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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 9,000 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 -30 lb 13 +45 lb 42 +151 lb 78 +284 lb 119 +436 lb
120 < 1 -27 lb 14 +53 lb 41 +164 lb 76 +302 lb 115 +459 lb
130 < 1 -25 lb 14 +60 lb 41 +176 lb 74 +319 lb 111 +481 lb
140 < 1 -22 lb 15 +67 lb 41 +187 lb 72 +335 lb 108 +501 lb
150 < 1 -19 lb 15 +74 lb 40 +198 lb 70 +349 lb 104 +519 lb
160 < 1 -17 lb 15 +80 lb 39 +208 lb 69 +363 lb 101 +537 lb
170 < 1 -15 lb 15 +85 lb 39 +217 lb 67 +376 lb 98 +553 lb
180 < 1 -14 lb 15 +90 lb 38 +225 lb 65 +387 lb 95 +568 lb
190 < 1 -12 lb 15 +94 lb 37 +233 lb 63 +398 lb 92 +582 lb
200 < 1 -11 lb 15 +99 lb 36 +240 lb 62 +409 lb 90 +595 lb
210 < 1 -10 lb 15 +102 lb 36 +247 lb 60 +418 lb 87 +607 lb
220 < 1 -9 lb 15 +106 lb 35 +253 lb 59 +427 lb 85 +619 lb
230 < 1 -9 lb 15 +109 lb 34 +259 lb 57 +436 lb 83 +630 lb
240 < 1 -8 lb 14 +112 lb 33 +264 lb 56 +443 lb 81 +640 lb
250 < 1 -8 lb 14 +114 lb 33 +269 lb 55 +451 lb 78 +650 lb
260 < 1 -8 lb 14 +116 lb 32 +273 lb 53 +458 lb 77 +659 lb
270 < 1 -8 lb 14 +118 lb 31 +278 lb 52 +464 lb 75 +668 lb
280 < 1 -9 lb 13 +120 lb 31 +281 lb 51 +470 lb 73 +676 lb
290 < 1 -9 lb 13 +121 lb 30 +285 lb 50 +476 lb 71 +683 lb
300 < 1 -10 lb 13 +123 lb 29 +288 lb 49 +481 lb 70 +690 lb
310 < 1 -11 lb 12 +124 lb 29 +291 lb 48 +486 lb 68 +697 lb
All < 1 14 39 69 103

These male standards were last updated a week ago and are based on 4,000 filtered lifts.

Female Lunge Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -35 lb 7 +18 lb 31 +92 lb 62 +185 lb 98 +292 lb
100 < 1 -33 lb 8 +24 lb 31 +103 lb 61 +201 lb 94 +312 lb
110 < 1 -32 lb 9 +30 lb 31 +113 lb 59 +215 lb 91 +330 lb
120 < 1 -30 lb 10 +35 lb 31 +122 lb 57 +228 lb 87 +347 lb
130 < 1 -29 lb 10 +40 lb 31 +130 lb 56 +240 lb 84 +363 lb
140 < 1 -28 lb 10 +44 lb 30 +138 lb 54 +251 lb 81 +377 lb
150 < 1 -27 lb 10 +48 lb 29 +145 lb 53 +261 lb 78 +390 lb
160 < 1 -26 lb 10 +51 lb 29 +151 lb 51 +270 lb 76 +402 lb
170 < 1 -26 lb 10 +54 lb 28 +157 lb 50 +278 lb 73 +413 lb
180 < 1 -26 lb 10 +57 lb 27 +162 lb 48 +286 lb 71 +423 lb
190 < 1 -26 lb 10 +59 lb 27 +166 lb 47 +293 lb 69 +432 lb
200 < 1 -26 lb 10 +61 lb 26 +170 lb 45 +300 lb 67 +441 lb
210 < 1 -27 lb 10 +62 lb 25 +174 lb 44 +305 lb 65 +449 lb
220 < 1 -28 lb 10 +63 lb 25 +177 lb 43 +311 lb 63 +456 lb
230 < 1 -29 lb 9 +64 lb 24 +180 lb 42 +316 lb 61 +463 lb
240 < 1 -30 lb 9 +65 lb 23 +183 lb 41 +320 lb 59 +469 lb
250 < 1 -31 lb 9 +65 lb 23 +185 lb 39 +324 lb 57 +475 lb
260 < 1 -33 lb 9 +66 lb 22 +187 lb 38 +328 lb 56 +480 lb
All < 1 9 30 57 87

These female standards were last updated a week 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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare lunge versus one of the following exercises:

Push Ups Pull Ups Dips Chin Ups Bodyweight Squat Diamond Pushups One Arm Push Ups Single Leg Squat Sit Ups Burpees Muscle Ups One Arm Pull Ups Handstand Push Ups Inverted Row Crunches Toes To Bar Glute Bridge Russian Twist Neutral Grip Pull Ups Lying Leg Raise Back Extension Hanging Leg Raise Glute Ham Raise

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