Strict Bodyweight Pull-Up vs Weighted Dip Support Hold
Compare your strict bodyweight pull-up and weighted dip support hold against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next targets, and priority.
First exercise: Strict continuous Strict Bodyweight Pull-Up reps. Second exercise: Added belt load and Hold time (seconds). Use the units shown. For the first exercise, pronated grip with chin clearly above the bar at the top. For the second exercise, keep elbows locked, shoulders depressed, torso controlled, bars gripped, body quiet, and suspended load clear. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Strict Bodyweight Pull-Up vs Weighted Dip Support Hold Strength Standards
The men’s and women’s tables show the exact Novice-through-Elite targets for both exercises. Weight-based targets use bodyweight and display actual pounds and kilograms. Repetition and time standards keep their exercise-specific units and use age only when the individual exercise standards require it.
Age and bodyweight are never combined as row dimensions. Internal bodyweight-ratio scores are never displayed. When the exercises use unlike measurements, the table presents an explicit reference crosswalk instead of inventing a conversion.
Men’s Strict Bodyweight Pull-Up vs Weighted Dip Support Hold Standards
Reference crosswalk: Unlike measurements are not subtracted or converted. Each column states its own reference and preserves the exercise’s real unit.
| Strength level | Strict Bodyweight Pull-Up, Under 30 | Weighted Dip Support Hold at 120 lb bodyweight |
|---|---|---|
| Novice | 4 reps | 12 lb5.4 kg at 60 sec |
| Intermediate | 8 reps | 30 lb13.6 kg at 60 sec |
| Advanced | 13 reps | 54 lb24.5 kg at 60 sec |
| Elite | 18 reps | 84 lb38.1 kg at 60 sec |
Women’s Strict Bodyweight Pull-Up vs Weighted Dip Support Hold Standards
Reference crosswalk: Unlike measurements are not subtracted or converted. Each column states its own reference and preserves the exercise’s real unit.
| Strength level | Strict Bodyweight Pull-Up, Under 30 | Weighted Dip Support Hold at 100 lb bodyweight |
|---|---|---|
| Novice | 2 reps | 8 lb3.6 kg at 60 sec |
| Intermediate | 4 reps | 20 lb9.1 kg at 60 sec |
| Advanced | 7 reps | 35 lb15.9 kg at 60 sec |
| Elite | 10 reps | 55 lb24.9 kg at 60 sec |
How Your Strict Bodyweight Pull-Up vs Weighted Dip Support Hold 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 reps-to-weight conversion.
2. Rate the Strict Bodyweight Pull-Up result
The exercise-specific tool supplies sex-, bodyweight-band-, and age-specific repetition thresholds plus a stretch target. The calculator uses strict continuous bodyweight repetitions and does not convert the repetitions into an estimated weight.
3. Rate the Weighted Dip Support Hold result
The exercise-specific model supplies sex-specific weighted-hold score thresholds; its compute implementation applies the approved age adjustment before assigning a tier. The calculator uses external added load divided by bodyweight and normalized to the exercise-specific 60-second hold with the defined load-duration curve and preserves both external load and hold time.
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 strict bodyweight pull-up set | Compare strict repetitions with the applicable exercise-specific thresholds without an estimated-max conversion. Measurement: Strict continuous Strict Bodyweight Pull-Up reps. |
| Rate the weighted dip support hold weighted hold | Preserve both external load and hold time, then use the exercise-specific normalized weighted-hold score. 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 Strict Bodyweight Pull-Up and Weighted Dip Support Hold 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 strength tier and progress within that tier.
The line chart below preserves each exercise’s real standards measurement in its own panel. Repetitions, seconds, and weights are never converted into one another.
Line chart loading. The standards tables above contain the exact values.
How Women’s Strict Bodyweight Pull-Up and Weighted Dip Support Hold 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 strength tier and progress within that tier.
The line chart below preserves each exercise’s real standards measurement in its own panel. Repetitions, seconds, and weights are never converted into one another.
Line chart loading. The standards tables above contain the exact values.
Strict Bodyweight Pull-Up and Weighted Dip Support Hold Exercises Used by This Calculator
The calculator expects repeatable strict bodyweight pull-up and weighted dip support hold results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Strict Bodyweight Pull-Up and Weighted Dip Support Hold tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Strict Bodyweight Pull-Up setup and load convention
Strict, unbroken set of dead-hang pull-ups. Pronated grip with chin clearly above the bar at the top. No kipping, hip drive, or leg swing. Full arm extension at the bottom of each rep. One continuous set with no rest.
Use the Weighted Dip Support Hold setup and load convention
Score is external added load divided by bodyweight, adjusted to the 60-second reference hold using the defined load-duration curve. Bodyweight is not added into the scored load for this tool. The curve balances load and hold time so very light long holds and very heavy short holds are not automatically equal. Keep elbows locked, shoulders depressed, torso controlled, bars gripped, body quiet, and suspended load clear. Enter only valid externally loaded timed holds for this exercise; unloaded holds, assisted holds, and adjacent movement substitutions are outside this calculator.
Enter one recent Strict Bodyweight Pull-Up result and one recent Weighted Dip Support Hold result
First exercise: Strict continuous Strict Bodyweight Pull-Up reps. Second exercise: Added belt load and Hold time (seconds). Use the units shown.
Related Tools
- Strict Bodyweight Pull-Up — View the individual Strict Bodyweight Pull-Up standards and next strength-level target.
- Weighted Dip Support Hold Strength Standards — View the individual Weighted Dip Support Hold standards and next strength-level target.
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