Is a 22.5 kg Dumbbell Bench Press Good?
A 22.5 kg Dumbbell Bench Press single is good by Endura’s standards for men at 55–75 kg and women at 45–100 kg in the tables below. For men at 80–120 kg in those tables, it falls below Intermediate, Endura’s first good strength tier.
Find out whether your best set at 22.5 kg meets Endura’s standard for good. Use our Dumbbell Bench Press calculator to see your strength tier based on your sex, bodyweight, and completed reps.
Is a 22.5 kg Dumbbell Bench Press Good?
A 22.5 kg Dumbbell Bench Press single is good when it reaches the Intermediate, Advanced, or Elite tier for your sex and bodyweight.
For men, a 22.5 kg single is good at 55–75 kg. For women, a 22.5 kg single is good at every bodyweight shown (45–100 kg).
These tables score one completed 22.5 kg rep. The last column shows the most useful next step: the Intermediate good line when your result is not yet good, the next named tier when it is good, or the highest named tier when you are already Elite.
Is a 22.5 kg Dumbbell Bench Press good for men?
| Bodyweight | Your 22.5 kg result | What comes next |
|---|---|---|
| 55 kg | Yes — Intermediate | Advanced: 54 kg — 9.1 kg more |
| 60 kg | Yes — Intermediate | Advanced: 58.1 kg — 13.2 kg more |
| 65 kg | Yes — Intermediate | Advanced: 60.8 kg — 15.9 kg more |
| 70 kg | Yes — Intermediate | Advanced: 64.4 kg — 19.5 kg more |
| 75 kg | Yes — Intermediate | Advanced: 66.7 kg — 21.8 kg more |
| 80 kg | Not yet — Novice | Good: Intermediate: 44.9 kg — at this tier |
| 85 kg | Not yet — Novice | Good: Intermediate: 47.6 kg — 2.7 kg more |
| 90 kg | Not yet — Novice | Good: Intermediate: 49.9 kg — 5 kg more |
| 95 kg | Not yet — Novice | Good: Intermediate: 51.7 kg — 6.8 kg more |
| 100 kg | Not yet — Novice | Good: Intermediate: 53.5 kg — 8.6 kg more |
| 105 kg | Not yet — Novice | Good: Intermediate: 54.4 kg — 9.5 kg more |
| 110 kg | Not yet — Novice | Good: Intermediate: 56.2 kg — 11.3 kg more |
| 115 kg | Not yet — Novice | Good: Intermediate: 58.1 kg — 13.2 kg more |
| 120 kg | Not yet — Novice | Good: Intermediate: 59.9 kg — 15 kg more |
For men, a completed 22.5 kg single is Intermediate at 55–75 kg, and Novice at 80–120 kg.
Is a 22.5 kg Dumbbell Bench Press good for women?
| Bodyweight | Your 22.5 kg result | What comes next |
|---|---|---|
| 45 kg | Yes — Elite | Highest named tier |
| 50 kg | Yes — Elite | Highest named tier |
| 55 kg | Yes — Elite | Highest named tier |
| 60 kg | Yes — Elite | Highest named tier |
| 65 kg | Yes — Advanced | Elite: 46.3 kg — 1.4 kg more |
| 70 kg | Yes — Advanced | Elite: 49 kg — 4.1 kg more |
| 75 kg | Yes — Advanced | Elite: 51.7 kg — 6.8 kg more |
| 80 kg | Yes — Advanced | Elite: 53.5 kg — 8.6 kg more |
| 85 kg | Yes — Advanced | Elite: 54.9 kg — 10 kg more |
| 90 kg | Yes — Advanced | Elite: 57.6 kg — 12.7 kg more |
| 95 kg | Yes — Advanced | Elite: 59.9 kg — 15 kg more |
| 100 kg | Yes — Advanced | Elite: 62.6 kg — 17.7 kg more |
For women, a completed 22.5 kg single is Elite at 45–60 kg, and Advanced at 65–100 kg.
What “good” means in these tables
- Yes — Intermediate
- Meets Endura’s first good strength category for the sex and bodyweight shown.
- Yes — Advanced
- Above that first good category; a stronger result for the profile shown.
- Yes — Elite
- Reaches the highest named Endura category for the profile shown.
- Not yet
- Below Endura’s Intermediate benchmark for that sex and bodyweight. It is a starting point, not a judgment about your potential.
What if you completed 22.5 kg for more than one rep?
A single is only one way to perform this weight. More completed reps raise the estimated one-rep max Endura scores, which can change the answer for your bodyweight. The examples below use the same model as the calculator; enter any whole-number rep count from 1 through 10 above for your exact result.
| Completed set | Estimated 1RM | Good for men at | Good for women at |
|---|---|---|---|
| 22.5 kg × 1 | 44.9 kg | 55–75 kg | Every row shown (45–100 kg) |
| 22.5 kg × 5 | 50.8 kg | 55–90 kg | Every row shown (45–100 kg) |
| 22.5 kg × 10 | 59.9 kg | Every row shown (55–120 kg) | Every row shown (45–100 kg) |
The men’s and women’s columns show the bodyweight ranges where each example reaches Intermediate or higher. If your bodyweight falls between rows, use the calculator result rather than rounding from the table.
How to Use the 22.5 kg Dumbbell Bench Press Calculator
This calculator answers a personal version of the question: is your 22.5 kg Dumbbell Bench Press good for your bodyweight?
Dumbbell Bench Press and 22.5 kg are already set for this calculator. Choose your sex, enter your current bodyweight, select your age, and enter the reps you completed at 22.5 kg. Enter 1 for a single, 5 for five completed reps, and never count a missed or assisted rep.
Select “Estimate 1RM.” The calculator will show your result for the 22.5 kg set you entered.
The next section explains what you will see after you get your result.
How to Review Your Results
After you run the calculator, the first result tells you whether a 22.5 kg Dumbbell Bench Press is good for you. The information below it explains your strength tier, the set the calculator evaluated, and what your result means.
Your 22.5 kg Dumbbell Bench Press Answer
At the top of the results card, you will see a direct answer that includes the weight and completed reps you entered. Yes means Intermediate, Advanced, or Elite. Not quite means Novice; Not yet means Beginner.
Your Strength Tier
Your Strength Tier is Beginner, Novice, Intermediate, Advanced, or Elite. Intermediate is a good, solid strength result. Advanced indicates greater strength, and Elite is the highest Endura tier.
Your Result Details
The result card repeats the 22.5 kg set, completed reps, and estimated one-rep max. Check those details before relying on the result. For example, a 85 kg man who completes 22.5 kg for one rep ranks in Endura’s Novice tier. More completed reps at the same weight produce a higher estimated one-rep max.
Your Input Check
The You entered line lists the exercise, weight, completed reps, and estimated one-rep max used for the calculation. The result-context line confirms the sex, age, and bodyweight used to assess that set.
Your Strength Snapshot
The Your Strength Snapshot card gives you a record to compare with a later result from the same exercise.
What This Means and When to Recheck
The What This Means and When to Recheck cards explain the result and when it makes sense to test again.
Related Dumbbell Bench Press Calculators
A 22.5 kg Dumbbell Bench Press should be compared with the same exercise whenever possible. Different equipment and exercise variations have their own standards.