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Weighted Dip 1RM Calculator
Enter any heavy set of weighted dips and get your estimated one rep max in seconds. Pick your weight class and your bodyweight is included in the math, so the result is accurate for streetlifting. Then see your dip level for men or women, based on 274 real competition dips, and plan your training weights.
Calculate your 1 rep max for weighted dips in 10 seconds.
MPDS formula, athlete testedMen & women levels274 competition dipsRPE training table
Your set
Use a recent, honest set of 1 to 10 reps with full depth.
We use the top of your class as your bodyweight, the same way the levels are built.
kg
reps
Stopped with 2 reps left? Pick 2. We add them to your reps, just like coaches do.
Did this set with our Full Stiff PRO sleeves? Pick it and we show your max with and without them.
Your estimated 1RM
+0kg
Fill in your set to see your max
+10 KG
With MPDS Full Stiff PRO
+0kg
What our sleeves add to your 1RM dip
Your dip level—
BeginnerWorld class
Fill in your set to see your level
Compared with real competitors in your weight class.
#1
Elbow Sleeves Full Stiff PRO★★★★★ 4.99 · 151 reviews · €95+10 kg on your 1RM dip
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Your 1RM+0 kg
Your training weights (RPE table)
What should you put on your dip belt today? Find the number of reps you want to do at the top. Then pick how many reps you want to keep in the tank on the left. The number where they meet is the weight for your belt.
Fill in your set above and your weights appear here.
How many reps do you keep in the tank?
Weight for your dip belt:
| Reps you want to do → | ||||
|---|---|---|---|---|
| Reps left in the tank ↓ | 1 | 2 | 3 | 4 |
How to calculate your weighted dip 1RM
Most calculators use a standard bench press formula. Ours is the MPDS formula: built for dips and tested on real 1 and 2 rep maxes of our athletes, with and without Full Stiff PRO sleeves. You won't find it anywhere else.
01
Pick a heavy set
A recent set of 1 to 10 reps, full depth. Fewer reps give a more accurate max.
02
Enter your numbers
Choose your weight class, then fill in the weight on your belt and your reps.
03
Read your 1RM
See your max, your level and the weights for your next training.
Weighted dip strength levels
From 274 real competition dips, all with elbow sleeves.
These levels are built from real competition data, not guesses. We took the best dip of 274 athletes (169 men, 105 women) at six Final Rep events: EUROS 24, WORLDS 25, ACE CUP 25, UK & Ireland Nationals 25, ASIAS 26 and EUROS 26. Every one of those dips was done with elbow sleeves, so these levels are with sleeves, just like on the platform.
| Class | Advanced | Elite | World class |
|---|---|---|---|
| −66 kg | +110 | +125 | +140 |
| −73 kg | +110 | +140 | +157.5 |
| −80 kg | +125 | +152.5 | +157.5 |
| −87 kg | +130 | +150 | +165 |
| −94 kg | +135 | +165 | +177.5 |
| −101 kg | +140 | +155 | +162.5 |
| +101 kg | +127.5 | +145 | +162.5 |
| Class | Advanced | Elite | World class |
|---|---|---|---|
| −52 kg | +50 | +62.5 | +67.5 |
| −57 kg | +55 | +67.5 | +75 |
| −63 kg | +52.5 | +70 | +82.5 |
| −70 kg | +57.5 | +75 | +77.5 |
| +70 kg | +55 | +70 | +75 |
Advanced
You beat at least 1 in 4 competitors in your class. This is where competition starts.
Elite
Top 25% of the field at international events like EUROS and WORLDS.
World class
Podium level. Equal to the average of the top 5 dips in your class.
Why sleeves add 10 to 15 kg to your dip
At the bottom of a heavy dip your elbows take the full load. Stiff elbow sleeves store energy as you go down and give it back as you drive up. That rebound, plus the support around the joint, is why lifters dip more with sleeves than without.
- Full stiff 7 mm neoprene for extreme rebound out of the bottom
- Your elbows stay warm and locked in, set after set
- Approved for official streetlifting competitions
- Worn in 50+ world records
+15 kgaverage increase in weighted dip
98%hit a new PR within 3 months
94%felt safer on heavy dips
Independent survey of 847 MPDS athletes over a 3-month training period.
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Our strongest dippers
MPDS athletes and their heaviest dips in competition, all done with elbow sleeves. Where does your 1RM stand?
Men
190.25 kgThéo Goutte-Toquet · −94 kg · EUROS 26 · 2× bodyweight
170 kgSơn Hanma · −73 kg · ASIAS 26 · 2.3× bodyweight
161.5 kgDaniël Wassenaar · −80 kg · EUROS 26 · 2× bodyweight
Women
85.25 kgLynn Narings · −63 kg · EUROS 26 · 1.35× bodyweight
85 kgSarah Anyamele · +70 kg · WORLDS 25
83.5 kgNadine Hettinga · −57 kg · 1.46× bodyweight
Weighted dip 1RM FAQ
How do I calculate my weighted dip 1RM?
Do a heavy set of 1 to 10 weighted dips. Pick men or women and your weight class, then enter the added weight and your reps in the calculator above. It adds your bodyweight to the load, runs the MPDS formula and takes your bodyweight off again. The result is the extra weight you can dip for one rep.
Why does a dip 1RM calculator need my bodyweight?
On a dip you lift your own body plus the plates. If you only enter the added weight, a normal 1RM calculator underestimates your max by a lot. Including your bodyweight makes the estimate accurate for weighted calisthenics and streetlifting.
How accurate is a weighted dip 1RM calculator?
With sets of 1 to 5 reps the estimate is usually within a few kilos. Above 10 reps the formulas get less accurate, so use a heavier set when you can. Technique, depth and fatigue also change the result.
What is a good weighted dip 1RM?
It depends on your weight class. For a man at −80 kg, +125 kg with sleeves is competition level (advanced) and +152.5 kg is elite. The heaviest dips in competition are around 190 kg for men, like MPDS athlete Théo Goutte-Toquet with 190.25 kg at −94 kg.
What is a good weighted dip for women?
For a woman at −63 kg, +52.5 kg with sleeves is advanced, +70 kg is elite and +82.5 kg is world class. The best women dip over 85 kg in competition, like MPDS athlete Lynn Narings with 85.25 kg at −63 kg. Our levels for women are built from 105 female competitors, so they are not just a percentage of the men's levels.
Why do I pick a weight class instead of my bodyweight?
Our strength levels come from competition results, and competitors are grouped by weight class. Using the same classes lets us compare your dip directly with real athletes in your class. The calculator uses the top of your class as your bodyweight.
How much do elbow sleeves add to your dip?
Stiff elbow sleeves add rebound and support at the bottom of the dip. Our tests with MPDS athletes show two things. Thinner elbows get more support from 7 mm neoprene, so women up to −70 kg and men up to −80 kg gain the most: about +8 to +11.5 kg for women and +11 to +16 kg for men. And the stronger you get, the less sleeves add. Heavier men gain about +7.5 to +14.5 kg. In our survey of 847 MPDS athletes, the average increase was 15 kg over 3 months.
Should I include the weight of my dip belt?
No. Only enter the plates or dumbbell. A dip belt and chain weigh around 1 kg, which falls within the normal margin of any 1RM estimate.
How often should I test my dip 1RM?
A true max test is heavy on your elbows and shoulders, so test it every 8 to 12 weeks or before a competition. In between, use this calculator with your heavy training sets to follow your progress.
Can I use this calculator for ring dips or bench dips?
The formulas work for any weighted dip, but this calculator is built for parallel bar dips as done in streetlifting. Ring dips are harder to stabilise, so your 1RM there will be lower.
Ready for your next dip PR?
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