Dips: how much should you lift?

What counts as a good result for your bodyweight? The tables show the estimated one-rep max for each level, for men and women. Enter your own set to see where you stand.

Exercise

Bodyweight, kg Added weight, kg Reps

Enter your bodyweight, weight and reps to see your result.

Estimated 1RM

BeginnerNoviceIntermediateAdvancedElite

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Training weights by reps

Reps	% of 1RM	Weight
1	100%	—
2	97%	—
3	94%	—
4	92%	—
5	89%	—
6	86%	—
7	83%	—
8	81%	—
9	78%	—
10	75%	—

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Standards by bodyweight

Men

Bodyweight, kg	Beginner	Novice	Intermediate	Advanced	Elite
50	+7.5	+20	+35	+52.5	+72.5
60	+5	+20	+35	+55	+77.5
70	+2.5	+17.5	+35	+57.5	+82.5
80	0	+15	+35	+60	+87.5
90	−2.5	+15	+35	+62.5	+92.5
100	−7.5	+12.5	+35	+62.5	+95
110	−10	+10	+32.5	+62.5	+97.5
120	−15	+5	+32.5	+62.5	+100
130	−20	+2.5	+30	+65	+102.5
140	−22.5	0	+30	+62.5	+105

Women

Bodyweight, kg	Beginner	Novice	Intermediate	Advanced	Elite
40	−10	0	+10	+22.5	+35
50	−15	−5	+7.5	+22.5	+37.5
60	−20	−10	+5	+20	+40
70	−27.5	−12.5	+2.5	+20	+40
80	−32.5	−17.5	0	+17.5	+40
90	−40	−22.5	−2.5	+17.5	+40
100	−45	−27.5	−7.5	+15	+40
110	−52.5	−32.5	−10	+12.5	+37.5

Men, lb

Bodyweight, lb	Beginner	Novice	Intermediate	Advanced	Elite
120	+15	+45	+80	+120	+165
140	+10	+40	+80	+125	+175
160	+5	+40	+80	+130	+185
180	0	+35	+80	+135	+195
200	−10	+30	+80	+135	+205
220	−15	+25	+75	+140	+210
240	−25	+20	+75	+140	+215
260	−30	+15	+70	+140	+220
280	−40	+10	+70	+140	+225
300	−50	0	+65	+140	+230
320	−55	−5	+60	+140	+230

Women, lb

Bodyweight, lb	Beginner	Novice	Intermediate	Advanced	Elite
100	−30	−5	+20	+50	+80
120	−40	−15	+15	+45	+85
140	−50	−25	+10	+45	+85
160	−60	−30	+5	+45	+90
180	−75	−40	0	+40	+90
200	−85	−50	−10	+35	+90
220	−100	−60	−15	+30	+85
240	−110	−70	−25	+25	+85
260	−125	−85	−30	+20	+85

The same standards in pounds: bodyweights in 20 lb steps, lifts rounded to 5 lb.

Estimated one-rep max for people who train regularly.

Pull-ups and dips: the numbers are weight added on top of your bodyweight. 0 means bodyweight only; a minus means band or machine assistance.

Dips: technique and muscles worked Dips Strength Standards by Bodyweight Dips standards for men Dips standards for women

How it works

Your one-rep max is estimated from your set with the Brzycki formula: 1RM = weight × 36 / (37 − reps). Sets above 10 reps are counted as 10, since extra reps measure endurance more than strength.

Levels compare your 1RM with your bodyweight. Heavier lifters lift more in absolute terms but less per kilogram, so the thresholds scale with bodyweight to the power of 0.67 rather than in direct proportion.

The levels roughly match the 5th, 20th, 50th, 80th and 95th percentiles of people who train regularly. They are estimates for comparison, not a medical or competition norm.

FAQ

What is a good Dips result for my weight?

For a man weighing 80 kg, the intermediate level is about +35 kg; for a woman weighing 60 kg, about +5 kg. Use the calculator above for your exact bodyweight.

How do I find my one-rep max without testing it?

Do a hard set of 3–8 reps with good form and enter the weight and reps. The estimate is usually within a few percent of a real max, and it is safer than testing a single.

How long does it take to reach the intermediate level?

With regular training two to four times a week, most people reach the intermediate level in one to two years. The first months bring the fastest progress.

Strength standards for other lifts

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