What is a good Dips?
For a 180 lb male, an Intermediate Dips is about 20 reps. Advanced starts around 31 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.
How Many Dips Should You Be Able to Do?
Dips rep targets for a 180 lb man, by training level:
Dips Standards by Bodyweight
Estimates from the FitnessVolt standards model. Gym data has its own section below. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 7 | 19 | 34 | 50 |
| 120 | < 1 | 8 | 20 | 34 | 50 |
| 130 | < 1 | 9 | 20 | 34 | 49 |
| 140 | < 1 | 9 | 20 | 34 | 48 |
| 150 | < 1 | 9 | 20 | 33 | 47 |
| 160 | 1 | 9 | 20 | 33 | 46 |
| 170 | 1 | 10 | 20 | 32 | 45 |
| 180 | 1 | 10 | 20 | 31 | 44 |
| 190 | 2 | 10 | 19 | 31 | 43 |
| 200 | 2 | 10 | 19 | 30 | 42 |
| 210 | 2 | 10 | 19 | 29 | 41 |
| 220 | 2 | 9 | 18 | 29 | 40 |
| 230 | 2 | 9 | 18 | 28 | 39 |
| 240 | 2 | 9 | 18 | 27 | 38 |
| 250 | 2 | 9 | 17 | 27 | 37 |
| 260 | 2 | 9 | 17 | 26 | 36 |
| 270 | 2 | 9 | 16 | 26 | 35 |
| 280 | 2 | 9 | 16 | 25 | 34 |
| 290 | 2 | 8 | 16 | 24 | 33 |
| 300 | 2 | 8 | 15 | 24 | 33 |
| 310 | 2 | 8 | 15 | 23 | 32 |
| 90 | < 1 | < 1 | 10 | 22 | 36 |
| 100 | < 1 | < 1 | 10 | 22 | 35 |
| 110 | < 1 | 1 | 10 | 22 | 34 |
| 120 | < 1 | 1 | 10 | 21 | 33 |
| 130 | < 1 | 1 | 10 | 21 | 32 |
| 140 | < 1 | 2 | 10 | 20 | 31 |
| 150 | < 1 | 2 | 10 | 19 | 30 |
| 160 | < 1 | 2 | 10 | 19 | 29 |
| 170 | < 1 | 2 | 9 | 18 | 28 |
| 180 | < 1 | 2 | 9 | 17 | 27 |
| 190 | < 1 | 1 | 9 | 17 | 26 |
| 200 | < 1 | 1 | 9 | 16 | 25 |
| 210 | < 1 | 1 | 8 | 16 | 24 |
| 220 | < 1 | 1 | 8 | 15 | 23 |
| 230 | < 1 | 1 | 8 | 14 | 22 |
| 240 | < 1 | < 1 | 7 | 14 | 21 |
| 250 | < 1 | < 1 | 7 | 13 | 21 |
| 260 | < 1 | < 1 | 7 | 13 | 20 |
The Dips standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
Dips Standards by Age
How the Dips standards change with age, in reps. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 3 | 13 | 25 | 37 |
| 20 | < 1 | 8 | 19 | 32 | 47 |
| 25 | < 1 | 8 | 20 | 34 | 49 |
| 30 | < 1 | 8 | 20 | 34 | 49 |
| 35 | < 1 | 8 | 20 | 34 | 49 |
| 40 | < 1 | 8 | 20 | 34 | 49 |
| 45 | < 1 | 7 | 17 | 31 | 45 |
| 50 | < 1 | 5 | 15 | 27 | 40 |
| 55 | < 1 | 2 | 11 | 23 | 35 |
| 60 | < 1 | < 1 | 8 | 18 | 30 |
| 65 | < 1 | < 1 | 5 | 14 | 24 |
| 70 | < 1 | < 1 | 2 | 10 | 18 |
| 75 | < 1 | < 1 | < 1 | 6 | 13 |
| 80 | < 1 | < 1 | < 1 | 3 | 9 |
| 85 | < 1 | < 1 | < 1 | < 1 | 6 |
| 90 | < 1 | < 1 | < 1 | < 1 | 3 |
| 15 | < 1 | < 1 | 5 | 15 | 26 |
| 20 | < 1 | < 1 | 9 | 21 | 34 |
| 25 | < 1 | < 1 | 10 | 22 | 35 |
| 30 | < 1 | < 1 | 10 | 22 | 35 |
| 35 | < 1 | < 1 | 10 | 22 | 35 |
| 40 | < 1 | < 1 | 10 | 22 | 35 |
| 45 | < 1 | < 1 | 9 | 20 | 32 |
| 50 | < 1 | < 1 | 7 | 17 | 28 |
| 55 | < 1 | < 1 | 4 | 13 | 24 |
| 60 | < 1 | < 1 | 1 | 10 | 19 |
| 65 | < 1 | < 1 | < 1 | 7 | 15 |
| 70 | < 1 | < 1 | < 1 | 3 | 10 |
| 75 | < 1 | < 1 | < 1 | < 1 | 7 |
| 80 | < 1 | < 1 | < 1 | < 1 | 3 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
The Dips standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Dips in the Gym
Self-reported lifts from the Symmetric Strength gym dataset, n=132,437, updated June 5, 2026. Symmetric Strength records this lift as total load: bodyweight plus any added weight, shown as an estimated 1RM in pounds (kilograms in brackets). These numbers do not convert to the rep targets above. Bodyweight classes with fewer than 100 entries are not shown.
| Bodyweight class | Sample size | 25th %ile | Median | 75th %ile | 90th %ile | Median × BW |
|---|---|---|---|---|---|---|
| 59kg | 2,547 | 165 lb (74.7 kg) | 189 lb (85.8 kg) | 219 lb (99.4 kg) | 250 lb (113.2 kg) | 1.45x |
| 66kg | 9,586 | 190 lb (86.4 kg) | 216 lb (97.9 kg) | 240 lb (108.9 kg) | 265 lb (120.0 kg) | 1.48x |
| 74kg | 24,703 | 212 lb (96.1 kg) | 240 lb (108.8 kg) | 269 lb (122.1 kg) | 294 lb (133.2 kg) | 1.47x |
| 83kg | 38,681 | 235 lb (106.7 kg) | 263 lb (119.3 kg) | 293 lb (133.1 kg) | 323 lb (146.3 kg) | 1.44x |
| 93kg | 33,118 | 256 lb (116.1 kg) | 285 lb (129.2 kg) | 317 lb (143.7 kg) | 346 lb (157.0 kg) | 1.39x |
| 105kg | 13,162 | 279 lb (126.7 kg) | 306 lb (138.7 kg) | 341 lb (154.6 kg) | 377 lb (170.8 kg) | 1.32x |
| 120kg | 4,303 | 305 lb (138.4 kg) | 333 lb (150.8 kg) | 367 lb (166.4 kg) | 400 lb (181.4 kg) | 1.26x |
| 120+kg | 1,321 | 154 lb (70.0 kg) | 323 lb (146.6 kg) | 379 lb (172.0 kg) | 422 lb (191.2 kg) | 1.14x |
Dips in the Gym by Age
The same Symmetric Strength gym lifts, grouped by age bracket across all bodyweights. Age brackets with fewer than 100 entries are not shown.
| Age bracket | Sample size | 25th %ile | Median | 75th %ile | 90th %ile |
|---|---|---|---|---|---|
| <20 | 17,879 | 215 lb (97.3 kg) | 250 lb (113.2 kg) | 284 lb (128.8 kg) | 320 lb (145.1 kg) |
| 20-29 | 66,597 | 232 lb (105.3 kg) | 267 lb (121.0 kg) | 304 lb (138.1 kg) | 341 lb (154.8 kg) |
| 30-39 | 27,004 | 241 lb (109.3 kg) | 274 lb (124.1 kg) | 309 lb (140.3 kg) | 341 lb (154.6 kg) |
| 40-49 | 7,593 | 243 lb (110.3 kg) | 277 lb (125.7 kg) | 312 lb (141.3 kg) | 340 lb (154.2 kg) |
| 50-59 | 2,804 | 232 lb (105.3 kg) | 255 lb (115.7 kg) | 287 lb (130.1 kg) | 328 lb (148.9 kg) |
| 60+ | 423 | 206 lb (93.3 kg) | 261 lb (118.4 kg) | 303 lb (137.5 kg) | 313 lb (142.1 kg) |
Check Your Dips Level
What the Dips Strength Levels Mean
You are working toward your first full-range reps. Incline or knee versions are the normal starting point.
You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.
You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.
Long sets with strict form are routine for you. Many lifters at this level add load with a weight vest or belt to keep progressing.
Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.
How to Progress Your Dips
Tier-specific training recommendations to move your Dips to the next level.
- Start from an incline, hands on a bench or wall, where you can do 8 to 12 clean reps.
- Lower the incline step by step as those reps get easy.
- End each set one or two reps before your form breaks.
- Train the movement 2 to 3 times a week with several sets, not one all-out set.
- Add one rep to one set each session, and keep the full range.
- Test your max reps every 3 to 4 weeks, not every session.
- Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
- Slow the lowering phase or pause at the bottom.
- Keep one high-rep day a week so your max set keeps growing.
- Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
- Track your best set and your weighted reps: both show progress.
- Your bodyweight changes your rep count directly, so compare tests at a similar weight.
How to Perform Dips
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Tips
- 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.
Where Do These Dips Standards Come From?
The levels on this page are estimates from the FitnessVolt strength standards model. The Dips table is an editorial FitnessVolt table, not a measured population. The Dips in the Gym section uses self-reported Symmetric Strength data and is kept separate. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
Frequently Asked Questions
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