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Dumbbell Squat Strength Standards for Men and Women

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

Calculate Your Dumbbell Squat Strength Level

Calculate Your Dumbbell Squat Strength

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Dumbbell Squat Weight Standards

Compare your Dumbbell Squat performance to these weight standards and see where you stand.

LevelWeight
Beginner29 lbs
Novice51 lbs
Intermediate82 lbs
Advanced121 lbs
Elite167 lbs

Dumbbell Squat Bodyweight Ratio Standards

See how your Dumbbell Squat strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.15
Novice0.25
Intermediate0.45
Advanced0.70
Elite1.00
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.35
Advanced0.55
Elite0.75

Dumbbell Squat Standards by Bodyweight

Find the Dumbbell Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs18 lbs34 lbs58 lbs90 lbs127 lbs
120 lbs21 lbs38 lbs63 lbs96 lbs134 lbs
130 lbs23 lbs41 lbs68 lbs102 lbs141 lbs
140 lbs25 lbs45 lbs72 lbs107 lbs148 lbs
150 lbs28 lbs48 lbs77 lbs113 lbs154 lbs
160 lbs30 lbs51 lbs81 lbs118 lbs160 lbs
170 lbs32 lbs54 lbs85 lbs123 lbs166 lbs
180 lbs34 lbs57 lbs89 lbs128 lbs172 lbs
190 lbs37 lbs60 lbs93 lbs132 lbs177 lbs
200 lbs39 lbs63 lbs96 lbs137 lbs183 lbs
210 lbs41 lbs66 lbs100 lbs141 lbs188 lbs
220 lbs43 lbs69 lbs103 lbs145 lbs192 lbs
230 lbs45 lbs72 lbs107 lbs149 lbs197 lbs
240 lbs47 lbs74 lbs110 lbs153 lbs202 lbs
250 lbs49 lbs77 lbs113 lbs157 lbs206 lbs
260 lbs51 lbs80 lbs116 lbs161 lbs210 lbs
270 lbs53 lbs82 lbs119 lbs165 lbs215 lbs
280 lbs55 lbs84 lbs122 lbs168 lbs219 lbs
290 lbs57 lbs87 lbs125 lbs172 lbs223 lbs
300 lbs59 lbs89 lbs128 lbs175 lbs226 lbs
310 lbs61 lbs92 lbs131 lbs178 lbs230 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs17 lbs30 lbs49 lbs74 lbs103 lbs
100 lbs18 lbs31 lbs50 lbs75 lbs105 lbs
110 lbs18 lbs32 lbs51 lbs77 lbs106 lbs
120 lbs19 lbs32 lbs52 lbs78 lbs107 lbs
130 lbs19 lbs33 lbs53 lbs79 lbs109 lbs
140 lbs20 lbs34 lbs54 lbs80 lbs110 lbs
150 lbs20 lbs34 lbs55 lbs81 lbs111 lbs
160 lbs20 lbs35 lbs55 lbs82 lbs112 lbs
170 lbs21 lbs35 lbs56 lbs83 lbs113 lbs
180 lbs21 lbs36 lbs57 lbs83 lbs114 lbs
190 lbs21 lbs36 lbs57 lbs84 lbs115 lbs
200 lbs22 lbs37 lbs58 lbs85 lbs116 lbs
210 lbs22 lbs37 lbs58 lbs85 lbs117 lbs
220 lbs22 lbs38 lbs59 lbs86 lbs117 lbs
230 lbs23 lbs38 lbs59 lbs87 lbs118 lbs
240 lbs23 lbs38 lbs60 lbs87 lbs119 lbs
250 lbs23 lbs39 lbs60 lbs88 lbs119 lbs
260 lbs23 lbs39 lbs61 lbs88 lbs120 lbs

Dumbbell Squat Standards by Age

Discover how Dumbbell Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1526 lbs44 lbs71 lbs104 lbs143 lbs
2028 lbs50 lbs80 lbs118 lbs163 lbs
2529 lbs51 lbs82 lbs121 lbs167 lbs
3029 lbs51 lbs82 lbs121 lbs167 lbs
3529 lbs51 lbs82 lbs121 lbs167 lbs
4029 lbs51 lbs82 lbs121 lbs167 lbs
4528 lbs48 lbs78 lbs115 lbs159 lbs
5026 lbs46 lbs74 lbs109 lbs149 lbs
5525 lbs43 lbs69 lbs101 lbs139 lbs
6023 lbs40 lbs63 lbs93 lbs127 lbs
6522 lbs37 lbs58 lbs85 lbs115 lbs
7020 lbs34 lbs53 lbs77 lbs104 lbs
7519 lbs31 lbs48 lbs69 lbs94 lbs
8018 lbs28 lbs43 lbs63 lbs85 lbs
8517 lbs26 lbs40 lbs57 lbs77 lbs
9016 lbs24 lbs36 lbs52 lbs70 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1518 lbs30 lbs47 lbs69 lbs95 lbs
2019 lbs33 lbs53 lbs78 lbs107 lbs
2520 lbs34 lbs54 lbs80 lbs110 lbs
3020 lbs34 lbs54 lbs80 lbs110 lbs
3520 lbs34 lbs54 lbs80 lbs110 lbs
4020 lbs34 lbs54 lbs80 lbs110 lbs
4519 lbs32 lbs51 lbs76 lbs105 lbs
5018 lbs31 lbs49 lbs72 lbs99 lbs
5517 lbs29 lbs46 lbs67 lbs92 lbs
6016 lbs27 lbs42 lbs62 lbs84 lbs
6516 lbs25 lbs39 lbs56 lbs77 lbs
7015 lbs23 lbs36 lbs51 lbs70 lbs
7514 lbs21 lbs33 lbs47 lbs63 lbs
8013 lbs20 lbs30 lbs42 lbs57 lbs
8512 lbs19 lbs27 lbs39 lbs52 lbs
9012 lbs17 lbs25 lbs36 lbs48 lbs

Dumbbell Squat Overview

The Dumbbell Squat is a compound exercise that targets the lower body muscles, enhancing strength, stability, and overall mobility by performing a squat movement while holding dumbbells.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Dumbbell Squat

  1. Start by holding a dumbbell in each hand with your arms fully extended at your sides, palms facing inwards, and feet shoulder-width apart.
  2. Engage your core and keep your chest up and back straight.
  3. Slowly bend your knees and hips to lower your body into a squat, as if sitting back into an invisible chair. Ensure your knees do not go past your toes.
  4. Lower yourself until your thighs are parallel to the floor or as low as your mobility allows while maintaining proper form.
  5. Push through your heels to return to the starting position, straightening your legs and squeezing your glutes at the top.
  6. Repeat for the desired number of repetitions.

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

Pro Tips for Dumbbell Squat

  • Maintain a neutral spine throughout the movement to prevent back strain.
  • Keep your knees aligned with your toes to avoid unnecessary stress on the joints.
  • Engage your core muscles to enhance stability and balance.
  • Start with lighter weights to master form before progressing to heavier dumbbells.
  • Use a mirror or record your form to ensure proper technique.

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