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Lunge Standards (kg)

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

Our lunge standards are based on 5,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)

Male Lunge Standards (kg/reps)

BW Beg. Nov. Int. Adv. Elite
50 < 1 -15 kg 12 +19 kg 41 +67 kg 77 +127 kg 118 +196 kg
55 < 1 -13 kg 13 +24 kg 41 +74 kg 75 +137 kg 115 +209 kg
60 < 1 -11 kg 15 +28 kg 41 +81 kg 74 +147 kg 111 +221 kg
65 < 1 -9 kg 15 +32 kg 41 +88 kg 72 +155 kg 107 +232 kg
70 < 1 -8 kg 16 +36 kg 41 +93 kg 71 +164 kg 104 +242 kg
75 < 1 -6 kg 16 +39 kg 40 +99 kg 69 +171 kg 101 +252 kg
80 < 1 -5 kg 16 +43 kg 40 +104 kg 67 +178 kg 98 +260 kg
85 < 1 -3 kg 17 +46 kg 39 +109 kg 66 +185 kg 95 +269 kg
90 1 -2 kg 17 +48 kg 38 +113 kg 64 +191 kg 93 +276 kg
95 1 -1 kg 17 +51 kg 38 +117 kg 63 +196 kg 90 +284 kg
100 1 -0 kg 16 +53 kg 37 +121 kg 61 +202 kg 88 +290 kg
105 2 +1 kg 16 +55 kg 36 +125 kg 60 +207 kg 85 +297 kg
110 2 +1 kg 16 +57 kg 35 +128 kg 58 +212 kg 83 +303 kg
115 2 +2 kg 16 +59 kg 35 +131 kg 57 +216 kg 81 +308 kg
120 2 +2 kg 16 +61 kg 34 +134 kg 56 +220 kg 79 +314 kg
125 2 +3 kg 15 +62 kg 33 +137 kg 54 +224 kg 77 +319 kg
130 2 +3 kg 15 +64 kg 33 +139 kg 53 +228 kg 75 +323 kg
135 2 +3 kg 15 +65 kg 32 +142 kg 52 +231 kg 73 +328 kg
140 2 +3 kg 15 +66 kg 31 +144 kg 51 +234 kg 72 +332 kg
All < 1 15 40 71 106

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

Female Lunge Standards (kg/reps)

BW Beg. Nov. Int. Adv. Elite
40 < 1 -16 kg 8 +8 kg 32 +43 kg 65 +86 kg 103 +136 kg
45 < 1 -15 kg 9 +11 kg 33 +48 kg 63 +94 kg 98 +147 kg
50 < 1 -14 kg 9 +14 kg 32 +53 kg 61 +102 kg 94 +156 kg
55 < 1 -14 kg 10 +17 kg 32 +58 kg 59 +108 kg 90 +165 kg
60 < 1 -13 kg 10 +19 kg 31 +62 kg 58 +114 kg 87 +172 kg
65 < 1 -13 kg 10 +21 kg 31 +66 kg 56 +119 kg 83 +179 kg
70 < 1 -12 kg 10 +23 kg 30 +69 kg 54 +124 kg 80 +186 kg
75 < 1 -12 kg 10 +25 kg 29 +72 kg 52 +129 kg 77 +191 kg
80 < 1 -12 kg 10 +26 kg 28 +75 kg 50 +133 kg 74 +197 kg
85 < 1 -12 kg 10 +27 kg 28 +77 kg 49 +136 kg 72 +202 kg
90 < 1 -12 kg 10 +28 kg 27 +79 kg 47 +140 kg 69 +206 kg
95 < 1 -13 kg 10 +29 kg 26 +81 kg 46 +143 kg 67 +210 kg
100 < 1 -13 kg 10 +29 kg 25 +83 kg 44 +145 kg 65 +214 kg
105 < 1 -14 kg 9 +30 kg 25 +84 kg 43 +148 kg 63 +217 kg
110 < 1 -14 kg 9 +30 kg 24 +85 kg 41 +150 kg 61 +220 kg
115 < 1 -15 kg 9 +30 kg 23 +86 kg 40 +152 kg 59 +223 kg
120 < 1 -16 kg 9 +30 kg 22 +87 kg 39 +154 kg 57 +226 kg
All < 1 9 31 59 89

These female standards were last updated 3 days ago and are based on 663 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 9,877,000 lifts Deadlift 5,859,000 lifts Squat 5,778,000 lifts Shoulder Press 1,476,000 lifts Military Press 128,000 lifts Barbell Curl 729,000 lifts Bent Over Row 461,000 lifts Incline Bench Press 286,000 lifts Front Squat 494,000 lifts Hex Bar Deadlift 189,000 lifts Hip Thrust 105,000 lifts Sumo Deadlift 54,000 lifts Romanian Deadlift 118,000 lifts Close Grip Bench Press 25,000 lifts Rack Pull 21,000 lifts Preacher Curl 19,000 lifts T-Bar Row 44,000 lifts Barbell Shrug 66,000 lifts Decline Bench Press 57,000 lifts Pendlay Row 36,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Tricep Extension 39,000 lifts Upright Row 39,000 lifts Bulgarian Split Squat 6,000 lifts Wrist Curl 6,000 lifts Floor Press 7,000 lifts Stiff Legged Deadlift 9,000 lifts Good Morning 22,000 lifts Lying Tricep Extension 31,000 lifts Split Squat 3,000 lifts Zercher Squat 5,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 826,000 lifts Push Ups 391,000 lifts Dips 333,000 lifts Chin Ups 177,000 lifts Bodyweight Squat 21,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Handstand Push Ups 7,000 lifts Burpees 7,000 lifts

Olympic

Power Clean 380,000 lifts Snatch 143,000 lifts Clean and Jerk 138,000 lifts Clean 111,000 lifts Push Press 96,000 lifts Clean and Press 102,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 633,000 lifts Dumbbell Curl 529,000 lifts Dumbbell Shoulder Press 313,000 lifts Incline Dumbbell Bench Press 150,000 lifts Dumbbell Row 133,000 lifts Dumbbell Hammer Curl 28,000 lifts Dumbbell Lateral Raise 90,000 lifts Dumbbell Tricep Extension 32,000 lifts Goblet Squat 15,000 lifts Dumbbell Shrug 44,000 lifts Incline Dumbbell Curl 6,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Dumbbell Lunge 34,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Front Raise 33,000 lifts Arnold Press 10,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Concentration Curl 26,000 lifts Decline Dumbbell Bench Press 3,000 lifts Incline Dumbbell Fly 14,000 lifts

Machine

Sled Leg Press 256,000 lifts Horizontal Leg Press 150,000 lifts Chest Press 39,000 lifts Leg Extension 91,000 lifts Calf Raise 53,000 lifts Pec Deck Fly 12,000 lifts Machine Shoulder Press 17,000 lifts Hack Squat 9,000 lifts Lying Leg Curl 28,000 lifts Seated Leg Curl 37,000 lifts Vertical Leg Press 10,000 lifts Hip Abduction 6,000 lifts Seated Calf Raise 6,000 lifts Hip Adduction 4,000 lifts

Cable

Lat Pulldown 215,000 lifts Seated Cable Row 28,000 lifts Tricep Pushdown 62,000 lifts Face Pull 9,000 lifts Tricep Rope Pushdown 45,000 lifts Cable Fly 8,000 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 Sit Ups Single Leg Squat Crunches One Arm Push Ups Handstand Push Ups Burpees