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

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Walking Lunge standards are based on 18,557 lifts by Strength Level users

Male
Female

Male

Male Walking Lunge Standards (lb)

Weight

Strength Level	Weight
Beginner	6 lb
Novice	49 lb
Intermediate	139 lb
Advanced	276 lb
Elite	449 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.25x
Intermediate	0.75x
Advanced	1.75x
Elite	2.75x

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 139 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 6 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	0	17	78	183	325
120	0	22	89	200	347
130	1	28	100	216	368
140	2	34	111	232	388
150	3	40	121	246	407
160	5	45	131	261	426
170	7	51	141	274	443
180	9	57	150	288	460
190	12	63	160	301	476
200	14	69	169	313	492
210	17	74	178	325	507
220	20	80	186	337	522
230	23	86	195	348	536
240	26	91	203	359	550
250	29	97	211	370	563
260	32	102	219	381	576
270	35	108	227	391	589
280	38	113	235	401	601
290	41	118	242	411	613
300	44	123	250	421	625
310	47	128	257	430	636

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	42	119	235	382
20	6	48	136	269	438
25	6	49	139	276	449
30	6	49	139	276	449
35	6	49	139	276	449
40	6	49	139	276	449
45	6	46	132	262	426
50	5	44	124	246	400
55	5	40	115	227	370
60	4	37	105	207	338
65	4	33	95	187	305
70	4	30	85	168	274
75	3	27	76	150	245
80	3	24	68	134	219
85	3	21	61	120	196
90	2	19	55	109	177

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

Calculate Your Strength Level

Female

Female Walking Lunge Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

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

Bodyweight Ratio

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.

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	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

By Age

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

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

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Boostcamp is the last lifting app you'll ever need. Follow proven programs, create custom programs, and track workouts–all for free.

Get Boostcamp for free on iOS and Android:

★★★★★ 4.8 Stars with 10,000+ Ratings

Rate Your Lifts Against Other People

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

Calculate Your Strength

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	0	17	78	183	325
120	0	22	89	200	347
130	1	28	100	216	368
140	2	34	111	232	388
150	3	40	121	246	407
160	5	45	131	261	426
170	7	51	141	274	443
180	9	57	150	288	460
190	12	63	160	301	476
200	14	69	169	313	492
210	17	74	178	325	507
220	20	80	186	337	522
230	23	86	195	348	536
240	26	91	203	359	550
250	29	97	211	370	563
260	32	102	219	381	576
270	35	108	227	391	589
280	38	113	235	401	601
290	41	118	242	411	613
300	44	123	250	421	625
310	47	128	257	430	636

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	42	119	235	382
20	6	48	136	269	438
25	6	49	139	276	449
30	6	49	139	276	449
35	6	49	139	276	449
40	6	49	139	276	449
45	6	46	132	262	426
50	5	44	124	246	400
55	5	40	115	227	370
60	4	37	105	207	338
65	4	33	95	187	305
70	4	30	85	168	274
75	3	27	76	150	245
80	3	24	68	134	219
85	3	21	61	120	196
90	2	19	55	109	177

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	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

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	0	17	78	183	325
120	0	22	89	200	347
130	1	28	100	216	368
140	2	34	111	232	388
150	3	40	121	246	407
160	5	45	131	261	426
170	7	51	141	274	443
180	9	57	150	288	460
190	12	63	160	301	476
200	14	69	169	313	492
210	17	74	178	325	507
220	20	80	186	337	522
230	23	86	195	348	536
240	26	91	203	359	550
250	29	97	211	370	563
260	32	102	219	381	576
270	35	108	227	391	589
280	38	113	235	401	601
290	41	118	242	411	613
300	44	123	250	421	625
310	47	128	257	430	636

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	42	119	235	382
20	6	48	136	269	438
25	6	49	139	276	449
30	6	49	139	276	449
35	6	49	139	276	449
40	6	49	139	276	449
45	6	46	132	262	426
50	5	44	124	246	400
55	5	40	115	227	370
60	4	37	105	207	338
65	4	33	95	187	305
70	4	30	85	168	274
75	3	27	76	150	245
80	3	24	68	134	219
85	3	21	61	120	196
90	2	19	55	109	177

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	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

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

Measured in lb

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

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?

Calculate Your Strength Level

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?

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	0	17	78	183	325
120	0	22	89	200	347
130	1	28	100	216	368
140	2	34	111	232	388
150	3	40	121	246	407
160	5	45	131	261	426
170	7	51	141	274	443
180	9	57	150	288	460
190	12	63	160	301	476
200	14	69	169	313	492
210	17	74	178	325	507
220	20	80	186	337	522
230	23	86	195	348	536
240	26	91	203	359	550
250	29	97	211	370	563
260	32	102	219	381	576
270	35	108	227	391	589
280	38	113	235	401	601
290	41	118	242	411	613
300	44	123	250	421	625
310	47	128	257	430	636

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	42	119	235	382
20	6	48	136	269	438
25	6	49	139	276	449
30	6	49	139	276	449
35	6	49	139	276	449
40	6	49	139	276	449
45	6	46	132	262	426
50	5	44	124	246	400
55	5	40	115	227	370
60	4	37	105	207	338
65	4	33	95	187	305
70	4	30	85	168	274
75	3	27	76	150	245
80	3	24	68	134	219
85	3	21	61	120	196
90	2	19	55	109	177

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	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

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