Skip to content
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.

Good target 82 lb Intermediate at 180 lb
Next tier 104 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer dumbbell bench squat

A solid (Intermediate) dumbbell bench squat for a 180 lb male is about 82 lb (0.46x bodyweight). Use the calculator below to convert your own dumbbell bench squat into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 104 lb (0.58x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

dumbbell bench squat demonstration
Estimated Standards

How strong is your dumbbell bench squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment dumbbell
Standards Coverage 21 bodyweights × 5 levels
Difficulty Beginner
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your dumbbell bench squat?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 82 lbs (0.46x bodyweight) on the dumbbell bench squat ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted dumbbell bench squat entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

82 lb Typical 1RM (Intermediate)
0.46x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You dumbbell bench squat?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your dumbbell bench squat Good?

A quick read on what counts as a good dumbbell bench squat at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) dumbbell bench squat is about 82 lb (0.46x bodyweight). Advanced lifters hit 104 lb (0.58x), and Elite is 129 lb (0.72x).

Women (140 lb): a good (Intermediate) dumbbell bench squat is about 45 lb (0.32x bodyweight). Advanced lifters hit 62 lb (0.44x), and Elite is 81 lb (0.58x).

How Much Should You Be Able to dumbbell bench squat?

Men: a 180 lb male should lift about 82 lb at an Intermediate level (a beginner target is around 45 lb).

Women: a 140 lb female should lift about 45 lb at an Intermediate level (a beginner target is around 19 lb).

By bodyweight (men): A 150 lb lifter lifts about 68 lb, and a 220 lb lifter lifts about 99 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 80 lb, while by age 50 the Intermediate standard is about 71 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect dumbbell bench squat Strength?

How dumbbell bench squat standards change across different age groups. Values represent a 1RM in lbs.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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

What Do dumbbell bench squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. 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

Stronger than 20% of lifters. 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

Stronger than 50% of lifters. 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

Stronger than 80% of lifters. 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

Stronger than 95% of lifters. 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

["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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your dumbbell bench squat Good for Your Weight?

Use this page to compare your dumbbell bench squat against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can dumbbell bench squat 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
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.