Plates & Pace

Strength one-rep max

Weighted Dip 1RM Calculator

Dips lift your whole body plus the belt. This calculator counts both, then tells you the weight to add for a single or for any other rep count.

Updated · Sources

Weight unit
kg

The weight on your belt or vest. Enter 0 for bodyweight reps.

StrengthDip 1RM

Estimated 1RM, added weight

+49.5 kg

Total with bodyweight
124.5 kg
Bodyweight-only reps
20
Your set
+30 × 6
Working(75 + 30) kg × 6 reps → 124.5 kg (average of 7 equations); 124.5 − 75 = +49.5 kg

Training loads by percentage

% of 1RMTotal loadOn the belt
100%125 kg+50 kg
95%118.8 kg+43.8 kg
90%112.5 kg+37.5 kg
85%106.3 kg+31.3 kg
80%100 kg+25 kg
75%93.8 kg+18.8 kg
70%87.5 kg+12.5 kg

Added weight for other rep counts

RepsOn the belt
1 rep+50 kg
2 reps+42.5 kg
3 reps+38.8 kg
4 reps+36.3 kg
5 reps+32.5 kg
6 reps+30 kg
8 reps+25 kg
10 reps+20 kg
12 reps+15 kg

How it works

In a dip you press your own bodyweight as well as the weight on the belt. This calculator adds the two, runs the one-rep max equations on the total, then takes your bodyweight away to give the most you could add for one rep.

It also gives the added weight for other rep counts, training loads by percentage and an estimate of how many bodyweight dips you could manage.

The formula

Formula
total load     = bodyweight + added weight
1RM (total)    = equation applied to the total load and reps
1RM added      = 1RM (total) − bodyweight

Epley          1RM = w × (1 + r ÷ 30)
Average        the mean of 7 published equations

Worked example

You weigh 75 kg and do 6 dips with 30 kg on a belt.

  1. The load you move is 75 + 30 = 105 kg.
  2. Epley: 105 × (1 + 6 ÷ 30) = 126 kg. The average of all seven equations is 124.5 kg.
  3. Take away your bodyweight: 124.5 − 75 = +49.5 kg on the belt for one rep.
  4. The same estimate gives about 20 dips with bodyweight alone, and +38.8 kg for a set of 3.

Depth and shoulders

Count reps where your upper arms reach at least parallel with the floor and your elbows lock out at the top. Shallow reps inflate the estimate. Heavy dips put a lot of stress on the front of the shoulder, so build up the added weight gradually and stop if you feel pain.

Questions

Does this include my bodyweight?

Yes. The load you press is your bodyweight plus the belt, so the equations use the total and then take your bodyweight away for the added-weight answer.

How many bodyweight dips does this equal?

The Bodyweight-only reps figure estimates it from the same set. It is less reliable above about 15 reps.

Ring dips or bar dips?

Ring dips are harder because the rings move, so estimate each from its own sets.

How often should I retest?

Every few weeks, from a heavy set of 3 to 6 reps. Updating the estimate keeps training loads right as you get stronger.

Add this calculator to your site

Gym, coach or blog? You can put this calculator on your own site for free. Copy the code below into your page’s HTML. The calculator updates itself whenever we improve it.

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Sources

  1. Brzycki M. Strength testing: predicting a one-rep max from reps-to-fatigue. Journal of Physical Education, Recreation and Dance. 1993;64(1):88-90.
  2. Mayhew JL, Ball TE, Arnold MD, Bowen JC. Relative muscular endurance performance as a predictor of bench press strength in college men and women. Journal of Applied Sport Science Research. 1992;6(4):200-206.
  3. LeSuer DA, McCormick JH, Mayhew JL, Wasserstein RL, Arnold MD. The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. Journal of Strength and Conditioning Research. 1997;11(4):211-213.