Dips are one of the most underrated yet powerful bodyweight exercises in existence. They are a pure test of upper body strength, endurance, and control, requiring nothing but a set of parallel bars or a sturdy surface to push yourself up and down. Unlike machines or weights that allow adjustments, dips demand raw power, activating your chest, triceps, shoulders, and core all at once. But how many dips should you be able to do? That depends on your age, gender, fitness level, and training experience. Whether you are a beginner looking to build strength or a seasoned athlete aiming for new records, understanding your dip performance can help you push past limits and unlock new levels of fitness.
The Power of Dips: A True Strength Benchmark
Dips are a key compound movement in calisthenics, bodybuilding, and military training. They are considered an elite bodyweight exercise, as they require complete control over your own mass. Unlike pushups, where your feet remain on the ground, dips require you to lift and lower your entire body using just your arms and upper body. This makes them one of the most effective exercises for developing pressing strength and muscular endurance.
Dips are not just about brute strength. They improve joint stability, enhance overall pushing power, and build the kind of functional strength that translates to real-world movements. Whether you’re pushing an object, lifting weights, or even bracing yourself for impact, dips prepare your body for demanding physical challenges. The ability to perform a high number of dips is often a sign of peak upper body conditioning.
How Many Dips Should You Be Able to Do?
The number of dips you should be able to do depends on factors like age, experience, and fitness level. Below are the general standards for men and women based on different fitness categories.
Dip Standards for Men
| Age | Excellent | Good | Average | Below Average | Poor |
|---|---|---|---|---|---|
| 15-19 | 20+ | 15-19 | 10-14 | 5-9 | 4 or fewer |
| 20-29 | 25+ | 18-24 | 12-17 | 6-11 | 5 or fewer |
| 30-39 | 20+ | 15-19 | 10-14 | 5-9 | 4 or fewer |
| 40-49 | 15+ | 10-14 | 6-9 | 3-5 | 2 or fewer |
| 50-59 | 12+ | 8-11 | 4-7 | 2-3 | 1 or fewer |
| 60+ | 10+ | 6-9 | 3-5 | 1-2 | 0 |
Dip Standards for Women
| Age | Excellent | Good | Average | Below Average | Poor |
|---|---|---|---|---|---|
| 15-19 | 10+ | 7-9 | 4-6 | 2-3 | 1 or fewer |
| 20-29 | 8+ | 5-7 | 3-4 | 1-2 | 0 |
| 30-39 | 6+ | 4-5 | 2-3 | 1 | 0 |
| 40-49 | 5+ | 3-4 | 1-2 | 0 | 0 |
| 50+ | 4+ | 2-3 | 1 | 0 | 0 |
These numbers serve as a benchmark, but remember that progress is personal. Some may start with assisted dips or negative dips, while others may already be able to perform high reps unassisted. The key is consistent progression and structured training to improve your endurance and strength.
Why Your Dip Count Matters
Dips are a serious indicator of upper-body strength and muscular endurance. A person who can perform multiple strict dips showcases a high level of pressing power, triceps endurance, and shoulder stability. These factors are crucial not only for aesthetics but also for functional movement and injury prevention.
For those in military, law enforcement, or sports, dips are often included in physical fitness tests as a measure of upper body endurance. High dip numbers correlate with strong shoulders and chest muscles, making you more resilient against injuries and better prepared for physically demanding tasks.
Additionally, dips help build power for other pushing movements, including bench press, overhead press, and even pushups. The more dips you can do, the stronger your pressing mechanics will become. This makes dips a foundational exercise for athletes in various disciplines, from gymnasts to powerlifters.
How to Improve Your Dip Count
If you struggle with dips, don’t worry—there are effective ways to improve. Start by ensuring you have proper form. Engage your core, keep your shoulders retracted, and lower yourself with control before pushing back up explosively. Strengthening your triceps, shoulders, and chest through resistance training will also contribute to better dip performance.
If you can’t do a full dip yet, begin with assisted dips using resistance bands or a dip machine. Negative dips, where you lower yourself slowly, can also help build the necessary strength. Weighted dips are an excellent way to challenge yourself once you can perform multiple bodyweight dips. Increasing volume gradually will allow your muscles to adapt, leading to higher endurance over time.
Mental Strength: Breaking Through Plateaus
Dips are not just a test of physical endurance; they require mental resilience. When your muscles begin to fatigue, your mind plays a crucial role in pushing out extra reps. Training your mindset to embrace discomfort and push past plateaus is essential for long-term progress.
Setting incremental goals can help keep you motivated. If you can only do five dips today, make it a goal to do six next week. Small, consistent improvements will add up over time. Focus on quality over quantity—perfecting your form will lead to better muscle activation and reduce injury risk.
Visualizing success before each set can also improve performance. Imagine yourself completing more reps than ever before, and believe in your ability to push beyond limits. The more confidence you have in your strength, the more dips you’ll be able to perform.
How Many Dips Should YOU Aim For?
Your target number depends on your goals. If you want to build general upper-body strength and endurance, reaching the “Good” category is a solid goal. If you aim to dominate bodyweight training or pass elite fitness tests, strive for the “Excellent” range. Regardless of where you start, steady progress will bring you closer to your goal.
If you find yourself in the “Below Average” or “Poor” category, don’t let it discourage you. Fitness is a lifelong journey, and every improvement matters. Consistently adding a few reps each session will lead to noticeable gains over time.
The Challenge: Can You Improve?
Dips are an exercise where every rep counts, and the challenge never stops. Whether you’re working towards your first dip or trying to hit 30 reps, the key is dedication and consistency. Strength is built through effort, and every dip you complete takes you one step closer to your goal.
So step up to the bars, test your limits, and embrace the challenge. Because in the end, it’s not about how many dips you should do—it’s about how many dips you will do when you refuse to give up.
