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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 3,000 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 -28 lb 14 +48 lb 42 +154 lb 79 +286 lb 120 +438 lb
120 < 1 -24 lb 15 +56 lb 42 +167 lb 77 +305 lb 116 +462 lb
130 < 1 -21 lb 15 +64 lb 42 +180 lb 75 +323 lb 112 +484 lb
140 < 1 -18 lb 16 +72 lb 42 +192 lb 73 +339 lb 109 +504 lb
150 < 1 -15 lb 16 +78 lb 41 +203 lb 71 +354 lb 105 +523 lb
160 < 1 -13 lb 16 +85 lb 40 +213 lb 70 +368 lb 102 +541 lb
170 < 1 -10 lb 16 +91 lb 40 +222 lb 68 +381 lb 99 +558 lb
180 < 1 -8 lb 16 +96 lb 39 +231 lb 66 +394 lb 96 +573 lb
190 < 1 -6 lb 16 +101 lb 38 +240 lb 64 +405 lb 93 +588 lb
200 1 -5 lb 16 +106 lb 38 +247 lb 63 +416 lb 91 +602 lb
210 1 -3 lb 16 +110 lb 37 +254 lb 61 +426 lb 88 +615 lb
220 1 -2 lb 16 +114 lb 36 +261 lb 60 +435 lb 86 +627 lb
230 1 -1 lb 16 +117 lb 35 +267 lb 58 +444 lb 84 +638 lb
240 1 -1 lb 16 +120 lb 35 +273 lb 57 +452 lb 82 +649 lb
250 2 +0 lb 15 +123 lb 34 +278 lb 56 +460 lb 80 +659 lb
260 2 +0 lb 15 +126 lb 33 +283 lb 54 +467 lb 78 +668 lb
270 2 +0 lb 15 +128 lb 32 +288 lb 53 +474 lb 76 +677 lb
280 2 +0 lb 14 +130 lb 32 +292 lb 52 +481 lb 74 +686 lb
290 2 +0 lb 14 +132 lb 31 +296 lb 51 +487 lb 72 +694 lb
300 1 -0 lb 14 +133 lb 30 +299 lb 50 +492 lb 71 +701 lb
310 1 -1 lb 14 +134 lb 30 +303 lb 49 +497 lb 69 +709 lb
All < 1 15 40 70 104

These male standards were last updated a month ago and are based on 1,000 filtered lifts.

Female Lunge Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -31 lb 10 +27 lb 37 +109 lb 71 +212 lb 111 +331 lb
100 < 1 -30 lb 10 +33 lb 36 +120 lb 69 +228 lb 106 +351 lb
110 < 1 -28 lb 11 +38 lb 36 +129 lb 66 +242 lb 101 +370 lb
120 < 1 -27 lb 11 +43 lb 35 +138 lb 64 +255 lb 97 +386 lb
130 < 1 -26 lb 11 +48 lb 34 +146 lb 62 +266 lb 93 +401 lb
140 < 1 -26 lb 12 +51 lb 33 +153 lb 60 +277 lb 89 +415 lb
150 < 1 -25 lb 11 +55 lb 32 +160 lb 58 +286 lb 86 +427 lb
160 < 1 -25 lb 11 +58 lb 32 +165 lb 56 +295 lb 83 +439 lb
170 < 1 -25 lb 11 +60 lb 31 +171 lb 54 +303 lb 80 +449 lb
180 < 1 -26 lb 11 +62 lb 30 +175 lb 52 +310 lb 77 +459 lb
190 < 1 -27 lb 11 +64 lb 29 +179 lb 50 +317 lb 74 +468 lb
200 < 1 -27 lb 10 +65 lb 28 +183 lb 49 +323 lb 72 +476 lb
210 < 1 -29 lb 10 +66 lb 27 +186 lb 47 +328 lb 70 +483 lb
220 < 1 -30 lb 10 +67 lb 26 +189 lb 46 +333 lb 67 +490 lb
230 < 1 -31 lb 10 +67 lb 25 +191 lb 44 +337 lb 65 +497 lb
240 < 1 -33 lb 9 +67 lb 25 +193 lb 43 +341 lb 63 +503 lb
250 < 1 -35 lb 9 +67 lb 24 +195 lb 42 +345 lb 61 +508 lb
260 < 1 -37 lb 9 +67 lb 23 +197 lb 41 +348 lb 60 +513 lb
All < 1 10 33 62 95

These female standards were last updated a month ago and are based on 411 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 9,283,000 lifts Squat 5,455,000 lifts Deadlift 5,545,000 lifts Shoulder Press 1,407,000 lifts Barbell Curl 696,000 lifts Military Press 94,000 lifts Front Squat 471,000 lifts Incline Bench Press 260,000 lifts Bent Over Row 439,000 lifts Hex Bar Deadlift 172,000 lifts Sumo Deadlift 42,000 lifts Hip Thrust 95,000 lifts Romanian Deadlift 109,000 lifts Close Grip Bench Press 19,000 lifts Pendlay Row 33,000 lifts Preacher Curl 15,000 lifts Box Squat 9,000 lifts Rack Pull 15,000 lifts Tricep Extension 36,000 lifts Barbell Shrug 62,000 lifts Stiff Legged Deadlift 7,000 lifts Decline Bench Press 52,000 lifts T-Bar Row 40,000 lifts Lying Tricep Extension 28,000 lifts Floor Press 5,000 lifts Upright Row 37,000 lifts Bulgarian Split Squat 5,000 lifts Barbell Lunge 4,000 lifts Zercher Squat 4,000 lifts Good Morning 20,000 lifts Wrist Curl 5,000 lifts Split Squat 2,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 776,000 lifts Push Ups 363,000 lifts Dips 313,000 lifts Chin Ups 162,000 lifts Bodyweight Squat 15,000 lifts Muscle Ups 40,000 lifts Single Leg Squat 9,000 lifts Sit Ups 41,000 lifts Crunches 23,000 lifts Burpees 5,000 lifts One Arm Push Ups 7,000 lifts Handstand Push Ups 5,000 lifts Lunge 3,000 lifts

Olympic

Power Clean 367,000 lifts Snatch 136,000 lifts Push Press 91,000 lifts Clean 106,000 lifts Clean and Jerk 132,000 lifts Power Snatch 4,000 lifts Overhead Squat 8,000 lifts Clean and Press 100,000 lifts Thruster 14,000 lifts Push Jerk 11,000 lifts

Dumbbell

Dumbbell Bench Press 566,000 lifts Dumbbell Curl 485,000 lifts Dumbbell Shoulder Press 285,000 lifts Incline Dumbbell Bench Press 131,000 lifts Dumbbell Row 122,000 lifts Dumbbell Lateral Raise 82,000 lifts Dumbbell Hammer Curl 21,000 lifts Dumbbell Tricep Extension 28,000 lifts Dumbbell Fly 37,000 lifts Arnold Press 7,000 lifts Dumbbell Concentration Curl 24,000 lifts Dumbbell Shrug 41,000 lifts Dumbbell Lunge 31,000 lifts Dumbbell Bulgarian Split Squat 9,000 lifts Dumbbell Front Raise 31,000 lifts Goblet Squat 11,000 lifts Decline Dumbbell Bench Press 2,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Pullover 3,000 lifts Incline Dumbbell Fly 13,000 lifts Incline Dumbbell Curl 4,000 lifts Dumbbell Reverse Fly 2,000 lifts

Machine

Sled Leg Press 232,000 lifts Horizontal Leg Press 136,000 lifts Chest Press 27,000 lifts Leg Extension 84,000 lifts Machine Shoulder Press 12,000 lifts Pec Deck Fly 8,000 lifts Calf Raise 48,000 lifts Vertical Leg Press 8,000 lifts Seated Leg Curl 34,000 lifts Hack Squat 7,000 lifts Lying Leg Curl 26,000 lifts Seated Calf Raise 5,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 199,000 lifts Tricep Pushdown 56,000 lifts Seated Cable Row 21,000 lifts Tricep Rope Pushdown 42,000 lifts Cable Fly 6,000 lifts Face Pull 6,000 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 Single Leg Squat Sit Ups Crunches Burpees One Arm Push Ups Handstand Push Ups