How Many Dips Should A Beginner Do?
Dips are one of the best bodyweight exercises for building upper body strength. They work your chest, shoulders, triceps, and even your core. You see them in gyms, calisthenics parks, and fitness programs around the world. But if you’re a beginner, one question stands out: How many dips should you do when just starting out?
This is a smart question, because doing too many can lead to injuries, while doing too few may not give you the results you want. The answer depends on your fitness level, your goals, and how you approach progress. If you’re new to dips, or even to exercise, you’ll want a plan that’s safe, effective, and easy to follow.
Let’s break down everything you need to know—how many dips you should aim for, how to build up your numbers, common mistakes, and tips for faster progress. By the end, you’ll know exactly how to start your dip journey and avoid the mistakes that hold beginners back.
Why Dips Are Challenging For Beginners
Dips look simple, but they are not easy for beginners. The exercise uses multiple muscle groups at once, and it requires both strength and shoulder stability. Unlike push-ups, dips put more pressure on your shoulders and elbows. If your form is poor or you push too hard, you can hurt yourself.
Many people find that their triceps or shoulders tire out before their chest does. This is normal, especially if you haven’t trained these muscles much before. Also, dips use your body weight. If you weigh more, the exercise is harder. That’s why the right starting number is important.
The Ideal Starting Number Of Dips For Beginners
Most beginners can safely start with 1–3 dips per set, for 2–3 sets. This may sound low, but it’s the best way to learn proper form and avoid injury.
| Fitness Level | Recommended Dips Per Set | Number of Sets | Rest Between Sets |
|---|---|---|---|
| Absolute Beginner | 1–2 | 2 | 2 minutes |
| Beginner (Some Experience) | 2–5 | 2–3 | 1–2 minutes |
| Intermediate | 5–8 | 3 | 1 minute |
If you can’t do a full dip, that’s okay. Many people need to start with assisted dips (using bands or machines) or negative dips (lowering down slowly). The important thing is to start with what you can do with good form.
Key insight: It’s better to do one perfect dip than five sloppy ones. Quality beats quantity, especially at the beginning.
How To Test Your Starting Point
Not every beginner is the same. Here’s a simple test to find your starting number:
- Warm up your shoulders, elbows, and wrists with circles and gentle stretches for 5–10 minutes.
- Try doing as many controlled, full-range dips as you can. Stop when you feel your form breaking down or your shoulders hurting.
- Your max number is your starting point. For example, if you do 3 good dips, use 2–3 as your working set.
Practical tip: If you can’t do even one full dip, start with assisted versions or negative dips. Progress is progress.
Why You Should Not Start With High Reps
It’s tempting to push hard and do as many dips as possible. But for beginners, this is risky. Dips can put a lot of stress on your shoulders and elbows. If your muscles and joints aren’t ready, you might get hurt.
Common beginner injuries include:
- Shoulder impingement
- Elbow pain
- Wrist discomfort
These injuries can set you back for weeks. That’s why starting with low reps and focusing on technique is the best approach.
Non-obvious insight: Even if you’re strong from other exercises, dips use muscles and joint angles you may not be used to. That’s why you should still start low and build up gradually.
Progression: How To Increase Your Dip Numbers Safely
As you get stronger, you’ll naturally want to do more dips. Here’s how to do it safely:
- Add 1 rep per week: If you start with 2 dips per set, try for 3 per set next week.
- Add a set: Once you can do 3 sets of 5 dips, add a fourth set.
- Use assisted dips: If you struggle to increase reps, use resistance bands or an assisted dip machine to build strength.
- Practice negative dips: Lower yourself slowly, even if you can’t push back up.
- Mix in push-ups and bench dips: These help build the same muscles and improve endurance.
Most beginners can reach 3 sets of 8 dips within 2–3 months of consistent practice. This is a strong base.
Important: If you ever feel sharp pain in your shoulders or elbows, stop and rest. It’s normal to feel muscle fatigue, but not joint pain.
Sample Beginner Dip Workout Plan
Here’s a plan you can follow for your first 6 weeks. This plan assumes you can do at least 1 dip with good form. Adjust the numbers if you’re stronger or need more assistance.
Weeks 1–2:
- 2 sets of 1–2 dips (rest 2 minutes between sets)
- 2–3 times per week
Weeks 3–4:
- 3 sets of 2–3 dips (rest 1–2 minutes)
- 2–3 times per week
Weeks 5–6:
- 3 sets of 4–5 dips (rest 1 minute)
- 2–3 times per week
On off days, do push-ups, bench dips, or planks to build supporting muscles. Focus on quality, not just numbers.
Assisted Dips: The Best Way To Start If You Can’t Do One
Many beginners can’t do a single full dip. That’s normal! Here’s how to start:
- Band-assisted dips: Wrap a resistance band over the dip bars and under your knees. The band helps lift part of your body weight.
- Assisted dip machine: Most gyms have a dip machine where you can adjust the weight to make dips easier.
- Negative dips: Jump or step up to the top position, then lower yourself slowly (3–5 seconds) down.
| Assisted Dip Type | How It Works | Who Should Use It |
|---|---|---|
| Band-assisted dips | Band supports part of your body weight | Home or park users |
| Assisted dip machine | Machine provides upward force | Gym users |
| Negative dips | Lower down slowly, skip the push up | All beginners |
Start with 2–3 sets of 3–5 assisted reps. As you get stronger, use less assistance.
Non-obvious tip: Practicing the “hold” at the top of the dip (arms locked out) builds shoulder stability and confidence for full dips.
What Good Dip Form Looks Like
Before you add reps or sets, make sure your technique is safe. Here are the key points:
- Grip the bars firmly with your palms facing inward.
- Shoulders down and back (don’t let them shrug up).
- Body straight or slightly forward (not swinging).
- Lower until your upper arms are parallel to the floor or slightly below.
- Elbows bend to about 90 degrees (don’t let them flare out wildly).
- Push back up until arms are straight but not locked hard.
Common mistake: Letting your shoulders roll forward or dropping too low. This can pinch nerves and hurt your joints.
How Many Dips Should You Do Per Week?
For most beginners, 2–3 dip workouts per week is ideal. This gives your muscles time to recover and grow. Here’s a simple weekly schedule:
- Monday: Dips (2–3 sets)
- Wednesday: Dips (2–3 sets)
- Friday: Dips (2–3 sets)
On other days, focus on other body parts or cardio. Rest is just as important as training.
Overtraining sign: If your shoulders or elbows ache for days, or if your performance drops, take more rest.
How To Progress When You’re Stuck
Sometimes, beginners hit a plateau—they can’t do more dips, even after weeks of practice. Here’s how to break through:
- Increase rest between sets: Give your muscles more time to recover.
- Switch to assisted dips: Build strength with more reps, then return to full dips.
- Improve other muscles: Do push-ups, triceps extensions, and rows.
- Check your weight: If you’re gaining weight, dips will get harder.
- Perfect your form: Sometimes, better technique lets you do more reps.
Expert insight: Progress isn’t always linear. Some weeks you may not improve. The key is to stay consistent and patient.
Comparing Dips To Other Bodyweight Exercises
How do dips stack up against push-ups and pull-ups for beginners? Here’s a quick comparison:
| Exercise | Main Muscles Worked | Difficulty (1=Easy, 5=Hard) | Best For |
|---|---|---|---|
| Dips | Chest, shoulders, triceps | 4 | Upper body strength |
| Push-ups | Chest, shoulders, triceps | 2 | Building endurance |
| Pull-ups | Back, biceps | 5 | Pulling strength |
| Bench dips | Triceps, chest (less shoulder) | 2 | Triceps isolation |
Dips are usually harder than push-ups and bench dips, but easier than pull-ups for many beginners. That’s why it’s normal to start with just 1–3 dips.
Common Mistakes Beginners Make With Dips
Many beginners repeat the same errors. Here’s what to avoid:
- Doing too many reps too soon: This leads to sore joints and injury.
- Poor range of motion: Only going halfway down doesn’t work the muscles fully.
- Letting shoulders roll forward: This puts stress on the joint and can cause pain.
- Not warming up: Cold muscles are more likely to get hurt.
- Ignoring pain: Soreness is normal, but sharp pain is not.
- Not resting enough: Muscles need time to rebuild and get stronger.
Practical advice: Record yourself or have a friend watch your form. Small corrections can make a big difference.
How Dips Fit Into A Full Workout Plan
Dips are powerful, but they’re just one part of a balanced routine. Here’s how to include them:
- Upper body day: Do dips with push-ups, rows, and shoulder presses.
- Full body day: Mix dips with squats, lunges, and core work.
- Push/pull split: Dips on push days, pull-ups or rows on pull days.
Aim for 6–8 sets of pushing exercises (including dips) per week. This helps avoid overtraining any one muscle group.
Example: On upper body day, you might do:
- Push-ups: 3 sets of 10
- Dips: 2 sets of 2–5
- Shoulder press: 2 sets of 8
- Rows: 3 sets of 10
How To Know When To Increase Your Dip Numbers
You’re ready to add more dips when:
- You can do your current reps with perfect form, every set.
- You recover quickly (little soreness or fatigue).
- You feel strong and stable at the bottom and top of each rep.
Add reps slowly—just 1 extra per set each week. Or add another set if you’re comfortable.
Important: If your form breaks down, go back to the previous number. It’s better to do fewer good reps than more bad ones.
Differences For Men And Women
Both men and women can benefit from dips, but there are some differences:
- Men usually have more upper body muscle, so they may progress faster.
- Women may start with assisted dips for longer, and that’s okay.
- Both should focus on form, not speed of progress.
Women often worry about getting “bulky” from dips, but this is rare. The exercise mainly builds tone and strength.
Practical tip: Everyone’s starting point is unique. Celebrate small wins and keep going.
Dips For Overweight Beginners
If you are overweight, dips are harder because you are lifting more mass. Here’s how to make progress:
- Use more assistance (thicker bands, more weight on the machine).
- Focus on negative dips to build strength.
- Do push-ups and bench dips to build muscle until full dips are possible.
Don’t compare your numbers to others. Progress is about consistency, not speed.
Non-obvious insight: Sometimes losing a small amount of body fat makes dips much easier. Pair your workouts with smart nutrition.
Signs You’re Doing Too Many Dips
Beginners sometimes overdo it. Watch for these signs:
- Joint pain (especially shoulders, elbows, wrists)
- Constant soreness that doesn’t go away after 2–3 days
- Loss of strength (you get weaker, not stronger)
- Trouble sleeping or irritability (signs of overtraining)
If you notice these, take a break for a few days. Focus on rest, stretching, and other exercises.
Rule of thumb: If in doubt, do less—not more.
How To Stay Motivated As A Dip Beginner
Progress can feel slow with dips. Here’s how to stay motivated:
- Track your reps and sets in a notebook or app.
- Celebrate small wins: Every new rep is progress.
- Record your form: Watch videos to see your improvement.
- Train with a friend: Encouragement helps you push through tough days.
- Set realistic goals: For example, “I want to do 3 sets of 5 dips in two months.”
Don’t compare yourself to advanced lifters. Focus on your own journey.
When To See A Professional Or Trainer
If you experience:
- Sharp or persistent pain
- Unusual popping or clicking in your shoulders or elbows
- No progress after months of consistent practice
It’s smart to consult a physiotherapist or certified trainer. They can check your form and give specific advice.
For more background on dip safety and variations, see this overview from Wikipedia.
Frequently Asked Questions
How Many Dips Should A Beginner Aim For In Their First Workout?
Start with 1–3 dips per set, for 2–3 sets. Focus on good form. If you can’t do a full dip, start with assisted or negative dips instead.
How Often Should Beginners Do Dips Each Week?
Beginners should do dips 2–3 times per week. This lets your muscles recover and get stronger between workouts.
Is It Normal To Only Do One Or Two Dips At First?
Yes, this is completely normal. Dips are hard for beginners. With regular practice, you’ll be able to do more over time.
What Should I Do If I Feel Pain During Dips?
Stop immediately if you feel sharp pain, especially in your shoulders or elbows. Rest, check your form, and consider using assisted dips. If pain continues, see a professional.
Can Dips Replace Push-ups In My Routine?
Dips and push-ups work similar muscles, but dips are harder and use different angles. Both have benefits. For best results, include both in your routine if possible.
Dips are a powerful exercise, but smart training is key. Start with low reps, use good form, and build up slowly. Over time, you’ll be amazed at your progress and the strength you gain. Stay patient, stay consistent, and dips will help you reach your upper body goals.
