Dumbbell Split Squat

Dumbbell Split Squat shows average weight and strength standards as a reference for legs. Primary muscles: Quadriceps, Gluteus maximus, Hamstrings.

Log Dumbbell Split Squat

Average weight: Intermediate

Reference for an intermediate lifter.

Men 64 lb

Women 37 lb

Dumbbell Split Squat: Average weight [1RM]

Level
Beginner	20 lb	12 lb
Novice	38 lb	22 lb
Intermediate	64 lb	37 lb
Advanced	96 lb	55 lb
Elite	133 lb	77 lb

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Dumbbell Split Squat: Strength standards (lb)

By bodyweight
By age

Men by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	10	23	42	68	98
120	12	26	47	73	105
130	14	29	51	78	111
140	16	32	54	83	116
150	18	35	58	88	122
160	20	37	62	92	127
170	22	40	65	97	132
180	24	43	69	101	137
190	26	45	72	105	142
200	28	48	75	109	146
210	30	51	78	112	150
220	31	53	81	116	155
230	33	55	84	119	159
240	35	58	87	123	163
250	37	60	90	126	166
260	39	62	93	129	170
270	40	64	95	132	174
280	42	66	98	136	177
290	44	69	100	139	180
300	45	71	103	141	184
310	47	73	105	144	187

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	32	54	82	113
20	19	37	62	93	129
25	20	38	64	96	133
30	20	38	64	96	133
35	20	38	64	96	133
40	20	38	64	96	133
45	19	36	60	91	126
50	18	34	57	85	118
55	16	31	52	79	109
60	15	29	48	72	100
65	13	26	43	65	90
70	12	23	39	58	81
75	11	21	35	52	72
80	10	19	31	47	65
85	9	17	28	42	58
90	8	15	25	38	52

Women by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	8	17	30	47	67
100	9	19	32	49	69
110	10	20	34	51	71
120	11	21	35	53	74
130	12	22	37	55	76
140	12	23	38	57	78
150	13	24	39	58	79
160	14	25	40	60	81
170	14	26	42	61	83
180	15	27	43	62	84
190	16	28	44	64	86
200	16	28	45	65	87
210	17	29	46	66	89
220	17	30	47	67	90
230	18	31	48	68	91
240	19	31	48	69	92
250	19	32	49	70	94
260	20	33	50	71	95

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	19	31	47	65
20	11	22	36	54	75
25	12	22	37	55	77
30	12	22	37	55	77
35	12	22	37	55	77
40	12	22	37	55	77
45	11	21	35	53	73
50	10	20	33	49	68
55	10	18	30	46	63
60	9	17	28	42	58
65	8	15	25	38	52
70	7	13	23	34	47
75	6	12	20	30	42
80	6	11	18	27	37
85	5	10	16	24	33
90	5	9	15	22	30

Note: Dumbbell weights in the table are for one dumbbell.

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Review weight, reps, and progress in one place.

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How to read the table

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

More exercises

Legs

Nordic Hamstring Curl

Single-Leg Seated Calf Raise

Dumbbell Walking Calf Raise

Legs / Dumbbell

Exercise Library

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	10	23	42	68	98
120	12	26	47	73	105
130	14	29	51	78	111
140	16	32	54	83	116
150	18	35	58	88	122
160	20	37	62	92	127
170	22	40	65	97	132
180	24	43	69	101	137
190	26	45	72	105	142
200	28	48	75	109	146
210	30	51	78	112	150
220	31	53	81	116	155
230	33	55	84	119	159
240	35	58	87	123	163
250	37	60	90	126	166
260	39	62	93	129	170
270	40	64	95	132	174
280	42	66	98	136	177
290	44	69	100	139	180
300	45	71	103	141	184
310	47	73	105	144	187

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	32	54	82	113
20	19	37	62	93	129
25	20	38	64	96	133
30	20	38	64	96	133
35	20	38	64	96	133
40	20	38	64	96	133
45	19	36	60	91	126
50	18	34	57	85	118
55	16	31	52	79	109
60	15	29	48	72	100
65	13	26	43	65	90
70	12	23	39	58	81
75	11	21	35	52	72
80	10	19	31	47	65
85	9	17	28	42	58
90	8	15	25	38	52

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	8	17	30	47	67
100	9	19	32	49	69
110	10	20	34	51	71
120	11	21	35	53	74
130	12	22	37	55	76
140	12	23	38	57	78
150	13	24	39	58	79
160	14	25	40	60	81
170	14	26	42	61	83
180	15	27	43	62	84
190	16	28	44	64	86
200	16	28	45	65	87
210	17	29	46	66	89
220	17	30	47	67	90
230	18	31	48	68	91
240	19	31	48	69	92
250	19	32	49	70	94
260	20	33	50	71	95

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	19	31	47	65
20	11	22	36	54	75
25	12	22	37	55	77
30	12	22	37	55	77
35	12	22	37	55	77
40	12	22	37	55	77
45	11	21	35	53	73
50	10	20	33	49	68
55	10	18	30	46	63
60	9	17	28	42	58
65	8	15	25	38	52
70	7	13	23	34	47
75	6	12	20	30	42
80	6	11	18	27	37
85	5	10	16	24	33
90	5	9	15	22	30

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	10	23	42	68	98
120	12	26	47	73	105
130	14	29	51	78	111
140	16	32	54	83	116
150	18	35	58	88	122
160	20	37	62	92	127
170	22	40	65	97	132
180	24	43	69	101	137
190	26	45	72	105	142
200	28	48	75	109	146
210	30	51	78	112	150
220	31	53	81	116	155
230	33	55	84	119	159
240	35	58	87	123	163
250	37	60	90	126	166
260	39	62	93	129	170
270	40	64	95	132	174
280	42	66	98	136	177
290	44	69	100	139	180
300	45	71	103	141	184
310	47	73	105	144	187

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	32	54	82	113
20	19	37	62	93	129
25	20	38	64	96	133
30	20	38	64	96	133
35	20	38	64	96	133
40	20	38	64	96	133
45	19	36	60	91	126
50	18	34	57	85	118
55	16	31	52	79	109
60	15	29	48	72	100
65	13	26	43	65	90
70	12	23	39	58	81
75	11	21	35	52	72
80	10	19	31	47	65
85	9	17	28	42	58
90	8	15	25	38	52

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	8	17	30	47	67
100	9	19	32	49	69
110	10	20	34	51	71
120	11	21	35	53	74
130	12	22	37	55	76
140	12	23	38	57	78
150	13	24	39	58	79
160	14	25	40	60	81
170	14	26	42	61	83
180	15	27	43	62	84
190	16	28	44	64	86
200	16	28	45	65	87
210	17	29	46	66	89
220	17	30	47	67	90
230	18	31	48	68	91
240	19	31	48	69	92
250	19	32	49	70	94
260	20	33	50	71	95

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	19	31	47	65
20	11	22	36	54	75
25	12	22	37	55	77
30	12	22	37	55	77
35	12	22	37	55	77
40	12	22	37	55	77
45	11	21	35	53	73
50	10	20	33	49	68
55	10	18	30	46	63
60	9	17	28	42	58
65	8	15	25	38	52
70	7	13	23	34	47
75	6	12	20	30	42
80	6	11	18	27	37
85	5	10	16	24	33
90	5	9	15	22	30

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	10	23	42	68	98
120	12	26	47	73	105
130	14	29	51	78	111
140	16	32	54	83	116
150	18	35	58	88	122
160	20	37	62	92	127
170	22	40	65	97	132
180	24	43	69	101	137
190	26	45	72	105	142
200	28	48	75	109	146
210	30	51	78	112	150
220	31	53	81	116	155
230	33	55	84	119	159
240	35	58	87	123	163
250	37	60	90	126	166
260	39	62	93	129	170
270	40	64	95	132	174
280	42	66	98	136	177
290	44	69	100	139	180
300	45	71	103	141	184
310	47	73	105	144	187

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	32	54	82	113
20	19	37	62	93	129
25	20	38	64	96	133
30	20	38	64	96	133
35	20	38	64	96	133
40	20	38	64	96	133
45	19	36	60	91	126
50	18	34	57	85	118
55	16	31	52	79	109
60	15	29	48	72	100
65	13	26	43	65	90
70	12	23	39	58	81
75	11	21	35	52	72
80	10	19	31	47	65
85	9	17	28	42	58
90	8	15	25	38	52

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	8	17	30	47	67
100	9	19	32	49	69
110	10	20	34	51	71
120	11	21	35	53	74
130	12	22	37	55	76
140	12	23	38	57	78
150	13	24	39	58	79
160	14	25	40	60	81
170	14	26	42	61	83
180	15	27	43	62	84
190	16	28	44	64	86
200	16	28	45	65	87
210	17	29	46	66	89
220	17	30	47	67	90
230	18	31	48	68	91
240	19	31	48	69	92
250	19	32	49	70	94
260	20	33	50	71	95

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10	19	31	47	65
20	11	22	36	54	75
25	12	22	37	55	77
30	12	22	37	55	77
35	12	22	37	55	77
40	12	22	37	55	77
45	11	21	35	53	73
50	10	20	33	49	68
55	10	18	30	46	63
60	9	17	28	42	58
65	8	15	25	38	52
70	7	13	23	34	47
75	6	12	20	30	42
80	6	11	18	27	37
85	5	10	16	24	33
90	5	9	15	22	30