Strength Level Calculator
Dumbbell Shrug Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Dumbbell Shrug is about 48 kg (106 lb) and advanced is about 67 kg. For a 60 kg (132 lb) woman, intermediate is about 25 kg and advanced about 39 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 Shrug strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 10 kg · 22 lb | 19 kg · 41 lb | 36 kg · 79 lb | 53 kg · 116 lb | 77 kg · 169 lb |
| 70 kg · 154 lb | 14 kg · 30 lb | 23 kg · 52 lb | 42 kg · 92 lb | 60 kg · 133 lb | 86 kg · 189 lb |
| 80 kg · 176 lb | 17 kg · 37 lb | 28 kg · 62 lb | 48 kg · 105 lb | 67 kg · 149 lb | 94 kg · 208 lb |
| 90 kg · 198 lb | 20 kg · 45 lb | 32 kg · 71 lb | 53 kg · 117 lb | 74 kg · 163 lb | 102 kg · 225 lb |
| 100 kg · 220 lb | 24 kg · 52 lb | 37 kg · 81 lb | 58 kg · 129 lb | 80 kg · 177 lb | 109 kg · 241 lb |
| 110 kg · 243 lb | 27 kg · 59 lb | 41 kg · 90 lb | 63 kg · 140 lb | 86 kg · 190 lb | 116 kg · 255 lb |
| 120 kg · 265 lb | 30 kg · 66 lb | 45 kg · 98 lb | 68 kg · 150 lb | 92 kg · 202 lb | 122 kg · 269 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 4 kg · 10 lb | 10 kg · 21 lb | 22 kg · 49 lb | 35 kg · 77 lb | 54 kg · 120 lb |
| 60 kg · 132 lb | 6 kg · 13 lb | 12 kg · 26 lb | 25 kg · 56 lb | 39 kg · 86 lb | 59 kg · 131 lb |
| 70 kg · 154 lb | 7 kg · 16 lb | 14 kg · 31 lb | 28 kg · 63 lb | 43 kg · 94 lb | 64 kg · 141 lb |
| 80 kg · 176 lb | 9 kg · 19 lb | 16 kg · 35 lb | 31 kg · 69 lb | 46 kg · 102 lb | 68 kg · 150 lb |
| 90 kg · 198 lb | 10 kg · 22 lb | 18 kg · 40 lb | 34 kg · 74 lb | 49 kg · 109 lb | 71 kg · 158 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 Shrug strength level?
- Enter your Dumbbell Shrug 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 Shrug weight?
- The median (intermediate) Dumbbell Shrug one-rep max is about 48 kg for an 80 kg man and about 25 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Dumbbell Shrug for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Dumbbell Shrug at about 48 kg (106 lb) and advanced at about 67 kg (148 lb). For a 60 kg (132 lb) woman, intermediate is about 25 kg (55 lb) and advanced about 39 kg (86 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.