Register Log In

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 2,000 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 -39 lb 10 +33 lb 38 +136 lb 73 +266 lb 114 +417 lb
120 < 1 -35 lb 11 +44 lb 39 +153 lb 73 +289 lb 112 +445 lb
130 < 1 -30 lb 13 +54 lb 39 +168 lb 72 +311 lb 109 +472 lb
140 < 1 -25 lb 14 +63 lb 40 +183 lb 71 +331 lb 107 +497 lb
150 < 1 -21 lb 15 +73 lb 40 +197 lb 70 +350 lb 105 +521 lb
160 < 1 -16 lb 16 +81 lb 40 +211 lb 69 +367 lb 102 +543 lb
170 < 1 -12 lb 16 +90 lb 40 +223 lb 68 +384 lb 100 +564 lb
180 < 1 -8 lb 17 +97 lb 40 +235 lb 67 +400 lb 98 +584 lb
190 1 -5 lb 17 +105 lb 39 +246 lb 66 +415 lb 96 +602 lb
200 1 -1 lb 17 +112 lb 39 +257 lb 65 +429 lb 93 +620 lb
210 2 +2 lb 17 +118 lb 39 +267 lb 64 +443 lb 91 +637 lb
220 2 +6 lb 17 +125 lb 38 +276 lb 63 +456 lb 90 +653 lb
230 3 +8 lb 18 +130 lb 38 +285 lb 62 +468 lb 88 +668 lb
240 3 +11 lb 17 +136 lb 37 +294 lb 60 +480 lb 86 +682 lb
250 3 +14 lb 17 +141 lb 37 +302 lb 59 +491 lb 84 +696 lb
260 4 +16 lb 17 +146 lb 36 +310 lb 58 +501 lb 82 +709 lb
270 4 +18 lb 17 +151 lb 36 +317 lb 57 +511 lb 81 +722 lb
280 4 +20 lb 17 +155 lb 35 +324 lb 56 +520 lb 79 +734 lb
290 4 +21 lb 17 +159 lb 35 +330 lb 55 +529 lb 78 +745 lb
300 4 +23 lb 17 +163 lb 34 +337 lb 54 +538 lb 76 +756 lb
310 4 +24 lb 17 +166 lb 34 +342 lb 53 +546 lb 75 +766 lb
All < 1 14 40 71 107

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

Female Lunge Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -33 lb 10 +26 lb 37 +109 lb 72 +215 lb 113 +337 lb
100 < 1 -31 lb 10 +33 lb 37 +121 lb 70 +231 lb 108 +358 lb
110 < 1 -29 lb 11 +39 lb 36 +131 lb 68 +246 lb 103 +377 lb
120 < 1 -28 lb 11 +44 lb 36 +141 lb 65 +260 lb 99 +394 lb
130 < 1 -27 lb 12 +49 lb 35 +149 lb 63 +272 lb 95 +410 lb
140 < 1 -26 lb 12 +53 lb 34 +157 lb 61 +283 lb 92 +425 lb
150 < 1 -25 lb 12 +57 lb 33 +164 lb 59 +294 lb 88 +438 lb
160 < 1 -25 lb 12 +60 lb 32 +170 lb 57 +303 lb 85 +450 lb
170 < 1 -25 lb 12 +63 lb 32 +176 lb 55 +311 lb 82 +462 lb
180 < 1 -25 lb 11 +65 lb 31 +181 lb 54 +319 lb 79 +472 lb
190 < 1 -25 lb 11 +67 lb 30 +186 lb 52 +326 lb 77 +482 lb
200 < 1 -26 lb 11 +69 lb 29 +190 lb 50 +333 lb 74 +491 lb
210 < 1 -26 lb 11 +70 lb 28 +193 lb 49 +339 lb 72 +499 lb
220 < 1 -27 lb 10 +71 lb 27 +197 lb 47 +344 lb 70 +506 lb
230 < 1 -29 lb 10 +72 lb 27 +200 lb 46 +349 lb 67 +513 lb
240 < 1 -30 lb 10 +73 lb 26 +202 lb 45 +354 lb 65 +520 lb
250 < 1 -32 lb 10 +73 lb 25 +204 lb 43 +358 lb 64 +526 lb
260 < 1 -33 lb 9 +73 lb 24 +206 lb 42 +362 lb 62 +531 lb
All < 1 10 34 63 96

These female standards were last updated yesterday and are based on 297 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 8,623,000 lifts Squat 5,072,000 lifts Deadlift 5,168,000 lifts Shoulder Press 1,329,000 lifts Barbell Curl 657,000 lifts Military Press 55,000 lifts Incline Bench Press 230,000 lifts Hex Bar Deadlift 152,000 lifts Bent Over Row 415,000 lifts Front Squat 443,000 lifts Sumo Deadlift 28,000 lifts Hip Thrust 83,000 lifts Romanian Deadlift 98,000 lifts Close Grip Bench Press 12,000 lifts Preacher Curl 10,000 lifts T-Bar Row 35,000 lifts Rack Pull 9,000 lifts Barbell Shrug 57,000 lifts Pendlay Row 28,000 lifts Lying Tricep Extension 25,000 lifts Decline Bench Press 47,000 lifts Tricep Extension 33,000 lifts Stiff Legged Deadlift 4,000 lifts Box Squat 6,000 lifts Wrist Curl 3,000 lifts Upright Row 34,000 lifts Bulgarian Split Squat 3,000 lifts Zercher Squat 2,000 lifts Barbell Lunge 2,000 lifts Floor Press 3,000 lifts Reverse Wrist Curl 1,000 lifts Good Morning 18,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 719,000 lifts Push Ups 332,000 lifts Dips 291,000 lifts Chin Ups 143,000 lifts Bodyweight Squat 8,000 lifts Sit Ups 37,000 lifts One Arm Push Ups 4,000 lifts Muscle Ups 36,000 lifts Crunches 21,000 lifts Burpees 3,000 lifts Handstand Push Ups 3,000 lifts Single Leg Squat 7,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 351,000 lifts Clean and Jerk 125,000 lifts Snatch 130,000 lifts Clean 100,000 lifts Push Press 86,000 lifts Clean and Press 98,000 lifts Push Jerk 10,000 lifts Overhead Squat 5,000 lifts Power Snatch 2,000 lifts Thruster 13,000 lifts

Dumbbell

Dumbbell Bench Press 492,000 lifts Dumbbell Curl 439,000 lifts Dumbbell Shoulder Press 254,000 lifts Incline Dumbbell Bench Press 110,000 lifts Dumbbell Row 111,000 lifts Dumbbell Lateral Raise 74,000 lifts Dumbbell Hammer Curl 14,000 lifts Dumbbell Tricep Extension 24,000 lifts Dumbbell Fly 33,000 lifts Goblet Squat 6,000 lifts Dumbbell Shrug 37,000 lifts Dumbbell Lunge 27,000 lifts Dumbbell Concentration Curl 21,000 lifts Lying Dumbbell Tricep Extension 11,000 lifts Arnold Press 4,000 lifts Dumbbell Front Raise 28,000 lifts Incline Dumbbell Curl 2,000 lifts Dumbbell Bulgarian Split Squat 5,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Fly 12,000 lifts Dumbbell Reverse Fly 1,000 lifts Decline Dumbbell Bench Press 1,000 lifts

Machine

Sled Leg Press 206,000 lifts Chest Press 15,000 lifts Horizontal Leg Press 122,000 lifts Leg Extension 75,000 lifts Machine Shoulder Press 7,000 lifts Calf Raise 43,000 lifts Seated Leg Curl 30,000 lifts Seated Calf Raise 2,000 lifts Pec Deck Fly 5,000 lifts Vertical Leg Press 5,000 lifts Hack Squat 4,000 lifts Lying Leg Curl 23,000 lifts Hip Abduction 3,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 181,000 lifts Tricep Pushdown 49,000 lifts Seated Cable Row 13,000 lifts Tricep Rope Pushdown 38,000 lifts Cable Fly 3,000 lifts Face Pull 4,000 lifts + More Exercises

Can't find the exercise you want?

Suggest an exercise

Exercise Comparisons

Compare lunge versus one of the following exercises:

Pull Ups Push Ups Dips Chin Ups Bodyweight Squat Sit Ups One Arm Push Ups Muscle Ups Crunches Burpees Handstand Push Ups Single Leg Squat