Walking Lunge Standards (kg)

The average Walking Lunge is 53 kg for men and 34 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Walking Lunge strength standards are based on 79,576 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Walking Lunge Standards (kg)

Weight

Strength Level	Weight
Beginner	12 kg
Novice	28 kg
Intermediate	53 kg
Advanced	84 kg
Elite	121 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.25x
Intermediate	0.75x
Advanced	1.00x
Elite	1.50x

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

What is the average Walking Lunge? The average Walking Lunge weight for a male lifter is 53 kg (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 12 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	14	32	56	86
55	6	17	36	61	92
60	7	20	40	67	98
65	9	23	44	71	104
70	11	25	47	76	110
75	12	28	51	81	115
80	14	31	54	85	120
85	16	33	58	89	125
90	18	35	61	93	130
95	19	38	64	97	135
100	21	40	67	101	139
105	23	42	70	104	143
110	24	45	73	108	147
115	26	47	76	111	151
120	28	49	78	114	155
125	29	51	81	118	159
130	31	53	84	121	163
135	32	55	86	124	166
140	34	57	89	127	170

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	24	45	72	103
20	12	28	51	82	118
25	12	28	53	84	121
30	12	28	53	84	121
35	12	28	53	84	121
40	12	28	53	84	121
45	12	27	50	80	115
50	11	25	47	74	107
55	10	23	43	69	99
60	9	21	39	63	90
65	8	19	36	57	82
70	7	17	32	51	74
75	7	16	29	46	66
80	6	14	26	41	59
85	5	12	23	37	53
90	5	11	21	33	47

How many sets and reps of Walking Lunge should I do?

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

3x10 15%

3x12 13%

3x20 12%

2x20 6%

3x16 5%

3x8 5%

4x20 4%

2x10 4%

2x12 3%

4x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	131
2	3	12	13%	117
3	3	20	12%	108
4	2	20	6%	55
5	3	16	5%	48
6	3	8	5%	41
7	4	20	4%	32
7	2	10	4%	32
9	2	12	3%	28
9	4	10	3%	28

Female

Female Walking Lunge Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	10 kg
Novice	20 kg
Intermediate	34 kg
Advanced	51 kg
Elite	72 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.55x
Advanced	0.80x
Elite	1.15x

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

What is the average Walking Lunge? The average Walking Lunge weight for a female lifter is 34 kg (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 10 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	8	17	31	48	68
45	9	18	31	49	69
50	9	18	32	49	70
55	9	19	33	50	70
60	10	19	33	51	71
65	10	20	34	52	72
70	10	20	34	52	73
75	10	20	35	53	73
80	11	21	35	53	74
85	11	21	35	54	75
90	11	21	36	54	75
95	11	22	36	55	76
100	11	22	37	55	76
105	11	22	37	55	77
110	12	22	37	56	77
115	12	23	37	56	77
120	12	23	38	56	78

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	29	44	61
20	9	19	33	50	70
25	10	20	34	51	72
30	10	20	34	51	72
35	10	20	34	51	72
40	10	20	34	51	72
45	9	18	32	49	68
50	9	17	30	45	64
55	8	16	27	42	59
60	7	15	25	38	54
65	7	13	23	35	49
70	6	12	20	31	44
75	5	11	18	28	39
80	5	10	16	25	35
85	4	9	15	22	31
90	4	8	13	20	28

How many sets and reps of Walking Lunge should I do?

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

3x20 16%

3x10 12%

3x12 11%

3x16 6%

4x20 5%

2x20 4%

3x24 4%

3x8 4%

4x10 4%

2x10 3%

4x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	20	16%	67
2	3	10	12%	52
3	3	12	11%	45
4	3	16	6%	24
5	4	20	5%	22
6	2	20	4%	17
6	3	24	4%	17
8	3	8	4%	16
9	4	10	4%	15
10	2	10	3%	11
10	4	12	3%	11

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Walking Lunge strength standards

Strength Level analysed 5,172 qualifying results from 79,576 community lifts to produce our Walking Lunge strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	79,576
Qualifying results	5,172
Male results	3,539
Female results	1,633
Data start	21 October 2020
Data cutoff	7 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	14	32	56	86
55	6	17	36	61	92
60	7	20	40	67	98
65	9	23	44	71	104
70	11	25	47	76	110
75	12	28	51	81	115
80	14	31	54	85	120
85	16	33	58	89	125
90	18	35	61	93	130
95	19	38	64	97	135
100	21	40	67	101	139
105	23	42	70	104	143
110	24	45	73	108	147
115	26	47	76	111	151
120	28	49	78	114	155
125	29	51	81	118	159
130	31	53	84	121	163
135	32	55	86	124	166
140	34	57	89	127	170

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	24	45	72	103
20	12	28	51	82	118
25	12	28	53	84	121
30	12	28	53	84	121
35	12	28	53	84	121
40	12	28	53	84	121
45	12	27	50	80	115
50	11	25	47	74	107
55	10	23	43	69	99
60	9	21	39	63	90
65	8	19	36	57	82
70	7	17	32	51	74
75	7	16	29	46	66
80	6	14	26	41	59
85	5	12	23	37	53
90	5	11	21	33	47

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	131
2	3	12	13%	117
3	3	20	12%	108
4	2	20	6%	55
5	3	16	5%	48
6	3	8	5%	41
7	4	20	4%	32
7	2	10	4%	32
9	2	12	3%	28
9	4	10	3%	28

BW	Beg.	Nov.	Int.	Adv.	Elite
40	8	17	31	48	68
45	9	18	31	49	69
50	9	18	32	49	70
55	9	19	33	50	70
60	10	19	33	51	71
65	10	20	34	52	72
70	10	20	34	52	73
75	10	20	35	53	73
80	11	21	35	53	74
85	11	21	35	54	75
90	11	21	36	54	75
95	11	22	36	55	76
100	11	22	37	55	76
105	11	22	37	55	77
110	12	22	37	56	77
115	12	23	37	56	77
120	12	23	38	56	78

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	29	44	61
20	9	19	33	50	70
25	10	20	34	51	72
30	10	20	34	51	72
35	10	20	34	51	72
40	10	20	34	51	72
45	9	18	32	49	68
50	9	17	30	45	64
55	8	16	27	42	59
60	7	15	25	38	54
65	7	13	23	35	49
70	6	12	20	31	44
75	5	11	18	28	39
80	5	10	16	25	35
85	4	9	15	22	31
90	4	8	13	20	28

Rank	Sets	Reps	Percent	Workouts
1	3	20	16%	67
2	3	10	12%	52
3	3	12	11%	45
4	3	16	6%	24
5	4	20	5%	22
6	2	20	4%	17
6	3	24	4%	17
8	3	8	4%	16
9	4	10	4%	15
10	2	10	3%	11
10	4	12	3%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	14	32	56	86
55	6	17	36	61	92
60	7	20	40	67	98
65	9	23	44	71	104
70	11	25	47	76	110
75	12	28	51	81	115
80	14	31	54	85	120
85	16	33	58	89	125
90	18	35	61	93	130
95	19	38	64	97	135
100	21	40	67	101	139
105	23	42	70	104	143
110	24	45	73	108	147
115	26	47	76	111	151
120	28	49	78	114	155
125	29	51	81	118	159
130	31	53	84	121	163
135	32	55	86	124	166
140	34	57	89	127	170

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	24	45	72	103
20	12	28	51	82	118
25	12	28	53	84	121
30	12	28	53	84	121
35	12	28	53	84	121
40	12	28	53	84	121
45	12	27	50	80	115
50	11	25	47	74	107
55	10	23	43	69	99
60	9	21	39	63	90
65	8	19	36	57	82
70	7	17	32	51	74
75	7	16	29	46	66
80	6	14	26	41	59
85	5	12	23	37	53
90	5	11	21	33	47

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	131
2	3	12	13%	117
3	3	20	12%	108
4	2	20	6%	55
5	3	16	5%	48
6	3	8	5%	41
7	4	20	4%	32
7	2	10	4%	32
9	2	12	3%	28
9	4	10	3%	28

BW	Beg.	Nov.	Int.	Adv.	Elite
40	8	17	31	48	68
45	9	18	31	49	69
50	9	18	32	49	70
55	9	19	33	50	70
60	10	19	33	51	71
65	10	20	34	52	72
70	10	20	34	52	73
75	10	20	35	53	73
80	11	21	35	53	74
85	11	21	35	54	75
90	11	21	36	54	75
95	11	22	36	55	76
100	11	22	37	55	76
105	11	22	37	55	77
110	12	22	37	56	77
115	12	23	37	56	77
120	12	23	38	56	78

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	29	44	61
20	9	19	33	50	70
25	10	20	34	51	72
30	10	20	34	51	72
35	10	20	34	51	72
40	10	20	34	51	72
45	9	18	32	49	68
50	9	17	30	45	64
55	8	16	27	42	59
60	7	15	25	38	54
65	7	13	23	35	49
70	6	12	20	31	44
75	5	11	18	28	39
80	5	10	16	25	35
85	4	9	15	22	31
90	4	8	13	20	28

Rank	Sets	Reps	Percent	Workouts
1	3	20	16%	67
2	3	10	12%	52
3	3	12	11%	45
4	3	16	6%	24
5	4	20	5%	22
6	2	20	4%	17
6	3	24	4%	17
8	3	8	4%	16
9	4	10	4%	15
10	2	10	3%	11
10	4	12	3%	11

Walking Lunge Standards (kg)

Male

Male Walking Lunge Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Walking Lunge should I do?

Female

Female Walking Lunge Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Walking Lunge should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Walking Lunge strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	14	32	56	86
55	6	17	36	61	92
60	7	20	40	67	98
65	9	23	44	71	104
70	11	25	47	76	110
75	12	28	51	81	115
80	14	31	54	85	120
85	16	33	58	89	125
90	18	35	61	93	130
95	19	38	64	97	135
100	21	40	67	101	139
105	23	42	70	104	143
110	24	45	73	108	147
115	26	47	76	111	151
120	28	49	78	114	155
125	29	51	81	118	159
130	31	53	84	121	163
135	32	55	86	124	166
140	34	57	89	127	170

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	24	45	72	103
20	12	28	51	82	118
25	12	28	53	84	121
30	12	28	53	84	121
35	12	28	53	84	121
40	12	28	53	84	121
45	12	27	50	80	115
50	11	25	47	74	107
55	10	23	43	69	99
60	9	21	39	63	90
65	8	19	36	57	82
70	7	17	32	51	74
75	7	16	29	46	66
80	6	14	26	41	59
85	5	12	23	37	53
90	5	11	21	33	47

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	131
2	3	12	13%	117
3	3	20	12%	108
4	2	20	6%	55
5	3	16	5%	48
6	3	8	5%	41
7	4	20	4%	32
7	2	10	4%	32
9	2	12	3%	28
9	4	10	3%	28

BW	Beg.	Nov.	Int.	Adv.	Elite
40	8	17	31	48	68
45	9	18	31	49	69
50	9	18	32	49	70
55	9	19	33	50	70
60	10	19	33	51	71
65	10	20	34	52	72
70	10	20	34	52	73
75	10	20	35	53	73
80	11	21	35	53	74
85	11	21	35	54	75
90	11	21	36	54	75
95	11	22	36	55	76
100	11	22	37	55	76
105	11	22	37	55	77
110	12	22	37	56	77
115	12	23	37	56	77
120	12	23	38	56	78

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	29	44	61
20	9	19	33	50	70
25	10	20	34	51	72
30	10	20	34	51	72
35	10	20	34	51	72
40	10	20	34	51	72
45	9	18	32	49	68
50	9	17	30	45	64
55	8	16	27	42	59
60	7	15	25	38	54
65	7	13	23	35	49
70	6	12	20	31	44
75	5	11	18	28	39
80	5	10	16	25	35
85	4	9	15	22	31
90	4	8	13	20	28

Rank	Sets	Reps	Percent	Workouts
1	3	20	16%	67
2	3	10	12%	52
3	3	12	11%	45
4	3	16	6%	24
5	4	20	5%	22
6	2	20	4%	17
6	3	24	4%	17
8	3	8	4%	16
9	4	10	4%	15
10	2	10	3%	11
10	4	12	3%	11