Dip strength standards

Where does your best set land?

Type a set and it lands on the ladder.

The ladder

One-rep max at each level. Switch the units above; the ladder follows.

Level	Men	Women
Iron I	start	start
Iron II	20.9 lb assist	54 lb assist
Iron III	11.3 lb assist	48 lb assist
Bronze I	bodyweight	41 lb assist
Bronze II	+9.7 lb	34 lb assist
Bronze III	+19.1 lb	27.6 lb assist
Silver I	+28.7 lb	21.3 lb assist
Silver II	+38.5 lb	14.5 lb assist
Silver III	+49.5 lb	7.3 lb assist
Gold I	+60.5 lb	bodyweight
Gold II	+70.5 lb	+7.1 lb
Gold III	+81.5 lb	+14.4 lb
Platinum I	+92.5 lb	+22 lb
Platinum II	+104 lb	+30 lb
Platinum III	+116 lb	+38.5 lb
Diamond I	+128 lb	+46.5 lb
Diamond II	+140 lb	+55 lb
Diamond III	+152 lb	+64 lb
Phoenix I	+165 lb	+73 lb
Phoenix II	+178 lb	+82.5 lb
Phoenix III	+191 lb	+91.5 lb
Dragon I	+204 lb	+101 lb
Dragon II	+218 lb	+111 lb
Dragon III	+232 lb	+121 lb
Olympian	+247 lb	+131 lb

How Compound reads it

• Your best set counts. On Dip the app scores a set on one scale: assistance on the machine counts below zero, a bodyweight rep is zero, and a belt or a dumbbell counts above it. Each rep adds 2% of what you moved, your bodyweight (both arms excluded) plus the weight, up to 8 reps; a single rep counts as it is.
• The ladders are read at a reference bodyweight, 180 lb for men and 140 lb for women, and anchored to strength data for people who lift. Iron I is where the map places everyone to start; Iron II is the first gate.
• A rank, once earned, is kept. The map's level can step back when a weight is missed; the rank you reached does not.
• The app uses your profile's ladder. Pick the men's or the women's ladder above to read the one that applies to you.

The other ranked lifts