Dip strength standards

The load to add to your bodyweight on the dip to reach each level, for men and women from 50 to 140 kg bodyweight. An 80 kg man is Intermediate at bodyweight + 28 kg; a 60 kg woman at bodyweight + 12 kg.

For the dip the load is your bodyweight plus anything added (belt, vest, dumbbell): e1RM = (bodyweight + added) × (1 + reps / 30), and the level is that ÷ bodyweight.

What each level means for the dip

Beginner

Under 1 × bodyweight of total load for men and 1 × for women (less than bodyweight at 80 kg, bodyweight at 60 kg). Where everyone starts.

Novice

From 1 × bodyweight for men and 1 × for women. A typical first year of consistent training lands here.

Intermediate

From 1.35 × for men and 1.2 × for women (bodyweight + 28 kg and bodyweight + 12 kg at the example bodyweights). A couple of years of consistent training.

Advanced

From 1.8 × for men and 1.45 × for women (bodyweight + 64 kg and bodyweight + 27 kg). Well past what a couple of years usually brings.

Elite

From 2.3 × for men and 1.8 × for women (bodyweight + 104 kg and bodyweight + 48 kg). Competitive-level relative strength.

How to progress it in Beatweek

Chest Dip progresses by reps. The engine reads your last sessions and sets a target one rep above last time; when every set reaches the top of the range it asks for one more on every set.

Counts toward the dip standard: Chest Dip, Weighted Chest Dip, Triceps Dip, Weighted Triceps Dip. Log any of them and the Progress screen shows your level and the kilograms to the next one, updated every workout.

Methodology

These are Beatweek’s own tables, the ones the app uses: original round numbers, approximate and deliberately conservative. Each level is a ratio of your estimated one-rep max to bodyweight; the estimate is Epley, weight × (1 + reps / 30), from your best set. The tables ignore age, height and training age, so read them as a yardstick, not a validated norm. When sex is not set, the app uses the men’s table and says so. Table values are rounded to 0.5 kg or 1 lb. For the dip the load is your bodyweight plus anything added (belt, vest, dumbbell): e1RM = (bodyweight + added) × (1 + reps / 30), and the level is that ÷ bodyweight. The tables print the added load; “bodyweight” means none is needed.

Other lifts

• Back squatstandards
• Front squatstandards
• Bench pressstandards
• Incline bench pressstandards
• Close-grip bench pressstandards
• Dumbbell bench pressstandards
• Deadliftstandards
• Sumo deadliftstandards
• Romanian deadliftstandards
• Hip thruststandards
• Overhead pressstandards
• Push pressstandards
• Dumbbell shoulder pressstandards
• Barbell rowstandards
• Pendlay rowstandards
• Dumbbell rowstandards
• Pull-upstandards
• Chin-upstandards
• Barbell curlstandards
• Dumbbell curlstandards
• Leg pressstandards
• Lat pulldownstandards
• Hack squatstandards