Dumbbell Lunge vs Jerk Dip Squat
Compare your dumbbell lunge and jerk dip squat against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. For the second exercise, complete strict jerk dip squat repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Jerk Dip Squat Strength Standards
These bodyweight tables place the dumbbell lunge and jerk dip squat 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 Dumbbell Lunge / Jerk Dip Squat, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Dumbbell Lunge vs Jerk Dip Squat 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 | Dumbbell Lunge | 62 lb28.1 kg | 92 lb41.7 kg | 129 lb58.5 kg | 171 lb77.6 kg |
| Jerk Dip Squat | 72 lb32.7 kg | 93 lb42.2 kg | 121 lb54.9 kg | 149 lb67.6 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Jerk Dip Squat | 76 lb34.5 kg | 99 lb44.9 kg | 128 lb58.1 kg | 158 lb71.7 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Jerk Dip Squat | 80 lb36.3 kg | 104 lb47.2 kg | 135 lb61.2 kg | 166 lb75.3 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Jerk Dip Squat | 84 lb38.1 kg | 108 lb49 kg | 141 lb64 kg | 173 lb78.5 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Jerk Dip Squat | 87 lb39.5 kg | 113 lb51.3 kg | 147 lb66.7 kg | 181 lb82.1 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Jerk Dip Squat | 91 lb41.3 kg | 118 lb53.5 kg | 153 lb69.4 kg | 188 lb85.3 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Jerk Dip Squat | 95 lb43.1 kg | 123 lb55.8 kg | 159 lb72.1 kg | 196 lb88.9 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Jerk Dip Squat | 98 lb44.5 kg | 127 lb57.6 kg | 165 lb74.8 kg | 203 lb92.1 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Jerk Dip Squat | 101 lb45.8 kg | 131 lb59.4 kg | 171 lb77.6 kg | 210 lb95.3 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Jerk Dip Squat | 105 lb47.6 kg | 136 lb61.7 kg | 176 lb79.8 kg | 217 lb98.4 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Jerk Dip Squat | 108 lb49 kg | 140 lb63.5 kg | 182 lb82.6 kg | 224 lb101.6 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Jerk Dip Squat | 111 lb50.3 kg | 144 lb65.3 kg | 187 lb84.8 kg | 231 lb104.8 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Jerk Dip Squat | 115 lb52.2 kg | 148 lb67.1 kg | 193 lb87.5 kg | 237 lb107.5 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Jerk Dip Squat | 118 lb53.5 kg | 152 lb68.9 kg | 198 lb89.8 kg | 244 lb110.7 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Jerk Dip Squat | 121 lb54.9 kg | 157 lb71.2 kg | 203 lb92.1 kg | 250 lb113.4 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Jerk Dip Squat | 124 lb56.2 kg | 161 lb73 kg | 209 lb94.8 kg | 257 lb116.6 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Jerk Dip Squat | 127 lb57.6 kg | 164 lb74.4 kg | 214 lb97.1 kg | 263 lb119.3 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Jerk Dip Squat | 130 lb59 kg | 168 lb76.2 kg | 219 lb99.3 kg | 269 lb122 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Jerk Dip Squat | 133 lb60.3 kg | 172 lb78 kg | 224 lb101.6 kg | 275 lb124.7 kg |
Women’s Dumbbell Lunge vs Jerk Dip Squat 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 | Dumbbell Lunge | 38 lb17.2 kg | 57 lb25.9 kg | 82 lb37.2 kg | 112 lb50.8 kg |
| Jerk Dip Squat | 37 lb16.8 kg | 53 lb24 kg | 71 lb32.2 kg | 92 lb41.7 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Jerk Dip Squat | 39 lb17.7 kg | 56 lb25.4 kg | 76 lb34.5 kg | 98 lb44.5 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Jerk Dip Squat | 41 lb18.6 kg | 59 lb26.8 kg | 80 lb36.3 kg | 103 lb46.7 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Jerk Dip Squat | 44 lb20 kg | 63 lb28.6 kg | 85 lb38.6 kg | 109 lb49.4 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Jerk Dip Squat | 46 lb20.9 kg | 66 lb29.9 kg | 89 lb40.4 kg | 115 lb52.2 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Jerk Dip Squat | 48 lb21.8 kg | 69 lb31.3 kg | 93 lb42.2 kg | 120 lb54.4 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Jerk Dip Squat | 50 lb22.7 kg | 72 lb32.7 kg | 97 lb44 kg | 125 lb56.7 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Jerk Dip Squat | 52 lb23.6 kg | 75 lb34 kg | 101 lb45.8 kg | 130 lb59 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Jerk Dip Squat | 54 lb24.5 kg | 78 lb35.4 kg | 105 lb47.6 kg | 136 lb61.7 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Jerk Dip Squat | 56 lb25.4 kg | 81 lb36.7 kg | 109 lb49.4 kg | 140 lb63.5 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Jerk Dip Squat | 58 lb26.3 kg | 84 lb38.1 kg | 113 lb51.3 kg | 145 lb65.8 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Jerk Dip Squat | 60 lb27.2 kg | 86 lb39 kg | 116 lb52.6 kg | 150 lb68 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Jerk Dip Squat | 62 lb28.1 kg | 89 lb40.4 kg | 120 lb54.4 kg | 155 lb70.3 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Jerk Dip Squat | 64 lb29 kg | 92 lb41.7 kg | 124 lb56.2 kg | 160 lb72.6 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Jerk Dip Squat | 66 lb29.9 kg | 94 lb42.6 kg | 127 lb57.6 kg | 164 lb74.4 kg |
How Your Dumbbell Lunge vs Jerk Dip Squat 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
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Dumbbell Lunge and Jerk Dip Squat 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 dumbbell lunge strength level
For dumbbell lunge, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lunge more load without requiring strength to increase pound for pound.
3. Find the jerk dip squat strength level
For jerk dip squat, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 dumbbell lunge | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the jerk dip squat | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Dumbbell Lunge and Jerk Dip Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice and Intermediate at every displayed bodyweight.
At Elite, the difference is 10 kg at 120 lb and 18.2 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Jerk Dip Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Jerk Dip Squat standard is higher, and below zero means the Dumbbell Lunge 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 Dumbbell Lunge and Jerk Dip Squat Standards Differ
What the women’s data shows:
The dumbbell lunge and jerk dip squat standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
The higher target remains with Dumbbell Lunge for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 9.1 kg at 100 lb and 16.8 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Jerk Dip Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Jerk Dip Squat standard is higher, and below zero means the Dumbbell Lunge 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.
Dumbbell Lunge and Jerk Dip Squat Exercises Used by This Calculator
Compare like-for-like attempts by keeping the dumbbell lunge and jerk dip squat setup consistent with their individual rules. Use strict, repeatable Dumbbell Lunge and Jerk Dip Squat 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.
Enter combined load from two matched dumbbells
Use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. Do not enter per-hand load, stationary split squats, walking or Bulgarian lunges, support, bounce, partial reps, or substitutions.
Use the Jerk Dip Squat setup and load convention
The entered weight for strict Jerk Dip Squat. Valid Jerk Dip Squat reps. The movement must follow the defined Jerk Dip Squat path: barbell starts in the front rack and the lifter performs a controlled vertical dip and drive or dip-squat action without receiving the bar overhead and finish with A valid finish requires the defined end position for Jerk Dip Squat, visible control of the weight, and no assistance or substituted exercise style. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Dumbbell Lunge result and one recent Jerk Dip Squat result
First lift: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Jerk Dip Squat — View the individual Jerk Dip Squat standards and next strength-level target.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Reverse Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bulgarian Split Squat (Per Leg, Raw) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Split Jerk — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.