Walking Lunge Standards

Measured in lb

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

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Walking Lunge standards are based on 4,000 lifts by Strength Level users

♂ Male
♀ Female

Male Walking Lunge Standards (lb)

Strength Level	Weight
Beginner	68 lb
Novice	116 lb
Intermediate	181 lb
Advanced	260 lb
Elite	350 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	2.00x

How much should I be able to Walking Lunge? (lb)

What is the average Walking Lunge? The average Walking Lunge weight for a male lifter is 181 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Walking Lunge? Male beginners should aim to lift 68 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	30	63	109	167	235
120	37	72	121	183	253
130	44	82	133	198	271
140	51	91	145	212	287
150	58	100	157	226	303
160	65	109	168	239	319
170	71	118	178	252	333
180	78	126	189	264	348
190	85	134	199	276	361
200	91	143	209	288	375
210	98	151	218	299	388
220	104	158	228	310	400
230	110	166	237	321	412
240	116	174	246	331	424
250	122	181	255	341	435
260	128	188	263	351	446
270	134	195	272	361	457
280	140	202	280	370	468
290	145	209	288	379	478
300	151	215	295	388	488
310	156	222	303	397	498

Age	Beg.	Nov.	Int.	Adv.	Elite
15	58	99	154	222	298
20	66	113	177	254	341
25	68	116	181	260	350
30	68	116	181	260	350
35	68	116	181	260	350
40	68	116	181	260	350
45	64	110	172	247	332
50	60	103	161	232	311
55	56	96	149	214	288
60	51	87	136	196	263
65	46	79	123	177	237
70	41	71	110	159	213
75	37	63	99	142	191
80	33	57	88	127	170
85	30	51	79	114	153
90	27	46	71	102	137

Calculate Your Strength Level

Female Walking Lunge Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	41 lb
Novice	70 lb
Intermediate	107 lb
Advanced	152 lb
Elite	203 lb

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.50x
Intermediate	0.80x
Advanced	1.10x
Elite	1.50x

How much should I be able to Walking Lunge? (lb)

What is the average Walking Lunge? The average Walking Lunge weight for a female lifter is 107 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Walking Lunge? Female beginners should aim to lift 41 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	32	57	91	133	181
100	35	61	95	138	186
110	37	63	99	142	191
120	39	66	102	146	196
130	41	69	105	150	200
140	43	71	108	153	204
150	44	73	111	157	208
160	46	75	114	160	211
170	48	77	116	163	215
180	49	79	118	165	218
190	51	81	121	168	221
200	52	83	123	171	224
210	53	85	125	173	226
220	55	86	127	175	229
230	56	88	129	178	232
240	57	89	131	180	234
250	58	91	132	182	237
260	59	92	134	184	239

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	59	91	130	173
20	40	68	104	148	198
25	41	70	107	152	203
30	41	70	107	152	203
35	41	70	107	152	203
40	41	70	107	152	203
45	39	66	101	144	192
50	37	62	95	136	181
55	34	57	88	125	167
60	31	52	80	114	153
65	28	47	73	103	138
70	25	42	65	93	124
75	23	38	58	83	111
80	20	34	52	74	99
85	18	30	47	66	89
90	16	27	42	60	80

Calculate Your Strength Level

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	30	63	109	167	235
120	37	72	121	183	253
130	44	82	133	198	271
140	51	91	145	212	287
150	58	100	157	226	303
160	65	109	168	239	319
170	71	118	178	252	333
180	78	126	189	264	348
190	85	134	199	276	361
200	91	143	209	288	375
210	98	151	218	299	388
220	104	158	228	310	400
230	110	166	237	321	412
240	116	174	246	331	424
250	122	181	255	341	435
260	128	188	263	351	446
270	134	195	272	361	457
280	140	202	280	370	468
290	145	209	288	379	478
300	151	215	295	388	488
310	156	222	303	397	498

Age	Beg.	Nov.	Int.	Adv.	Elite
15	58	99	154	222	298
20	66	113	177	254	341
25	68	116	181	260	350
30	68	116	181	260	350
35	68	116	181	260	350
40	68	116	181	260	350
45	64	110	172	247	332
50	60	103	161	232	311
55	56	96	149	214	288
60	51	87	136	196	263
65	46	79	123	177	237
70	41	71	110	159	213
75	37	63	99	142	191
80	33	57	88	127	170
85	30	51	79	114	153
90	27	46	71	102	137

BW	Beg.	Nov.	Int.	Adv.	Elite
90	32	57	91	133	181
100	35	61	95	138	186
110	37	63	99	142	191
120	39	66	102	146	196
130	41	69	105	150	200
140	43	71	108	153	204
150	44	73	111	157	208
160	46	75	114	160	211
170	48	77	116	163	215
180	49	79	118	165	218
190	51	81	121	168	221
200	52	83	123	171	224
210	53	85	125	173	226
220	55	86	127	175	229
230	56	88	129	178	232
240	57	89	131	180	234
250	58	91	132	182	237
260	59	92	134	184	239

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	59	91	130	173
20	40	68	104	148	198
25	41	70	107	152	203
30	41	70	107	152	203
35	41	70	107	152	203
40	41	70	107	152	203
45	39	66	101	144	192
50	37	62	95	136	181
55	34	57	88	125	167
60	31	52	80	114	153
65	28	47	73	103	138
70	25	42	65	93	124
75	23	38	58	83	111
80	20	34	52	74	99
85	18	30	47	66	89
90	16	27	42	60	80

BW	Beg.	Nov.	Int.	Adv.	Elite
110	30	63	109	167	235
120	37	72	121	183	253
130	44	82	133	198	271
140	51	91	145	212	287
150	58	100	157	226	303
160	65	109	168	239	319
170	71	118	178	252	333
180	78	126	189	264	348
190	85	134	199	276	361
200	91	143	209	288	375
210	98	151	218	299	388
220	104	158	228	310	400
230	110	166	237	321	412
240	116	174	246	331	424
250	122	181	255	341	435
260	128	188	263	351	446
270	134	195	272	361	457
280	140	202	280	370	468
290	145	209	288	379	478
300	151	215	295	388	488
310	156	222	303	397	498

Age	Beg.	Nov.	Int.	Adv.	Elite
15	58	99	154	222	298
20	66	113	177	254	341
25	68	116	181	260	350
30	68	116	181	260	350
35	68	116	181	260	350
40	68	116	181	260	350
45	64	110	172	247	332
50	60	103	161	232	311
55	56	96	149	214	288
60	51	87	136	196	263
65	46	79	123	177	237
70	41	71	110	159	213
75	37	63	99	142	191
80	33	57	88	127	170
85	30	51	79	114	153
90	27	46	71	102	137

BW	Beg.	Nov.	Int.	Adv.	Elite
90	32	57	91	133	181
100	35	61	95	138	186
110	37	63	99	142	191
120	39	66	102	146	196
130	41	69	105	150	200
140	43	71	108	153	204
150	44	73	111	157	208
160	46	75	114	160	211
170	48	77	116	163	215
180	49	79	118	165	218
190	51	81	121	168	221
200	52	83	123	171	224
210	53	85	125	173	226
220	55	86	127	175	229
230	56	88	129	178	232
240	57	89	131	180	234
250	58	91	132	182	237
260	59	92	134	184	239

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	59	91	130	173
20	40	68	104	148	198
25	41	70	107	152	203
30	41	70	107	152	203
35	41	70	107	152	203
40	41	70	107	152	203
45	39	66	101	144	192
50	37	62	95	136	181
55	34	57	88	125	167
60	31	52	80	114	153
65	28	47	73	103	138
70	25	42	65	93	124
75	23	38	58	83	111
80	20	34	52	74	99
85	18	30	47	66	89
90	16	27	42	60	80

BW	Beg.	Nov.	Int.	Adv.	Elite
110	30	63	109	167	235
120	37	72	121	183	253
130	44	82	133	198	271
140	51	91	145	212	287
150	58	100	157	226	303
160	65	109	168	239	319
170	71	118	178	252	333
180	78	126	189	264	348
190	85	134	199	276	361
200	91	143	209	288	375
210	98	151	218	299	388
220	104	158	228	310	400
230	110	166	237	321	412
240	116	174	246	331	424
250	122	181	255	341	435
260	128	188	263	351	446
270	134	195	272	361	457
280	140	202	280	370	468
290	145	209	288	379	478
300	151	215	295	388	488
310	156	222	303	397	498

Age	Beg.	Nov.	Int.	Adv.	Elite
15	58	99	154	222	298
20	66	113	177	254	341
25	68	116	181	260	350
30	68	116	181	260	350
35	68	116	181	260	350
40	68	116	181	260	350
45	64	110	172	247	332
50	60	103	161	232	311
55	56	96	149	214	288
60	51	87	136	196	263
65	46	79	123	177	237
70	41	71	110	159	213
75	37	63	99	142	191
80	33	57	88	127	170
85	30	51	79	114	153
90	27	46	71	102	137

BW	Beg.	Nov.	Int.	Adv.	Elite
90	32	57	91	133	181
100	35	61	95	138	186
110	37	63	99	142	191
120	39	66	102	146	196
130	41	69	105	150	200
140	43	71	108	153	204
150	44	73	111	157	208
160	46	75	114	160	211
170	48	77	116	163	215
180	49	79	118	165	218
190	51	81	121	168	221
200	52	83	123	171	224
210	53	85	125	173	226
220	55	86	127	175	229
230	56	88	129	178	232
240	57	89	131	180	234
250	58	91	132	182	237
260	59	92	134	184	239

Age	Beg.	Nov.	Int.	Adv.	Elite
15	35	59	91	130	173
20	40	68	104	148	198
25	41	70	107	152	203
30	41	70	107	152	203
35	41	70	107	152	203
40	41	70	107	152	203
45	39	66	101	144	192
50	37	62	95	136	181
55	34	57	88	125	167
60	31	52	80	114	153
65	28	47	73	103	138
70	25	42	65	93	124
75	23	38	58	83	111
80	20	34	52	74	99
85	18	30	47	66	89
90	16	27	42	60	80