Side Plank vs Dumbbell Side Bend Strength Standards
Compare your side plank and dumbbell side bend against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: No external load for Side Plank and Weight used for Dumbbell Side Bend. Use one continuous aligned forearm side plank on each side with straight legs and hips lifted; use one dumbbell held on one side at a time. Each exercise keeps its own measurement type; repetitions, seconds, and weights are never converted into one another. Age range changes only an exercise whose standards use age.
Side Plank vs Dumbbell Side Bend Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Side Plank vs Dumbbell Side Bend Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Side Plank:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Dumbbell Side Bend:42 lb19.1 kg | Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Dumbbell Side Bend:63 lb28.6 kg | Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Dumbbell Side Bend:91 lb41.3 kg | Side Plank:Under 30: 200 sec30–39: 190 sec40–49: 170 sec50–59: 140 sec60+: 110 sec Dumbbell Side Bend:119 lb54 kg |
| 130 lb 59 kg | Side Plank:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Dumbbell Side Bend:44 lb20 kg | Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Dumbbell Side Bend:67 lb30.4 kg | Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Dumbbell Side Bend:96 lb43.5 kg | Side Plank:Under 30: 200 sec30–39: 190 sec40–49: 170 sec50–59: 140 sec60+: 110 sec Dumbbell Side Bend:126 lb57.2 kg |
| 140 lb 63.5 kg | Side Plank:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Dumbbell Side Bend:47 lb21.3 kg | Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Dumbbell Side Bend:70 lb31.8 kg | Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Dumbbell Side Bend:101 lb45.8 kg | Side Plank:Under 30: 200 sec30–39: 190 sec40–49: 170 sec50–59: 140 sec60+: 110 sec Dumbbell Side Bend:132 lb59.9 kg |
| 150 lb 68 kg | Side Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dumbbell Side Bend:49 lb22.2 kg | Side Plank:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Dumbbell Side Bend:73 lb33.1 kg | Side Plank:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Dumbbell Side Bend:106 lb48.1 kg | Side Plank:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Dumbbell Side Bend:138 lb62.6 kg |
| 160 lb 72.6 kg | Side Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dumbbell Side Bend:51 lb23.1 kg | Side Plank:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Dumbbell Side Bend:77 lb34.9 kg | Side Plank:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Dumbbell Side Bend:111 lb50.3 kg | Side Plank:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Dumbbell Side Bend:144 lb65.3 kg |
| 170 lb 77.1 kg | Side Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dumbbell Side Bend:53 lb24 kg | Side Plank:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Dumbbell Side Bend:80 lb36.3 kg | Side Plank:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Dumbbell Side Bend:115 lb52.2 kg | Side Plank:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Dumbbell Side Bend:150 lb68 kg |
| 180 lb 81.6 kg | Side Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dumbbell Side Bend:55 lb24.9 kg | Side Plank:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Dumbbell Side Bend:83 lb37.6 kg | Side Plank:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Dumbbell Side Bend:120 lb54.4 kg | Side Plank:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Dumbbell Side Bend:156 lb70.8 kg |
| 190 lb 86.2 kg | Side Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dumbbell Side Bend:57 lb25.9 kg | Side Plank:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Dumbbell Side Bend:86 lb39 kg | Side Plank:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec Dumbbell Side Bend:124 lb56.2 kg | Side Plank:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Dumbbell Side Bend:162 lb73.5 kg |
| 200 lb 90.7 kg | Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:59 lb26.8 kg | Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dumbbell Side Bend:89 lb40.4 kg | Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Dumbbell Side Bend:128 lb58.1 kg | Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec Dumbbell Side Bend:168 lb76.2 kg |
| 210 lb 95.3 kg | Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:61 lb27.7 kg | Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dumbbell Side Bend:92 lb41.7 kg | Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Dumbbell Side Bend:133 lb60.3 kg | Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec Dumbbell Side Bend:173 lb78.5 kg |
| 220 lb 99.8 kg | Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:63 lb28.6 kg | Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dumbbell Side Bend:95 lb43.1 kg | Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Dumbbell Side Bend:137 lb62.1 kg | Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec Dumbbell Side Bend:179 lb81.2 kg |
| 230 lb 104.3 kg | Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:65 lb29.5 kg | Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dumbbell Side Bend:98 lb44.5 kg | Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Dumbbell Side Bend:141 lb64 kg | Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec Dumbbell Side Bend:184 lb83.5 kg |
| 240 lb 108.9 kg | Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:67 lb30.4 kg | Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dumbbell Side Bend:100 lb45.4 kg | Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Dumbbell Side Bend:145 lb65.8 kg | Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec Dumbbell Side Bend:189 lb85.7 kg |
| 250 lb 113.4 kg | Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:68 lb30.8 kg | Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dumbbell Side Bend:103 lb46.7 kg | Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Dumbbell Side Bend:149 lb67.6 kg | Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec Dumbbell Side Bend:195 lb88.5 kg |
| 260 lb 117.9 kg | Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:70 lb31.8 kg | Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dumbbell Side Bend:106 lb48.1 kg | Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Dumbbell Side Bend:153 lb69.4 kg | Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec Dumbbell Side Bend:200 lb90.7 kg |
| 270 lb 122.5 kg | Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:72 lb32.7 kg | Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dumbbell Side Bend:109 lb49.4 kg | Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Dumbbell Side Bend:157 lb71.2 kg | Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec Dumbbell Side Bend:205 lb93 kg |
| 280 lb 127 kg | Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:74 lb33.6 kg | Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dumbbell Side Bend:111 lb50.3 kg | Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Dumbbell Side Bend:161 lb73 kg | Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec Dumbbell Side Bend:210 lb95.3 kg |
| 290 lb 131.5 kg | Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:76 lb34.5 kg | Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dumbbell Side Bend:114 lb51.7 kg | Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Dumbbell Side Bend:164 lb74.4 kg | Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec Dumbbell Side Bend:215 lb97.5 kg |
| 300 lb 136.1 kg | Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:77 lb34.9 kg | Side Plank:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dumbbell Side Bend:117 lb53.1 kg | Side Plank:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Dumbbell Side Bend:168 lb76.2 kg | Side Plank:Under 30: 160 sec30–39: 150 sec40–49: 135 sec50–59: 110 sec60+: 90 sec Dumbbell Side Bend:220 lb99.8 kg |
Women’s Side Plank vs Dumbbell Side Bend Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Side Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dumbbell Side Bend:25 lb11.3 kg | Side Plank:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Dumbbell Side Bend:39 lb17.7 kg | Side Plank:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Dumbbell Side Bend:57 lb25.9 kg | Side Plank:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Dumbbell Side Bend:78 lb35.4 kg |
| 110 lb 49.9 kg | Side Plank:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dumbbell Side Bend:27 lb12.2 kg | Side Plank:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec Dumbbell Side Bend:41 lb18.6 kg | Side Plank:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Dumbbell Side Bend:61 lb27.7 kg | Side Plank:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Dumbbell Side Bend:83 lb37.6 kg |
| 120 lb 54.4 kg | Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:28 lb12.7 kg | Side Plank:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Dumbbell Side Bend:44 lb20 kg | Side Plank:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Dumbbell Side Bend:65 lb29.5 kg | Side Plank:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Dumbbell Side Bend:88 lb39.9 kg |
| 130 lb 59 kg | Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:30 lb13.6 kg | Side Plank:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Dumbbell Side Bend:46 lb20.9 kg | Side Plank:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Dumbbell Side Bend:68 lb30.8 kg | Side Plank:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Dumbbell Side Bend:93 lb42.2 kg |
| 140 lb 63.5 kg | Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:32 lb14.5 kg | Side Plank:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Dumbbell Side Bend:49 lb22.2 kg | Side Plank:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Dumbbell Side Bend:72 lb32.7 kg | Side Plank:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Dumbbell Side Bend:97 lb44 kg |
| 150 lb 68 kg | Side Plank:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:33 lb15 kg | Side Plank:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Dumbbell Side Bend:51 lb23.1 kg | Side Plank:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Dumbbell Side Bend:75 lb34 kg | Side Plank:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Dumbbell Side Bend:102 lb46.3 kg |
| 160 lb 72.6 kg | Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:34 lb15.4 kg | Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dumbbell Side Bend:53 lb24 kg | Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Dumbbell Side Bend:78 lb35.4 kg | Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Dumbbell Side Bend:106 lb48.1 kg |
| 170 lb 77.1 kg | Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:36 lb16.3 kg | Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dumbbell Side Bend:55 lb24.9 kg | Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Dumbbell Side Bend:82 lb37.2 kg | Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Dumbbell Side Bend:111 lb50.3 kg |
| 180 lb 81.6 kg | Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:37 lb16.8 kg | Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dumbbell Side Bend:58 lb26.3 kg | Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Dumbbell Side Bend:85 lb38.6 kg | Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Dumbbell Side Bend:115 lb52.2 kg |
| 190 lb 86.2 kg | Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:39 lb17.7 kg | Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dumbbell Side Bend:60 lb27.2 kg | Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Dumbbell Side Bend:88 lb39.9 kg | Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Dumbbell Side Bend:119 lb54 kg |
| 200 lb 90.7 kg | Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:40 lb18.1 kg | Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dumbbell Side Bend:62 lb28.1 kg | Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Dumbbell Side Bend:91 lb41.3 kg | Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Dumbbell Side Bend:124 lb56.2 kg |
| 210 lb 95.3 kg | Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:41 lb18.6 kg | Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dumbbell Side Bend:64 lb29 kg | Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Dumbbell Side Bend:94 lb42.6 kg | Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Dumbbell Side Bend:128 lb58.1 kg |
| 220 lb 99.8 kg | Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:43 lb19.5 kg | Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dumbbell Side Bend:66 lb29.9 kg | Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Dumbbell Side Bend:97 lb44 kg | Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Dumbbell Side Bend:132 lb59.9 kg |
| 230 lb 104.3 kg | Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:44 lb20 kg | Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dumbbell Side Bend:68 lb30.8 kg | Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Dumbbell Side Bend:100 lb45.4 kg | Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Dumbbell Side Bend:136 lb61.7 kg |
| 240 lb 108.9 kg | Side Plank:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dumbbell Side Bend:45 lb20.4 kg | Side Plank:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dumbbell Side Bend:70 lb31.8 kg | Side Plank:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Dumbbell Side Bend:103 lb46.7 kg | Side Plank:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec Dumbbell Side Bend:140 lb63.5 kg |
How Your Side Plank vs Dumbbell Side Bend Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a conversion between repetitions, seconds, and weight.
1. Estimate the weight-based result
For Dumbbell Side Bend, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Side Plank result
Sex-, bodyweight-band-, and age-specific time thresholds map the weaker-side hold to a canonical strength tier; no time-to-weight conversion is used. The calculator uses one continuous aligned forearm side plank per side scored by the weaker-side valid seconds and keeps hold time in seconds.
3. Rate the Dumbbell Side Bend result
The standards use the sex-specific thresholds from the individual Dumbbell Side Bend tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the side plank | Rate one strict bodyweight side plank test without converting seconds into weight. Measurement: estimated one-rep max. |
| Rate the dumbbell side bend | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Side Plank and Dumbbell Side Bend Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Side Plank and Dumbbell Side Bend Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Side Plank and Dumbbell Side Bend Exercises Used by This Calculator
This calculator uses a strict forearm side plank and a strict dumbbell side bend test. Use strict canonical Side Plank and Dumbbell Side Bend tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Test both sides and score the weaker hold
Place the elbow under the shoulder, keep legs straight, hips lifted, and body aligned. Score the weaker side. Do not count front, high-hand, Copenhagen, assisted, hip-dip, crunch, shortened, or combined attempts.
Use the canonical Dumbbell Side Bend setup and load convention
one dumbbell held on one side at a time total reps across both sides combined stand tall, bend sideways through a repeatable trunk range, return under control, and avoid turning the rep into a hinge or twist Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Side Plank result and one recent Dumbbell Side Bend result
Use each exercise’s canonical input: No external load for Side Plank and Weight used for Dumbbell Side Bend.
Related Tools
- Side Plank Strength Standards — View the individual Side Plank standards and next strength-level target.
- Dumbbell Side Bend — View the individual Dumbbell Side Bend standards and next strength-level target.
- Forearm Plank Hold Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Crunch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Sit Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Hanging Leg Raise Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.