Plate Loaded Dip Machine vs Weighted Dips Strength Standards
Compare your plate loaded dip machine and weighted dips against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms. For the first exercise, the machine must move through a clear. For the second exercise, start at full elbow lockout, descend until the shoulder crease is below the elbow, and return to full lockout under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Plate Loaded Dip Machine vs Weighted Dips Strength Standards
These bodyweight tables place the plate loaded dip machine and weighted dips targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Plate Loaded Dip Machine / Weighted Dips, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Plate Loaded Dip Machine vs Weighted Dips Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Plate Loaded Dip Machine | 73 lb33.1 kg | 106 lb48.1 kg | 146 lb66.2 kg | 188 lb85.3 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Plate Loaded Dip Machine | 77 lb34.9 kg | 112 lb50.8 kg | 154 lb69.9 kg | 198 lb89.8 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Plate Loaded Dip Machine | 81 lb36.7 kg | 117 lb53.1 kg | 162 lb73.5 kg | 208 lb94.3 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Plate Loaded Dip Machine | 85 lb38.6 kg | 123 lb55.8 kg | 169 lb76.7 kg | 218 lb98.9 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Plate Loaded Dip Machine | 88 lb39.9 kg | 128 lb58.1 kg | 177 lb80.3 kg | 227 lb103 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Plate Loaded Dip Machine | 92 lb41.7 kg | 134 lb60.8 kg | 184 lb83.5 kg | 237 lb107.5 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Plate Loaded Dip Machine | 95 lb43.1 kg | 139 lb63 kg | 191 lb86.6 kg | 246 lb111.6 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Plate Loaded Dip Machine | 99 lb44.9 kg | 144 lb65.3 kg | 198 lb89.8 kg | 255 lb115.7 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Plate Loaded Dip Machine | 102 lb46.3 kg | 149 lb67.6 kg | 205 lb93 kg | 264 lb119.7 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Plate Loaded Dip Machine | 106 lb48.1 kg | 154 lb69.9 kg | 212 lb96.2 kg | 273 lb123.8 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Plate Loaded Dip Machine | 109 lb49.4 kg | 159 lb72.1 kg | 218 lb98.9 kg | 281 lb127.5 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Plate Loaded Dip Machine | 112 lb50.8 kg | 164 lb74.4 kg | 225 lb102.1 kg | 290 lb131.5 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Plate Loaded Dip Machine | 116 lb52.6 kg | 168 lb76.2 kg | 231 lb104.8 kg | 298 lb135.2 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Plate Loaded Dip Machine | 119 lb54 kg | 173 lb78.5 kg | 238 lb108 kg | 306 lb138.8 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Plate Loaded Dip Machine | 122 lb55.3 kg | 177 lb80.3 kg | 244 lb110.7 kg | 314 lb142.4 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Plate Loaded Dip Machine | 125 lb56.7 kg | 182 lb82.6 kg | 250 lb113.4 kg | 322 lb146.1 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Plate Loaded Dip Machine | 128 lb58.1 kg | 186 lb84.4 kg | 256 lb116.1 kg | 330 lb149.7 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Plate Loaded Dip Machine | 131 lb59.4 kg | 191 lb86.6 kg | 262 lb118.8 kg | 338 lb153.3 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Plate Loaded Dip Machine | 134 lb60.8 kg | 195 lb88.5 kg | 268 lb121.6 kg | 346 lb156.9 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Plate Loaded Dip Machine vs Weighted Dips Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Plate Loaded Dip Machine | 37 lb16.8 kg | 55 lb24.9 kg | 78 lb35.4 kg | 103 lb46.7 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Plate Loaded Dip Machine | 39 lb17.7 kg | 59 lb26.8 kg | 83 lb37.6 kg | 110 lb49.9 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Plate Loaded Dip Machine | 41 lb18.6 kg | 62 lb28.1 kg | 88 lb39.9 kg | 116 lb52.6 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Plate Loaded Dip Machine | 44 lb20 kg | 65 lb29.5 kg | 93 lb42.2 kg | 123 lb55.8 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Plate Loaded Dip Machine | 46 lb20.9 kg | 69 lb31.3 kg | 97 lb44 kg | 129 lb58.5 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Plate Loaded Dip Machine | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 135 lb61.2 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Plate Loaded Dip Machine | 50 lb22.7 kg | 75 lb34 kg | 106 lb48.1 kg | 141 lb64 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Plate Loaded Dip Machine | 52 lb23.6 kg | 78 lb35.4 kg | 111 lb50.3 kg | 147 lb66.7 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Plate Loaded Dip Machine | 54 lb24.5 kg | 81 lb36.7 kg | 115 lb52.2 kg | 152 lb68.9 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Plate Loaded Dip Machine | 56 lb25.4 kg | 84 lb38.1 kg | 119 lb54 kg | 158 lb71.7 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Plate Loaded Dip Machine | 58 lb26.3 kg | 87 lb39.5 kg | 124 lb56.2 kg | 164 lb74.4 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Plate Loaded Dip Machine | 60 lb27.2 kg | 90 lb40.8 kg | 128 lb58.1 kg | 169 lb76.7 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Plate Loaded Dip Machine | 62 lb28.1 kg | 93 lb42.2 kg | 132 lb59.9 kg | 174 lb78.9 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Plate Loaded Dip Machine | 64 lb29 kg | 96 lb43.5 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Plate Loaded Dip Machine | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 185 lb83.9 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Plate Loaded Dip Machine vs Weighted Dips Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Plate Loaded Dip Machine and Weighted Dips sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the plate loaded dip machine strength level
The standards use the sex-specific thresholds from the individual Plate Loaded Dip Machine tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the weighted dips strength level
The individual Weighted Dips calculator supplies one shared ladder based on estimated added external load divided by bodyweight. Novice begins at 0.35× bodyweight in added load, Intermediate at 0.55×, Advanced at 0.75×, and Elite at 1.00×. Bodyweight itself is not included in the entered or estimated load, and no unsupported stretch target is added above Elite.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the plate loaded dip machine | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the weighted dip | Use the exercise-specific added-load-to-bodyweight thresholds directly without allometric rescaling. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Plate Loaded Dip Machine and Weighted Dips Standards Differ
What the men’s data shows:
The standards come closest at 300 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 30.9 kg at 120 lb and 20.8 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Plate Loaded Dip Machine standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Plate Loaded Dip Machine standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Plate Loaded Dip Machine and Weighted Dips Standards Differ
What the women’s data shows:
The plate loaded dip machine and weighted dips standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, and 140 lb.
The higher target changes by strength level or bodyweight.
At Elite, the difference is 1.3 kg at 100 lb and 25 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Plate Loaded Dip Machine standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Plate Loaded Dip Machine standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Plate Loaded Dip Machine and Weighted Dips Exercises Used by This Calculator
The calculator expects repeatable plate loaded dip machine and weighted dips results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Plate Loaded Dip Machine and Weighted Dips tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Plate Loaded Dip Machine setup and load convention
The entered weight for strict Plate Loaded Dip Machine. Valid Plate Loaded Dip Machine reps. The machine must move through a clear, repeatable range that matches guided downward press from a controlled bent-elbow start to a controlled elbow-extension finish while the trunk stays fixed against the machine support. A valid finish requires the machine’s intended end position under control with stable body position and no obvious momentum or outside assistance. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter added load only for strict parallel-bar dips
Secure the external load and enter only that added weight, not bodyweight plus load. Start at full elbow lockout, descend until the shoulder crease is below the elbow, and return to full lockout under control. Do not enter bodyweight-only, assisted, bench, ring, partial, bouncing, kipping, or leg-driven dips.
Enter one recent Plate Loaded Dip Machine result and one recent Weighted Dips result
First lift: weight used and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Plate Loaded Dip Machine — View the individual Plate Loaded Dip Machine standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Seated Dip Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Assisted Dip Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Triceps Extension — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Plate Loaded Chest Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.