Dumbbell Thrusters vs Dumbbell Squat Strength Standards
Compare your dumbbell thrusters and dumbbell squat 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.
Use each exercise's canonical input: External load for Dumbbell Thrusters and Combined dumbbell load for Dumbbell Squat. Use a strict, repeatable dumbbell thrusters test using the canonical setup, range, and finish rules and a bilateral dumbbell squat using two matched dumbbells, consistent hold position, valid depth, and 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 Thrusters vs Dumbbell Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell thrusters and dumbbell squat 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 thrusters and dumbbell squat.
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 Thrusters / Dumbbell Squat, 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 Thrusters vs Dumbbell Squat Standards
How to read the table: The first number is Dumbbell Thrusters; the second is Dumbbell Squat. 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 | 77 / 73 lb 34.9 / 33.1 kg | 112 / 104 lb 50.8 / 47.2 kg | 154 / 137 lb 69.9 / 62.1 kg | 196 / 174 lb 88.9 / 78.9 kg |
| 130 lb 59 kg | 82 / 77 lb 37.2 / 34.9 kg | 118 / 109 lb 53.5 / 49.4 kg | 162 / 144 lb 73.5 / 65.3 kg | 207 / 183 lb 93.9 / 83 kg |
| 140 lb 63.5 kg | 86 / 81 lb 39 / 36.7 kg | 124 / 115 lb 56.2 / 52.2 kg | 171 / 152 lb 77.6 / 68.9 kg | 217 / 193 lb 98.4 / 87.5 kg |
| 150 lb 68 kg | 90 / 85 lb 40.8 / 38.6 kg | 130 / 120 lb 59 / 54.4 kg | 179 / 159 lb 81.2 / 72.1 kg | 227 / 202 lb 103 / 91.6 kg |
| 160 lb 72.6 kg | 94 / 88 lb 42.6 / 39.9 kg | 136 / 126 lb 61.7 / 57.2 kg | 186 / 166 lb 84.4 / 75.3 kg | 237 / 210 lb 107.5 / 95.3 kg |
| 170 lb 77.1 kg | 97 / 92 lb 44 / 41.7 kg | 141 / 131 lb 64 / 59.4 kg | 194 / 173 lb 88 / 78.5 kg | 247 / 219 lb 112 / 99.3 kg |
| 180 lb 81.6 kg | 101 / 95 lb 45.8 / 43.1 kg | 147 / 136 lb 66.7 / 61.7 kg | 202 / 179 lb 91.6 / 81.2 kg | 257 / 228 lb 116.6 / 103.4 kg |
| 190 lb 86.2 kg | 105 / 99 lb 47.6 / 44.9 kg | 152 / 141 lb 68.9 / 64 kg | 209 / 186 lb 94.8 / 84.4 kg | 266 / 236 lb 120.7 / 107 kg |
| 200 lb 90.7 kg | 109 / 102 lb 49.4 / 46.3 kg | 157 / 146 lb 71.2 / 66.2 kg | 216 / 192 lb 98 / 87.1 kg | 275 / 244 lb 124.7 / 110.7 kg |
| 210 lb 95.3 kg | 112 / 106 lb 50.8 / 48.1 kg | 162 / 151 lb 73.5 / 68.5 kg | 223 / 199 lb 101.2 / 90.3 kg | 284 / 252 lb 128.8 / 114.3 kg |
| 220 lb 99.8 kg | 116 / 109 lb 52.6 / 49.4 kg | 168 / 155 lb 76.2 / 70.3 kg | 230 / 205 lb 104.3 / 93 kg | 293 / 260 lb 132.9 / 117.9 kg |
| 230 lb 104.3 kg | 119 / 112 lb 54 / 50.8 kg | 173 / 160 lb 78.5 / 72.6 kg | 237 / 211 lb 107.5 / 95.7 kg | 302 / 268 lb 137 / 121.6 kg |
| 240 lb 108.9 kg | 123 / 116 lb 55.8 / 52.6 kg | 178 / 165 lb 80.7 / 74.8 kg | 244 / 217 lb 110.7 / 98.4 kg | 311 / 276 lb 141.1 / 125.2 kg |
| 250 lb 113.4 kg | 126 / 119 lb 57.2 / 54 kg | 183 / 169 lb 83 / 76.7 kg | 251 / 223 lb 113.9 / 101.2 kg | 319 / 283 lb 144.7 / 128.4 kg |
| 260 lb 117.9 kg | 129 / 122 lb 58.5 / 55.3 kg | 187 / 174 lb 84.8 / 78.9 kg | 258 / 229 lb 117 / 103.9 kg | 328 / 291 lb 148.8 / 132 kg |
| 270 lb 122.5 kg | 133 / 125 lb 60.3 / 56.7 kg | 192 / 178 lb 87.1 / 80.7 kg | 264 / 235 lb 119.7 / 106.6 kg | 336 / 298 lb 152.4 / 135.2 kg |
| 280 lb 127 kg | 136 / 128 lb 61.7 / 58.1 kg | 197 / 183 lb 89.4 / 83 kg | 271 / 241 lb 122.9 / 109.3 kg | 344 / 306 lb 156 / 138.8 kg |
| 290 lb 131.5 kg | 139 / 131 lb 63 / 59.4 kg | 201 / 187 lb 91.2 / 84.8 kg | 277 / 247 lb 125.6 / 112 kg | 353 / 313 lb 160.1 / 142 kg |
| 300 lb 136.1 kg | 142 / 134 lb 64.4 / 60.8 kg | 206 / 191 lb 93.4 / 86.6 kg | 283 / 252 lb 128.4 / 114.3 kg | 361 / 320 lb 163.7 / 145.1 kg |
Women’s Dumbbell Thrusters vs Dumbbell Squat Standards
How to read the table: The first number is Dumbbell Thrusters; the second is Dumbbell Squat. 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 | 46 / 48 lb 20.9 / 21.8 kg | 63 / 70 lb 28.6 / 31.8 kg | 86 / 94 lb 39 / 42.6 kg | 114 / 121 lb 51.7 / 54.9 kg |
| 110 lb 49.9 kg | 49 / 51 lb 22.2 / 23.1 kg | 67 / 75 lb 30.4 / 34 kg | 92 / 100 lb 41.7 / 45.4 kg | 122 / 128 lb 55.3 / 58.1 kg |
| 120 lb 54.4 kg | 52 / 54 lb 23.6 / 24.5 kg | 72 / 79 lb 32.7 / 35.8 kg | 97 / 106 lb 44 / 48.1 kg | 129 / 136 lb 58.5 / 61.7 kg |
| 130 lb 59 kg | 55 / 57 lb 24.9 / 25.9 kg | 75 / 84 lb 34 / 38.1 kg | 103 / 112 lb 46.7 / 50.8 kg | 136 / 144 lb 61.7 / 65.3 kg |
| 140 lb 63.5 kg | 57 / 60 lb 25.9 / 27.2 kg | 79 / 88 lb 35.8 / 39.9 kg | 108 / 117 lb 49 / 53.1 kg | 143 / 151 lb 64.9 / 68.5 kg |
| 150 lb 68 kg | 60 / 63 lb 27.2 / 28.6 kg | 83 / 92 lb 37.6 / 41.7 kg | 113 / 123 lb 51.3 / 55.8 kg | 150 / 158 lb 68 / 71.7 kg |
| 160 lb 72.6 kg | 63 / 66 lb 28.6 / 29.9 kg | 87 / 96 lb 39.5 / 43.5 kg | 118 / 128 lb 53.5 / 58.1 kg | 157 / 165 lb 71.2 / 74.8 kg |
| 170 lb 77.1 kg | 65 / 68 lb 29.5 / 30.8 kg | 90 / 100 lb 40.8 / 45.4 kg | 123 / 134 lb 55.8 / 60.8 kg | 163 / 172 lb 73.9 / 78 kg |
| 180 lb 81.6 kg | 68 / 71 lb 30.8 / 32.2 kg | 94 / 104 lb 42.6 / 47.2 kg | 128 / 139 lb 58.1 / 63 kg | 169 / 178 lb 76.7 / 80.7 kg |
| 190 lb 86.2 kg | 70 / 74 lb 31.8 / 33.6 kg | 97 / 108 lb 44 / 49 kg | 132 / 144 lb 59.9 / 65.3 kg | 176 / 185 lb 79.8 / 83.9 kg |
| 200 lb 90.7 kg | 73 / 76 lb 33.1 / 34.5 kg | 101 / 111 lb 45.8 / 50.3 kg | 137 / 149 lb 62.1 / 67.6 kg | 182 / 191 lb 82.6 / 86.6 kg |
| 210 lb 95.3 kg | 75 / 79 lb 34 / 35.8 kg | 104 / 115 lb 47.2 / 52.2 kg | 141 / 154 lb 64 / 69.9 kg | 188 / 198 lb 85.3 / 89.8 kg |
| 220 lb 99.8 kg | 77 / 81 lb 34.9 / 36.7 kg | 107 / 119 lb 48.5 / 54 kg | 146 / 159 lb 66.2 / 72.1 kg | 194 / 204 lb 88 / 92.5 kg |
| 230 lb 104.3 kg | 80 / 84 lb 36.3 / 38.1 kg | 110 / 122 lb 49.9 / 55.3 kg | 150 / 164 lb 68 / 74.4 kg | 199 / 210 lb 90.3 / 95.3 kg |
| 240 lb 108.9 kg | 82 / 86 lb 37.2 / 39 kg | 114 / 126 lb 51.7 / 57.2 kg | 155 / 168 lb 70.3 / 76.2 kg | 205 / 216 lb 93 / 98 kg |
How Your Dumbbell Thrusters vs Dumbbell Squat 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 thrusters strength level
The standards use the sex-specific targets from the individual Dumbbell Thrusters 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.
3. 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.
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 thrusters | Adjust dumbbell thrusters targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell squat | 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 Thrusters and Dumbbell Squat 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 squat standard is higher; below zero means the dumbbell thrusters 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.
10 → 18.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell squat standard minus the dumbbell thrusters standard. A plus sign means the dumbbell squat standard is higher. A minus sign means the dumbbell thrusters standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −17 lb −7.8 kg | −22 lb −10 kg |
| 130 lb 59 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | −18 lb −8.2 kg | −24 lb −10.9 kg |
| 140 lb 63.5 kg | −5 lb −2.3 kg | −9 lb −4 kg | −19 lb −8.7 kg | −24 lb −10.9 kg |
| 150 lb 68 kg | −5 lb −2.2 kg | −10 lb −4.6 kg | −20 lb −9.1 kg | −25 lb −11.4 kg |
| 160 lb 72.6 kg | −6 lb −2.7 kg | −10 lb −4.5 kg | −20 lb −9.1 kg | −27 lb −12.2 kg |
| 170 lb 77.1 kg | −5 lb −2.3 kg | −10 lb −4.6 kg | −21 lb −9.5 kg | −28 lb −12.7 kg |
| 180 lb 81.6 kg | −6 lb −2.7 kg | −11 lb −5 kg | −23 lb −10.4 kg | −29 lb −13.2 kg |
| 190 lb 86.2 kg | −6 lb −2.7 kg | −11 lb −4.9 kg | −23 lb −10.4 kg | −30 lb −13.7 kg |
| 200 lb 90.7 kg | −7 lb −3.1 kg | −11 lb −5 kg | −24 lb −10.9 kg | −31 lb −14 kg |
| 210 lb 95.3 kg | −6 lb −2.7 kg | −11 lb −5 kg | −24 lb −10.9 kg | −32 lb −14.5 kg |
| 220 lb 99.8 kg | −7 lb −3.2 kg | −13 lb −5.9 kg | −25 lb −11.3 kg | −33 lb −15 kg |
| 230 lb 104.3 kg | −7 lb −3.2 kg | −13 lb −5.9 kg | −26 lb −11.8 kg | −34 lb −15.4 kg |
| 240 lb 108.9 kg | −7 lb −3.2 kg | −13 lb −5.9 kg | −27 lb −12.3 kg | −35 lb −15.9 kg |
| 250 lb 113.4 kg | −7 lb −3.2 kg | −14 lb −6.3 kg | −28 lb −12.7 kg | −36 lb −16.3 kg |
| 260 lb 117.9 kg | −7 lb −3.2 kg | −13 lb −5.9 kg | −29 lb −13.1 kg | −37 lb −16.8 kg |
| 270 lb 122.5 kg | −8 lb −3.6 kg | −14 lb −6.4 kg | −29 lb −13.1 kg | −38 lb −17.2 kg |
| 280 lb 127 kg | −8 lb −3.6 kg | −14 lb −6.4 kg | −30 lb −13.6 kg | −38 lb −17.2 kg |
| 290 lb 131.5 kg | −8 lb −3.6 kg | −14 lb −6.4 kg | −30 lb −13.6 kg | −40 lb −18.1 kg |
| 300 lb 136.1 kg | −8 lb −3.6 kg | −15 lb −6.8 kg | −31 lb −14.1 kg | −41 lb −18.6 kg |
How Women’s Dumbbell Thrusters and Dumbbell Squat Standards Differ
What the women’s data shows:
The dumbbell thrusters and dumbbell 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, and 200 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
3.2 → 5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell squat standard minus the dumbbell thrusters standard. A plus sign means the dumbbell squat standard is higher. A minus sign means the dumbbell thrusters standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +2 lb +0.9 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +7 lb +3.2 kg |
| 110 lb 49.9 kg | +2 lb +0.9 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +6 lb +2.8 kg |
| 120 lb 54.4 kg | +2 lb +0.9 kg | +7 lb +3.1 kg | +9 lb +4.1 kg | +7 lb +3.2 kg |
| 130 lb 59 kg | +2 lb +1 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +8 lb +3.6 kg |
| 140 lb 63.5 kg | +3 lb +1.3 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +8 lb +3.6 kg |
| 150 lb 68 kg | +3 lb +1.4 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +8 lb +3.7 kg |
| 160 lb 72.6 kg | +3 lb +1.3 kg | +9 lb +4 kg | +10 lb +4.6 kg | +8 lb +3.6 kg |
| 170 lb 77.1 kg | +3 lb +1.3 kg | +10 lb +4.6 kg | +11 lb +5 kg | +9 lb +4.1 kg |
| 180 lb 81.6 kg | +3 lb +1.4 kg | +10 lb +4.6 kg | +11 lb +4.9 kg | +9 lb +4 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | +11 lb +5 kg | +12 lb +5.4 kg | +9 lb +4.1 kg |
| 200 lb 90.7 kg | +3 lb +1.4 kg | +10 lb +4.5 kg | +12 lb +5.5 kg | +9 lb +4 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | +11 lb +5 kg | +13 lb +5.9 kg | +10 lb +4.5 kg |
| 220 lb 99.8 kg | +4 lb +1.8 kg | +12 lb +5.5 kg | +13 lb +5.9 kg | +10 lb +4.5 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | +12 lb +5.4 kg | +14 lb +6.4 kg | +11 lb +5 kg |
| 240 lb 108.9 kg | +4 lb +1.8 kg | +12 lb +5.5 kg | +13 lb +5.9 kg | +11 lb +5 kg |
Dumbbell Thrusters and Dumbbell Squat Exercises Used by This Calculator
This calculator uses a strict dumbbell thrusters and a strict bilateral dumbbell squat. Use strict canonical Dumbbell Thrusters and Dumbbell Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Dumbbell Thrusters
Follow the individual Dumbbell Thrusters calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 one recent Dumbbell Thrusters result and one recent Dumbbell Squat result
Use each exercise’s canonical input: External load for Dumbbell Thrusters and Combined dumbbell load for Dumbbell Squat.
Related Tools
- Dumbbell Thrusters — View the individual Dumbbell Thrusters standards and next strength-level target.
- Dumbbell Squat — View the individual Dumbbell Squat 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 Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.