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

Level

Beg.

10 kg
(22 lb)

6 kg
(13 lb)

Nov.

20 kg
(44 lb)

12 kg
(27 lb)

Int.

34 kg
(75 lb)

21 kg
(47 lb)

Adv.

52 kg
(114 lb)

33 kg
(73 lb)

Pro

72 kg
(160 lb)

47 kg
(130 lb)

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 (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	11	27	51	83	120
120	14	31	56	89	127
130	16	34	61	95	134
140	18	38	65	100	141
150	21	41	70	106	147
160	23	44	74	111	153
170	25	47	78	116	159
180	27	50	82	121	165
190	30	53	86	125	170
200	32	56	89	130	176
210	34	59	93	134	181
220	36	62	96	138	185
230	38	65	100	142	190
240	40	67	103	146	195
250	42	70	106	150	199
260	44	73	109	154	203
270	46	75	112	158	208
280	48	77	115	161	212
290	50	80	118	165	216
300	52	82	121	168	219
310	54	85	124	171	223

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	37	64	97	136
20	21	43	73	111	156
25	22	44	75	114	160
30	22	44	75	114	160
35	22	44	75	114	160
40	22	44	75	114	160
45	21	41	71	108	152
50	19	39	67	102	142
55	18	36	62	94	132
60	16	33	56	86	120
65	15	30	51	78	108
70	13	27	46	70	97
75	12	24	41	62	87
80	11	21	36	56	78
85	10	19	33	50	70
90	9	17	29	45	63

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	10	23	42	67	96
100	11	24	43	68	98
110	11	25	44	70	99
120	12	25	45	71	100
130	12	26	46	72	102
140	13	27	47	73	103
150	13	27	48	74	104
160	13	28	48	75	105
170	14	28	49	76	106
180	14	29	50	76	107
190	14	29	50	77	108
200	15	30	51	78	109
210	15	30	51	78	110
220	15	31	52	79	110
230	16	31	52	80	111
240	16	31	53	80	112
250	16	32	53	81	112
260	16	32	54	81	113

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	23	40	62	88
20	12	26	46	71	100
25	13	27	47	73	103
30	13	27	47	73	103
35	13	27	47	73	103
40	13	27	47	73	103
45	12	25	44	69	98
50	11	24	42	65	92
55	10	22	39	60	85
60	9	20	35	55	77
65	9	18	32	49	70
70	8	16	29	44	63
75	7	14	26	40	56
80	6	13	23	35	50
85	5	12	20	32	45
90	5	10	18	29	41

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 (lb)

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
110	11	27	51	83	120
120	14	31	56	89	127
130	16	34	61	95	134
140	18	38	65	100	141
150	21	41	70	106	147
160	23	44	74	111	153
170	25	47	78	116	159
180	27	50	82	121	165
190	30	53	86	125	170
200	32	56	89	130	176
210	34	59	93	134	181
220	36	62	96	138	185
230	38	65	100	142	190
240	40	67	103	146	195
250	42	70	106	150	199
260	44	73	109	154	203
270	46	75	112	158	208
280	48	77	115	161	212
290	50	80	118	165	216
300	52	82	121	168	219
310	54	85	124	171	223

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	37	64	97	136
20	21	43	73	111	156
25	22	44	75	114	160
30	22	44	75	114	160
35	22	44	75	114	160
40	22	44	75	114	160
45	21	41	71	108	152
50	19	39	67	102	142
55	18	36	62	94	132
60	16	33	56	86	120
65	15	30	51	78	108
70	13	27	46	70	97
75	12	24	41	62	87
80	11	21	36	56	78
85	10	19	33	50	70
90	9	17	29	45	63

BW	Beg.	Nov.	Int.	Adv.	Pro
90	10	23	42	67	96
100	11	24	43	68	98
110	11	25	44	70	99
120	12	25	45	71	100
130	12	26	46	72	102
140	13	27	47	73	103
150	13	27	48	74	104
160	13	28	48	75	105
170	14	28	49	76	106
180	14	29	50	76	107
190	14	29	50	77	108
200	15	30	51	78	109
210	15	30	51	78	110
220	15	31	52	79	110
230	16	31	52	80	111
240	16	31	53	80	112
250	16	32	53	81	112
260	16	32	54	81	113

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	23	40	62	88
20	12	26	46	71	100
25	13	27	47	73	103
30	13	27	47	73	103
35	13	27	47	73	103
40	13	27	47	73	103
45	12	25	44	69	98
50	11	24	42	65	92
55	10	22	39	60	85
60	9	20	35	55	77
65	9	18	32	49	70
70	8	16	29	44	63
75	7	14	26	40	56
80	6	13	23	35	50
85	5	12	20	32	45
90	5	10	18	29	41

BW	Beg.	Nov.	Int.	Adv.	Pro
110	11	27	51	83	120
120	14	31	56	89	127
130	16	34	61	95	134
140	18	38	65	100	141
150	21	41	70	106	147
160	23	44	74	111	153
170	25	47	78	116	159
180	27	50	82	121	165
190	30	53	86	125	170
200	32	56	89	130	176
210	34	59	93	134	181
220	36	62	96	138	185
230	38	65	100	142	190
240	40	67	103	146	195
250	42	70	106	150	199
260	44	73	109	154	203
270	46	75	112	158	208
280	48	77	115	161	212
290	50	80	118	165	216
300	52	82	121	168	219
310	54	85	124	171	223

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	37	64	97	136
20	21	43	73	111	156
25	22	44	75	114	160
30	22	44	75	114	160
35	22	44	75	114	160
40	22	44	75	114	160
45	21	41	71	108	152
50	19	39	67	102	142
55	18	36	62	94	132
60	16	33	56	86	120
65	15	30	51	78	108
70	13	27	46	70	97
75	12	24	41	62	87
80	11	21	36	56	78
85	10	19	33	50	70
90	9	17	29	45	63

BW	Beg.	Nov.	Int.	Adv.	Pro
90	10	23	42	67	96
100	11	24	43	68	98
110	11	25	44	70	99
120	12	25	45	71	100
130	12	26	46	72	102
140	13	27	47	73	103
150	13	27	48	74	104
160	13	28	48	75	105
170	14	28	49	76	106
180	14	29	50	76	107
190	14	29	50	77	108
200	15	30	51	78	109
210	15	30	51	78	110
220	15	31	52	79	110
230	16	31	52	80	111
240	16	31	53	80	112
250	16	32	53	81	112
260	16	32	54	81	113

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	23	40	62	88
20	12	26	46	71	100
25	13	27	47	73	103
30	13	27	47	73	103
35	13	27	47	73	103
40	13	27	47	73	103
45	12	25	44	69	98
50	11	24	42	65	92
55	10	22	39	60	85
60	9	20	35	55	77
65	9	18	32	49	70
70	8	16	29	44	63
75	7	14	26	40	56
80	6	13	23	35	50
85	5	12	20	32	45
90	5	10	18	29	41

BW	Beg.	Nov.	Int.	Adv.	Pro
110	11	27	51	83	120
120	14	31	56	89	127
130	16	34	61	95	134
140	18	38	65	100	141
150	21	41	70	106	147
160	23	44	74	111	153
170	25	47	78	116	159
180	27	50	82	121	165
190	30	53	86	125	170
200	32	56	89	130	176
210	34	59	93	134	181
220	36	62	96	138	185
230	38	65	100	142	190
240	40	67	103	146	195
250	42	70	106	150	199
260	44	73	109	154	203
270	46	75	112	158	208
280	48	77	115	161	212
290	50	80	118	165	216
300	52	82	121	168	219
310	54	85	124	171	223

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	37	64	97	136
20	21	43	73	111	156
25	22	44	75	114	160
30	22	44	75	114	160
35	22	44	75	114	160
40	22	44	75	114	160
45	21	41	71	108	152
50	19	39	67	102	142
55	18	36	62	94	132
60	16	33	56	86	120
65	15	30	51	78	108
70	13	27	46	70	97
75	12	24	41	62	87
80	11	21	36	56	78
85	10	19	33	50	70
90	9	17	29	45	63

BW	Beg.	Nov.	Int.	Adv.	Pro
90	10	23	42	67	96
100	11	24	43	68	98
110	11	25	44	70	99
120	12	25	45	71	100
130	12	26	46	72	102
140	13	27	47	73	103
150	13	27	48	74	104
160	13	28	48	75	105
170	14	28	49	76	106
180	14	29	50	76	107
190	14	29	50	77	108
200	15	30	51	78	109
210	15	30	51	78	110
220	15	31	52	79	110
230	16	31	52	80	111
240	16	31	53	80	112
250	16	32	53	81	112
260	16	32	54	81	113

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	23	40	62	88
20	12	26	46	71	100
25	13	27	47	73	103
30	13	27	47	73	103
35	13	27	47	73	103
40	13	27	47	73	103
45	12	25	44	69	98
50	11	24	42	65	92
55	10	22	39	60	85
60	9	20	35	55	77
65	9	18	32	49	70
70	8	16	29	44	63
75	7	14	26	40	56
80	6	13	23	35	50
85	5	12	20	32	45
90	5	10	18	29	41