Dumbbell Thruster Strength Standards for Men and Women

Discover how your Dumbbell Thruster 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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Calculate Your Dumbbell Thruster Strength

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Dumbbell Thruster Weight Standards

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

LevelWeight
Beginner31 lbs
Novice49 lbs
Intermediate73 lbs
Advanced101 lbs
Elite134 lbs

Dumbbell Thruster Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.15
Novice0.25
Intermediate0.40
Advanced0.55
Elite0.75
LevelBodyweight Ratio
Beginner0.10
Novice0.15
Intermediate0.25
Advanced0.35
Elite0.50

Dumbbell Thruster Standards by Bodyweight

Find the Dumbbell Thruster strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs18 lbs29 lbs45 lbs66 lbs89 lbs
120 lbs20 lbs33 lbs50 lbs71 lbs96 lbs
130 lbs23 lbs36 lbs55 lbs77 lbs103 lbs
140 lbs26 lbs40 lbs59 lbs83 lbs109 lbs
150 lbs28 lbs43 lbs63 lbs88 lbs115 lbs
160 lbs31 lbs47 lbs68 lbs93 lbs121 lbs
170 lbs34 lbs50 lbs72 lbs98 lbs126 lbs
180 lbs36 lbs54 lbs76 lbs103 lbs132 lbs
190 lbs39 lbs57 lbs80 lbs107 lbs137 lbs
200 lbs41 lbs60 lbs84 lbs112 lbs142 lbs
210 lbs44 lbs63 lbs87 lbs116 lbs147 lbs
220 lbs46 lbs66 lbs91 lbs120 lbs152 lbs
230 lbs49 lbs69 lbs95 lbs124 lbs157 lbs
240 lbs51 lbs72 lbs98 lbs128 lbs161 lbs
250 lbs54 lbs75 lbs101 lbs132 lbs165 lbs
260 lbs56 lbs78 lbs105 lbs136 lbs170 lbs
270 lbs58 lbs81 lbs108 lbs140 lbs174 lbs
280 lbs61 lbs83 lbs111 lbs143 lbs178 lbs
290 lbs63 lbs86 lbs114 lbs147 lbs182 lbs
300 lbs65 lbs89 lbs117 lbs150 lbs186 lbs
310 lbs67 lbs91 lbs120 lbs154 lbs189 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs13 lbs20 lbs30 lbs43 lbs58 lbs
100 lbs14 lbs22 lbs32 lbs46 lbs61 lbs
110 lbs15 lbs23 lbs34 lbs48 lbs64 lbs
120 lbs16 lbs25 lbs36 lbs50 lbs66 lbs
130 lbs17 lbs26 lbs38 lbs53 lbs69 lbs
140 lbs18 lbs28 lbs40 lbs55 lbs71 lbs
150 lbs19 lbs29 lbs41 lbs57 lbs74 lbs
160 lbs20 lbs30 lbs43 lbs58 lbs76 lbs
170 lbs21 lbs31 lbs44 lbs60 lbs78 lbs
180 lbs22 lbs33 lbs46 lbs62 lbs80 lbs
190 lbs23 lbs34 lbs47 lbs64 lbs82 lbs
200 lbs24 lbs35 lbs49 lbs65 lbs84 lbs
210 lbs25 lbs36 lbs50 lbs67 lbs85 lbs
220 lbs26 lbs37 lbs51 lbs68 lbs87 lbs
230 lbs27 lbs38 lbs52 lbs70 lbs89 lbs
240 lbs27 lbs39 lbs54 lbs71 lbs90 lbs
250 lbs28 lbs40 lbs55 lbs72 lbs92 lbs
260 lbs29 lbs41 lbs56 lbs74 lbs93 lbs

Dumbbell Thruster Standards by Age

Discover how Dumbbell Thruster strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1528 lbs43 lbs63 lbs87 lbs115 lbs
2031 lbs48 lbs71 lbs99 lbs130 lbs
2531 lbs49 lbs73 lbs101 lbs134 lbs
3031 lbs49 lbs73 lbs101 lbs134 lbs
3531 lbs49 lbs73 lbs101 lbs134 lbs
4031 lbs49 lbs73 lbs101 lbs134 lbs
4530 lbs47 lbs69 lbs97 lbs127 lbs
5029 lbs44 lbs65 lbs91 lbs120 lbs
5527 lbs42 lbs61 lbs85 lbs111 lbs
6025 lbs38 lbs56 lbs78 lbs102 lbs
6523 lbs35 lbs51 lbs71 lbs93 lbs
7022 lbs32 lbs47 lbs64 lbs84 lbs
7520 lbs30 lbs42 lbs58 lbs76 lbs
8018 lbs27 lbs39 lbs53 lbs68 lbs
8517 lbs25 lbs35 lbs48 lbs62 lbs
9016 lbs23 lbs32 lbs44 lbs56 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1516 lbs24 lbs35 lbs48 lbs63 lbs
2018 lbs27 lbs39 lbs54 lbs71 lbs
2518 lbs27 lbs40 lbs56 lbs73 lbs
3018 lbs27 lbs40 lbs56 lbs73 lbs
3518 lbs27 lbs40 lbs56 lbs73 lbs
4018 lbs27 lbs40 lbs56 lbs73 lbs
4517 lbs26 lbs38 lbs53 lbs70 lbs
5017 lbs25 lbs36 lbs50 lbs66 lbs
5516 lbs24 lbs34 lbs47 lbs61 lbs
6015 lbs22 lbs32 lbs43 lbs57 lbs
6514 lbs20 lbs29 lbs40 lbs52 lbs
7013 lbs19 lbs27 lbs36 lbs47 lbs
7513 lbs18 lbs25 lbs33 lbs43 lbs
8012 lbs16 lbs23 lbs30 lbs39 lbs
8511 lbs15 lbs21 lbs28 lbs35 lbs
9011 lbs14 lbs19 lbs26 lbs32 lbs

Dumbbell Thruster Overview

A dynamic full-body movement combining a squat and an overhead press to build strength and power in the legs, core, and shoulders.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Dumbbell Thruster

  1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing inward.
  2. Engage your core and lower into a squat by bending your knees and pushing your hips back, keeping your chest up and back straight.
  3. Descend until your thighs are parallel to the ground or as low as your mobility allows.
  4. Drive through your heels to stand up explosively and simultaneously press the dumbbells overhead by extending your arms.
  5. Fully extend your arms at the top, then lower the dumbbells back to shoulder height as you prepare for the next rep.
  6. Repeat for the desired number of repetitions, maintaining control and proper form throughout the movement.

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

Pro Tips for Dumbbell Thruster

  • Ensure your knees track over your toes during the squat to avoid knee strain.
  • Keep your core engaged throughout the movement to protect your lower back.
  • Breathe in as you lower into the squat and exhale powerfully as you press the dumbbells overhead.
  • Start with lighter weights to master the form before progressing to heavier weights.
  • Avoid arching your back during the overhead press; maintain a neutral spine.

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