Independent strength reference
Weighted Dip Strength Standards
A six-level, lift-specific bodyweight-ratio reference for Weighted Dip from Beginner to Elite. This table is separate from the overall Strength Score ladder.
- Weighted Dip reference points for every level from Beginner to Elite
- Male and female tables, with bodyweight and age views in the interactive table
- Lift-specific levels, separate from the overall Strength Score ladder
Weighted Dip standards by bodyweight (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | Bodyweight | Bodyweight | +43 lbs | +67 lbs | +98 lbs | +134 lbs |
| 130-150 lbs | Bodyweight | Bodyweight | +49 lbs | +77 lbs | +112 lbs | +154 lbs |
| 150-165 lbs | Bodyweight | Bodyweight | +55 lbs | +87 lbs | +126 lbs | +173 lbs |
| 165-180 lbs | Bodyweight | Bodyweight | +60 lbs | +95 lbs | +138 lbs | +190 lbs |
| 180-200 lbs | Bodyweight | Bodyweight | +67 lbs | +105 lbs | +152 lbs | +209 lbs |
| 200-220 lbs | Bodyweight | Bodyweight | +74 lbs | +116 lbs | +168 lbs | +231 lbs |
| 220-250 lbs | Bodyweight | Bodyweight | +82 lbs | +129 lbs | +188 lbs | +259 lbs |
| 250-300 lbs | Bodyweight | Bodyweight | +96 lbs | +151 lbs | +220 lbs | +303 lbs |
| 300+ lbs | Bodyweight | Bodyweight | +105 lbs | +165 lbs | +240 lbs | +330 lbs |
Values are added external load in pounds at the midpoint of each bodyweight range. "Bodyweight" means no added load. The saved-lifter cohort, when shown, reports total moved weight separately. Switch units, sex, and bodyweight or age view in the interactive table.
Weighted Dip standards by bodyweight (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | Bodyweight | Bodyweight | +26 lbs | +40 lbs | +59 lbs | +81 lbs |
| 130-150 lbs | Bodyweight | Bodyweight | +29 lbs | +46 lbs | +67 lbs | +92 lbs |
| 150-165 lbs | Bodyweight | Bodyweight | +33 lbs | +52 lbs | +76 lbs | +104 lbs |
| 165-180 lbs | Bodyweight | Bodyweight | +36 lbs | +57 lbs | +83 lbs | +114 lbs |
| 180-200 lbs | Bodyweight | Bodyweight | +40 lbs | +63 lbs | +91 lbs | +125 lbs |
| 200-220 lbs | Bodyweight | Bodyweight | +44 lbs | +69 lbs | +101 lbs | +139 lbs |
| 220-250 lbs | Bodyweight | Bodyweight | +49 lbs | +78 lbs | +113 lbs | +155 lbs |
| 250-300 lbs | Bodyweight | Bodyweight | +58 lbs | +91 lbs | +132 lbs | +182 lbs |
| 300+ lbs | Bodyweight | Bodyweight | +63 lbs | +99 lbs | +144 lbs | +198 lbs |
Values are pounds at the midpoint of each bodyweight range. "Bodyweight" means no added load; +25 means 25 added.
Weighted Dip standards in kilograms (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | Bodyweight | Bodyweight | +20 kg | +30 kg | +44 kg | +61 kg |
| 59-68 kg | Bodyweight | Bodyweight | +22 kg | +35 kg | +51 kg | +70 kg |
| 68-75 kg | Bodyweight | Bodyweight | +25 kg | +39 kg | +57 kg | +78 kg |
| 75-82 kg | Bodyweight | Bodyweight | +27 kg | +43 kg | +63 kg | +86 kg |
| 82-91 kg | Bodyweight | Bodyweight | +30 kg | +48 kg | +69 kg | +95 kg |
| 91-100 kg | Bodyweight | Bodyweight | +34 kg | +53 kg | +76 kg | +105 kg |
| 100-113 kg | Bodyweight | Bodyweight | +37 kg | +59 kg | +85 kg | +117 kg |
| 113-136 kg | Bodyweight | Bodyweight | +44 kg | +68 kg | +100 kg | +137 kg |
| 136+ kg | Bodyweight | Bodyweight | +48 kg | +75 kg | +109 kg | +150 kg |
The same male standards converted to kilograms and rounded to the nearest kilogram. "Bodyweight" means no added load; +25 means 25 added.
Weighted Dip standards in kilograms (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | Bodyweight | Bodyweight | +12 kg | +18 kg | +27 kg | +37 kg |
| 59-68 kg | Bodyweight | Bodyweight | +13 kg | +21 kg | +30 kg | +42 kg |
| 68-75 kg | Bodyweight | Bodyweight | +15 kg | +24 kg | +34 kg | +47 kg |
| 75-82 kg | Bodyweight | Bodyweight | +16 kg | +26 kg | +38 kg | +52 kg |
| 82-91 kg | Bodyweight | Bodyweight | +18 kg | +29 kg | +41 kg | +57 kg |
| 91-100 kg | Bodyweight | Bodyweight | +20 kg | +31 kg | +46 kg | +63 kg |
| 100-113 kg | Bodyweight | Bodyweight | +22 kg | +35 kg | +51 kg | +70 kg |
| 113-136 kg | Bodyweight | Bodyweight | +26 kg | +41 kg | +60 kg | +83 kg |
| 136+ kg | Bodyweight | Bodyweight | +29 kg | +45 kg | +65 kg | +90 kg |
The same female standards converted to kilograms and rounded to the nearest kilogram. "Bodyweight" means no added load; +25 means 25 added.
Weighted Dip standards by age (male, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0x | 0x | 0.35x | 0.55x | 0.8x | 1.1x |
| 19-23 | 0x | 0x | 0.35x | 0.55x | 0.8x | 1.1x |
| 24-29 | 0x | 0x | 0.35x | 0.55x | 0.8x | 1.1x |
| 30-39 | 0x | 0x | 0.35x | 0.55x | 0.8x | 1.1x |
| 40-49 | 0x | 0x | 0.33x | 0.52x | 0.76x | 1.05x |
| 50-59 | 0x | 0x | 0.32x | 0.5x | 0.72x | 0.99x |
| 60+ | 0x | 0x | 0.3x | 0.47x | 0.68x | 0.94x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Weighted Dip standards by age (female, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0x | 0x | 0.21x | 0.33x | 0.48x | 0.66x |
| 19-23 | 0x | 0x | 0.21x | 0.33x | 0.48x | 0.66x |
| 24-29 | 0x | 0x | 0.21x | 0.33x | 0.48x | 0.66x |
| 30-39 | 0x | 0x | 0.21x | 0.33x | 0.48x | 0.66x |
| 40-49 | 0x | 0x | 0.2x | 0.31x | 0.46x | 0.63x |
| 50-59 | 0x | 0x | 0.19x | 0.3x | 0.43x | 0.59x |
| 60+ | 0x | 0x | 0.18x | 0.28x | 0.41x | 0.56x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Weighted Dip: what our members lift
Median estimated one-rep max, total weight moved: 263 lb (120 kg) for men (10,422 lifters) and 158 lb (72 kg) for women (617 lifters), as of October 11, 2026.
The table above sets level thresholds from bodyweight ratios. These numbers come from the sets members logged.
Weighted Dip by bodyweight, men
| Bodyweight | Lifters | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|---|
| Under 66 kg (under 146 lb) | 1,209 | 182 lb (83 kg) | 202 lb (92 kg) | 236 lb (107 kg) | 261 lb (119 kg) |
| 66-74 kg (146-163 lb) | 2,582 | 211 lb (96 kg) | 235 lb (107 kg) | 264 lb (120 kg) | 295 lb (134 kg) |
| 74-83 kg (163-183 lb) | 4,019 | 232 lb (105 kg) | 260 lb (118 kg) | 292 lb (133 kg) | 327 lb (148 kg) |
| 83-93 kg (183-205 lb) | 3,253 | 254 lb (115 kg) | 279 lb (127 kg) | 317 lb (144 kg) | 350 lb (159 kg) |
| 93-105 kg (205-231 lb) | 1,441 | 279 lb (127 kg) | 305 lb (138 kg) | 346 lb (157 kg) | 383 lb (174 kg) |
| 105-120 kg (231-265 lb) | 502 | 298 lb (135 kg) | 328 lb (149 kg) | 365 lb (165 kg) | 408 lb (185 kg) |
| 120+ kg (265+ lb) | 164 | -- | Not enough data yet | -- | -- |
About half the men in a bodyweight class lift more than its median, and about one in ten more than its 90th percentile. Teen members (aged 13 to 19): median 244 lb (111 kg) from 1,818 lifters. Young lifters should learn technique with a qualified coach before testing heavy singles.
These figures describe members who train and log their lifts. Treat them as a gym benchmark, not a population average. In each group we count a member once, using their latest logged set, converted to an estimated one-rep max with the Wathan formula. We leave out members who turned off community statistics, and we publish a group only once it has 200 lifters. For weighted dips, chin-ups and pull-ups the figures are total weight moved: bodyweight plus added load.
How to read your Weighted Dip level
Find the row matching your bodyweight, then read across to the highest reference point your estimated one-rep max meets. The interactive table lets you switch sex and compare either bodyweight bands or age bands.
Methodology and limits
This table uses six lift-specific levels, from Beginner to Elite, based on bodyweight ratios. Female values use a separate multiplier for each movement type, and the age view applies fixed age adjustments. Each bodyweight row uses the middle of its range. These levels are reference points, not percentiles: Intermediate does not tell you what share of lifters you outlift. They are not competition standards, technique checks or training prescriptions either. Methodology by the Symmetric Strength Editorial Team. Last reviewed August 22, 2026.