Dumbbell Lunge

Dumbbell Lunge Standards

Measured in kg

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 165,301 lifts by Strength Level users
Dumbbell Lunge

Male Dumbbell Lunge Standards (kg)

Entire Community

Strength Level Weight
Beginner 8 kg
Novice 17 kg
Intermediate 30 kg
Advanced 46 kg
Elite 66 kg
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? (kg)

What is the average Dumbbell Lunge? The average Dumbbell Lunge weight for a male lifter is 30 kg (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 8 kg (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
50 3 9 19 32 48
55 4 11 21 35 51
60 5 12 23 38 55
65 6 14 26 40 58
70 7 16 28 43 61
75 8 17 29 45 64
80 9 18 31 48 67
85 10 20 33 50 69
90 11 21 35 52 72
95 12 23 37 54 74
100 13 24 38 56 77
105 14 25 40 58 79
110 15 26 41 60 81
115 16 28 43 62 83
120 17 29 44 64 85
125 18 30 46 65 87
130 19 31 47 67 89
135 20 32 49 69 91
140 20 33 50 70 93
Age Beg. Nov. Int. Adv. Elite
15 7 14 25 39 56
20 7 16 29 45 64
25 8 17 30 46 66
30 8 17 30 46 66
35 8 17 30 46 66
40 8 17 30 46 66
45 7 16 28 44 62
50 7 15 26 41 58
55 6 14 24 38 54
60 6 12 22 35 49
65 5 11 20 31 45
70 5 10 18 28 40
75 4 9 16 25 36
80 4 8 14 23 32
85 3 7 13 20 29
90 3 7 12 18 26

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

kg
kg
years old

Female Dumbbell Lunge Standards (kg)

Entire Community

Strength Level Weight
Beginner 5 kg
Novice 11 kg
Intermediate 19 kg
Advanced 29 kg
Elite 40 kg
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? (kg)

What is the average Dumbbell Lunge? The average Dumbbell Lunge weight for a female lifter is 19 kg (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 5 kg (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
40 4 9 16 25 36
45 4 9 17 26 37
50 5 10 17 27 38
55 5 10 18 28 39
60 5 11 19 28 40
65 6 11 19 29 41
70 6 12 20 30 42
75 6 12 20 31 42
80 7 12 21 31 43
85 7 13 21 32 44
90 7 13 22 32 44
95 7 14 22 33 45
100 8 14 23 33 46
105 8 14 23 34 46
110 8 14 23 34 47
115 8 15 24 35 47
120 8 15 24 35 48
Age Beg. Nov. Int. Adv. Elite
15 5 9 16 25 34
20 5 11 18 28 39
25 5 11 19 29 40
30 5 11 19 29 40
35 5 11 19 29 40
40 5 11 19 29 40
45 5 10 18 27 38
50 5 10 17 26 36
55 4 9 15 24 33
60 4 8 14 22 30
65 4 7 13 20 27
70 3 7 11 18 25
75 3 6 10 16 22
80 3 5 9 14 20
85 2 5 8 13 18
90 2 4 7 11 16

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

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.