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Dumbbell Bench Squat strength standards

What is a good Dumbbell Bench Squat?

For a 180 lb male, an Intermediate Dumbbell Bench Squat is about 82 lb (0.46x bodyweight). Advanced starts around 104 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Dumbbell Bench Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.28. 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 21 32 47 64 83
120 24 37 52 71 91
130 28 41 58 77 98
140 32 45 63 83 104
150 35 50 68 88 111
160 39 54 73 94 117
170 42 58 77 99 123
180 45 62 82 104 129
190 49 66 86 109 134
200 52 69 90 114 140
210 55 73 95 119 145
220 59 77 99 124 150
230 62 80 103 128 155
240 64 84 107 132 160
250 67 87 111 137 164
260 70 90 114 141 169
270 73 94 118 145 173
280 76 97 122 149 178
290 79 100 125 153 182
300 81 103 129 157 186
310 84 106 132 160 190

The Dumbbell Bench Squat standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Dumbbell Bench Squat Standards by Age

How the Dumbbell Bench Squat standards change with age, as a 1RM in lb. 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 34 49 68 91 115
20 39 56 78 104 132
25 39 58 80 107 135
30 39 58 80 107 135
35 39 58 80 107 135
40 39 58 80 107 135
45 38 55 76 101 128
50 35 51 71 95 120
55 32 48 66 88 111
60 30 43 60 80 102
65 27 39 55 73 92
70 24 35 49 65 82
75 22 31 44 58 74
80 19 28 39 52 66
85 17 25 35 46 59
90 16 23 32 42 53

The Dumbbell Bench Squat standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Dumbbell Bench Squat Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 82 lbs (0.46x bodyweight) on the Dumbbell Bench Squat is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Dumbbell Bench Squat Strength Levels Mean

Beginner

You are learning to hit proper depth on the Dumbbell Bench Squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

You can execute the Dumbbell Bench Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Your Dumbbell Bench Squat technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

You have refined your Dumbbell Bench Squat stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Your Dumbbell Bench Squat is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your Dumbbell Bench Squat

Tier-specific training recommendations to move your Dumbbell Bench Squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the Dumbbell Bench Squat 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a Dumbbell Bench Squat variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the Dumbbell Bench Squat movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your Dumbbell Bench Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Dumbbell Bench Squat

Dumbbell Bench Squat demonstration
Primary Muscles glutes
Equipment dumbbell
Difficulty Beginner
Type Compound
["Place a dumbbell on the ground in front of a bench.","Stand facing away from the bench with your feet shoulder-width apart.","Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight.","Once your glutes touch the bench, push through your heels to stand back up to the starting position.","Repeat for the desired number of repetitions."]

Read the complete Dumbbell Bench Squat guide on FitnessVolt →

Where Do These Dumbbell Bench Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Dumbbell Bench Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.28 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Dumbbell Bench Squat itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Dumbbell Bench Squat depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Dumbbell Bench Squat after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Dumbbell Bench Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.28 (confidence: medium). It is a set of targets, not a measured population.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.