Weighted Dips vs Weighted Ring Dip Strength Standards
Compare your weighted dips and weighted ring dip against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: added external weight only and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, start at full elbow lockout, descend until the shoulder crease is below the elbow, and return to full lockout under control. For the second exercise, lower under control to valid dip depth. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Weighted Dips vs Weighted Ring Dip Strength Standards
The paired standards below show what the weighted dips and weighted ring dip each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Weighted Dips / Weighted Ring Dip in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Weighted Dips vs Weighted Ring Dip Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg |
| Weighted Ring Dip | 10 lb4.4 kg | 22 lb9.8 kg | 38 lb17.4 kg | 60 lb27.2 kg | |
| 130 lb59 kg | Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg |
| Weighted Ring Dip | 10 lb4.7 kg | 23 lb10.6 kg | 42 lb18.9 kg | 65 lb29.5 kg | |
| 140 lb63.5 kg | Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg |
| Weighted Ring Dip | 11 lb5.1 kg | 25 lb11.4 kg | 45 lb20.3 kg | 70 lb31.8 kg | |
| 150 lb68 kg | Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg |
| Weighted Ring Dip | 12 lb5.4 kg | 27 lb12.2 kg | 48 lb21.8 kg | 75 lb34 kg | |
| 160 lb72.6 kg | Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg |
| Weighted Ring Dip | 13 lb5.8 kg | 29 lb13.1 kg | 51 lb23.2 kg | 80 lb36.3 kg | |
| 170 lb77.1 kg | Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg |
| Weighted Ring Dip | 14 lb6.2 kg | 31 lb13.9 kg | 54 lb24.7 kg | 85 lb38.6 kg | |
| 180 lb81.6 kg | Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg |
| Weighted Ring Dip | 14 lb6.5 kg | 32 lb14.7 kg | 58 lb26.1 kg | 90 lb40.8 kg | |
| 190 lb86.2 kg | Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg |
| Weighted Ring Dip | 15 lb6.9 kg | 34 lb15.5 kg | 61 lb27.6 kg | 95 lb43.1 kg | |
| 200 lb90.7 kg | Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg |
| Weighted Ring Dip | 16 lb7.3 kg | 36 lb16.3 kg | 64 lb29 kg | 100 lb45.4 kg | |
| 210 lb95.3 kg | Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg |
| Weighted Ring Dip | 17 lb7.6 kg | 38 lb17.2 kg | 67 lb30.5 kg | 105 lb47.7 kg | |
| 220 lb99.8 kg | Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg |
| Weighted Ring Dip | 18 lb8 kg | 40 lb18 kg | 70 lb31.9 kg | 110 lb49.9 kg | |
| 230 lb104.3 kg | Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg |
| Weighted Ring Dip | 18 lb8.3 kg | 41 lb18.8 kg | 74 lb33.4 kg | 115 lb52.2 kg | |
| 240 lb108.9 kg | Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
| Weighted Ring Dip | 19 lb8.7 kg | 43 lb19.6 kg | 77 lb34.8 kg | 120 lb54.5 kg | |
| 250 lb113.4 kg | Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg |
| Weighted Ring Dip | 20 lb9.1 kg | 45 lb20.4 kg | 80 lb36.3 kg | 125 lb56.7 kg | |
| 260 lb117.9 kg | Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg |
| Weighted Ring Dip | 21 lb9.4 kg | 47 lb21.2 kg | 83 lb37.7 kg | 130 lb59 kg | |
| 270 lb122.5 kg | Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg |
| Weighted Ring Dip | 22 lb9.8 kg | 49 lb22.1 kg | 86 lb39.2 kg | 135 lb61.3 kg | |
| 280 lb127 kg | Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg |
| Weighted Ring Dip | 22 lb10.2 kg | 50 lb22.9 kg | 90 lb40.6 kg | 140 lb63.5 kg | |
| 290 lb131.5 kg | Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg |
| Weighted Ring Dip | 23 lb10.5 kg | 52 lb23.7 kg | 93 lb42.1 kg | 145 lb65.8 kg | |
| 300 lb136.1 kg | Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
| Weighted Ring Dip | 24 lb10.9 kg | 54 lb24.5 kg | 96 lb43.6 kg | 150 lb68.1 kg |
Women’s Weighted Dips vs Weighted Ring Dip Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg |
| Weighted Ring Dip | 3 lb1.4 kg | 8 lb3.6 kg | 16 lb7.3 kg | 28 lb12.7 kg | |
| 110 lb49.9 kg | Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg |
| Weighted Ring Dip | 3 lb1.5 kg | 9 lb4 kg | 18 lb8 kg | 31 lb14 kg | |
| 120 lb54.4 kg | Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg |
| Weighted Ring Dip | 4 lb1.6 kg | 10 lb4.4 kg | 19 lb8.7 kg | 34 lb15.2 kg | |
| 130 lb59 kg | Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg |
| Weighted Ring Dip | 4 lb1.8 kg | 10 lb4.7 kg | 21 lb9.4 kg | 36 lb16.5 kg | |
| 140 lb63.5 kg | Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg |
| Weighted Ring Dip | 4 lb1.9 kg | 11 lb5.1 kg | 22 lb10.2 kg | 39 lb17.8 kg | |
| 150 lb68 kg | Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg |
| Weighted Ring Dip | 4 lb2 kg | 12 lb5.4 kg | 24 lb10.9 kg | 42 lb19 kg | |
| 160 lb72.6 kg | Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg |
| Weighted Ring Dip | 5 lb2.2 kg | 13 lb5.8 kg | 26 lb11.6 kg | 45 lb20.3 kg | |
| 170 lb77.1 kg | Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg |
| Weighted Ring Dip | 5 lb2.3 kg | 14 lb6.2 kg | 27 lb12.3 kg | 48 lb21.6 kg | |
| 180 lb81.6 kg | Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg |
| Weighted Ring Dip | 5 lb2.4 kg | 14 lb6.5 kg | 29 lb13.1 kg | 50 lb22.8 kg | |
| 190 lb86.2 kg | Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg |
| Weighted Ring Dip | 6 lb2.6 kg | 15 lb6.9 kg | 30 lb13.8 kg | 53 lb24.1 kg | |
| 200 lb90.7 kg | Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg |
| Weighted Ring Dip | 6 lb2.7 kg | 16 lb7.3 kg | 32 lb14.5 kg | 56 lb25.4 kg | |
| 210 lb95.3 kg | Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg |
| Weighted Ring Dip | 6 lb2.9 kg | 17 lb7.6 kg | 34 lb15.2 kg | 59 lb26.7 kg | |
| 220 lb99.8 kg | Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg |
| Weighted Ring Dip | 7 lb3 kg | 18 lb8 kg | 35 lb16 kg | 62 lb27.9 kg | |
| 230 lb104.3 kg | Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg |
| Weighted Ring Dip | 7 lb3.1 kg | 18 lb8.3 kg | 37 lb16.7 kg | 64 lb29.2 kg | |
| 240 lb108.9 kg | Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
| Weighted Ring Dip | 7 lb3.3 kg | 19 lb8.7 kg | 38 lb17.4 kg | 67 lb30.5 kg |
How Your Weighted Dips vs Weighted Ring Dip Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Weighted Dips vs Weighted Ring Dip comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
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 weighted ring dip strength level
The individual Weighted Ring Dip calculator supplies sex-specific standards for estimated added external load divided by bodyweight. Novice through Elite and the stretch benchmark use the exact exercise-specific threshold export; bodyweight is not added to the entered load.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these 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 exercise-specific added-load-to-bodyweight thresholds directly without allometric rescaling. |
| Rate the weighted ring dip | Use the exercise-specific added-load-to-bodyweight thresholds directly without allometric rescaling. |
| 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Weighted Dips and Weighted Ring Dip Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Weighted Dips for Novice, Intermediate, Advanced, and Elite throughout the table.
27.2 → 68 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Ring Dip standard minus the Weighted Dips standard: zero means equal, above zero means the Weighted Ring Dip standard is higher, and below zero means the Weighted Dips standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Weighted Dips and Weighted Ring Dip Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Weighted Dips for Novice, Intermediate, Advanced, and Elite throughout the table.
32.7 → 78.4 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Ring Dip standard minus the Weighted Dips standard: zero means equal, above zero means the Weighted Ring Dip standard is higher, and below zero means the Weighted Dips standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Weighted Dips and Weighted Ring Dip Exercises Used by This Calculator
Compare like-for-like attempts by keeping the weighted dips and weighted ring dip setup consistent with their individual rules. Use strict, repeatable Weighted Dips and Weighted Ring Dip 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.
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 the Weighted Ring Dip setup and load convention
The entered weight for strict Weighted Ring Dip. Valid Weighted Ring Dip reps. Lower under control to valid dip depth, then press back to stable top support without kipping or foot assistance and finish with a valid rep finishes in stable locked-out ring support before the next descent. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Weighted Dips result and one recent Weighted Ring Dip result
First lift: added external weight only and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Weighted Ring Dip — View the individual Weighted Ring Dip standards and next strength-level target.
- Bodyweight Dip Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Straight Bar Dip Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Ring Support Hold Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Dip Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.