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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 5,000 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 -33 lb 12 +42 lb 41 +147 lb 77 +280 lb 118 +432 lb
120 < 1 -29 lb 13 +51 lb 41 +162 lb 76 +300 lb 115 +458 lb
130 < 1 -25 lb 14 +60 lb 41 +176 lb 74 +319 lb 112 +482 lb
140 < 1 -22 lb 15 +68 lb 41 +189 lb 73 +337 lb 109 +504 lb
150 < 1 -18 lb 16 +76 lb 41 +201 lb 71 +354 lb 105 +525 lb
160 < 1 -15 lb 16 +83 lb 40 +212 lb 70 +369 lb 103 +544 lb
170 < 1 -12 lb 16 +90 lb 40 +223 lb 68 +384 lb 100 +563 lb
180 < 1 -9 lb 16 +96 lb 39 +233 lb 67 +397 lb 97 +580 lb
190 < 1 -7 lb 17 +102 lb 39 +242 lb 65 +410 lb 95 +596 lb
200 1 -4 lb 17 +107 lb 38 +251 lb 64 +422 lb 92 +611 lb
210 1 -2 lb 17 +112 lb 38 +259 lb 62 +434 lb 90 +626 lb
220 1 -0 lb 16 +117 lb 37 +267 lb 61 +444 lb 88 +639 lb
230 2 +1 lb 16 +121 lb 36 +274 lb 60 +454 lb 86 +652 lb
240 2 +3 lb 16 +126 lb 36 +281 lb 58 +464 lb 84 +664 lb
250 2 +4 lb 16 +129 lb 35 +287 lb 57 +473 lb 82 +676 lb
260 2 +5 lb 16 +133 lb 34 +293 lb 56 +481 lb 80 +687 lb
270 2 +6 lb 16 +136 lb 34 +299 lb 55 +489 lb 78 +697 lb
280 2 +6 lb 15 +139 lb 33 +304 lb 54 +497 lb 76 +707 lb
290 2 +7 lb 15 +141 lb 32 +309 lb 53 +504 lb 75 +716 lb
300 2 +7 lb 15 +144 lb 32 +313 lb 52 +511 lb 73 +725 lb
310 2 +7 lb 15 +146 lb 31 +318 lb 51 +517 lb 71 +733 lb
All < 1 15 40 71 106

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

Female Lunge Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -35 lb 8 +19 lb 32 +96 lb 65 +193 lb 102 +305 lb
100 < 1 -34 lb 9 +25 lb 33 +107 lb 63 +209 lb 98 +325 lb
110 < 1 -32 lb 9 +31 lb 32 +117 lb 61 +224 lb 94 +344 lb
120 < 1 -30 lb 10 +37 lb 32 +126 lb 60 +237 lb 91 +361 lb
130 < 1 -29 lb 10 +41 lb 32 +135 lb 58 +249 lb 87 +377 lb
140 < 1 -28 lb 10 +45 lb 31 +142 lb 56 +260 lb 84 +391 lb
150 < 1 -28 lb 10 +49 lb 30 +149 lb 54 +270 lb 81 +404 lb
160 < 1 -27 lb 10 +52 lb 30 +156 lb 53 +279 lb 78 +416 lb
170 < 1 -27 lb 10 +55 lb 29 +161 lb 51 +288 lb 76 +427 lb
180 < 1 -27 lb 10 +58 lb 28 +166 lb 50 +295 lb 73 +437 lb
190 < 1 -27 lb 10 +60 lb 27 +171 lb 48 +302 lb 71 +447 lb
200 < 1 -28 lb 10 +62 lb 27 +175 lb 47 +309 lb 69 +455 lb
210 < 1 -28 lb 10 +63 lb 26 +179 lb 45 +315 lb 67 +463 lb
220 < 1 -29 lb 10 +64 lb 25 +182 lb 44 +320 lb 65 +471 lb
230 < 1 -30 lb 9 +65 lb 25 +185 lb 43 +325 lb 63 +478 lb
240 < 1 -31 lb 9 +66 lb 24 +188 lb 42 +330 lb 61 +484 lb
250 < 1 -33 lb 9 +66 lb 23 +190 lb 41 +334 lb 59 +490 lb
260 < 1 -35 lb 9 +66 lb 23 +192 lb 39 +337 lb 58 +495 lb
All < 1 9 31 59 89

These female standards were last updated 3 days ago and are based on 663 filtered lifts.

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 Press 9,877,000 lifts Deadlift 5,859,000 lifts Squat 5,778,000 lifts Shoulder Press 1,476,000 lifts Military Press 128,000 lifts Barbell Curl 729,000 lifts Bent Over Row 461,000 lifts Incline Bench Press 286,000 lifts Front Squat 494,000 lifts Hex Bar Deadlift 189,000 lifts Hip Thrust 105,000 lifts Sumo Deadlift 54,000 lifts Romanian Deadlift 118,000 lifts Close Grip Bench Press 25,000 lifts Rack Pull 21,000 lifts Preacher Curl 19,000 lifts T-Bar Row 44,000 lifts Barbell Shrug 66,000 lifts Decline Bench Press 57,000 lifts Pendlay Row 36,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Tricep Extension 39,000 lifts Upright Row 39,000 lifts Bulgarian Split Squat 6,000 lifts Wrist Curl 6,000 lifts Floor Press 7,000 lifts Stiff Legged Deadlift 9,000 lifts Good Morning 22,000 lifts Lying Tricep Extension 31,000 lifts Split Squat 3,000 lifts Zercher Squat 5,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 826,000 lifts Push Ups 391,000 lifts Dips 333,000 lifts Chin Ups 177,000 lifts Bodyweight Squat 21,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Handstand Push Ups 7,000 lifts Burpees 7,000 lifts

Olympic

Power Clean 380,000 lifts Snatch 143,000 lifts Clean and Jerk 138,000 lifts Clean 111,000 lifts Push Press 96,000 lifts Clean and Press 102,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 633,000 lifts Dumbbell Curl 529,000 lifts Dumbbell Shoulder Press 313,000 lifts Incline Dumbbell Bench Press 150,000 lifts Dumbbell Row 133,000 lifts Dumbbell Hammer Curl 28,000 lifts Dumbbell Lateral Raise 90,000 lifts Dumbbell Tricep Extension 32,000 lifts Goblet Squat 15,000 lifts Dumbbell Shrug 44,000 lifts Incline Dumbbell Curl 6,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Dumbbell Lunge 34,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Front Raise 33,000 lifts Arnold Press 10,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Concentration Curl 26,000 lifts Decline Dumbbell Bench Press 3,000 lifts Incline Dumbbell Fly 14,000 lifts

Machine

Sled Leg Press 256,000 lifts Horizontal Leg Press 150,000 lifts Chest Press 39,000 lifts Leg Extension 91,000 lifts Calf Raise 53,000 lifts Pec Deck Fly 12,000 lifts Machine Shoulder Press 17,000 lifts Hack Squat 9,000 lifts Lying Leg Curl 28,000 lifts Seated Leg Curl 37,000 lifts Vertical Leg Press 10,000 lifts Hip Abduction 6,000 lifts Seated Calf Raise 6,000 lifts Hip Adduction 4,000 lifts

Cable

Lat Pulldown 215,000 lifts Seated Cable Row 28,000 lifts Tricep Pushdown 62,000 lifts Face Pull 9,000 lifts Tricep Rope Pushdown 45,000 lifts Cable Fly 8,000 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 Sit Ups Single Leg Squat Crunches One Arm Push Ups Handstand Push Ups Burpees

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