Barbell Lunge Standards

Measured in lb

Barbell Lunge strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Barbell Lunge standards are based on 88,000 lifts by Strength Level users

♂ Male
♀ Female

Male Barbell Lunge Standards (lb)

Strength Level	Weight
Beginner	65 lb
Novice	115 lb
Intermediate	181 lb
Advanced	262 lb
Elite	353 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	2.00x

How much should I be able to Barbell Lunge? (lb)

What is the average Barbell Lunge? The average Barbell Lunge weight for a male lifter is 181 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Barbell Lunge? Male beginners should aim to lift 65 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	29	61	108	168	238
120	36	71	121	184	256
130	42	80	133	199	274
140	49	90	145	213	291
150	56	99	156	227	307
160	63	108	167	240	322
170	69	116	178	253	337
180	76	125	189	266	352
190	83	133	199	278	366
200	89	141	209	290	379
210	95	149	219	301	392
220	102	157	228	312	405
230	108	165	237	323	417
240	114	172	246	334	429
250	120	180	255	344	441
260	126	187	264	354	452
270	132	194	272	363	463
280	137	201	280	373	474
290	143	208	288	382	484
300	149	214	296	391	494
310	154	221	304	400	504

Age	Beg.	Nov.	Int.	Adv.	Elite
15	56	98	154	223	300
20	64	112	176	255	344
25	65	115	181	262	353
30	65	115	181	262	353
35	65	115	181	262	353
40	65	115	181	262	353
45	62	109	171	248	335
50	58	102	161	233	314
55	54	94	149	215	291
60	49	86	136	197	265
65	44	78	123	178	240
70	40	70	110	159	215
75	36	62	98	143	192
80	32	56	88	127	172
85	29	50	79	114	154
90	26	45	71	103	139

How many sets and reps of Barbell Lunge should I do?

These are the most popular Barbell Lunge workouts done by male lifters:

3x10 16%

3x12 13%

3x8 12%

4x10 5%

2x10 5%

4x8 4%

4x5 4%

3x6 4%

4x12 3%

5x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	265
2	3	12	13%	225
3	3	8	12%	197
4	4	10	5%	83
5	2	10	5%	82
6	4	8	4%	74
7	4	5	4%	67
8	3	6	4%	66
9	4	12	3%	57
10	5	5	3%	52

Calculate Your Strength Level

Female Barbell Lunge Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	42 lb
Novice	71 lb
Intermediate	110 lb
Advanced	157 lb
Elite	211 lb

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.50x

How much should I be able to Barbell Lunge? (lb)

What is the average Barbell Lunge? The average Barbell Lunge weight for a female lifter is 110 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Barbell Lunge? Female beginners should aim to lift 42 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	30	55	89	132	180
100	33	59	94	138	187
110	36	63	99	144	194
120	39	66	104	149	200
130	41	70	108	154	206
140	44	73	112	159	211
150	46	76	115	163	216
160	48	79	119	167	221
170	50	82	122	171	226
180	52	84	126	175	230
190	54	87	129	179	234
200	56	89	132	182	238
210	58	91	134	186	242
220	60	94	137	189	246
230	62	96	140	192	249
240	63	98	142	195	253
250	65	100	145	198	256
260	67	102	147	201	259

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	60	94	134	179
20	41	69	107	153	205
25	42	71	110	157	211
30	42	71	110	157	211
35	42	71	110	157	211
40	42	71	110	157	211
45	40	67	104	149	200
50	37	63	98	140	187
55	34	58	91	130	173
60	31	53	83	118	158
65	28	48	75	107	143
70	25	43	67	96	128
75	23	39	60	86	115
80	20	35	54	77	103
85	18	31	48	69	92
90	16	28	43	62	83

How many sets and reps of Barbell Lunge should I do?

These are the most popular Barbell Lunge workouts done by female lifters:

3x10 17%

3x8 9%

3x12 9%

3x20 6%

4x10 6%

2x10 6%

4x12 6%

3x16 3%

3x15 2%

4x8 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	96
2	3	8	9%	54
3	3	12	9%	53
4	3	20	6%	35
5	4	10	6%	34
6	2	10	6%	33
7	4	12	6%	32
8	3	16	3%	18
9	3	15	2%	14
10	4	8	2%	13

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

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support@strengthlevel.com

BW	Beg.	Nov.	Int.	Adv.	Elite
110	29	61	108	168	238
120	36	71	121	184	256
130	42	80	133	199	274
140	49	90	145	213	291
150	56	99	156	227	307
160	63	108	167	240	322
170	69	116	178	253	337
180	76	125	189	266	352
190	83	133	199	278	366
200	89	141	209	290	379
210	95	149	219	301	392
220	102	157	228	312	405
230	108	165	237	323	417
240	114	172	246	334	429
250	120	180	255	344	441
260	126	187	264	354	452
270	132	194	272	363	463
280	137	201	280	373	474
290	143	208	288	382	484
300	149	214	296	391	494
310	154	221	304	400	504

Age	Beg.	Nov.	Int.	Adv.	Elite
15	56	98	154	223	300
20	64	112	176	255	344
25	65	115	181	262	353
30	65	115	181	262	353
35	65	115	181	262	353
40	65	115	181	262	353
45	62	109	171	248	335
50	58	102	161	233	314
55	54	94	149	215	291
60	49	86	136	197	265
65	44	78	123	178	240
70	40	70	110	159	215
75	36	62	98	143	192
80	32	56	88	127	172
85	29	50	79	114	154
90	26	45	71	103	139

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	265
2	3	12	13%	225
3	3	8	12%	197
4	4	10	5%	83
5	2	10	5%	82
6	4	8	4%	74
7	4	5	4%	67
8	3	6	4%	66
9	4	12	3%	57
10	5	5	3%	52

BW	Beg.	Nov.	Int.	Adv.	Elite
90	30	55	89	132	180
100	33	59	94	138	187
110	36	63	99	144	194
120	39	66	104	149	200
130	41	70	108	154	206
140	44	73	112	159	211
150	46	76	115	163	216
160	48	79	119	167	221
170	50	82	122	171	226
180	52	84	126	175	230
190	54	87	129	179	234
200	56	89	132	182	238
210	58	91	134	186	242
220	60	94	137	189	246
230	62	96	140	192	249
240	63	98	142	195	253
250	65	100	145	198	256
260	67	102	147	201	259

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	60	94	134	179
20	41	69	107	153	205
25	42	71	110	157	211
30	42	71	110	157	211
35	42	71	110	157	211
40	42	71	110	157	211
45	40	67	104	149	200
50	37	63	98	140	187
55	34	58	91	130	173
60	31	53	83	118	158
65	28	48	75	107	143
70	25	43	67	96	128
75	23	39	60	86	115
80	20	35	54	77	103
85	18	31	48	69	92
90	16	28	43	62	83

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	96
2	3	8	9%	54
3	3	12	9%	53
4	3	20	6%	35
5	4	10	6%	34
6	2	10	6%	33
7	4	12	6%	32
8	3	16	3%	18
9	3	15	2%	14
10	4	8	2%	13

BW	Beg.	Nov.	Int.	Adv.	Elite
110	29	61	108	168	238
120	36	71	121	184	256
130	42	80	133	199	274
140	49	90	145	213	291
150	56	99	156	227	307
160	63	108	167	240	322
170	69	116	178	253	337
180	76	125	189	266	352
190	83	133	199	278	366
200	89	141	209	290	379
210	95	149	219	301	392
220	102	157	228	312	405
230	108	165	237	323	417
240	114	172	246	334	429
250	120	180	255	344	441
260	126	187	264	354	452
270	132	194	272	363	463
280	137	201	280	373	474
290	143	208	288	382	484
300	149	214	296	391	494
310	154	221	304	400	504

Age	Beg.	Nov.	Int.	Adv.	Elite
15	56	98	154	223	300
20	64	112	176	255	344
25	65	115	181	262	353
30	65	115	181	262	353
35	65	115	181	262	353
40	65	115	181	262	353
45	62	109	171	248	335
50	58	102	161	233	314
55	54	94	149	215	291
60	49	86	136	197	265
65	44	78	123	178	240
70	40	70	110	159	215
75	36	62	98	143	192
80	32	56	88	127	172
85	29	50	79	114	154
90	26	45	71	103	139

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	265
2	3	12	13%	225
3	3	8	12%	197
4	4	10	5%	83
5	2	10	5%	82
6	4	8	4%	74
7	4	5	4%	67
8	3	6	4%	66
9	4	12	3%	57
10	5	5	3%	52

BW	Beg.	Nov.	Int.	Adv.	Elite
90	30	55	89	132	180
100	33	59	94	138	187
110	36	63	99	144	194
120	39	66	104	149	200
130	41	70	108	154	206
140	44	73	112	159	211
150	46	76	115	163	216
160	48	79	119	167	221
170	50	82	122	171	226
180	52	84	126	175	230
190	54	87	129	179	234
200	56	89	132	182	238
210	58	91	134	186	242
220	60	94	137	189	246
230	62	96	140	192	249
240	63	98	142	195	253
250	65	100	145	198	256
260	67	102	147	201	259

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	60	94	134	179
20	41	69	107	153	205
25	42	71	110	157	211
30	42	71	110	157	211
35	42	71	110	157	211
40	42	71	110	157	211
45	40	67	104	149	200
50	37	63	98	140	187
55	34	58	91	130	173
60	31	53	83	118	158
65	28	48	75	107	143
70	25	43	67	96	128
75	23	39	60	86	115
80	20	35	54	77	103
85	18	31	48	69	92
90	16	28	43	62	83

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	96
2	3	8	9%	54
3	3	12	9%	53
4	3	20	6%	35
5	4	10	6%	34
6	2	10	6%	33
7	4	12	6%	32
8	3	16	3%	18
9	3	15	2%	14
10	4	8	2%	13

BW	Beg.	Nov.	Int.	Adv.	Elite
110	29	61	108	168	238
120	36	71	121	184	256
130	42	80	133	199	274
140	49	90	145	213	291
150	56	99	156	227	307
160	63	108	167	240	322
170	69	116	178	253	337
180	76	125	189	266	352
190	83	133	199	278	366
200	89	141	209	290	379
210	95	149	219	301	392
220	102	157	228	312	405
230	108	165	237	323	417
240	114	172	246	334	429
250	120	180	255	344	441
260	126	187	264	354	452
270	132	194	272	363	463
280	137	201	280	373	474
290	143	208	288	382	484
300	149	214	296	391	494
310	154	221	304	400	504

Age	Beg.	Nov.	Int.	Adv.	Elite
15	56	98	154	223	300
20	64	112	176	255	344
25	65	115	181	262	353
30	65	115	181	262	353
35	65	115	181	262	353
40	65	115	181	262	353
45	62	109	171	248	335
50	58	102	161	233	314
55	54	94	149	215	291
60	49	86	136	197	265
65	44	78	123	178	240
70	40	70	110	159	215
75	36	62	98	143	192
80	32	56	88	127	172
85	29	50	79	114	154
90	26	45	71	103	139

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	265
2	3	12	13%	225
3	3	8	12%	197
4	4	10	5%	83
5	2	10	5%	82
6	4	8	4%	74
7	4	5	4%	67
8	3	6	4%	66
9	4	12	3%	57
10	5	5	3%	52

BW	Beg.	Nov.	Int.	Adv.	Elite
90	30	55	89	132	180
100	33	59	94	138	187
110	36	63	99	144	194
120	39	66	104	149	200
130	41	70	108	154	206
140	44	73	112	159	211
150	46	76	115	163	216
160	48	79	119	167	221
170	50	82	122	171	226
180	52	84	126	175	230
190	54	87	129	179	234
200	56	89	132	182	238
210	58	91	134	186	242
220	60	94	137	189	246
230	62	96	140	192	249
240	63	98	142	195	253
250	65	100	145	198	256
260	67	102	147	201	259

Age	Beg.	Nov.	Int.	Adv.	Elite
15	36	60	94	134	179
20	41	69	107	153	205
25	42	71	110	157	211
30	42	71	110	157	211
35	42	71	110	157	211
40	42	71	110	157	211
45	40	67	104	149	200
50	37	63	98	140	187
55	34	58	91	130	173
60	31	53	83	118	158
65	28	48	75	107	143
70	25	43	67	96	128
75	23	39	60	86	115
80	20	35	54	77	103
85	18	31	48	69	92
90	16	28	43	62	83

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	96
2	3	8	9%	54
3	3	12	9%	53
4	3	20	6%	35
5	4	10	6%	34
6	2	10	6%	33
7	4	12	6%	32
8	3	16	3%	18
9	3	15	2%	14
10	4	8	2%	13