Walking Lunge Standards (lb)

The average Walking Lunge is 116 lb for men and 74 lb 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 (lb)

Weight

Strength Level	Weight
Beginner	27 lb
Novice	63 lb
Intermediate	116 lb
Advanced	185 lb
Elite	267 lb

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? (lb)

What is the average Walking Lunge? The average Walking Lunge weight for a male lifter is 116 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 27 lb (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
110	9	32	70	123	188
120	12	37	78	134	202
130	15	43	86	144	214
140	19	48	94	154	226
150	22	54	101	164	237
160	26	59	108	173	248
170	29	64	115	182	259
180	32	69	122	190	269
190	36	74	129	198	279
200	39	79	135	206	288
210	43	84	141	214	297
220	46	88	147	221	306
230	49	93	153	229	315
240	53	98	159	236	323
250	56	102	165	243	331
260	59	106	170	249	339
270	62	111	176	256	346
280	66	115	181	262	354
290	69	119	186	268	361
300	72	123	191	274	368
310	75	127	196	280	375

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	53	99	158	227
20	26	61	113	181	260
25	27	63	116	185	267
30	27	63	116	185	267
35	27	63	116	185	267
40	27	63	116	185	267
45	26	59	110	176	253
50	24	56	103	164	236
55	22	51	95	151	218
60	20	47	87	138	199
65	18	42	78	125	180
70	16	38	70	113	162
75	15	34	63	101	145
80	13	31	57	90	130
85	12	27	51	81	117
90	11	25	45	73	105

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	21 lb
Novice	43 lb
Intermediate	74 lb
Advanced	113 lb
Elite	158 lb

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? (lb)

What is the average Walking Lunge? The average Walking Lunge weight for a female lifter is 74 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 21 lb (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
90	18	39	68	106	149
100	19	40	69	107	151
110	20	41	71	109	153
120	20	42	72	111	155
130	21	42	73	112	157
140	21	43	74	113	158
150	22	44	75	114	160
160	22	45	76	115	161
170	23	45	77	117	162
180	23	46	78	118	163
190	24	46	78	118	165
200	24	47	79	119	166
210	25	48	80	120	167
220	25	48	80	121	168
230	25	49	81	122	169
240	26	49	82	123	169
250	26	50	82	123	170
260	26	50	83	124	171

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	37	63	96	135
20	21	42	72	110	154
25	21	43	74	113	158
30	21	43	74	113	158
35	21	43	74	113	158
40	21	43	74	113	158
45	20	41	70	107	150
50	19	38	65	100	140
55	17	35	60	92	129
60	16	32	55	84	118
65	14	29	50	76	107
70	13	26	45	69	96
75	12	23	40	62	86
80	10	21	36	55	77
85	9	19	32	49	69
90	8	17	29	44	62

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
110	9	32	70	123	188
120	12	37	78	134	202
130	15	43	86	144	214
140	19	48	94	154	226
150	22	54	101	164	237
160	26	59	108	173	248
170	29	64	115	182	259
180	32	69	122	190	269
190	36	74	129	198	279
200	39	79	135	206	288
210	43	84	141	214	297
220	46	88	147	221	306
230	49	93	153	229	315
240	53	98	159	236	323
250	56	102	165	243	331
260	59	106	170	249	339
270	62	111	176	256	346
280	66	115	181	262	354
290	69	119	186	268	361
300	72	123	191	274	368
310	75	127	196	280	375

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	53	99	158	227
20	26	61	113	181	260
25	27	63	116	185	267
30	27	63	116	185	267
35	27	63	116	185	267
40	27	63	116	185	267
45	26	59	110	176	253
50	24	56	103	164	236
55	22	51	95	151	218
60	20	47	87	138	199
65	18	42	78	125	180
70	16	38	70	113	162
75	15	34	63	101	145
80	13	31	57	90	130
85	12	27	51	81	117
90	11	25	45	73	105

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
90	18	39	68	106	149
100	19	40	69	107	151
110	20	41	71	109	153
120	20	42	72	111	155
130	21	42	73	112	157
140	21	43	74	113	158
150	22	44	75	114	160
160	22	45	76	115	161
170	23	45	77	117	162
180	23	46	78	118	163
190	24	46	78	118	165
200	24	47	79	119	166
210	25	48	80	120	167
220	25	48	80	121	168
230	25	49	81	122	169
240	26	49	82	123	169
250	26	50	82	123	170
260	26	50	83	124	171

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	37	63	96	135
20	21	42	72	110	154
25	21	43	74	113	158
30	21	43	74	113	158
35	21	43	74	113	158
40	21	43	74	113	158
45	20	41	70	107	150
50	19	38	65	100	140
55	17	35	60	92	129
60	16	32	55	84	118
65	14	29	50	76	107
70	13	26	45	69	96
75	12	23	40	62	86
80	10	21	36	55	77
85	9	19	32	49	69
90	8	17	29	44	62

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
110	9	32	70	123	188
120	12	37	78	134	202
130	15	43	86	144	214
140	19	48	94	154	226
150	22	54	101	164	237
160	26	59	108	173	248
170	29	64	115	182	259
180	32	69	122	190	269
190	36	74	129	198	279
200	39	79	135	206	288
210	43	84	141	214	297
220	46	88	147	221	306
230	49	93	153	229	315
240	53	98	159	236	323
250	56	102	165	243	331
260	59	106	170	249	339
270	62	111	176	256	346
280	66	115	181	262	354
290	69	119	186	268	361
300	72	123	191	274	368
310	75	127	196	280	375

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	53	99	158	227
20	26	61	113	181	260
25	27	63	116	185	267
30	27	63	116	185	267
35	27	63	116	185	267
40	27	63	116	185	267
45	26	59	110	176	253
50	24	56	103	164	236
55	22	51	95	151	218
60	20	47	87	138	199
65	18	42	78	125	180
70	16	38	70	113	162
75	15	34	63	101	145
80	13	31	57	90	130
85	12	27	51	81	117
90	11	25	45	73	105

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
90	18	39	68	106	149
100	19	40	69	107	151
110	20	41	71	109	153
120	20	42	72	111	155
130	21	42	73	112	157
140	21	43	74	113	158
150	22	44	75	114	160
160	22	45	76	115	161
170	23	45	77	117	162
180	23	46	78	118	163
190	24	46	78	118	165
200	24	47	79	119	166
210	25	48	80	120	167
220	25	48	80	121	168
230	25	49	81	122	169
240	26	49	82	123	169
250	26	50	82	123	170
260	26	50	83	124	171

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	37	63	96	135
20	21	42	72	110	154
25	21	43	74	113	158
30	21	43	74	113	158
35	21	43	74	113	158
40	21	43	74	113	158
45	20	41	70	107	150
50	19	38	65	100	140
55	17	35	60	92	129
60	16	32	55	84	118
65	14	29	50	76	107
70	13	26	45	69	96
75	12	23	40	62	86
80	10	21	36	55	77
85	9	19	32	49	69
90	8	17	29	44	62

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 (lb)

Male

Male Walking Lunge Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Walking Lunge Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
110	9	32	70	123	188
120	12	37	78	134	202
130	15	43	86	144	214
140	19	48	94	154	226
150	22	54	101	164	237
160	26	59	108	173	248
170	29	64	115	182	259
180	32	69	122	190	269
190	36	74	129	198	279
200	39	79	135	206	288
210	43	84	141	214	297
220	46	88	147	221	306
230	49	93	153	229	315
240	53	98	159	236	323
250	56	102	165	243	331
260	59	106	170	249	339
270	62	111	176	256	346
280	66	115	181	262	354
290	69	119	186	268	361
300	72	123	191	274	368
310	75	127	196	280	375

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	53	99	158	227
20	26	61	113	181	260
25	27	63	116	185	267
30	27	63	116	185	267
35	27	63	116	185	267
40	27	63	116	185	267
45	26	59	110	176	253
50	24	56	103	164	236
55	22	51	95	151	218
60	20	47	87	138	199
65	18	42	78	125	180
70	16	38	70	113	162
75	15	34	63	101	145
80	13	31	57	90	130
85	12	27	51	81	117
90	11	25	45	73	105

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
90	18	39	68	106	149
100	19	40	69	107	151
110	20	41	71	109	153
120	20	42	72	111	155
130	21	42	73	112	157
140	21	43	74	113	158
150	22	44	75	114	160
160	22	45	76	115	161
170	23	45	77	117	162
180	23	46	78	118	163
190	24	46	78	118	165
200	24	47	79	119	166
210	25	48	80	120	167
220	25	48	80	121	168
230	25	49	81	122	169
240	26	49	82	123	169
250	26	50	82	123	170
260	26	50	83	124	171

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	37	63	96	135
20	21	42	72	110	154
25	21	43	74	113	158
30	21	43	74	113	158
35	21	43	74	113	158
40	21	43	74	113	158
45	20	41	70	107	150
50	19	38	65	100	140
55	17	35	60	92	129
60	16	32	55	84	118
65	14	29	50	76	107
70	13	26	45	69	96
75	12	23	40	62	86
80	10	21	36	55	77
85	9	19	32	49	69
90	8	17	29	44	62

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