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.
Calculate Your Dumbbell Thruster Strength Level
Calculate Your Dumbbell Thruster Strength
Dumbbell Thruster Weight Standards
Compare your Dumbbell Thruster performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 31 lbs |
| Novice | 49 lbs |
| Intermediate | 73 lbs |
| Advanced | 101 lbs |
| Elite | 134 lbs |
Dumbbell Thruster Bodyweight Ratio Standards
See how your Dumbbell Thruster strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.15 |
| Novice | 0.25 |
| Intermediate | 0.40 |
| Advanced | 0.55 |
| Elite | 0.75 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.15 |
| Intermediate | 0.25 |
| Advanced | 0.35 |
| Elite | 0.50 |
Dumbbell Thruster Standards by Bodyweight
Find the Dumbbell Thruster strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 18 lbs | 29 lbs | 45 lbs | 66 lbs | 89 lbs |
| 120 lbs | 20 lbs | 33 lbs | 50 lbs | 71 lbs | 96 lbs |
| 130 lbs | 23 lbs | 36 lbs | 55 lbs | 77 lbs | 103 lbs |
| 140 lbs | 26 lbs | 40 lbs | 59 lbs | 83 lbs | 109 lbs |
| 150 lbs | 28 lbs | 43 lbs | 63 lbs | 88 lbs | 115 lbs |
| 160 lbs | 31 lbs | 47 lbs | 68 lbs | 93 lbs | 121 lbs |
| 170 lbs | 34 lbs | 50 lbs | 72 lbs | 98 lbs | 126 lbs |
| 180 lbs | 36 lbs | 54 lbs | 76 lbs | 103 lbs | 132 lbs |
| 190 lbs | 39 lbs | 57 lbs | 80 lbs | 107 lbs | 137 lbs |
| 200 lbs | 41 lbs | 60 lbs | 84 lbs | 112 lbs | 142 lbs |
| 210 lbs | 44 lbs | 63 lbs | 87 lbs | 116 lbs | 147 lbs |
| 220 lbs | 46 lbs | 66 lbs | 91 lbs | 120 lbs | 152 lbs |
| 230 lbs | 49 lbs | 69 lbs | 95 lbs | 124 lbs | 157 lbs |
| 240 lbs | 51 lbs | 72 lbs | 98 lbs | 128 lbs | 161 lbs |
| 250 lbs | 54 lbs | 75 lbs | 101 lbs | 132 lbs | 165 lbs |
| 260 lbs | 56 lbs | 78 lbs | 105 lbs | 136 lbs | 170 lbs |
| 270 lbs | 58 lbs | 81 lbs | 108 lbs | 140 lbs | 174 lbs |
| 280 lbs | 61 lbs | 83 lbs | 111 lbs | 143 lbs | 178 lbs |
| 290 lbs | 63 lbs | 86 lbs | 114 lbs | 147 lbs | 182 lbs |
| 300 lbs | 65 lbs | 89 lbs | 117 lbs | 150 lbs | 186 lbs |
| 310 lbs | 67 lbs | 91 lbs | 120 lbs | 154 lbs | 189 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 13 lbs | 20 lbs | 30 lbs | 43 lbs | 58 lbs |
| 100 lbs | 14 lbs | 22 lbs | 32 lbs | 46 lbs | 61 lbs |
| 110 lbs | 15 lbs | 23 lbs | 34 lbs | 48 lbs | 64 lbs |
| 120 lbs | 16 lbs | 25 lbs | 36 lbs | 50 lbs | 66 lbs |
| 130 lbs | 17 lbs | 26 lbs | 38 lbs | 53 lbs | 69 lbs |
| 140 lbs | 18 lbs | 28 lbs | 40 lbs | 55 lbs | 71 lbs |
| 150 lbs | 19 lbs | 29 lbs | 41 lbs | 57 lbs | 74 lbs |
| 160 lbs | 20 lbs | 30 lbs | 43 lbs | 58 lbs | 76 lbs |
| 170 lbs | 21 lbs | 31 lbs | 44 lbs | 60 lbs | 78 lbs |
| 180 lbs | 22 lbs | 33 lbs | 46 lbs | 62 lbs | 80 lbs |
| 190 lbs | 23 lbs | 34 lbs | 47 lbs | 64 lbs | 82 lbs |
| 200 lbs | 24 lbs | 35 lbs | 49 lbs | 65 lbs | 84 lbs |
| 210 lbs | 25 lbs | 36 lbs | 50 lbs | 67 lbs | 85 lbs |
| 220 lbs | 26 lbs | 37 lbs | 51 lbs | 68 lbs | 87 lbs |
| 230 lbs | 27 lbs | 38 lbs | 52 lbs | 70 lbs | 89 lbs |
| 240 lbs | 27 lbs | 39 lbs | 54 lbs | 71 lbs | 90 lbs |
| 250 lbs | 28 lbs | 40 lbs | 55 lbs | 72 lbs | 92 lbs |
| 260 lbs | 29 lbs | 41 lbs | 56 lbs | 74 lbs | 93 lbs |
Dumbbell Thruster Standards by Age
Discover how Dumbbell Thruster strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 28 lbs | 43 lbs | 63 lbs | 87 lbs | 115 lbs |
| 20 | 31 lbs | 48 lbs | 71 lbs | 99 lbs | 130 lbs |
| 25 | 31 lbs | 49 lbs | 73 lbs | 101 lbs | 134 lbs |
| 30 | 31 lbs | 49 lbs | 73 lbs | 101 lbs | 134 lbs |
| 35 | 31 lbs | 49 lbs | 73 lbs | 101 lbs | 134 lbs |
| 40 | 31 lbs | 49 lbs | 73 lbs | 101 lbs | 134 lbs |
| 45 | 30 lbs | 47 lbs | 69 lbs | 97 lbs | 127 lbs |
| 50 | 29 lbs | 44 lbs | 65 lbs | 91 lbs | 120 lbs |
| 55 | 27 lbs | 42 lbs | 61 lbs | 85 lbs | 111 lbs |
| 60 | 25 lbs | 38 lbs | 56 lbs | 78 lbs | 102 lbs |
| 65 | 23 lbs | 35 lbs | 51 lbs | 71 lbs | 93 lbs |
| 70 | 22 lbs | 32 lbs | 47 lbs | 64 lbs | 84 lbs |
| 75 | 20 lbs | 30 lbs | 42 lbs | 58 lbs | 76 lbs |
| 80 | 18 lbs | 27 lbs | 39 lbs | 53 lbs | 68 lbs |
| 85 | 17 lbs | 25 lbs | 35 lbs | 48 lbs | 62 lbs |
| 90 | 16 lbs | 23 lbs | 32 lbs | 44 lbs | 56 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 16 lbs | 24 lbs | 35 lbs | 48 lbs | 63 lbs |
| 20 | 18 lbs | 27 lbs | 39 lbs | 54 lbs | 71 lbs |
| 25 | 18 lbs | 27 lbs | 40 lbs | 56 lbs | 73 lbs |
| 30 | 18 lbs | 27 lbs | 40 lbs | 56 lbs | 73 lbs |
| 35 | 18 lbs | 27 lbs | 40 lbs | 56 lbs | 73 lbs |
| 40 | 18 lbs | 27 lbs | 40 lbs | 56 lbs | 73 lbs |
| 45 | 17 lbs | 26 lbs | 38 lbs | 53 lbs | 70 lbs |
| 50 | 17 lbs | 25 lbs | 36 lbs | 50 lbs | 66 lbs |
| 55 | 16 lbs | 24 lbs | 34 lbs | 47 lbs | 61 lbs |
| 60 | 15 lbs | 22 lbs | 32 lbs | 43 lbs | 57 lbs |
| 65 | 14 lbs | 20 lbs | 29 lbs | 40 lbs | 52 lbs |
| 70 | 13 lbs | 19 lbs | 27 lbs | 36 lbs | 47 lbs |
| 75 | 13 lbs | 18 lbs | 25 lbs | 33 lbs | 43 lbs |
| 80 | 12 lbs | 16 lbs | 23 lbs | 30 lbs | 39 lbs |
| 85 | 11 lbs | 15 lbs | 21 lbs | 28 lbs | 35 lbs |
| 90 | 11 lbs | 14 lbs | 19 lbs | 26 lbs | 32 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
- Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing inward.
- Engage your core and lower into a squat by bending your knees and pushing your hips back, keeping your chest up and back straight.
- Descend until your thighs are parallel to the ground or as low as your mobility allows.
- Drive through your heels to stand up explosively and simultaneously press the dumbbells overhead by extending your arms.
- Fully extend your arms at the top, then lower the dumbbells back to shoulder height as you prepare for the next rep.
- 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.
Dumbbell Thruster Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Dumbbell Thruster?
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