Dips Strength Standards for Men and Women

Discover how your Dips performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

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Dips Rep Standards

Compare your Dips performance to these reps standards and see where you stand.

LevelReps
Beginner< 1
Novice8
Intermediate20
Advanced34
Elite49

Dips Standards by Bodyweight

Find the Dips strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs< 110223753
120 lbs< 111233753
130 lbs< 112233752
140 lbs< 112233751
150 lbs< 112233650
160 lbs112233649
170 lbs113233548
180 lbs113233447
190 lbs213223446
200 lbs213223345
210 lbs213223244
220 lbs212213243
230 lbs212213142
240 lbs212213041
250 lbs212203040
260 lbs212202939
270 lbs212192938
280 lbs212192837
290 lbs211192736
300 lbs211182736
310 lbs211182635
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs< 1< 1132539
100 lbs< 1< 1132538
110 lbs< 14132537
120 lbs< 14132436
130 lbs< 14132435
140 lbs< 15132334
150 lbs< 15132233
160 lbs< 15132232
170 lbs< 15122131
180 lbs< 15122030
190 lbs< 14122029
200 lbs< 14121928
210 lbs< 14111927
220 lbs< 14111826
230 lbs< 14111725
240 lbs< 1< 1101724
250 lbs< 1< 1101624
260 lbs< 1< 1101623

Dips Standards by Age

Discover how Dips strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15< 16162840
20< 111223550
25< 111233752
30< 111233752
35< 111233752
40< 111233752
45< 110203448
50< 18183043
55< 15142638
60< 1< 1112133
65< 1< 181727
70< 1< 151321
75< 1< 1< 1916
80< 1< 1< 1612
85< 1< 1< 1< 19
90< 1< 1< 1< 16
AgeBeginnerNoviceIntermediateAdvancedElite
15< 1< 181829
20< 1< 1122437
25< 1< 1132538
30< 1< 1132538
35< 1< 1132538
40< 1< 1132538
45< 1< 1122335
50< 1< 1102031
55< 1< 171627
60< 1< 141322
65< 1< 1< 11018
70< 1< 1< 1613
75< 1< 1< 1< 110
80< 1< 1< 1< 16
85< 1< 1< 1< 1< 1
90< 1< 1< 1< 1< 1

Dips Overview

Dips are a bodyweight exercise that focuses on building strength in the triceps, chest, and shoulders by lowering and raising the body between parallel bars or on a bench.

Muscles Worked

Equipment Needed

Parallel Bars or Bench

How To Perform the Dips

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Want to perfect your form? Check out our detailed guide on Dips for proper technique and tips.

Pro Tips for Dips

  • Keep your core engaged to maintain proper form.
  • Avoid flaring your elbows out to prevent shoulder strain.
  • Lower yourself in a controlled manner to maximize muscle engagement.
  • If you are a beginner, start with bench dips before progressing to parallel bar dips.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Dips?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now