Dumbbell Lunge Standards (lb)

The average Dumbbell Lunge is 63 lb for men and 41 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell Lunge strength standards are based on 323,235 lifts by Strength Level users from 2017 to 2026. More...

Male
Female

Male

Male Dumbbell Lunge Standards (lb)

Weight

Strength Level	Weight
Beginner	18 lb
Novice	37 lb
Intermediate	63 lb
Advanced	96 lb
Elite	134 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.40x
Advanced	0.60x
Elite	0.80x

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

What is the average Dumbbell Lunge? The average Dumbbell Lunge weight for a male lifter is 63 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Lunge? Male beginners should aim to lift 18 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	9	23	43	70	102
120	11	25	47	75	108
130	13	28	51	80	113
140	15	31	54	84	119
150	16	33	58	88	124
160	18	36	61	92	128
170	20	38	64	96	133
180	22	41	67	100	137
190	23	43	70	104	142
200	25	45	73	107	146
210	27	47	76	110	150
220	28	50	78	114	153
230	30	52	81	117	157
240	31	54	84	120	161
250	33	56	86	123	164
260	34	58	88	126	167
270	36	60	91	129	171
280	37	61	93	131	174
290	39	63	95	134	177
300	40	65	98	137	180
310	42	67	100	139	183

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	31	53	82	114
20	18	36	61	93	131
25	18	37	63	96	134
30	18	37	63	96	134
35	18	37	63	96	134
40	18	37	63	96	134
45	17	35	59	91	127
50	16	32	56	85	119
55	15	30	51	78	110
60	14	27	47	72	100
65	12	25	42	65	91
70	11	22	38	58	82
75	10	20	34	52	73
80	9	18	31	47	65
85	8	16	27	42	59
90	7	14	25	38	53

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

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

3x10 19%

3x12 10%

3x8 9%

4x10 5%

2x10 5%

4x12 4%

3x20 4%

3x6 4%

4x8 3%

3x16 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	1434
2	3	12	10%	753
3	3	8	9%	730
4	4	10	5%	401
5	2	10	5%	386
6	4	12	4%	323
7	3	20	4%	301
8	3	6	4%	287
9	4	8	3%	242
10	3	16	3%	232

Female

Female Dumbbell Lunge Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	12 lb
Novice	24 lb
Intermediate	41 lb
Advanced	62 lb
Elite	86 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.45x
Elite	0.65x

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

What is the average Dumbbell Lunge? The average Dumbbell Lunge weight for a female lifter is 41 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Lunge? Female beginners should aim to lift 12 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	19	35	54	77
100	10	21	36	56	79
110	11	22	38	58	81
120	11	23	39	60	83
130	12	24	40	61	85
140	13	25	41	63	87
150	13	25	42	64	88
160	14	26	44	65	90
170	14	27	44	66	91
180	15	28	45	67	93
190	15	28	46	69	94
200	16	29	47	70	95
210	16	30	48	71	96
220	17	30	49	72	97
230	17	31	50	73	98
240	18	32	50	73	100
250	18	32	51	74	101
260	19	33	52	75	101

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	21	35	53	74
20	12	23	40	60	84
25	12	24	41	62	86
30	12	24	41	62	86
35	12	24	41	62	86
40	12	24	41	62	86
45	12	23	39	59	82
50	11	21	36	55	76
55	10	20	33	51	71
60	9	18	30	46	64
65	8	16	28	42	58
70	7	15	25	38	53
75	7	13	22	34	47
80	6	12	20	30	42
85	5	11	18	27	38
90	5	9	16	24	34

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

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

3x10 17%

3x8 10%

3x12 8%

3x20 8%

4x10 5%

4x8 4%

2x10 4%

4x12 4%

4x20 3%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	414
2	3	8	10%	245
3	3	12	8%	189
4	3	20	8%	188
5	4	10	5%	117
6	4	8	4%	106
7	2	10	4%	103
8	4	12	4%	102
9	4	20	3%	73
10	2	12	2%	56

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Dumbbell Lunge strength standards

Strength Level analysed 51,843 qualifying results from 323,235 community lifts to produce our Dumbbell Lunge strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	323,235
Qualifying results	51,843
Male results	40,250
Female results	11,593
Data start	10 December 2017
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	9	23	43	70	102
120	11	25	47	75	108
130	13	28	51	80	113
140	15	31	54	84	119
150	16	33	58	88	124
160	18	36	61	92	128
170	20	38	64	96	133
180	22	41	67	100	137
190	23	43	70	104	142
200	25	45	73	107	146
210	27	47	76	110	150
220	28	50	78	114	153
230	30	52	81	117	157
240	31	54	84	120	161
250	33	56	86	123	164
260	34	58	88	126	167
270	36	60	91	129	171
280	37	61	93	131	174
290	39	63	95	134	177
300	40	65	98	137	180
310	42	67	100	139	183

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	31	53	82	114
20	18	36	61	93	131
25	18	37	63	96	134
30	18	37	63	96	134
35	18	37	63	96	134
40	18	37	63	96	134
45	17	35	59	91	127
50	16	32	56	85	119
55	15	30	51	78	110
60	14	27	47	72	100
65	12	25	42	65	91
70	11	22	38	58	82
75	10	20	34	52	73
80	9	18	31	47	65
85	8	16	27	42	59
90	7	14	25	38	53

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	19	35	54	77
100	10	21	36	56	79
110	11	22	38	58	81
120	11	23	39	60	83
130	12	24	40	61	85
140	13	25	41	63	87
150	13	25	42	64	88
160	14	26	44	65	90
170	14	27	44	66	91
180	15	28	45	67	93
190	15	28	46	69	94
200	16	29	47	70	95
210	16	30	48	71	96
220	17	30	49	72	97
230	17	31	50	73	98
240	18	32	50	73	100
250	18	32	51	74	101
260	19	33	52	75	101

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	21	35	53	74
20	12	23	40	60	84
25	12	24	41	62	86
30	12	24	41	62	86
35	12	24	41	62	86
40	12	24	41	62	86
45	12	23	39	59	82
50	11	21	36	55	76
55	10	20	33	51	71
60	9	18	30	46	64
65	8	16	28	42	58
70	7	15	25	38	53
75	7	13	22	34	47
80	6	12	20	30	42
85	5	11	18	27	38
90	5	9	16	24	34

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	414
2	3	8	10%	245
3	3	12	8%	189
4	3	20	8%	188
5	4	10	5%	117
6	4	8	4%	106
7	2	10	4%	103
8	4	12	4%	102
9	4	20	3%	73
10	2	12	2%	56

BW	Beg.	Nov.	Int.	Adv.	Elite
110	9	23	43	70	102
120	11	25	47	75	108
130	13	28	51	80	113
140	15	31	54	84	119
150	16	33	58	88	124
160	18	36	61	92	128
170	20	38	64	96	133
180	22	41	67	100	137
190	23	43	70	104	142
200	25	45	73	107	146
210	27	47	76	110	150
220	28	50	78	114	153
230	30	52	81	117	157
240	31	54	84	120	161
250	33	56	86	123	164
260	34	58	88	126	167
270	36	60	91	129	171
280	37	61	93	131	174
290	39	63	95	134	177
300	40	65	98	137	180
310	42	67	100	139	183

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	31	53	82	114
20	18	36	61	93	131
25	18	37	63	96	134
30	18	37	63	96	134
35	18	37	63	96	134
40	18	37	63	96	134
45	17	35	59	91	127
50	16	32	56	85	119
55	15	30	51	78	110
60	14	27	47	72	100
65	12	25	42	65	91
70	11	22	38	58	82
75	10	20	34	52	73
80	9	18	31	47	65
85	8	16	27	42	59
90	7	14	25	38	53

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	19	35	54	77
100	10	21	36	56	79
110	11	22	38	58	81
120	11	23	39	60	83
130	12	24	40	61	85
140	13	25	41	63	87
150	13	25	42	64	88
160	14	26	44	65	90
170	14	27	44	66	91
180	15	28	45	67	93
190	15	28	46	69	94
200	16	29	47	70	95
210	16	30	48	71	96
220	17	30	49	72	97
230	17	31	50	73	98
240	18	32	50	73	100
250	18	32	51	74	101
260	19	33	52	75	101

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	21	35	53	74
20	12	23	40	60	84
25	12	24	41	62	86
30	12	24	41	62	86
35	12	24	41	62	86
40	12	24	41	62	86
45	12	23	39	59	82
50	11	21	36	55	76
55	10	20	33	51	71
60	9	18	30	46	64
65	8	16	28	42	58
70	7	15	25	38	53
75	7	13	22	34	47
80	6	12	20	30	42
85	5	11	18	27	38
90	5	9	16	24	34

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	414
2	3	8	10%	245
3	3	12	8%	189
4	3	20	8%	188
5	4	10	5%	117
6	4	8	4%	106
7	2	10	4%	103
8	4	12	4%	102
9	4	20	3%	73
10	2	12	2%	56

Dumbbell Lunge Standards (lb)

Male

Male Dumbbell Lunge Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Dumbbell Lunge Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell Lunge strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	9	23	43	70	102
120	11	25	47	75	108
130	13	28	51	80	113
140	15	31	54	84	119
150	16	33	58	88	124
160	18	36	61	92	128
170	20	38	64	96	133
180	22	41	67	100	137
190	23	43	70	104	142
200	25	45	73	107	146
210	27	47	76	110	150
220	28	50	78	114	153
230	30	52	81	117	157
240	31	54	84	120	161
250	33	56	86	123	164
260	34	58	88	126	167
270	36	60	91	129	171
280	37	61	93	131	174
290	39	63	95	134	177
300	40	65	98	137	180
310	42	67	100	139	183

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	31	53	82	114
20	18	36	61	93	131
25	18	37	63	96	134
30	18	37	63	96	134
35	18	37	63	96	134
40	18	37	63	96	134
45	17	35	59	91	127
50	16	32	56	85	119
55	15	30	51	78	110
60	14	27	47	72	100
65	12	25	42	65	91
70	11	22	38	58	82
75	10	20	34	52	73
80	9	18	31	47	65
85	8	16	27	42	59
90	7	14	25	38	53

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	19	35	54	77
100	10	21	36	56	79
110	11	22	38	58	81
120	11	23	39	60	83
130	12	24	40	61	85
140	13	25	41	63	87
150	13	25	42	64	88
160	14	26	44	65	90
170	14	27	44	66	91
180	15	28	45	67	93
190	15	28	46	69	94
200	16	29	47	70	95
210	16	30	48	71	96
220	17	30	49	72	97
230	17	31	50	73	98
240	18	32	50	73	100
250	18	32	51	74	101
260	19	33	52	75	101

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	21	35	53	74
20	12	23	40	60	84
25	12	24	41	62	86
30	12	24	41	62	86
35	12	24	41	62	86
40	12	24	41	62	86
45	12	23	39	59	82
50	11	21	36	55	76
55	10	20	33	51	71
60	9	18	30	46	64
65	8	16	28	42	58
70	7	15	25	38	53
75	7	13	22	34	47
80	6	12	20	30	42
85	5	11	18	27	38
90	5	9	16	24	34

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	414
2	3	8	10%	245
3	3	12	8%	189
4	3	20	8%	188
5	4	10	5%	117
6	4	8	4%	106
7	2	10	4%	103
8	4	12	4%	102
9	4	20	3%	73
10	2	12	2%	56