Dumbbell Lunge

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.

Our community Dumbbell Lunge standards are based on 160,000 lifts by Strength Level users
Dumbbell Lunge

Male Dumbbell Lunge Standards (lb)

Entire Community

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

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 18%
3x8 10%
3x12 9%
4x10 5%
2x10 5%

Calculate Your Strength Level

lb
lb
years old

Female Dumbbell Lunge Standards (lb)

Entire Community

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

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 16%
3x8 10%
3x20 8%
3x12 8%
4x8 5%

Calculate Your Strength Level

lb
lb
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.