Dumbbell Lunge Standards

Measured in lb

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

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Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Dumbbell Lunge standards are based on 182,123 lifts by Strength Level users

♂ Male
♀ Female

Male Dumbbell Lunge Standards (lb)

Strength Level	Weight
Beginner	17 lb
Novice	37 lb
Intermediate	65 lb
Advanced	102 lb
Elite	145 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.40x
Advanced	0.60x
Elite	0.85x

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 65 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 17 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

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	20	42	71	105
120	9	24	46	77	113
130	11	27	51	82	119
140	13	30	55	88	126
150	15	33	59	93	132
160	17	36	63	98	138
170	19	39	67	102	143
180	21	42	70	107	149
190	23	44	74	111	154
200	25	47	78	116	159
210	27	50	81	120	164
220	29	52	84	124	169
230	31	55	88	128	173
240	33	57	91	131	177
250	35	60	94	135	182
260	36	62	97	139	186
270	38	65	100	142	190
280	40	67	103	146	194
290	42	69	105	149	198
300	43	71	108	152	202
310	45	74	111	155	205

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	31	55	87	123
20	16	36	63	99	141
25	17	37	65	102	145
30	17	37	65	102	145
35	17	37	65	102	145
40	17	37	65	102	145
45	16	35	62	97	137
50	15	33	58	91	129
55	14	30	54	84	119
60	13	27	49	77	109
65	11	25	44	69	98
70	10	22	40	62	88
75	9	20	35	56	79
80	8	18	32	50	71
85	7	16	28	45	63
90	7	14	26	40	57

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

Calculate Your Strength Level

Female Dumbbell Lunge Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	12 lb
Novice	24 lb
Intermediate	41 lb
Advanced	64 lb
Elite	89 lb

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

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	19	35	55	79
100	9	20	37	57	81
110	10	22	38	59	84
120	11	23	39	61	86
130	12	24	41	62	88
140	12	25	42	64	89
150	13	25	43	65	91
160	13	26	44	67	93
170	14	27	45	68	94
180	15	28	46	69	95
190	15	28	47	70	97
200	16	29	48	71	98
210	16	30	49	72	99
220	17	30	50	73	100
230	17	31	50	74	102
240	17	32	51	75	103
250	18	32	52	76	104
260	18	33	53	77	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	20	35	54	76
20	11	23	40	62	87
25	12	24	41	64	89
30	12	24	41	64	89
35	12	24	41	64	89
40	12	24	41	64	89
45	11	23	39	60	84
50	10	21	37	57	79
55	10	20	34	52	73
60	9	18	31	48	67
65	8	16	28	43	60
70	7	15	25	39	54
75	6	13	23	35	49
80	6	12	20	31	43
85	5	10	18	28	39
90	5	9	16	25	35

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

Calculate Your Strength Level

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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.

Dumbbell Lunge Standards

Measured in lb

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

Male Dumbbell Lunge Standards (lb)

Entire Community

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

By Weight and Age

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

Calculate Your Strength Level

Female Dumbbell Lunge Standards (lb)

Entire Community

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

By Weight and Age

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

Calculate Your Strength Level

Rate Your Lifts Against Other People

What do the strength standards mean?

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	20	42	71	105
120	9	24	46	77	113
130	11	27	51	82	119
140	13	30	55	88	126
150	15	33	59	93	132
160	17	36	63	98	138
170	19	39	67	102	143
180	21	42	70	107	149
190	23	44	74	111	154
200	25	47	78	116	159
210	27	50	81	120	164
220	29	52	84	124	169
230	31	55	88	128	173
240	33	57	91	131	177
250	35	60	94	135	182
260	36	62	97	139	186
270	38	65	100	142	190
280	40	67	103	146	194
290	42	69	105	149	198
300	43	71	108	152	202
310	45	74	111	155	205

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	31	55	87	123
20	16	36	63	99	141
25	17	37	65	102	145
30	17	37	65	102	145
35	17	37	65	102	145
40	17	37	65	102	145
45	16	35	62	97	137
50	15	33	58	91	129
55	14	30	54	84	119
60	13	27	49	77	109
65	11	25	44	69	98
70	10	22	40	62	88
75	9	20	35	56	79
80	8	18	32	50	71
85	7	16	28	45	63
90	7	14	26	40	57

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	19	35	55	79
100	9	20	37	57	81
110	10	22	38	59	84
120	11	23	39	61	86
130	12	24	41	62	88
140	12	25	42	64	89
150	13	25	43	65	91
160	13	26	44	67	93
170	14	27	45	68	94
180	15	28	46	69	95
190	15	28	47	70	97
200	16	29	48	71	98
210	16	30	49	72	99
220	17	30	50	73	100
230	17	31	50	74	102
240	17	32	51	75	103
250	18	32	52	76	104
260	18	33	53	77	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	20	35	54	76
20	11	23	40	62	87
25	12	24	41	64	89
30	12	24	41	64	89
35	12	24	41	64	89
40	12	24	41	64	89
45	11	23	39	60	84
50	10	21	37	57	79
55	10	20	34	52	73
60	9	18	31	48	67
65	8	16	28	43	60
70	7	15	25	39	54
75	6	13	23	35	49
80	6	12	20	31	43
85	5	10	18	28	39
90	5	9	16	25	35

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	7	20	42	71	105
120	9	24	46	77	113
130	11	27	51	82	119
140	13	30	55	88	126
150	15	33	59	93	132
160	17	36	63	98	138
170	19	39	67	102	143
180	21	42	70	107	149
190	23	44	74	111	154
200	25	47	78	116	159
210	27	50	81	120	164
220	29	52	84	124	169
230	31	55	88	128	173
240	33	57	91	131	177
250	35	60	94	135	182
260	36	62	97	139	186
270	38	65	100	142	190
280	40	67	103	146	194
290	42	69	105	149	198
300	43	71	108	152	202
310	45	74	111	155	205

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	31	55	87	123
20	16	36	63	99	141
25	17	37	65	102	145
30	17	37	65	102	145
35	17	37	65	102	145
40	17	37	65	102	145
45	16	35	62	97	137
50	15	33	58	91	129
55	14	30	54	84	119
60	13	27	49	77	109
65	11	25	44	69	98
70	10	22	40	62	88
75	9	20	35	56	79
80	8	18	32	50	71
85	7	16	28	45	63
90	7	14	26	40	57

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	19	35	55	79
100	9	20	37	57	81
110	10	22	38	59	84
120	11	23	39	61	86
130	12	24	41	62	88
140	12	25	42	64	89
150	13	25	43	65	91
160	13	26	44	67	93
170	14	27	45	68	94
180	15	28	46	69	95
190	15	28	47	70	97
200	16	29	48	71	98
210	16	30	49	72	99
220	17	30	50	73	100
230	17	31	50	74	102
240	17	32	51	75	103
250	18	32	52	76	104
260	18	33	53	77	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	20	35	54	76
20	11	23	40	62	87
25	12	24	41	64	89
30	12	24	41	64	89
35	12	24	41	64	89
40	12	24	41	64	89
45	11	23	39	60	84
50	10	21	37	57	79
55	10	20	34	52	73
60	9	18	31	48	67
65	8	16	28	43	60
70	7	15	25	39	54
75	6	13	23	35	49
80	6	12	20	31	43
85	5	10	18	28	39
90	5	9	16	25	35

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	7	20	42	71	105
120	9	24	46	77	113
130	11	27	51	82	119
140	13	30	55	88	126
150	15	33	59	93	132
160	17	36	63	98	138
170	19	39	67	102	143
180	21	42	70	107	149
190	23	44	74	111	154
200	25	47	78	116	159
210	27	50	81	120	164
220	29	52	84	124	169
230	31	55	88	128	173
240	33	57	91	131	177
250	35	60	94	135	182
260	36	62	97	139	186
270	38	65	100	142	190
280	40	67	103	146	194
290	42	69	105	149	198
300	43	71	108	152	202
310	45	74	111	155	205

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	31	55	87	123
20	16	36	63	99	141
25	17	37	65	102	145
30	17	37	65	102	145
35	17	37	65	102	145
40	17	37	65	102	145
45	16	35	62	97	137
50	15	33	58	91	129
55	14	30	54	84	119
60	13	27	49	77	109
65	11	25	44	69	98
70	10	22	40	62	88
75	9	20	35	56	79
80	8	18	32	50	71
85	7	16	28	45	63
90	7	14	26	40	57

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	19	35	55	79
100	9	20	37	57	81
110	10	22	38	59	84
120	11	23	39	61	86
130	12	24	41	62	88
140	12	25	42	64	89
150	13	25	43	65	91
160	13	26	44	67	93
170	14	27	45	68	94
180	15	28	46	69	95
190	15	28	47	70	97
200	16	29	48	71	98
210	16	30	49	72	99
220	17	30	50	73	100
230	17	31	50	74	102
240	17	32	51	75	103
250	18	32	52	76	104
260	18	33	53	77	105

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	20	35	54	76
20	11	23	40	62	87
25	12	24	41	64	89
30	12	24	41	64	89
35	12	24	41	64	89
40	12	24	41	64	89
45	11	23	39	60	84
50	10	21	37	57	79
55	10	20	34	52	73
60	9	18	31	48	67
65	8	16	28	43	60
70	7	15	25	39	54
75	6	13	23	35	49
80	6	12	20	31	43
85	5	10	18	28	39
90	5	9	16	25	35

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