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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 based on 11,000 lifts by Strength Level users.

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 -40 lb 11 +39 lb 42 +153 lb 82 +300 lb 129 +470 lb
120 < 1 -39 lb 12 +45 lb 42 +165 lb 80 +317 lb 124 +492 lb
130 < 1 -37 lb 12 +52 lb 41 +176 lb 77 +333 lb 119 +513 lb
140 < 1 -36 lb 13 +57 lb 40 +186 lb 75 +348 lb 114 +532 lb
150 < 1 -35 lb 13 +62 lb 40 +196 lb 73 +361 lb 110 +549 lb
160 < 1 -34 lb 13 +67 lb 39 +204 lb 71 +374 lb 107 +566 lb
170 < 1 -34 lb 13 +71 lb 38 +212 lb 68 +385 lb 103 +581 lb
180 < 1 -33 lb 13 +75 lb 37 +219 lb 67 +396 lb 100 +595 lb
190 < 1 -33 lb 13 +78 lb 36 +226 lb 65 +406 lb 97 +608 lb
200 < 1 -33 lb 13 +81 lb 35 +232 lb 63 +415 lb 94 +621 lb
210 < 1 -33 lb 12 +84 lb 34 +238 lb 61 +424 lb 91 +632 lb
220 < 1 -34 lb 12 +86 lb 34 +243 lb 59 +432 lb 88 +643 lb
230 < 1 -34 lb 12 +88 lb 33 +248 lb 58 +439 lb 86 +653 lb
240 < 1 -35 lb 12 +90 lb 32 +252 lb 56 +446 lb 83 +662 lb
250 < 1 -36 lb 11 +91 lb 31 +256 lb 55 +453 lb 81 +671 lb
260 < 1 -37 lb 11 +92 lb 30 +259 lb 53 +459 lb 79 +679 lb
270 < 1 -38 lb 11 +93 lb 30 +263 lb 52 +464 lb 77 +687 lb
280 < 1 -40 lb 11 +94 lb 29 +266 lb 51 +470 lb 75 +694 lb
290 < 1 -42 lb 10 +94 lb 28 +268 lb 50 +474 lb 73 +701 lb
300 < 1 -43 lb 10 +94 lb 28 +270 lb 48 +479 lb 71 +708 lb
310 < 1 -45 lb 10 +95 lb 27 +272 lb 47 +483 lb 70 +714 lb
All < 1 12 38 71 108

These male standards were last updated 2 weeks ago and are based on 3,000 filtered lifts.

Female Lunge Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -37 lb 7 +16 lb 31 +91 lb 62 +185 lb 99 +294 lb
100 < 1 -36 lb 8 +21 lb 31 +101 lb 60 +200 lb 94 +313 lb
110 < 1 -35 lb 8 +26 lb 30 +110 lb 59 +213 lb 91 +330 lb
120 < 1 -34 lb 9 +31 lb 30 +118 lb 57 +225 lb 87 +346 lb
130 < 1 -33 lb 9 +35 lb 29 +126 lb 55 +236 lb 84 +360 lb
140 < 1 -33 lb 9 +38 lb 29 +132 lb 53 +246 lb 80 +373 lb
150 < 1 -33 lb 9 +41 lb 28 +138 lb 52 +255 lb 78 +385 lb
160 < 1 -33 lb 9 +44 lb 27 +144 lb 50 +263 lb 75 +396 lb
170 < 1 -33 lb 9 +46 lb 27 +148 lb 48 +271 lb 72 +406 lb
180 < 1 -34 lb 9 +48 lb 26 +153 lb 47 +277 lb 70 +415 lb
190 < 1 -35 lb 9 +49 lb 25 +156 lb 45 +284 lb 67 +424 lb
200 < 1 -36 lb 9 +50 lb 24 +160 lb 44 +289 lb 65 +431 lb
210 < 1 -37 lb 9 +51 lb 24 +163 lb 43 +294 lb 63 +438 lb
220 < 1 -39 lb 8 +52 lb 23 +165 lb 41 +299 lb 61 +445 lb
230 < 1 -40 lb 8 +52 lb 22 +167 lb 40 +303 lb 59 +451 lb
240 < 1 -42 lb 8 +52 lb 22 +169 lb 39 +307 lb 58 +456 lb
250 < 1 -44 lb 8 +52 lb 21 +171 lb 38 +310 lb 56 +461 lb
260 < 1 -46 lb 7 +51 lb 20 +172 lb 37 +313 lb 54 +466 lb
All < 1 8 29 56 86

These female standards were last updated 2 weeks ago and are based on 1,000 filtered lifts.

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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.

More Exercises

Barbell

Bench Press 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 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 Muscle Ups Handstand Push Ups Sit Ups Single Leg Squat Diamond Pushups Neutral Grip Pull Ups One Arm Pull Ups One Arm Push Ups Burpees Inverted Row Crunches Glute Bridge Russian Twist Back Extension Hanging Leg Raise Toes To Bar Lying Leg Raise Glute Ham Raise