Barbell Lunge

Barbell Lunge Standards

Measured in kg

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

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

Male Barbell Lunge Standards (kg)

Entire Community

Strength Level Weight
Beginner 30 kg
Novice 52 kg
Intermediate 82 kg
Advanced 119 kg
Elite 160 kg
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? (kg)

What is the average Barbell Lunge? The average Barbell Lunge weight for a male lifter is 82 kg (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 30 kg (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

BW Beg. Nov. Int. Adv. Elite
50 13 28 49 76 108
55 17 33 55 84 117
60 20 37 62 92 126
65 23 42 67 99 134
70 27 47 73 106 142
75 30 51 79 112 150
80 33 55 84 119 157
85 37 59 89 125 164
90 40 64 94 131 171
95 43 68 99 136 178
100 46 71 104 142 184
105 49 75 108 147 190
110 52 79 113 152 196
115 55 83 117 158 202
120 58 86 121 162 207
125 61 90 126 167 213
130 64 93 130 172 218
135 67 97 134 176 223
140 70 100 137 181 228
Age Beg. Nov. Int. Adv. Elite
15 25 44 70 101 136
20 29 51 80 116 156
25 30 52 82 119 160
30 30 52 82 119 160
35 30 52 82 119 160
40 30 52 82 119 160
45 28 49 78 113 152
50 26 46 73 106 142
55 24 43 67 98 132
60 22 39 62 89 120
65 20 35 56 81 109
70 18 32 50 72 98
75 16 28 45 65 87
80 14 25 40 58 78
85 13 23 36 52 70
90 12 20 32 47 63

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%

Calculate Your Strength Level

kg
kg
years old

Female Barbell Lunge Standards (kg)

Entire Community

Strength Level Weight
Beginner 19 kg
Novice 32 kg
Intermediate 50 kg
Advanced 71 kg
Elite 96 kg
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? (kg)

What is the average Barbell Lunge? The average Barbell Lunge weight for a female lifter is 50 kg (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 19 kg (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

BW Beg. Nov. Int. Adv. Elite
40 13 25 40 59 81
45 15 27 43 62 85
50 16 29 45 65 88
55 18 30 47 68 91
60 19 32 49 70 94
65 20 34 51 73 97
70 21 35 53 75 99
75 22 36 55 77 101
80 23 38 56 79 104
85 24 39 58 81 106
90 25 40 59 82 108
95 26 41 61 84 110
100 27 43 62 86 112
105 28 44 64 87 113
110 29 45 65 89 115
115 30 46 66 90 117
120 31 47 67 92 118
Age Beg. Nov. Int. Adv. Elite
15 16 27 42 61 81
20 18 31 49 70 93
25 19 32 50 71 96
30 19 32 50 71 96
35 19 32 50 71 96
40 19 32 50 71 96
45 18 31 47 68 91
50 17 29 44 64 85
55 16 27 41 59 79
60 14 24 37 54 72
65 13 22 34 48 65
70 12 20 30 43 58
75 10 18 27 39 52
80 9 16 24 35 47
85 8 14 22 31 42
90 7 13 20 28 38

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%

Calculate Your Strength Level

kg
kg
years old

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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.