Dumbbell Squat

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Quadriceps Femoris, Gluteus Maximus, Hamstring
Secondary Muscles	Adductor Muscle Group
Stabilizer Muscles	Abdominal External Oblique, Erector Spinae
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris, Gluteus Maximus, Hamstring

Secondary Muscles

Adductor Muscle Group

Stabilizer Muscles

Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Dumbbell Squat Average Weight [1RM]

Level
Beg.	10 kg (22 lbs)	6 kg (13 lbs)
Nov.	20 kg (44 lbs)	12 kg (27 lbs)
Int.	34 kg (75 lbs)	21 kg (47 lbs)
Adv.	52 kg (114 lbs)	33 kg (73 lbs)
Pro	72 kg (160 lbs)	47 kg (130 lbs)

Level

Beg.

10 kg
(22 lbs)

6 kg
(13 lbs)

Nov.

20 kg
(44 lbs)

12 kg
(27 lbs)

Int.

34 kg
(75 lbs)

21 kg
(47 lbs)

Adv.

52 kg
(114 lbs)

33 kg
(73 lbs)

Pro

72 kg
(160 lbs)

47 kg
(130 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Dumbbell Squat Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	12	23	38	54
55	6	14	26	41	58
60	7	16	28	44	62
65	9	18	30	46	65
70	10	19	32	49	68
75	11	21	34	52	71
80	12	22	36	54	74
85	13	24	38	56	77
90	14	25	40	59	79
95	15	27	42	61	82
100	16	28	44	63	84
105	17	30	45	65	87
110	19	31	47	67	89
115	20	32	49	69	91
120	21	33	50	71	93
125	21	35	52	72	95
130	22	36	53	74	97
135	23	37	55	76	99
140	24	38	56	77	101

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	17	29	44	62
20	10	19	33	51	71
25	10	20	34	52	72
30	10	20	34	52	72
35	10	20	34	52	72
40	10	20	34	52	72
45	9	19	32	49	69
50	9	18	30	46	65
55	8	16	28	43	60
60	7	15	26	39	54
65	7	13	23	35	49
70	6	12	21	32	44
75	5	11	19	28	39
80	5	10	17	25	35
85	4	9	15	23	32
90	4	8	13	20	29

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	10	19	30	43
45	5	11	20	31	44
50	5	11	20	32	45
55	5	12	21	32	46
60	6	12	21	33	46
65	6	12	21	33	47
70	6	12	22	34	47
75	6	13	22	34	48
80	6	13	22	34	48
85	7	13	23	35	49
90	7	13	23	35	49
95	7	14	23	36	50
100	7	14	24	36	50
105	7	14	24	36	50
110	7	14	24	37	51
115	7	14	24	37	51
120	7	15	25	37	51

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	10	18	28	40
20	6	12	21	32	45
25	6	12	21	33	47
30	6	12	21	33	47
35	6	12	21	33	47
40	6	12	21	33	47
45	5	11	20	31	44
50	5	11	19	29	42
55	5	10	17	27	38
60	4	9	16	25	35
65	4	8	14	22	32
70	3	7	13	20	28
75	3	7	12	18	25
80	3	6	10	16	23
85	2	5	9	14	20
90	2	5	8	13	18

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 30-50 Calories
Medium	🔥 50-70 Calories
Hard	🔥 70-90 Calories
Max	🔥 90-110 Calories

Intensity

Calories Burned

Easy

🔥 30-50 Calories

Medium

🔥 50-70 Calories

Hard

🔥 70-90 Calories

Max

🔥 90-110 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Dumbbell Squat Average Weight [1RM]

Dumbbell Squat Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	12	23	38	54
55	6	14	26	41	58
60	7	16	28	44	62
65	9	18	30	46	65
70	10	19	32	49	68
75	11	21	34	52	71
80	12	22	36	54	74
85	13	24	38	56	77
90	14	25	40	59	79
95	15	27	42	61	82
100	16	28	44	63	84
105	17	30	45	65	87
110	19	31	47	67	89
115	20	32	49	69	91
120	21	33	50	71	93
125	21	35	52	72	95
130	22	36	53	74	97
135	23	37	55	76	99
140	24	38	56	77	101

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	17	29	44	62
20	10	19	33	51	71
25	10	20	34	52	72
30	10	20	34	52	72
35	10	20	34	52	72
40	10	20	34	52	72
45	9	19	32	49	69
50	9	18	30	46	65
55	8	16	28	43	60
60	7	15	26	39	54
65	7	13	23	35	49
70	6	12	21	32	44
75	5	11	19	28	39
80	5	10	17	25	35
85	4	9	15	23	32
90	4	8	13	20	29

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	10	19	30	43
45	5	11	20	31	44
50	5	11	20	32	45
55	5	12	21	32	46
60	6	12	21	33	46
65	6	12	21	33	47
70	6	12	22	34	47
75	6	13	22	34	48
80	6	13	22	34	48
85	7	13	23	35	49
90	7	13	23	35	49
95	7	14	23	36	50
100	7	14	24	36	50
105	7	14	24	36	50
110	7	14	24	37	51
115	7	14	24	37	51
120	7	15	25	37	51

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	10	18	28	40
20	6	12	21	32	45
25	6	12	21	33	47
30	6	12	21	33	47
35	6	12	21	33	47
40	6	12	21	33	47
45	5	11	20	31	44
50	5	11	19	29	42
55	5	10	17	27	38
60	4	9	16	25	35
65	4	8	14	22	32
70	3	7	13	20	28
75	3	7	12	18	25
80	3	6	10	16	23
85	2	5	9	14	20
90	2	5	8	13	18

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	12	23	38	54
55	6	14	26	41	58
60	7	16	28	44	62
65	9	18	30	46	65
70	10	19	32	49	68
75	11	21	34	52	71
80	12	22	36	54	74
85	13	24	38	56	77
90	14	25	40	59	79
95	15	27	42	61	82
100	16	28	44	63	84
105	17	30	45	65	87
110	19	31	47	67	89
115	20	32	49	69	91
120	21	33	50	71	93
125	21	35	52	72	95
130	22	36	53	74	97
135	23	37	55	76	99
140	24	38	56	77	101

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	17	29	44	62
20	10	19	33	51	71
25	10	20	34	52	72
30	10	20	34	52	72
35	10	20	34	52	72
40	10	20	34	52	72
45	9	19	32	49	69
50	9	18	30	46	65
55	8	16	28	43	60
60	7	15	26	39	54
65	7	13	23	35	49
70	6	12	21	32	44
75	5	11	19	28	39
80	5	10	17	25	35
85	4	9	15	23	32
90	4	8	13	20	29

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	10	19	30	43
45	5	11	20	31	44
50	5	11	20	32	45
55	5	12	21	32	46
60	6	12	21	33	46
65	6	12	21	33	47
70	6	12	22	34	47
75	6	13	22	34	48
80	6	13	22	34	48
85	7	13	23	35	49
90	7	13	23	35	49
95	7	14	23	36	50
100	7	14	24	36	50
105	7	14	24	36	50
110	7	14	24	37	51
115	7	14	24	37	51
120	7	15	25	37	51

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	10	18	28	40
20	6	12	21	32	45
25	6	12	21	33	47
30	6	12	21	33	47
35	6	12	21	33	47
40	6	12	21	33	47
45	5	11	20	31	44
50	5	11	19	29	42
55	5	10	17	27	38
60	4	9	16	25	35
65	4	8	14	22	32
70	3	7	13	20	28
75	3	7	12	18	25
80	3	6	10	16	23
85	2	5	9	14	20
90	2	5	8	13	18

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	12	23	38	54
55	6	14	26	41	58
60	7	16	28	44	62
65	9	18	30	46	65
70	10	19	32	49	68
75	11	21	34	52	71
80	12	22	36	54	74
85	13	24	38	56	77
90	14	25	40	59	79
95	15	27	42	61	82
100	16	28	44	63	84
105	17	30	45	65	87
110	19	31	47	67	89
115	20	32	49	69	91
120	21	33	50	71	93
125	21	35	52	72	95
130	22	36	53	74	97
135	23	37	55	76	99
140	24	38	56	77	101

Age	Beg.	Nov.	Int.	Adv.	Pro
15	8	17	29	44	62
20	10	19	33	51	71
25	10	20	34	52	72
30	10	20	34	52	72
35	10	20	34	52	72
40	10	20	34	52	72
45	9	19	32	49	69
50	9	18	30	46	65
55	8	16	28	43	60
60	7	15	26	39	54
65	7	13	23	35	49
70	6	12	21	32	44
75	5	11	19	28	39
80	5	10	17	25	35
85	4	9	15	23	32
90	4	8	13	20	29

BW	Beg.	Nov.	Int.	Adv.	Pro
40	5	10	19	30	43
45	5	11	20	31	44
50	5	11	20	32	45
55	5	12	21	32	46
60	6	12	21	33	46
65	6	12	21	33	47
70	6	12	22	34	47
75	6	13	22	34	48
80	6	13	22	34	48
85	7	13	23	35	49
90	7	13	23	35	49
95	7	14	23	36	50
100	7	14	24	36	50
105	7	14	24	36	50
110	7	14	24	37	51
115	7	14	24	37	51
120	7	15	25	37	51

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	10	18	28	40
20	6	12	21	32	45
25	6	12	21	33	47
30	6	12	21	33	47
35	6	12	21	33	47
40	6	12	21	33	47
45	5	11	20	31	44
50	5	11	19	29	42
55	5	10	17	27	38
60	4	9	16	25	35
65	4	8	14	22	32
70	3	7	13	20	28
75	3	7	12	18	25
80	3	6	10	16	23
85	2	5	9	14	20
90	2	5	8	13	18