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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 8,000 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 -29 lb 13 +47 lb 42 +151 lb 78 +282 lb 118 +433 lb
120 < 1 -26 lb 14 +54 lb 42 +164 lb 76 +300 lb 114 +455 lb
130 < 1 -23 lb 15 +62 lb 41 +176 lb 74 +317 lb 110 +476 lb
140 < 1 -20 lb 15 +68 lb 41 +187 lb 72 +332 lb 107 +496 lb
150 < 1 -18 lb 15 +75 lb 40 +197 lb 70 +347 lb 103 +514 lb
160 < 1 -16 lb 16 +80 lb 39 +207 lb 68 +360 lb 100 +531 lb
170 < 1 -14 lb 16 +85 lb 39 +215 lb 66 +372 lb 97 +546 lb
180 < 1 -12 lb 16 +90 lb 38 +224 lb 64 +383 lb 94 +561 lb
190 < 1 -11 lb 15 +95 lb 37 +231 lb 63 +394 lb 91 +575 lb
200 < 1 -10 lb 15 +99 lb 36 +238 lb 61 +404 lb 89 +587 lb
210 < 1 -9 lb 15 +102 lb 35 +244 lb 60 +413 lb 86 +599 lb
220 < 1 -8 lb 15 +105 lb 35 +250 lb 58 +422 lb 84 +611 lb
230 < 1 -8 lb 15 +108 lb 34 +256 lb 57 +430 lb 82 +621 lb
240 < 1 -7 lb 14 +111 lb 33 +261 lb 55 +438 lb 79 +631 lb
250 < 1 -7 lb 14 +113 lb 32 +266 lb 54 +445 lb 77 +640 lb
260 < 1 -8 lb 14 +115 lb 32 +270 lb 53 +451 lb 75 +649 lb
270 < 1 -8 lb 13 +117 lb 31 +274 lb 51 +457 lb 74 +657 lb
280 < 1 -8 lb 13 +119 lb 30 +278 lb 50 +463 lb 72 +665 lb
290 < 1 -9 lb 13 +120 lb 30 +281 lb 49 +469 lb 70 +672 lb
300 < 1 -10 lb 13 +121 lb 29 +284 lb 48 +474 lb 68 +679 lb
310 < 1 -11 lb 12 +122 lb 28 +287 lb 47 +478 lb 67 +686 lb
All < 1 14 39 69 102

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

Female Lunge Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -35 lb 7 +17 lb 31 +91 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 +331 lb
120 < 1 -30 lb 10 +35 lb 31 +122 lb 58 +228 lb 87 +348 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 30 +145 lb 53 +261 lb 79 +391 lb
160 < 1 -26 lb 10 +51 lb 29 +151 lb 51 +271 lb 76 +403 lb
170 < 1 -26 lb 10 +54 lb 28 +157 lb 50 +279 lb 73 +414 lb
180 < 1 -26 lb 10 +57 lb 28 +162 lb 48 +287 lb 71 +424 lb
190 < 1 -26 lb 10 +59 lb 27 +167 lb 47 +294 lb 69 +433 lb
200 < 1 -26 lb 10 +61 lb 26 +171 lb 46 +301 lb 67 +442 lb
210 < 1 -26 lb 10 +63 lb 26 +175 lb 44 +307 lb 65 +450 lb
220 < 1 -27 lb 10 +64 lb 25 +178 lb 43 +312 lb 63 +458 lb
230 < 1 -28 lb 9 +65 lb 24 +181 lb 42 +317 lb 61 +465 lb
240 < 1 -29 lb 9 +66 lb 24 +184 lb 41 +322 lb 59 +471 lb
250 < 1 -31 lb 9 +66 lb 23 +186 lb 40 +326 lb 58 +477 lb
260 < 1 -32 lb 9 +66 lb 22 +188 lb 39 +330 lb 56 +482 lb
All < 1 9 30 57 87

These female standards were last updated 2 days 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 11,987,000 lifts Squat 6,926,000 lifts Deadlift 7,048,000 lifts Shoulder Press 1,773,000 lifts Military Press 251,000 lifts Incline Bench Press 367,000 lifts Front Squat 594,000 lifts Barbell Curl 848,000 lifts Hex Bar Deadlift 281,000 lifts Bent Over Row 555,000 lifts Sumo Deadlift 103,000 lifts Hip Thrust 140,000 lifts Romanian Deadlift 147,000 lifts EZ Bar Curl 16,000 lifts Close Grip Bench Press 46,000 lifts Pendlay Row 48,000 lifts Box Squat 22,000 lifts Rack Pull 36,000 lifts Lying Tricep Extension 62,000 lifts Barbell Shrug 100,000 lifts T-Bar Row 69,000 lifts Decline Bench Press 70,000 lifts Seated Shoulder Press 35,000 lifts Stiff Legged Deadlift 16,000 lifts Tricep Extension 47,000 lifts Zercher Squat 10,000 lifts Preacher Curl 31,000 lifts Floor Press 14,000 lifts Wrist Curl 11,000 lifts Bulgarian Split Squat 11,000 lifts Upright Row 46,000 lifts Barbell Lunge 12,000 lifts Good Morning 27,000 lifts Split Squat 6,000 lifts Reverse Barbell Curl 2,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 977,000 lifts Push Ups 475,000 lifts Dips 391,000 lifts Chin Ups 220,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Handstand Push Ups 11,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts One Arm Push Ups 15,000 lifts Single Leg Squat 18,000 lifts Crunches 31,000 lifts One Arm Pull Ups 3,000 lifts Glute Bridge 1,000 lifts Neutral Grip Pull Ups 2,000 lifts Russian Twist 1,000 lifts Burpees 11,000 lifts Lying Leg Raise 1,000 lifts Back Extension 1,000 lifts Lunge 8,000 lifts Inverted Row 1,000 lifts Toes To Bar 1,000 lifts Hanging Leg Raise 2,000 lifts Glute Ham Raise 618 lifts

Olympic

Power Clean 448,000 lifts Snatch 188,000 lifts Clean and Jerk 184,000 lifts Clean 150,000 lifts Push Press 135,000 lifts Clean and Press 132,000 lifts Power Snatch 34,000 lifts Overhead Squat 42,000 lifts Hang Clean 32,000 lifts Push Jerk 41,000 lifts Thruster 45,000 lifts

Dumbbell

Dumbbell Bench Press 859,000 lifts Dumbbell Curl 671,000 lifts Dumbbell Shoulder Press 424,000 lifts Incline Dumbbell Bench Press 209,000 lifts Dumbbell Row 165,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 198,000 lifts Goblet Squat 30,000 lifts Dumbbell Lunge 44,000 lifts Dumbbell Fly 53,000 lifts Dumbbell Shrug 55,000 lifts Dumbbell Tricep Extension 42,000 lifts Arnold Press 18,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Pullover 9,000 lifts Dumbbell Bulgarian Split Squat 20,000 lifts Decline Dumbbell Bench Press 5,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Tricep Kickback 2,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Incline Dumbbell Curl 11,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 343,000 lifts Horizontal Leg Press 192,000 lifts Leg Extension 117,000 lifts Chest Press 76,000 lifts Pec Deck Fly 23,000 lifts Calf Raise 66,000 lifts Vertical Leg Press 20,000 lifts Machine Shoulder Press 33,000 lifts Hack Squat 18,000 lifts Lying Leg Curl 36,000 lifts Hip Abduction 11,000 lifts Seated Leg Curl 46,000 lifts Seated Calf Raise 12,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 266,000 lifts Seated Cable Row 49,000 lifts Tricep Pushdown 82,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Cable Curl 4,000 lifts Face Pull 15,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 784 lifts One Arm Cable Curl 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 Muscle Ups Handstand Push Ups Sit Ups Diamond Pushups One Arm Push Ups Single Leg Squat Crunches One Arm Pull Ups Glute Bridge Neutral Grip Pull Ups Russian Twist Burpees Lying Leg Raise Back Extension Inverted Row Toes To Bar Hanging Leg Raise Glute Ham Raise

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