What is a good Ring Dips?
For a 180 lb male, an Intermediate Ring Dips is about 13 reps. Advanced starts around 22 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.
How Many Ring Dips Should You Be Able to Do?
Ring Dips rep targets for a 180 lb man, by training level:
Ring Dips Standards by Bodyweight
Estimates from the FitnessVolt standards model. 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 | < 1 | 5 | 14 | 25 | 37 |
| 120 | < 1 | 6 | 14 | 25 | 36 |
| 130 | < 1 | 6 | 14 | 24 | 35 |
| 140 | < 1 | 6 | 14 | 24 | 35 |
| 150 | < 1 | 6 | 14 | 24 | 34 |
| 160 | < 1 | 6 | 14 | 23 | 33 |
| 170 | < 1 | 6 | 13 | 22 | 32 |
| 180 | < 1 | 6 | 13 | 22 | 31 |
| 190 | < 1 | 6 | 13 | 21 | 30 |
| 200 | < 1 | 6 | 12 | 21 | 29 |
| 210 | < 1 | 6 | 12 | 20 | 28 |
| 220 | < 1 | 6 | 12 | 19 | 27 |
| 230 | < 1 | 6 | 11 | 19 | 27 |
| 240 | < 1 | 5 | 11 | 18 | 26 |
| 250 | < 1 | 5 | 11 | 18 | 25 |
| 260 | < 1 | 5 | 10 | 17 | 24 |
| 270 | < 1 | 5 | 10 | 17 | 23 |
| 280 | < 1 | 5 | 10 | 16 | 23 |
| 290 | < 1 | 4 | 9 | 15 | 22 |
| 300 | < 1 | 4 | 9 | 15 | 21 |
| 310 | < 1 | 4 | 9 | 14 | 21 |
| 90 | < 1 | < 1 | 8 | 16 | 27 |
| 100 | < 1 | < 1 | 8 | 17 | 27 |
| 110 | < 1 | < 1 | 8 | 16 | 26 |
| 120 | < 1 | < 1 | 8 | 16 | 25 |
| 130 | < 1 | 1 | 8 | 16 | 24 |
| 140 | < 1 | 1 | 8 | 15 | 23 |
| 150 | < 1 | 1 | 8 | 15 | 23 |
| 160 | < 1 | 1 | 8 | 14 | 22 |
| 170 | < 1 | 1 | 7 | 14 | 21 |
| 180 | < 1 | 1 | 7 | 13 | 20 |
| 190 | < 1 | 1 | 7 | 12 | 19 |
| 200 | < 1 | < 1 | 7 | 12 | 19 |
| 210 | < 1 | < 1 | 6 | 11 | 18 |
| 220 | < 1 | < 1 | 6 | 11 | 17 |
| 230 | < 1 | < 1 | 6 | 10 | 16 |
| 240 | < 1 | < 1 | 5 | 10 | 16 |
| 250 | < 1 | < 1 | 5 | 10 | 15 |
| 260 | < 1 | < 1 | 5 | 9 | 14 |
The Ring Dips standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
Ring Dips Standards by Age
How the Ring Dips standards change with age, in reps. 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 | < 1 | < 1 | 8 | 16 | 26 |
| 20 | < 1 | 4 | 12 | 23 | 34 |
| 25 | < 1 | 5 | 13 | 24 | 36 |
| 30 | < 1 | 5 | 13 | 24 | 36 |
| 35 | < 1 | 5 | 13 | 24 | 36 |
| 40 | < 1 | 5 | 13 | 24 | 36 |
| 45 | < 1 | 3 | 11 | 22 | 32 |
| 50 | < 1 | 1 | 9 | 18 | 29 |
| 55 | < 1 | < 1 | 7 | 15 | 24 |
| 60 | < 1 | < 1 | 4 | 11 | 20 |
| 65 | < 1 | < 1 | 1 | 8 | 15 |
| 70 | < 1 | < 1 | < 1 | 5 | 10 |
| 75 | < 1 | < 1 | < 1 | 1 | 7 |
| 80 | < 1 | < 1 | < 1 | < 1 | 4 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 15 | < 1 | < 1 | 3 | 10 | 19 |
| 20 | < 1 | < 1 | 7 | 16 | 26 |
| 25 | < 1 | < 1 | 8 | 17 | 28 |
| 30 | < 1 | < 1 | 8 | 17 | 28 |
| 35 | < 1 | < 1 | 8 | 17 | 28 |
| 40 | < 1 | < 1 | 8 | 17 | 28 |
| 45 | < 1 | < 1 | 7 | 15 | 25 |
| 50 | < 1 | < 1 | 5 | 12 | 21 |
| 55 | < 1 | < 1 | 2 | 9 | 18 |
| 60 | < 1 | < 1 | < 1 | 7 | 14 |
| 65 | < 1 | < 1 | < 1 | 3 | 10 |
| 70 | < 1 | < 1 | < 1 | < 1 | 7 |
| 75 | < 1 | < 1 | < 1 | < 1 | 3 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
The Ring Dips standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Check Your Ring Dips Level
What the Ring Dips Strength Levels Mean
You are working toward your first full-range reps. Incline or knee versions are the normal starting point.
You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.
You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.
Long sets with strict form are routine for you. Many lifters at this level add load with a weight vest or belt to keep progressing.
Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.
How to Progress Your Ring Dips
Tier-specific training recommendations to move your Ring Dips to the next level.
- Start from an incline, hands on a bench or wall, where you can do 8 to 12 clean reps.
- Lower the incline step by step as those reps get easy.
- End each set one or two reps before your form breaks.
- Train the movement 2 to 3 times a week with several sets, not one all-out set.
- Add one rep to one set each session, and keep the full range.
- Test your max reps every 3 to 4 weeks, not every session.
- Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
- Slow the lowering phase or pause at the bottom.
- Keep one high-rep day a week so your max set keeps growing.
- Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
- Track your best set and your weighted reps: both show progress.
- Your bodyweight changes your rep count directly, so compare tests at a similar weight.
How to Perform Ring Dips
- Start by gripping the gymnastic rings firmly and lifting yourself up so your arms are fully extended and your body is above the rings.
- Engage your core and keep your body straight, with your legs either bent or straight as per your comfort level.
- Slowly lower your body by bending your elbows, keeping them close to your body, until your shoulders are below your elbows.
- Pause briefly at the bottom, then push through your palms to extend your arms and return to the starting position.
- Throughout the movement, focus on keeping the rings stable and your body aligned.
- Exhale as you push up and inhale as you lower yourself down.
Tips
- Maintain a controlled and steady movement to avoid swinging.
- Keep your elbows close to your body to maximize tricep engagement.
- If new to ring dips, start with assisted variations or use resistance bands for support.
- Ensure proper shoulder mobility and warm up thoroughly to prevent injuries.
Where Do These Ring Dips Standards Come From?
The levels on this page are estimates from the FitnessVolt strength standards model. The Ring Dips table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Ring Dips itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
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