Weighted Dips vs Seated Dip Machine Strength Standards
Compare your weighted dips and seated dip machine 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 strict parallel-bar weighted dip with securely attached external load, full elbow lockout, shoulder crease clearly below the elbow, and no momentum and a strict, repeatable seated dip machine test using the canonical setup, range, and finish rules. 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.
Weighted Dips vs Seated Dip Machine Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the weighted dips and seated dip machine to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your weighted dips and seated dip machine.
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 Weighted Dips / Seated Dip Machine, 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 Weighted Dips vs Seated Dip Machine Standards
How to read the table: The first number is Weighted Dips; the second is Seated Dip Machine. 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 | 42 / 70 lb 19 / 31.8 kg | 66 / 101 lb 29.9 / 45.8 kg | 90 / 137 lb 40.8 / 62.1 kg | 120 / 175 lb 54.4 / 79.4 kg |
| 130 lb 59 kg | 46 / 74 lb 20.7 / 33.6 kg | 72 / 106 lb 32.5 / 48.1 kg | 98 / 144 lb 44.3 / 65.3 kg | 130 / 185 lb 59 / 83.9 kg |
| 140 lb 63.5 kg | 49 / 78 lb 22.2 / 35.4 kg | 77 / 112 lb 34.9 / 50.8 kg | 105 / 152 lb 47.6 / 68.9 kg | 140 / 194 lb 63.5 / 88 kg |
| 150 lb 68 kg | 52 / 81 lb 23.8 / 36.7 kg | 82 / 117 lb 37.4 / 53.1 kg | 112 / 159 lb 51 / 72.1 kg | 150 / 203 lb 68 / 92.1 kg |
| 160 lb 72.6 kg | 56 / 85 lb 25.4 / 38.6 kg | 88 / 122 lb 39.9 / 55.3 kg | 120 / 166 lb 54.5 / 75.3 kg | 160 / 212 lb 72.6 / 96.2 kg |
| 170 lb 77.1 kg | 59 / 88 lb 27 / 39.9 kg | 93 / 127 lb 42.4 / 57.6 kg | 127 / 173 lb 57.8 / 78.5 kg | 170 / 221 lb 77.1 / 100.2 kg |
| 180 lb 81.6 kg | 63 / 92 lb 28.6 / 41.7 kg | 99 / 132 lb 44.9 / 59.9 kg | 135 / 179 lb 61.2 / 81.2 kg | 180 / 230 lb 81.6 / 104.3 kg |
| 190 lb 86.2 kg | 67 / 95 lb 30.2 / 43.1 kg | 105 / 137 lb 47.4 / 62.1 kg | 143 / 186 lb 64.7 / 84.4 kg | 190 / 238 lb 86.2 / 108 kg |
| 200 lb 90.7 kg | 70 / 98 lb 31.7 / 44.5 kg | 110 / 142 lb 49.9 / 64.4 kg | 150 / 192 lb 68 / 87.1 kg | 200 / 246 lb 90.7 / 111.6 kg |
| 210 lb 95.3 kg | 74 / 102 lb 33.4 / 46.3 kg | 116 / 146 lb 52.4 / 66.2 kg | 158 / 199 lb 71.5 / 90.3 kg | 210 / 254 lb 95.3 / 115.2 kg |
| 220 lb 99.8 kg | 77 / 105 lb 34.9 / 47.6 kg | 121 / 151 lb 54.9 / 68.5 kg | 165 / 205 lb 74.9 / 93 kg | 220 / 262 lb 99.8 / 118.8 kg |
| 230 lb 104.3 kg | 80 / 108 lb 36.5 / 49 kg | 126 / 156 lb 57.4 / 70.8 kg | 172 / 211 lb 78.2 / 95.7 kg | 230 / 270 lb 104.3 / 122.5 kg |
| 240 lb 108.9 kg | 84 / 111 lb 38.1 / 50.3 kg | 132 / 160 lb 59.9 / 72.6 kg | 180 / 217 lb 81.7 / 98.4 kg | 240 / 278 lb 108.9 / 126.1 kg |
| 250 lb 113.4 kg | 88 / 114 lb 39.7 / 51.7 kg | 138 / 165 lb 62.4 / 74.8 kg | 188 / 223 lb 85.1 / 101.2 kg | 250 / 286 lb 113.4 / 129.7 kg |
| 260 lb 117.9 kg | 91 / 117 lb 41.3 / 53.1 kg | 143 / 169 lb 64.8 / 76.7 kg | 195 / 229 lb 88.4 / 103.9 kg | 260 / 293 lb 117.9 / 132.9 kg |
| 270 lb 122.5 kg | 95 / 120 lb 42.9 / 54.4 kg | 149 / 173 lb 67.4 / 78.5 kg | 203 / 235 lb 91.9 / 106.6 kg | 270 / 301 lb 122.5 / 136.5 kg |
| 280 lb 127 kg | 98 / 123 lb 44.4 / 55.8 kg | 154 / 177 lb 69.9 / 80.3 kg | 210 / 241 lb 95.3 / 109.3 kg | 280 / 308 lb 127 / 139.7 kg |
| 290 lb 131.5 kg | 101 / 126 lb 46 / 57.2 kg | 159 / 182 lb 72.3 / 82.6 kg | 217 / 247 lb 98.6 / 112 kg | 290 / 316 lb 131.5 / 143.3 kg |
| 300 lb 136.1 kg | 105 / 129 lb 47.6 / 58.5 kg | 165 / 186 lb 74.9 / 84.4 kg | 225 / 252 lb 102.1 / 114.3 kg | 300 / 323 lb 136.1 / 146.5 kg |
Women’s Weighted Dips vs Seated Dip Machine Standards
How to read the table: The first number is Weighted Dips; the second is Seated Dip Machine. 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 | 35 / 34 lb 15.9 / 15.4 kg | 55 / 50 lb 25 / 22.7 kg | 75 / 72 lb 34.1 / 32.7 kg | 100 / 94 lb 45.4 / 42.6 kg |
| 110 lb 49.9 kg | 39 / 37 lb 17.5 / 16.8 kg | 61 / 54 lb 27.4 / 24.5 kg | 83 / 77 lb 37.4 / 34.9 kg | 110 / 100 lb 49.9 / 45.4 kg |
| 120 lb 54.4 kg | 42 / 39 lb 19 / 17.7 kg | 66 / 57 lb 29.9 / 25.9 kg | 90 / 82 lb 40.8 / 37.2 kg | 120 / 106 lb 54.4 / 48.1 kg |
| 130 lb 59 kg | 46 / 41 lb 20.7 / 18.6 kg | 72 / 60 lb 32.5 / 27.2 kg | 98 / 86 lb 44.3 / 39 kg | 130 / 112 lb 59 / 50.8 kg |
| 140 lb 63.5 kg | 49 / 43 lb 22.2 / 19.5 kg | 77 / 63 lb 34.9 / 28.6 kg | 105 / 91 lb 47.6 / 41.3 kg | 140 / 117 lb 63.5 / 53.1 kg |
| 150 lb 68 kg | 52 / 45 lb 23.8 / 20.4 kg | 82 / 66 lb 37.4 / 29.9 kg | 112 / 95 lb 51 / 43.1 kg | 150 / 123 lb 68 / 55.8 kg |
| 160 lb 72.6 kg | 56 / 47 lb 25.4 / 21.3 kg | 88 / 69 lb 39.9 / 31.3 kg | 120 / 99 lb 54.5 / 44.9 kg | 160 / 128 lb 72.6 / 58.1 kg |
| 170 lb 77.1 kg | 59 / 49 lb 27 / 22.2 kg | 93 / 72 lb 42.4 / 32.7 kg | 127 / 103 lb 57.8 / 46.7 kg | 170 / 134 lb 77.1 / 60.8 kg |
| 180 lb 81.6 kg | 63 / 51 lb 28.6 / 23.1 kg | 99 / 75 lb 44.9 / 34 kg | 135 / 107 lb 61.2 / 48.5 kg | 180 / 139 lb 81.6 / 63 kg |
| 190 lb 86.2 kg | 67 / 53 lb 30.2 / 24 kg | 105 / 77 lb 47.4 / 34.9 kg | 143 / 111 lb 64.7 / 50.3 kg | 190 / 144 lb 86.2 / 65.3 kg |
| 200 lb 90.7 kg | 70 / 55 lb 31.7 / 24.9 kg | 110 / 80 lb 49.9 / 36.3 kg | 150 / 115 lb 68 / 52.2 kg | 200 / 149 lb 90.7 / 67.6 kg |
| 210 lb 95.3 kg | 74 / 56 lb 33.4 / 25.4 kg | 116 / 83 lb 52.4 / 37.6 kg | 158 / 119 lb 71.5 / 54 kg | 210 / 154 lb 95.3 / 69.9 kg |
| 220 lb 99.8 kg | 77 / 58 lb 34.9 / 26.3 kg | 121 / 85 lb 54.9 / 38.6 kg | 165 / 123 lb 74.9 / 55.8 kg | 220 / 159 lb 99.8 / 72.1 kg |
| 230 lb 104.3 kg | 80 / 60 lb 36.5 / 27.2 kg | 126 / 88 lb 57.4 / 39.9 kg | 172 / 126 lb 78.2 / 57.2 kg | 230 / 164 lb 104.3 / 74.4 kg |
| 240 lb 108.9 kg | 84 / 62 lb 38.1 / 28.1 kg | 132 / 90 lb 59.9 / 40.8 kg | 180 / 130 lb 81.7 / 59 kg | 240 / 168 lb 108.9 / 76.2 kg |
How Your Weighted Dips vs Seated Dip Machine 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 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.
3. Find the seated dip machine strength level
The standards use the sex-specific targets from the individual Seated Dip Machine 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 heavier lifters are expected to lift 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 weighted dip | Use the canonical added-load-to-bodyweight thresholds directly without allometric rescaling. |
| Rate the seated dip machine | Adjust seated dip machine targets to exact bodyweight 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 Weighted Dips and Seated Dip Machine 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 seated dip machine standard is higher; below zero means the weighted dips 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 300 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
25 → 10.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the seated dip machine standard minus the weighted dips standard. A plus sign means the seated dip machine standard is higher. A minus sign means the weighted dips standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +28 lb +12.8 kg | +35 lb +15.9 kg | +47 lb +21.3 kg | +55 lb +25 kg |
| 130 lb 59 kg | +28 lb +12.9 kg | +34 lb +15.6 kg | +46 lb +21 kg | +55 lb +24.9 kg |
| 140 lb 63.5 kg | +29 lb +13.2 kg | +35 lb +15.9 kg | +47 lb +21.3 kg | +54 lb +24.5 kg |
| 150 lb 68 kg | +29 lb +12.9 kg | +35 lb +15.7 kg | +47 lb +21.1 kg | +53 lb +24.1 kg |
| 160 lb 72.6 kg | +29 lb +13.2 kg | +34 lb +15.4 kg | +46 lb +20.8 kg | +52 lb +23.6 kg |
| 170 lb 77.1 kg | +29 lb +12.9 kg | +34 lb +15.2 kg | +46 lb +20.7 kg | +51 lb +23.1 kg |
| 180 lb 81.6 kg | +29 lb +13.1 kg | +33 lb +15 kg | +44 lb +20 kg | +50 lb +22.7 kg |
| 190 lb 86.2 kg | +28 lb +12.9 kg | +32 lb +14.7 kg | +43 lb +19.7 kg | +48 lb +21.8 kg |
| 200 lb 90.7 kg | +28 lb +12.8 kg | +32 lb +14.5 kg | +42 lb +19.1 kg | +46 lb +20.9 kg |
| 210 lb 95.3 kg | +28 lb +12.9 kg | +30 lb +13.8 kg | +41 lb +18.8 kg | +44 lb +19.9 kg |
| 220 lb 99.8 kg | +28 lb +12.7 kg | +30 lb +13.6 kg | +40 lb +18.1 kg | +42 lb +19 kg |
| 230 lb 104.3 kg | +28 lb +12.5 kg | +30 lb +13.4 kg | +39 lb +17.5 kg | +40 lb +18.2 kg |
| 240 lb 108.9 kg | +27 lb +12.2 kg | +28 lb +12.7 kg | +37 lb +16.7 kg | +38 lb +17.2 kg |
| 250 lb 113.4 kg | +26 lb +12 kg | +27 lb +12.4 kg | +35 lb +16.1 kg | +36 lb +16.3 kg |
| 260 lb 117.9 kg | +26 lb +11.8 kg | +26 lb +11.9 kg | +34 lb +15.5 kg | +33 lb +15 kg |
| 270 lb 122.5 kg | +25 lb +11.5 kg | +24 lb +11.1 kg | +32 lb +14.7 kg | +31 lb +14 kg |
| 280 lb 127 kg | +25 lb +11.4 kg | +23 lb +10.4 kg | +31 lb +14 kg | +28 lb +12.7 kg |
| 290 lb 131.5 kg | +25 lb +11.2 kg | +23 lb +10.3 kg | +30 lb +13.4 kg | +26 lb +11.8 kg |
| 300 lb 136.1 kg | +24 lb +10.9 kg | +21 lb +9.5 kg | +27 lb +12.2 kg | +23 lb +10.4 kg |
How Women’s Weighted Dips and Seated Dip Machine Standards Differ
What the women’s data shows:
The weighted dips and seated dip machine standards are within 3 lb at 100 lb, 110 lb, and 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
2.8 → 32.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the seated dip machine standard minus the weighted dips standard. A plus sign means the seated dip machine standard is higher. A minus sign means the weighted dips standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −1 lb −0.5 kg | −5 lb −2.3 kg | −3 lb −1.4 kg | −6 lb −2.8 kg |
| 110 lb 49.9 kg | −2 lb −0.7 kg | −7 lb −2.9 kg | −6 lb −2.5 kg | −10 lb −4.5 kg |
| 120 lb 54.4 kg | −3 lb −1.3 kg | −9 lb −4 kg | −8 lb −3.6 kg | −14 lb −6.3 kg |
| 130 lb 59 kg | −5 lb −2.1 kg | −12 lb −5.3 kg | −12 lb −5.3 kg | −18 lb −8.2 kg |
| 140 lb 63.5 kg | −6 lb −2.7 kg | −14 lb −6.3 kg | −14 lb −6.3 kg | −23 lb −10.4 kg |
| 150 lb 68 kg | −7 lb −3.4 kg | −16 lb −7.5 kg | −17 lb −7.9 kg | −27 lb −12.2 kg |
| 160 lb 72.6 kg | −9 lb −4.1 kg | −19 lb −8.6 kg | −21 lb −9.6 kg | −32 lb −14.5 kg |
| 170 lb 77.1 kg | −10 lb −4.8 kg | −21 lb −9.7 kg | −24 lb −11.1 kg | −36 lb −16.3 kg |
| 180 lb 81.6 kg | −12 lb −5.5 kg | −24 lb −10.9 kg | −28 lb −12.7 kg | −41 lb −18.6 kg |
| 190 lb 86.2 kg | −14 lb −6.2 kg | −28 lb −12.5 kg | −32 lb −14.4 kg | −46 lb −20.9 kg |
| 200 lb 90.7 kg | −15 lb −6.8 kg | −30 lb −13.6 kg | −35 lb −15.8 kg | −51 lb −23.1 kg |
| 210 lb 95.3 kg | −18 lb −8 kg | −33 lb −14.8 kg | −39 lb −17.5 kg | −56 lb −25.4 kg |
| 220 lb 99.8 kg | −19 lb −8.6 kg | −36 lb −16.3 kg | −42 lb −19.1 kg | −61 lb −27.7 kg |
| 230 lb 104.3 kg | −20 lb −9.3 kg | −38 lb −17.5 kg | −46 lb −21 kg | −66 lb −29.9 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −42 lb −19.1 kg | −50 lb −22.7 kg | −72 lb −32.7 kg |
Weighted Dips and Seated Dip Machine Exercises Used by This Calculator
This calculator uses a strict weighted parallel-bar dip and a strict seated dip machine. Use strict canonical Weighted Dips and Seated Dip Machine tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use a strict, repeatable Seated Dip Machine
Follow the individual Seated Dip Machine calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Weighted Dips result and one recent Seated Dip Machine result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Seated Dip Machine — View the individual Seated Dip Machine standards and next strength-level target.
- Bodyweight Dip Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Triceps Pushdown (Cable) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Press Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Close-Grip Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.