Lunge Standards

Measured in kg

Lunge strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Lunge standards are based on 26,182 lifts by Strength Level users

Male
Female

Male

Male Lunge Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	10
Intermediate	38
Advanced	73
Elite	113

How many reps of Lunge should I be able to do?

How many reps of Lunge can the average lifter do? The average male lifter can do 38 reps of Lunge. This makes you Intermediate on Strength Level and is a very impressive achievement.

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	9	41	84	135
55	< 1	10	41	82	129
60	< 1	10	40	79	124
65	< 1	11	40	76	119
70	< 1	11	39	74	114
75	< 1	11	38	72	110
80	< 1	11	37	69	106
85	< 1	11	36	67	103
90	< 1	11	35	65	99
95	< 1	11	35	63	96
100	< 1	11	34	62	93
105	< 1	11	33	60	90
110	< 1	10	32	58	87
115	< 1	10	31	56	85
120	< 1	10	30	55	82
125	< 1	10	30	53	80
130	< 1	10	29	52	78
135	< 1	9	28	51	76
140	< 1	9	27	49	74

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	6	28	58	92
20	< 1	10	36	70	110
25	< 1	10	38	73	113
30	< 1	10	38	73	113
35	< 1	10	38	73	113
40	< 1	10	38	73	113
45	< 1	9	34	68	106
50	< 1	7	31	62	98
55	< 1	4	26	55	88
60	< 1	1	21	48	78
65	< 1	< 1	16	40	67
70	< 1	< 1	12	33	57
75	< 1	< 1	8	26	48
80	< 1	< 1	5	20	40
85	< 1	< 1	1	15	33
90	< 1	< 1	< 1	11	27

How many sets and reps of Lunge should I do?

These are the most popular Lunge workouts done by male lifters:

3x10 14%

3x20 6%

2x30 6%

2x10 5%

3x8 5%

2x20 5%

4x10 5%

3x12 4%

4x12 4%

3x15 4%

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	187
2	3	20	6%	84
3	2	30	6%	76
4	2	10	5%	75
5	3	8	5%	69
6	2	20	5%	68
6	4	10	5%	68
8	3	12	4%	61
9	4	12	4%	50
9	3	15	4%	50

Calculate Your Strength Level

Female

Female Lunge Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	8
Intermediate	28
Advanced	54
Elite	82

How many reps of Lunge should I be able to do?

How many reps of Lunge can the average lifter do? The average female lifter can do 28 reps of Lunge. This makes you Intermediate on Strength Level and is a very impressive achievement.

Reps By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	8	31	62	97
45	< 1	8	31	59	92
50	< 1	9	30	57	87
55	< 1	9	30	55	83
60	< 1	9	29	53	80
65	< 1	9	28	51	76
70	< 1	9	27	49	73
75	< 1	9	26	47	70
80	< 1	9	25	45	67
85	< 1	9	24	44	65
90	< 1	9	24	42	62
95	< 1	8	23	41	60
100	< 1	8	22	39	58
105	< 1	8	21	38	56
110	< 1	7	20	37	54
115	< 1	7	20	35	52
120	< 1	7	19	34	51

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	3	20	41	66
20	< 1	8	27	52	79
25	< 1	8	28	54	82
30	< 1	8	28	54	82
35	< 1	8	28	54	82
40	< 1	8	28	54	82
45	< 1	7	25	49	76
50	< 1	5	22	45	70
55	< 1	2	18	39	62
60	< 1	< 1	14	33	54
65	< 1	< 1	10	27	46
70	< 1	< 1	7	21	39
75	< 1	< 1	3	16	31
80	< 1	< 1	< 1	11	25
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	5	14

How many sets and reps of Lunge should I do?

These are the most popular Lunge workouts done by female lifters:

3x10 17%

3x12 8%

3x20 8%

4x10 5%

2x10 5%

2x20 5%

3x15 4%

4x12 4%

3x8 3%

5x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	109
2	3	12	8%	53
3	3	20	8%	49
4	4	10	5%	34
4	2	10	5%	34
6	2	20	5%	31
7	3	15	4%	27
8	4	12	4%	26
9	3	8	3%	20
10	5	10	2%	14

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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.

Other Languages

Lunge (EN)
Ausfallschritte (DE)
Zancadas (ES)
Fente (FR)
Wykroki (PL)
Affondi (IT)
Afundo (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	9	41	84	135
55	< 1	10	41	82	129
60	< 1	10	40	79	124
65	< 1	11	40	76	119
70	< 1	11	39	74	114
75	< 1	11	38	72	110
80	< 1	11	37	69	106
85	< 1	11	36	67	103
90	< 1	11	35	65	99
95	< 1	11	35	63	96
100	< 1	11	34	62	93
105	< 1	11	33	60	90
110	< 1	10	32	58	87
115	< 1	10	31	56	85
120	< 1	10	30	55	82
125	< 1	10	30	53	80
130	< 1	10	29	52	78
135	< 1	9	28	51	76
140	< 1	9	27	49	74

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	6	28	58	92
20	< 1	10	36	70	110
25	< 1	10	38	73	113
30	< 1	10	38	73	113
35	< 1	10	38	73	113
40	< 1	10	38	73	113
45	< 1	9	34	68	106
50	< 1	7	31	62	98
55	< 1	4	26	55	88
60	< 1	1	21	48	78
65	< 1	< 1	16	40	67
70	< 1	< 1	12	33	57
75	< 1	< 1	8	26	48
80	< 1	< 1	5	20	40
85	< 1	< 1	1	15	33
90	< 1	< 1	< 1	11	27

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	187
2	3	20	6%	84
3	2	30	6%	76
4	2	10	5%	75
5	3	8	5%	69
6	2	20	5%	68
6	4	10	5%	68
8	3	12	4%	61
9	4	12	4%	50
9	3	15	4%	50

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	8	31	62	97
45	< 1	8	31	59	92
50	< 1	9	30	57	87
55	< 1	9	30	55	83
60	< 1	9	29	53	80
65	< 1	9	28	51	76
70	< 1	9	27	49	73
75	< 1	9	26	47	70
80	< 1	9	25	45	67
85	< 1	9	24	44	65
90	< 1	9	24	42	62
95	< 1	8	23	41	60
100	< 1	8	22	39	58
105	< 1	8	21	38	56
110	< 1	7	20	37	54
115	< 1	7	20	35	52
120	< 1	7	19	34	51

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	3	20	41	66
20	< 1	8	27	52	79
25	< 1	8	28	54	82
30	< 1	8	28	54	82
35	< 1	8	28	54	82
40	< 1	8	28	54	82
45	< 1	7	25	49	76
50	< 1	5	22	45	70
55	< 1	2	18	39	62
60	< 1	< 1	14	33	54
65	< 1	< 1	10	27	46
70	< 1	< 1	7	21	39
75	< 1	< 1	3	16	31
80	< 1	< 1	< 1	11	25
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	5	14

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	109
2	3	12	8%	53
3	3	20	8%	49
4	4	10	5%	34
4	2	10	5%	34
6	2	20	5%	31
7	3	15	4%	27
8	4	12	4%	26
9	3	8	3%	20
10	5	10	2%	14

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	9	41	84	135
55	< 1	10	41	82	129
60	< 1	10	40	79	124
65	< 1	11	40	76	119
70	< 1	11	39	74	114
75	< 1	11	38	72	110
80	< 1	11	37	69	106
85	< 1	11	36	67	103
90	< 1	11	35	65	99
95	< 1	11	35	63	96
100	< 1	11	34	62	93
105	< 1	11	33	60	90
110	< 1	10	32	58	87
115	< 1	10	31	56	85
120	< 1	10	30	55	82
125	< 1	10	30	53	80
130	< 1	10	29	52	78
135	< 1	9	28	51	76
140	< 1	9	27	49	74

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	6	28	58	92
20	< 1	10	36	70	110
25	< 1	10	38	73	113
30	< 1	10	38	73	113
35	< 1	10	38	73	113
40	< 1	10	38	73	113
45	< 1	9	34	68	106
50	< 1	7	31	62	98
55	< 1	4	26	55	88
60	< 1	1	21	48	78
65	< 1	< 1	16	40	67
70	< 1	< 1	12	33	57
75	< 1	< 1	8	26	48
80	< 1	< 1	5	20	40
85	< 1	< 1	1	15	33
90	< 1	< 1	< 1	11	27

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	187
2	3	20	6%	84
3	2	30	6%	76
4	2	10	5%	75
5	3	8	5%	69
6	2	20	5%	68
6	4	10	5%	68
8	3	12	4%	61
9	4	12	4%	50
9	3	15	4%	50

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	8	31	62	97
45	< 1	8	31	59	92
50	< 1	9	30	57	87
55	< 1	9	30	55	83
60	< 1	9	29	53	80
65	< 1	9	28	51	76
70	< 1	9	27	49	73
75	< 1	9	26	47	70
80	< 1	9	25	45	67
85	< 1	9	24	44	65
90	< 1	9	24	42	62
95	< 1	8	23	41	60
100	< 1	8	22	39	58
105	< 1	8	21	38	56
110	< 1	7	20	37	54
115	< 1	7	20	35	52
120	< 1	7	19	34	51

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	3	20	41	66
20	< 1	8	27	52	79
25	< 1	8	28	54	82
30	< 1	8	28	54	82
35	< 1	8	28	54	82
40	< 1	8	28	54	82
45	< 1	7	25	49	76
50	< 1	5	22	45	70
55	< 1	2	18	39	62
60	< 1	< 1	14	33	54
65	< 1	< 1	10	27	46
70	< 1	< 1	7	21	39
75	< 1	< 1	3	16	31
80	< 1	< 1	< 1	11	25
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	5	14

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	109
2	3	12	8%	53
3	3	20	8%	49
4	4	10	5%	34
4	2	10	5%	34
6	2	20	5%	31
7	3	15	4%	27
8	4	12	4%	26
9	3	8	3%	20
10	5	10	2%	14

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	9	41	84	135
55	< 1	10	41	82	129
60	< 1	10	40	79	124
65	< 1	11	40	76	119
70	< 1	11	39	74	114
75	< 1	11	38	72	110
80	< 1	11	37	69	106
85	< 1	11	36	67	103
90	< 1	11	35	65	99
95	< 1	11	35	63	96
100	< 1	11	34	62	93
105	< 1	11	33	60	90
110	< 1	10	32	58	87
115	< 1	10	31	56	85
120	< 1	10	30	55	82
125	< 1	10	30	53	80
130	< 1	10	29	52	78
135	< 1	9	28	51	76
140	< 1	9	27	49	74

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	6	28	58	92
20	< 1	10	36	70	110
25	< 1	10	38	73	113
30	< 1	10	38	73	113
35	< 1	10	38	73	113
40	< 1	10	38	73	113
45	< 1	9	34	68	106
50	< 1	7	31	62	98
55	< 1	4	26	55	88
60	< 1	1	21	48	78
65	< 1	< 1	16	40	67
70	< 1	< 1	12	33	57
75	< 1	< 1	8	26	48
80	< 1	< 1	5	20	40
85	< 1	< 1	1	15	33
90	< 1	< 1	< 1	11	27

Rank	Sets	Reps	Percent	Workouts
1	3	10	14%	187
2	3	20	6%	84
3	2	30	6%	76
4	2	10	5%	75
5	3	8	5%	69
6	2	20	5%	68
6	4	10	5%	68
8	3	12	4%	61
9	4	12	4%	50
9	3	15	4%	50

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	8	31	62	97
45	< 1	8	31	59	92
50	< 1	9	30	57	87
55	< 1	9	30	55	83
60	< 1	9	29	53	80
65	< 1	9	28	51	76
70	< 1	9	27	49	73
75	< 1	9	26	47	70
80	< 1	9	25	45	67
85	< 1	9	24	44	65
90	< 1	9	24	42	62
95	< 1	8	23	41	60
100	< 1	8	22	39	58
105	< 1	8	21	38	56
110	< 1	7	20	37	54
115	< 1	7	20	35	52
120	< 1	7	19	34	51

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	3	20	41	66
20	< 1	8	27	52	79
25	< 1	8	28	54	82
30	< 1	8	28	54	82
35	< 1	8	28	54	82
40	< 1	8	28	54	82
45	< 1	7	25	49	76
50	< 1	5	22	45	70
55	< 1	2	18	39	62
60	< 1	< 1	14	33	54
65	< 1	< 1	10	27	46
70	< 1	< 1	7	21	39
75	< 1	< 1	3	16	31
80	< 1	< 1	< 1	11	25
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	5	14

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	109
2	3	12	8%	53
3	3	20	8%	49
4	4	10	5%	34
4	2	10	5%	34
6	2	20	5%	31
7	3	15	4%	27
8	4	12	4%	26
9	3	8	3%	20
10	5	10	2%	14