Dumbbell Lunge Standards (kg)

The average Dumbbell Lunge is 28 kg for men and 19 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	8 kg
Novice	17 kg
Intermediate	28 kg
Advanced	44 kg
Elite	61 kg

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? (kg)

What is the average Dumbbell Lunge? The average Dumbbell Lunge weight for a male lifter is 28 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	10	20	32	46
55	5	12	21	34	49
60	6	13	23	37	52
65	7	14	25	39	55
70	8	16	27	41	57
75	9	17	28	43	59
80	10	18	30	45	62
85	10	19	31	47	64
90	11	20	33	48	66
95	12	21	34	50	68
100	13	23	36	52	70
105	14	24	37	53	71
110	14	25	38	55	73
115	15	26	39	56	75
120	16	27	41	58	77
125	17	28	42	59	78
130	17	28	43	60	80
135	18	29	44	62	81
140	19	30	45	63	83

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	24	37	52
20	8	16	28	42	59
25	8	17	28	44	61
30	8	17	28	44	61
35	8	17	28	44	61
40	8	17	28	44	61
45	8	16	27	41	58
50	7	15	25	39	54
55	7	14	23	36	50
60	6	12	21	32	45
65	6	11	19	29	41
70	5	10	17	26	37
75	4	9	16	24	33
80	4	8	14	21	30
85	4	7	12	19	27
90	3	7	11	17	24

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	6 kg
Novice	11 kg
Intermediate	19 kg
Advanced	28 kg
Elite	39 kg

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? (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 6 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	9	16	24	35
45	4	9	16	25	36
50	5	10	17	26	37
55	5	10	18	27	38
60	6	11	18	28	39
65	6	11	19	29	40
70	6	12	19	29	40
75	6	12	20	30	41
80	7	12	20	30	42
85	7	13	21	31	42
90	7	13	21	32	43
95	7	13	22	32	44
100	8	14	22	33	44
105	8	14	23	33	45
110	8	14	23	33	45
115	8	15	23	34	46
120	9	15	24	34	46

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	9	16	24	33
20	5	11	18	27	38
25	6	11	19	28	39
30	6	11	19	28	39
35	6	11	19	28	39
40	6	11	19	28	39
45	5	10	18	27	37
50	5	10	16	25	35
55	5	9	15	23	32
60	4	8	14	21	29
65	4	7	13	19	26
70	3	7	11	17	24
75	3	6	10	15	21
80	3	5	9	14	19
85	2	5	8	12	17
90	2	4	7	11	15

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
50	4	10	20	32	46
55	5	12	21	34	49
60	6	13	23	37	52
65	7	14	25	39	55
70	8	16	27	41	57
75	9	17	28	43	59
80	10	18	30	45	62
85	10	19	31	47	64
90	11	20	33	48	66
95	12	21	34	50	68
100	13	23	36	52	70
105	14	24	37	53	71
110	14	25	38	55	73
115	15	26	39	56	75
120	16	27	41	58	77
125	17	28	42	59	78
130	17	28	43	60	80
135	18	29	44	62	81
140	19	30	45	63	83

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	24	37	52
20	8	16	28	42	59
25	8	17	28	44	61
30	8	17	28	44	61
35	8	17	28	44	61
40	8	17	28	44	61
45	8	16	27	41	58
50	7	15	25	39	54
55	7	14	23	36	50
60	6	12	21	32	45
65	6	11	19	29	41
70	5	10	17	26	37
75	4	9	16	24	33
80	4	8	14	21	30
85	4	7	12	19	27
90	3	7	11	17	24

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	9	16	24	35
45	4	9	16	25	36
50	5	10	17	26	37
55	5	10	18	27	38
60	6	11	18	28	39
65	6	11	19	29	40
70	6	12	19	29	40
75	6	12	20	30	41
80	7	12	20	30	42
85	7	13	21	31	42
90	7	13	21	32	43
95	7	13	22	32	44
100	8	14	22	33	44
105	8	14	23	33	45
110	8	14	23	33	45
115	8	15	23	34	46
120	9	15	24	34	46

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	9	16	24	33
20	5	11	18	27	38
25	6	11	19	28	39
30	6	11	19	28	39
35	6	11	19	28	39
40	6	11	19	28	39
45	5	10	18	27	37
50	5	10	16	25	35
55	5	9	15	23	32
60	4	8	14	21	29
65	4	7	13	19	26
70	3	7	11	17	24
75	3	6	10	15	21
80	3	5	9	14	19
85	2	5	8	12	17
90	2	4	7	11	15

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
50	4	10	20	32	46
55	5	12	21	34	49
60	6	13	23	37	52
65	7	14	25	39	55
70	8	16	27	41	57
75	9	17	28	43	59
80	10	18	30	45	62
85	10	19	31	47	64
90	11	20	33	48	66
95	12	21	34	50	68
100	13	23	36	52	70
105	14	24	37	53	71
110	14	25	38	55	73
115	15	26	39	56	75
120	16	27	41	58	77
125	17	28	42	59	78
130	17	28	43	60	80
135	18	29	44	62	81
140	19	30	45	63	83

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	24	37	52
20	8	16	28	42	59
25	8	17	28	44	61
30	8	17	28	44	61
35	8	17	28	44	61
40	8	17	28	44	61
45	8	16	27	41	58
50	7	15	25	39	54
55	7	14	23	36	50
60	6	12	21	32	45
65	6	11	19	29	41
70	5	10	17	26	37
75	4	9	16	24	33
80	4	8	14	21	30
85	4	7	12	19	27
90	3	7	11	17	24

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	9	16	24	35
45	4	9	16	25	36
50	5	10	17	26	37
55	5	10	18	27	38
60	6	11	18	28	39
65	6	11	19	29	40
70	6	12	19	29	40
75	6	12	20	30	41
80	7	12	20	30	42
85	7	13	21	31	42
90	7	13	21	32	43
95	7	13	22	32	44
100	8	14	22	33	44
105	8	14	23	33	45
110	8	14	23	33	45
115	8	15	23	34	46
120	9	15	24	34	46

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	9	16	24	33
20	5	11	18	27	38
25	6	11	19	28	39
30	6	11	19	28	39
35	6	11	19	28	39
40	6	11	19	28	39
45	5	10	18	27	37
50	5	10	16	25	35
55	5	9	15	23	32
60	4	8	14	21	29
65	4	7	13	19	26
70	3	7	11	17	24
75	3	6	10	15	21
80	3	5	9	14	19
85	2	5	8	12	17
90	2	4	7	11	15

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 (kg)

Male

Male Dumbbell Lunge Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Dumbbell Lunge Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	4	10	20	32	46
55	5	12	21	34	49
60	6	13	23	37	52
65	7	14	25	39	55
70	8	16	27	41	57
75	9	17	28	43	59
80	10	18	30	45	62
85	10	19	31	47	64
90	11	20	33	48	66
95	12	21	34	50	68
100	13	23	36	52	70
105	14	24	37	53	71
110	14	25	38	55	73
115	15	26	39	56	75
120	16	27	41	58	77
125	17	28	42	59	78
130	17	28	43	60	80
135	18	29	44	62	81
140	19	30	45	63	83

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	24	37	52
20	8	16	28	42	59
25	8	17	28	44	61
30	8	17	28	44	61
35	8	17	28	44	61
40	8	17	28	44	61
45	8	16	27	41	58
50	7	15	25	39	54
55	7	14	23	36	50
60	6	12	21	32	45
65	6	11	19	29	41
70	5	10	17	26	37
75	4	9	16	24	33
80	4	8	14	21	30
85	4	7	12	19	27
90	3	7	11	17	24

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	9	16	24	35
45	4	9	16	25	36
50	5	10	17	26	37
55	5	10	18	27	38
60	6	11	18	28	39
65	6	11	19	29	40
70	6	12	19	29	40
75	6	12	20	30	41
80	7	12	20	30	42
85	7	13	21	31	42
90	7	13	21	32	43
95	7	13	22	32	44
100	8	14	22	33	44
105	8	14	23	33	45
110	8	14	23	33	45
115	8	15	23	34	46
120	9	15	24	34	46

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	9	16	24	33
20	5	11	18	27	38
25	6	11	19	28	39
30	6	11	19	28	39
35	6	11	19	28	39
40	6	11	19	28	39
45	5	10	18	27	37
50	5	10	16	25	35
55	5	9	15	23	32
60	4	8	14	21	29
65	4	7	13	19	26
70	3	7	11	17	24
75	3	6	10	15	21
80	3	5	9	14	19
85	2	5	8	12	17
90	2	4	7	11	15

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