 kg (132 lb) woman, intermediate is about 15 kg and advanced about 21 kg. Enter your own numbers below to see your level.
Your lift
Use a true one-rep max, or estimate one from a heavy set you can do with good form.
Kg
Gender
yrs
Kg
Your strength levelUpdating…
…
Calculating your level…
Track your real lifts with Lyfta
Log every set and watch your strength level move over time — across every exercise you train.
Dumbbell Thruster strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 8 kg · 18 lb | 14 kg · 30 lb | 23 kg · 51 lb | 33 kg · 72 lb | 45 kg · 100 lb |
| 70 kg · 154 lb | 11 kg · 24 lb | 17 kg · 38 lb | 27 kg · 60 lb | 38 kg · 83 lb | 51 kg · 113 lb |
| 80 kg · 176 lb | 14 kg · 30 lb | 20 kg · 45 lb | 31 kg · 69 lb | 43 kg · 94 lb | 57 kg · 125 lb |
| 90 kg · 198 lb | 16 kg · 35 lb | 24 kg · 52 lb | 35 kg · 78 lb | 47 kg · 104 lb | 62 kg · 137 lb |
| 100 kg · 220 lb | 19 kg · 41 lb | 27 kg · 59 lb | 39 kg · 86 lb | 51 kg · 113 lb | 67 kg · 147 lb |
| 110 kg · 243 lb | 21 kg · 46 lb | 30 kg · 65 lb | 42 kg · 93 lb | 55 kg · 122 lb | 71 kg · 157 lb |
| 120 kg · 265 lb | 23 kg · 51 lb | 32 kg · 71 lb | 46 kg · 101 lb | 59 kg · 130 lb | 75 kg · 166 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 4 kg · 10 lb | 8 kg · 17 lb | 13 kg · 29 lb | 19 kg · 42 lb | 27 kg · 59 lb |
| 60 kg · 132 lb | 5 kg · 12 lb | 9 kg · 20 lb | 15 kg · 33 lb | 21 kg · 47 lb | 29 kg · 65 lb |
| 70 kg · 154 lb | 6 kg · 14 lb | 10 kg · 23 lb | 17 kg · 37 lb | 23 kg · 51 lb | 32 kg · 69 lb |
| 80 kg · 176 lb | 7 kg · 16 lb | 11 kg · 25 lb | 18 kg · 40 lb | 25 kg · 55 lb | 34 kg · 74 lb |
| 90 kg · 198 lb | 8 kg · 18 lb | 13 kg · 28 lb | 19 kg · 43 lb | 26 kg · 58 lb | 35 kg · 78 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%.
More exercises
Strength level calculator
Frequently asked questions
- How do I calculate my Dumbbell Thruster strength level?
- Enter your Dumbbell Thruster 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 Thruster weight?
- The median (intermediate) Dumbbell Thruster one-rep max is about 31 kg for an 80 kg man and about 15 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Dumbbell Thruster for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Dumbbell Thruster at about 31 kg (68 lb) and advanced at about 43 kg (95 lb). For a 60 kg (132 lb) woman, intermediate is about 15 kg (33 lb) and advanced about 21 kg (46 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.