Lunge Standards (lb)

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

Our lunge standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)

Male Lunge Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -29 lb 13 +45 lb 41 +148 lb 76 +278 lb 116 +425 lb
120 < 1 -25 lb 14 +54 lb 41 +162 lb 74 +296 lb 113 +448 lb
130 < 1 -22 lb 15 +61 lb 41 +174 lb 73 +313 lb 109 +470 lb
140 < 1 -19 lb 15 +68 lb 40 +186 lb 71 +329 lb 105 +490 lb
150 < 1 -17 lb 15 +75 lb 40 +196 lb 69 +344 lb 102 +508 lb
160 < 1 -14 lb 16 +81 lb 39 +206 lb 67 +357 lb 99 +526 lb
170 < 1 -12 lb 16 +87 lb 38 +215 lb 66 +370 lb 96 +542 lb
180 < 1 -10 lb 16 +92 lb 38 +224 lb 64 +382 lb 93 +557 lb
190 < 1 -8 lb 16 +97 lb 37 +232 lb 63 +393 lb 91 +571 lb
200 < 1 -7 lb 16 +101 lb 36 +239 lb 61 +403 lb 88 +584 lb
210 1 -6 lb 15 +105 lb 36 +246 lb 60 +413 lb 86 +597 lb
220 1 -5 lb 15 +109 lb 35 +252 lb 58 +422 lb 83 +609 lb
230 1 -4 lb 15 +112 lb 34 +258 lb 57 +431 lb 81 +620 lb
240 1 -3 lb 15 +115 lb 33 +264 lb 55 +439 lb 79 +630 lb
250 1 -3 lb 15 +117 lb 33 +269 lb 54 +446 lb 77 +640 lb
260 1 -3 lb 14 +120 lb 32 +273 lb 53 +453 lb 75 +649 lb
270 1 -3 lb 14 +122 lb 31 +278 lb 52 +460 lb 74 +658 lb
280 1 -3 lb 14 +124 lb 31 +282 lb 50 +466 lb 72 +666 lb
290 1 -3 lb 13 +125 lb 30 +285 lb 49 +472 lb 70 +673 lb
300 1 -4 lb 13 +127 lb 29 +289 lb 48 +477 lb 69 +681 lb
310 1 -5 lb 13 +128 lb 29 +292 lb 47 +482 lb 67 +688 lb
All < 1 14 39 69 102

These male standards were last updated 6 days ago and are based on 175 filtered lifts.

Female Lunge Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -31 lb 5 +10 lb 22 +66 lb 45 +134 lb 70 +209 lb
100 < 1 -28 lb 7 +17 lb 23 +77 lb 45 +148 lb 69 +228 lb
110 < 1 -25 lb 8 +24 lb 24 +87 lb 45 +162 lb 67 +245 lb
120 < 1 -23 lb 9 +29 lb 24 +96 lb 44 +174 lb 66 +260 lb
130 < 1 -20 lb 9 +35 lb 24 +104 lb 43 +185 lb 64 +274 lb
140 < 1 -18 lb 9 +40 lb 24 +112 lb 42 +196 lb 62 +288 lb
150 < 1 -16 lb 10 +44 lb 24 +119 lb 42 +205 lb 60 +300 lb
160 < 1 -14 lb 10 +48 lb 24 +125 lb 41 +214 lb 59 +311 lb
170 < 1 -13 lb 10 +52 lb 24 +131 lb 40 +222 lb 57 +321 lb
180 < 1 -12 lb 10 +55 lb 23 +136 lb 39 +230 lb 56 +331 lb
190 < 1 -11 lb 10 +58 lb 23 +141 lb 38 +237 lb 54 +339 lb
200 < 1 -10 lb 10 +60 lb 22 +145 lb 37 +243 lb 53 +348 lb
210 < 1 -10 lb 10 +62 lb 22 +149 lb 36 +249 lb 51 +355 lb
220 < 1 -10 lb 10 +64 lb 21 +153 lb 35 +254 lb 50 +362 lb
230 < 1 -10 lb 9 +66 lb 21 +156 lb 34 +259 lb 49 +369 lb
240 < 1 -10 lb 9 +67 lb 20 +159 lb 33 +264 lb 47 +375 lb
250 < 1 -11 lb 9 +68 lb 20 +162 lb 33 +268 lb 46 +380 lb
260 < 1 -11 lb 9 +69 lb 19 +164 lb 32 +272 lb 45 +385 lb
All < 1 8 24 45 68

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

What is my exact level?

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

Strength Level Calculator

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.

More Exercises

Barbell

Bench 7,839,000 lifts Deadlift 4,703,000 lifts Squat 4,601,000 lifts Shoulder Press 1,239,000 lifts Barbell Curl 614,000 lifts Military Press 10,000 lifts Front Squat 413,000 lifts Incline Bench Press 196,000 lifts Bent Over Row 386,000 lifts Hex Bar Deadlift 130,000 lifts Sumo Deadlift 12,000 lifts Hip Thrust 70,000 lifts Romanian Deadlift 86,000 lifts Close Grip Bench Press 4,000 lifts Decline Bench Press 41,000 lifts Rack Pull 3,000 lifts Preacher Curl 5,000 lifts Pendlay Row 23,000 lifts Barbell Shrug 51,000 lifts Box Squat 2,000 lifts T-Bar Row 30,000 lifts Floor Press 649 lifts Zercher Squat 663 lifts Stiff Legged Deadlift 839 lifts Wrist Curl 568 lifts Lying Tricep Extension 22,000 lifts Bulgarian Split Squat 1,000 lifts Upright Row 31,000 lifts Barbell Lunge 625 lifts Tricep Extension 29,000 lifts Reverse Wrist Curl 253 lifts Good Morning 17,000 lifts Landmine Squat 233 lifts Split Squat 307 lifts

Bodyweight

Pull Ups 657,000 lifts Push Ups 296,000 lifts Dips 266,000 lifts Chin Ups 125,000 lifts Bodyweight Squat 1,000 lifts Sit Ups 32,000 lifts Muscle Ups 31,000 lifts One Arm Push Ups 964 lifts Crunches 18,000 lifts Single Leg Squat 4,000 lifts Handstand Push Ups 722 lifts Burpees 1,000 lifts Lunge 474 lifts

Olympic

Power Clean 331,000 lifts Snatch 122,000 lifts Clean & Jerk 118,000 lifts Clean 93,000 lifts Push Press 80,000 lifts Clean & Press 96,000 lifts Overhead Squat 3,000 lifts Thruster 11,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts

Dumbbell

Dumbbell Bench Press 413,000 lifts Dumbbell Curl 390,000 lifts Dumbbell Shoulder Press 219,000 lifts Incline Dumbbell Press 88,000 lifts Dumbbell Row 98,000 lifts Dumbbell Lateral Raise 65,000 lifts Dumbbell Hammer Curl 6,000 lifts Dumbbell Shrug 32,000 lifts Goblet Squat 1,000 lifts Dumbbell Tricep Extension 20,000 lifts Dumbbell Lunge 23,000 lifts Dumbbell Front Raise 25,000 lifts Arnold Press 875 lifts Dumbbell Fly 28,000 lifts Dumbbell Concentration Curl 18,000 lifts Dumbbell Bulgarian Split Squat 2,000 lifts Dumbbell Pullover 511 lifts Lying Dumbbell Tricep Extension 9,000 lifts Incline Dumbbell Fly 11,000 lifts Decline Dumbbell Bench Press 693 lifts Incline Dumbbell Curl 536 lifts Dumbbell Reverse Fly 297 lifts

Machine

Sled Leg Press 176,000 lifts Horizontal Leg Press 106,000 lifts Chest Press 3,000 lifts Leg Extension 66,000 lifts Calf Raise 38,000 lifts Seated Leg Curl 26,000 lifts Machine Shoulder Press 1,000 lifts Pec Deck Fly 1,000 lifts Vertical Leg Press 2,000 lifts Hack Squat 2,000 lifts Lying Leg Curl 20,000 lifts Seated Calf Raise 654 lifts Hip Abduction 1,000 lifts Hip Adduction 869 lifts

Cable

Lat Pulldown 160,000 lifts Tricep Pushdown 41,000 lifts Seated Cable Row 5,000 lifts Tricep Rope Pushdown 33,000 lifts Cable Fly 859 lifts Face Pull 1,000 lifts + More Exercises

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Exercise Comparisons

Compare lunge versus one of the following exercises:

Pull Ups Push Ups Dips Chin Ups Bodyweight Squat Sit Ups Muscle Ups One Arm Push Ups Crunches Single Leg Squat Handstand Push Ups Burpees

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