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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 2,000 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 -13 kg 13 +22 kg 42 +70 kg 78 +130 kg 120 +199 kg
55 < 1 -11 kg 15 +26 kg 42 +76 kg 77 +139 kg 116 +211 kg
60 < 1 -10 kg 15 +30 kg 42 +83 kg 75 +148 kg 111 +222 kg
65 < 1 -8 kg 16 +33 kg 41 +89 kg 72 +156 kg 107 +232 kg
70 < 1 -7 kg 16 +37 kg 41 +94 kg 70 +163 kg 104 +241 kg
75 < 1 -6 kg 16 +40 kg 40 +99 kg 69 +170 kg 100 +250 kg
80 < 1 -4 kg 16 +42 kg 39 +103 kg 67 +176 kg 97 +258 kg
85 < 1 -3 kg 16 +45 kg 38 +107 kg 65 +182 kg 94 +265 kg
90 < 1 -3 kg 16 +47 kg 38 +111 kg 63 +188 kg 91 +272 kg
95 1 -2 kg 16 +49 kg 37 +115 kg 61 +193 kg 88 +279 kg
100 1 -1 kg 16 +51 kg 36 +118 kg 60 +198 kg 86 +285 kg
105 1 -1 kg 16 +53 kg 35 +121 kg 58 +202 kg 83 +290 kg
110 1 -1 kg 15 +54 kg 34 +124 kg 57 +206 kg 81 +296 kg
115 1 -1 kg 15 +56 kg 34 +127 kg 55 +210 kg 79 +301 kg
120 1 -0 kg 15 +57 kg 33 +129 kg 54 +213 kg 77 +305 kg
125 1 -0 kg 14 +58 kg 32 +131 kg 52 +217 kg 75 +310 kg
130 1 -1 kg 14 +59 kg 31 +133 kg 51 +220 kg 73 +314 kg
135 1 -1 kg 14 +60 kg 30 +135 kg 50 +223 kg 71 +317 kg
140 1 -1 kg 13 +60 kg 30 +137 kg 49 +225 kg 69 +321 kg
All < 1 15 40 70 104

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

Female Lunge Standards (kg/reps)

BW Beg. Nov. Int. Adv. Elite
40 < 1 -15 kg 9 +11 kg 37 +48 kg 72 +95 kg 112 +148 kg
45 < 1 -14 kg 10 +15 kg 36 +54 kg 69 +103 kg 106 +159 kg
50 < 1 -13 kg 11 +17 kg 36 +59 kg 66 +110 kg 101 +168 kg
55 < 1 -12 kg 11 +20 kg 35 +63 kg 64 +116 kg 97 +176 kg
60 < 1 -12 kg 11 +22 kg 34 +67 kg 61 +122 kg 92 +184 kg
65 < 1 -12 kg 11 +24 kg 33 +71 kg 59 +127 kg 88 +190 kg
70 < 1 -12 kg 11 +25 kg 32 +74 kg 57 +132 kg 85 +197 kg
75 < 1 -12 kg 11 +27 kg 31 +76 kg 55 +136 kg 81 +202 kg
80 < 1 -12 kg 11 +28 kg 30 +79 kg 53 +140 kg 78 +207 kg
85 < 1 -12 kg 11 +29 kg 29 +81 kg 51 +143 kg 75 +212 kg
90 < 1 -12 kg 10 +30 kg 28 +83 kg 49 +146 kg 72 +216 kg
95 < 1 -13 kg 10 +30 kg 27 +85 kg 48 +149 kg 70 +220 kg
100 < 1 -14 kg 10 +30 kg 26 +86 kg 46 +152 kg 67 +223 kg
105 < 1 -14 kg 10 +31 kg 25 +87 kg 44 +154 kg 65 +227 kg
110 < 1 -15 kg 9 +31 kg 25 +88 kg 43 +156 kg 63 +229 kg
115 < 1 -16 kg 9 +31 kg 24 +89 kg 42 +158 kg 61 +232 kg
120 < 1 -17 kg 9 +31 kg 23 +90 kg 40 +159 kg 59 +235 kg
All < 1 10 33 62 95

These female standards were last updated yesterday and are based on 400 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 8,919,000 lifts Squat 5,250,000 lifts Deadlift 5,340,000 lifts Shoulder Press 1,363,000 lifts Military Press 73,000 lifts Barbell Curl 674,000 lifts Incline Bench Press 244,000 lifts Front Squat 456,000 lifts Bent Over Row 426,000 lifts Hex Bar Deadlift 161,000 lifts Sumo Deadlift 34,000 lifts Hip Thrust 88,000 lifts Romanian Deadlift 103,000 lifts Close Grip Bench Press 15,000 lifts Rack Pull 12,000 lifts Barbell Shrug 59,000 lifts T-Bar Row 37,000 lifts Decline Bench Press 49,000 lifts Preacher Curl 13,000 lifts Stiff Legged Deadlift 5,000 lifts Pendlay Row 30,000 lifts Tricep Extension 35,000 lifts Lying Tricep Extension 27,000 lifts Barbell Lunge 3,000 lifts Upright Row 36,000 lifts Box Squat 7,000 lifts Floor Press 4,000 lifts Good Morning 19,000 lifts Zercher Squat 3,000 lifts Bulgarian Split Squat 4,000 lifts Split Squat 1,000 lifts Wrist Curl 4,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 744,000 lifts Push Ups 346,000 lifts Dips 301,000 lifts Chin Ups 151,000 lifts Bodyweight Squat 11,000 lifts Muscle Ups 37,000 lifts Sit Ups 39,000 lifts Single Leg Squat 8,000 lifts Crunches 22,000 lifts One Arm Push Ups 5,000 lifts Handstand Push Ups 4,000 lifts Burpees 4,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 359,000 lifts Clean 103,000 lifts Snatch 133,000 lifts Clean and Jerk 129,000 lifts Push Press 88,000 lifts Power Snatch 3,000 lifts Clean and Press 99,000 lifts Overhead Squat 7,000 lifts Thruster 13,000 lifts Push Jerk 11,000 lifts

Dumbbell

Dumbbell Bench Press 525,000 lifts Dumbbell Curl 460,000 lifts Dumbbell Shoulder Press 267,000 lifts Incline Dumbbell Bench Press 120,000 lifts Dumbbell Row 116,000 lifts Dumbbell Lateral Raise 78,000 lifts Goblet Squat 8,000 lifts Dumbbell Hammer Curl 17,000 lifts Dumbbell Lunge 29,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Fly 35,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Concentration Curl 22,000 lifts Arnold Press 5,000 lifts Dumbbell Tricep Extension 26,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Curl 3,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 217,000 lifts Chest Press 21,000 lifts Horizontal Leg Press 128,000 lifts Leg Extension 79,000 lifts Machine Shoulder Press 9,000 lifts Seated Leg Curl 31,000 lifts Pec Deck Fly 7,000 lifts Calf Raise 45,000 lifts Hack Squat 5,000 lifts Vertical Leg Press 6,000 lifts Seated Calf Raise 3,000 lifts Lying Leg Curl 24,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 189,000 lifts Tricep Pushdown 52,000 lifts Seated Cable Row 16,000 lifts Tricep Rope Pushdown 39,000 lifts Face Pull 5,000 lifts Cable Fly 4,000 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