Dumbbell Squat vs Dumbbell Deadlift Strength Standards
Compare your dumbbell squat and dumbbell deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a bilateral dumbbell squat using two matched dumbbells, consistent hold position, valid depth, and full standing lockout and a two-dumbbell hip-hinge deadlift from a motionless floor or consistent below-knee start to full standing lockout. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Squat vs Dumbbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell squat and dumbbell deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell squat and dumbbell deadlift.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Dumbbell Squat / Dumbbell Deadlift, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Dumbbell Squat vs Dumbbell Deadlift Standards
How to read the table: The first number is Dumbbell Squat; the second is Dumbbell Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 73 / 95 lb 33.1 / 43.1 kg | 104 / 126 lb 47.2 / 57.2 kg | 137 / 174 lb 62.1 / 78.9 kg | 174 / 213 lb 78.9 / 96.6 kg |
| 130 lb 59 kg | 77 / 100 lb 34.9 / 45.4 kg | 109 / 133 lb 49.4 / 60.3 kg | 144 / 183 lb 65.3 / 83 kg | 183 / 224 lb 83 / 101.6 kg |
| 140 lb 63.5 kg | 81 / 105 lb 36.7 / 47.6 kg | 115 / 140 lb 52.2 / 63.5 kg | 152 / 193 lb 68.9 / 87.5 kg | 193 / 236 lb 87.5 / 107 kg |
| 150 lb 68 kg | 85 / 110 lb 38.6 / 49.9 kg | 120 / 146 lb 54.4 / 66.2 kg | 159 / 202 lb 72.1 / 91.6 kg | 202 / 247 lb 91.6 / 112 kg |
| 160 lb 72.6 kg | 88 / 115 lb 39.9 / 52.2 kg | 126 / 152 lb 57.2 / 68.9 kg | 166 / 210 lb 75.3 / 95.3 kg | 210 / 258 lb 95.3 / 117 kg |
| 170 lb 77.1 kg | 92 / 120 lb 41.7 / 54.4 kg | 131 / 159 lb 59.4 / 72.1 kg | 173 / 219 lb 78.5 / 99.3 kg | 219 / 268 lb 99.3 / 121.6 kg |
| 180 lb 81.6 kg | 95 / 124 lb 43.1 / 56.2 kg | 136 / 165 lb 61.7 / 74.8 kg | 179 / 228 lb 81.2 / 103.4 kg | 228 / 279 lb 103.4 / 126.6 kg |
| 190 lb 86.2 kg | 99 / 129 lb 44.9 / 58.5 kg | 141 / 171 lb 64 / 77.6 kg | 186 / 236 lb 84.4 / 107 kg | 236 / 289 lb 107 / 131.1 kg |
| 200 lb 90.7 kg | 102 / 133 lb 46.3 / 60.3 kg | 146 / 177 lb 66.2 / 80.3 kg | 192 / 244 lb 87.1 / 110.7 kg | 244 / 299 lb 110.7 / 135.6 kg |
| 210 lb 95.3 kg | 106 / 138 lb 48.1 / 62.6 kg | 151 / 183 lb 68.5 / 83 kg | 199 / 252 lb 90.3 / 114.3 kg | 252 / 309 lb 114.3 / 140.2 kg |
| 220 lb 99.8 kg | 109 / 142 lb 49.4 / 64.4 kg | 155 / 189 lb 70.3 / 85.7 kg | 205 / 260 lb 93 / 117.9 kg | 260 / 319 lb 117.9 / 144.7 kg |
| 230 lb 104.3 kg | 112 / 147 lb 50.8 / 66.7 kg | 160 / 194 lb 72.6 / 88 kg | 211 / 268 lb 95.7 / 121.6 kg | 268 / 328 lb 121.6 / 148.8 kg |
| 240 lb 108.9 kg | 116 / 151 lb 52.6 / 68.5 kg | 165 / 200 lb 74.8 / 90.7 kg | 217 / 276 lb 98.4 / 125.2 kg | 276 / 338 lb 125.2 / 153.3 kg |
| 250 lb 113.4 kg | 119 / 155 lb 54 / 70.3 kg | 169 / 205 lb 76.7 / 93 kg | 223 / 283 lb 101.2 / 128.4 kg | 283 / 347 lb 128.4 / 157.4 kg |
| 260 lb 117.9 kg | 122 / 159 lb 55.3 / 72.1 kg | 174 / 211 lb 78.9 / 95.7 kg | 229 / 291 lb 103.9 / 132 kg | 291 / 356 lb 132 / 161.5 kg |
| 270 lb 122.5 kg | 125 / 163 lb 56.7 / 73.9 kg | 178 / 216 lb 80.7 / 98 kg | 235 / 298 lb 106.6 / 135.2 kg | 298 / 365 lb 135.2 / 165.6 kg |
| 280 lb 127 kg | 128 / 167 lb 58.1 / 75.7 kg | 183 / 221 lb 83 / 100.2 kg | 241 / 306 lb 109.3 / 138.8 kg | 306 / 374 lb 138.8 / 169.6 kg |
| 290 lb 131.5 kg | 131 / 171 lb 59.4 / 77.6 kg | 187 / 227 lb 84.8 / 103 kg | 247 / 313 lb 112 / 142 kg | 313 / 383 lb 142 / 173.7 kg |
| 300 lb 136.1 kg | 134 / 175 lb 60.8 / 79.4 kg | 191 / 232 lb 86.6 / 105.2 kg | 252 / 320 lb 114.3 / 145.1 kg | 320 / 392 lb 145.1 / 177.8 kg |
Women’s Dumbbell Squat vs Dumbbell Deadlift Standards
How to read the table: The first number is Dumbbell Squat; the second is Dumbbell Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 48 / 56 lb 21.8 / 25.4 kg | 70 / 76 lb 31.8 / 34.5 kg | 94 / 103 lb 42.6 / 46.7 kg | 121 / 134 lb 54.9 / 60.8 kg |
| 110 lb 49.9 kg | 51 / 60 lb 23.1 / 27.2 kg | 75 / 81 lb 34 / 36.7 kg | 100 / 110 lb 45.4 / 49.9 kg | 128 / 143 lb 58.1 / 64.9 kg |
| 120 lb 54.4 kg | 54 / 64 lb 24.5 / 29 kg | 79 / 85 lb 35.8 / 38.6 kg | 106 / 116 lb 48.1 / 52.6 kg | 136 / 152 lb 61.7 / 68.9 kg |
| 130 lb 59 kg | 57 / 67 lb 25.9 / 30.4 kg | 84 / 90 lb 38.1 / 40.8 kg | 112 / 123 lb 50.8 / 55.8 kg | 144 / 160 lb 65.3 / 72.6 kg |
| 140 lb 63.5 kg | 60 / 71 lb 27.2 / 32.2 kg | 88 / 95 lb 39.9 / 43.1 kg | 117 / 129 lb 53.1 / 58.5 kg | 151 / 168 lb 68.5 / 76.2 kg |
| 150 lb 68 kg | 63 / 74 lb 28.6 / 33.6 kg | 92 / 99 lb 41.7 / 44.9 kg | 123 / 135 lb 55.8 / 61.2 kg | 158 / 176 lb 71.7 / 79.8 kg |
| 160 lb 72.6 kg | 66 / 77 lb 29.9 / 34.9 kg | 96 / 103 lb 43.5 / 46.7 kg | 128 / 141 lb 58.1 / 64 kg | 165 / 184 lb 74.8 / 83.5 kg |
| 170 lb 77.1 kg | 68 / 80 lb 30.8 / 36.3 kg | 100 / 108 lb 45.4 / 49 kg | 134 / 147 lb 60.8 / 66.7 kg | 172 / 191 lb 78 / 86.6 kg |
| 180 lb 81.6 kg | 71 / 84 lb 32.2 / 38.1 kg | 104 / 112 lb 47.2 / 50.8 kg | 139 / 152 lb 63 / 68.9 kg | 178 / 199 lb 80.7 / 90.3 kg |
| 190 lb 86.2 kg | 74 / 87 lb 33.6 / 39.5 kg | 108 / 116 lb 49 / 52.6 kg | 144 / 158 lb 65.3 / 71.7 kg | 185 / 206 lb 83.9 / 93.4 kg |
| 200 lb 90.7 kg | 76 / 90 lb 34.5 / 40.8 kg | 111 / 120 lb 50.3 / 54.4 kg | 149 / 164 lb 67.6 / 74.4 kg | 191 / 213 lb 86.6 / 96.6 kg |
| 210 lb 95.3 kg | 79 / 93 lb 35.8 / 42.2 kg | 115 / 124 lb 52.2 / 56.2 kg | 154 / 169 lb 69.9 / 76.7 kg | 198 / 220 lb 89.8 / 99.8 kg |
| 220 lb 99.8 kg | 81 / 96 lb 36.7 / 43.5 kg | 119 / 128 lb 54 / 58.1 kg | 159 / 174 lb 72.1 / 78.9 kg | 204 / 227 lb 92.5 / 103 kg |
| 230 lb 104.3 kg | 84 / 98 lb 38.1 / 44.5 kg | 122 / 132 lb 55.3 / 59.9 kg | 164 / 180 lb 74.4 / 81.6 kg | 210 / 234 lb 95.3 / 106.1 kg |
| 240 lb 108.9 kg | 86 / 101 lb 39 / 45.8 kg | 126 / 135 lb 57.2 / 61.2 kg | 168 / 185 lb 76.2 / 83.9 kg | 216 / 241 lb 98 / 109.3 kg |
How Your Dumbbell Squat vs Dumbbell Deadlift Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the dumbbell squat strength level
The standards use the sex-specific combined-load thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to squat more without pound-for-pound scaling.
3. Find the dumbbell deadlift strength level
The standards use the sex-specific combined-load thresholds from the individual Dumbbell Deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to deadlift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 squat | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the dumbbell deadlift | Use combined-dumbbell estimated max and adjust targets with the two-thirds 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Dumbbell Squat and Dumbbell Deadlift Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the dumbbell deadlift standard is higher; below zero means the dumbbell squat standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
17.7 → 32.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell deadlift standard minus the dumbbell squat standard. A plus sign means the dumbbell deadlift standard is higher. A minus sign means the dumbbell squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +22 lb +10 kg | +22 lb +10 kg | +37 lb +16.8 kg | +39 lb +17.7 kg |
| 130 lb 59 kg | +23 lb +10.5 kg | +24 lb +10.9 kg | +39 lb +17.7 kg | +41 lb +18.6 kg |
| 140 lb 63.5 kg | +24 lb +10.9 kg | +25 lb +11.3 kg | +41 lb +18.6 kg | +43 lb +19.5 kg |
| 150 lb 68 kg | +25 lb +11.3 kg | +26 lb +11.8 kg | +43 lb +19.5 kg | +45 lb +20.4 kg |
| 160 lb 72.6 kg | +27 lb +12.3 kg | +26 lb +11.7 kg | +44 lb +20 kg | +48 lb +21.7 kg |
| 170 lb 77.1 kg | +28 lb +12.7 kg | +28 lb +12.7 kg | +46 lb +20.8 kg | +49 lb +22.3 kg |
| 180 lb 81.6 kg | +29 lb +13.1 kg | +29 lb +13.1 kg | +49 lb +22.2 kg | +51 lb +23.2 kg |
| 190 lb 86.2 kg | +30 lb +13.6 kg | +30 lb +13.6 kg | +50 lb +22.6 kg | +53 lb +24.1 kg |
| 200 lb 90.7 kg | +31 lb +14 kg | +31 lb +14.1 kg | +52 lb +23.6 kg | +55 lb +24.9 kg |
| 210 lb 95.3 kg | +32 lb +14.5 kg | +32 lb +14.5 kg | +53 lb +24 kg | +57 lb +25.9 kg |
| 220 lb 99.8 kg | +33 lb +15 kg | +34 lb +15.4 kg | +55 lb +24.9 kg | +59 lb +26.8 kg |
| 230 lb 104.3 kg | +35 lb +15.9 kg | +34 lb +15.4 kg | +57 lb +25.9 kg | +60 lb +27.2 kg |
| 240 lb 108.9 kg | +35 lb +15.9 kg | +35 lb +15.9 kg | +59 lb +26.8 kg | +62 lb +28.1 kg |
| 250 lb 113.4 kg | +36 lb +16.3 kg | +36 lb +16.3 kg | +60 lb +27.2 kg | +64 lb +29 kg |
| 260 lb 117.9 kg | +37 lb +16.8 kg | +37 lb +16.8 kg | +62 lb +28.1 kg | +65 lb +29.5 kg |
| 270 lb 122.5 kg | +38 lb +17.2 kg | +38 lb +17.3 kg | +63 lb +28.6 kg | +67 lb +30.4 kg |
| 280 lb 127 kg | +39 lb +17.6 kg | +38 lb +17.2 kg | +65 lb +29.5 kg | +68 lb +30.8 kg |
| 290 lb 131.5 kg | +40 lb +18.2 kg | +40 lb +18.2 kg | +66 lb +30 kg | +70 lb +31.7 kg |
| 300 lb 136.1 kg | +41 lb +18.6 kg | +41 lb +18.6 kg | +68 lb +30.8 kg | +72 lb +32.7 kg |
How Women’s Dumbbell Squat and Dumbbell Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5.9 → 11.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell deadlift standard minus the dumbbell squat standard. A plus sign means the dumbbell deadlift standard is higher. A minus sign means the dumbbell squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +8 lb +3.6 kg | +6 lb +2.7 kg | +9 lb +4.1 kg | +13 lb +5.9 kg |
| 110 lb 49.9 kg | +9 lb +4.1 kg | +6 lb +2.7 kg | +10 lb +4.5 kg | +15 lb +6.8 kg |
| 120 lb 54.4 kg | +10 lb +4.5 kg | +6 lb +2.8 kg | +10 lb +4.5 kg | +16 lb +7.2 kg |
| 130 lb 59 kg | +10 lb +4.5 kg | +6 lb +2.7 kg | +11 lb +5 kg | +16 lb +7.3 kg |
| 140 lb 63.5 kg | +11 lb +5 kg | +7 lb +3.2 kg | +12 lb +5.4 kg | +17 lb +7.7 kg |
| 150 lb 68 kg | +11 lb +5 kg | +7 lb +3.2 kg | +12 lb +5.4 kg | +18 lb +8.1 kg |
| 160 lb 72.6 kg | +11 lb +5 kg | +7 lb +3.2 kg | +13 lb +5.9 kg | +19 lb +8.7 kg |
| 170 lb 77.1 kg | +12 lb +5.5 kg | +8 lb +3.6 kg | +13 lb +5.9 kg | +19 lb +8.6 kg |
| 180 lb 81.6 kg | +13 lb +5.9 kg | +8 lb +3.6 kg | +13 lb +5.9 kg | +21 lb +9.6 kg |
| 190 lb 86.2 kg | +13 lb +5.9 kg | +8 lb +3.6 kg | +14 lb +6.4 kg | +21 lb +9.5 kg |
| 200 lb 90.7 kg | +14 lb +6.3 kg | +9 lb +4.1 kg | +15 lb +6.8 kg | +22 lb +10 kg |
| 210 lb 95.3 kg | +14 lb +6.4 kg | +9 lb +4 kg | +15 lb +6.8 kg | +22 lb +10 kg |
| 220 lb 99.8 kg | +15 lb +6.8 kg | +9 lb +4.1 kg | +15 lb +6.8 kg | +23 lb +10.5 kg |
| 230 lb 104.3 kg | +14 lb +6.4 kg | +10 lb +4.6 kg | +16 lb +7.2 kg | +24 lb +10.8 kg |
| 240 lb 108.9 kg | +15 lb +6.8 kg | +9 lb +4 kg | +17 lb +7.7 kg | +25 lb +11.3 kg |
Dumbbell Squat and Dumbbell Deadlift Exercises Used by This Calculator
This calculator uses a strict bilateral dumbbell squat and a strict bilateral dumbbell deadlift. Use strict canonical Dumbbell Squat and Dumbbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter combined load from two matched dumbbells
Use one consistent dumbbell position, reach valid squat depth, and return to full standing lockout. Do not enter per-hand load, goblet, deadlift, lunge, split-squat, thruster, barbell, landmine, machine, bounced, partial, or assisted reps.
Enter combined load from two matched dumbbells
Start both dumbbells motionless from the floor or a consistent below-knee position, keep them close, and hinge to full hip and knee extension. Do not enter per-hand load, barbell, trap-bar, Romanian, suitcase, single-leg, bounced, hitched, rounded, or partial reps.
Enter one recent Dumbbell Squat result and one recent Dumbbell Deadlift result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Squat — View the individual Dumbbell Squat standards and next strength-level target.
- Dumbbell Deadlift — View the individual Dumbbell Deadlift standards and next strength-level target.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Thrusters — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.