Barbell Lunge Strength Standards for Men and Women

Discover how your Barbell Lunge performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Barbell Lunge Strength Level

Calculate Your Barbell Lunge Strength

Barbell Lunge Weight Standards

Compare your Barbell Lunge performance to these weight standards and see where you stand.

Beginner66 lbs
Novice116 lbs
Intermediate182 lbs
Advanced263 lbs
Elite354 lbs

Barbell Lunge Bodyweight Ratio Standards

See how your Barbell Lunge strength measures up relative to your body weight.

LevelBodyweight Ratio
LevelBodyweight Ratio

Barbell Lunge Standards by Bodyweight

Find the Barbell Lunge strength standards for your specific body weight.
110 lbs30 lbs62 lbs109 lbs169 lbs239 lbs
120 lbs37 lbs72 lbs122 lbs185 lbs257 lbs
130 lbs43 lbs81 lbs134 lbs200 lbs275 lbs
140 lbs50 lbs91 lbs146 lbs214 lbs292 lbs
150 lbs57 lbs100 lbs157 lbs228 lbs308 lbs
160 lbs64 lbs109 lbs168 lbs241 lbs323 lbs
170 lbs70 lbs117 lbs179 lbs254 lbs338 lbs
180 lbs77 lbs126 lbs190 lbs267 lbs353 lbs
190 lbs84 lbs134 lbs200 lbs279 lbs367 lbs
200 lbs90 lbs142 lbs210 lbs291 lbs380 lbs
210 lbs96 lbs150 lbs220 lbs302 lbs393 lbs
220 lbs103 lbs158 lbs229 lbs313 lbs406 lbs
230 lbs109 lbs166 lbs238 lbs324 lbs418 lbs
240 lbs115 lbs173 lbs247 lbs335 lbs430 lbs
250 lbs121 lbs181 lbs256 lbs345 lbs442 lbs
260 lbs127 lbs188 lbs265 lbs355 lbs453 lbs
270 lbs133 lbs195 lbs273 lbs364 lbs464 lbs
280 lbs138 lbs202 lbs281 lbs374 lbs475 lbs
290 lbs144 lbs209 lbs289 lbs383 lbs485 lbs
300 lbs150 lbs215 lbs297 lbs392 lbs495 lbs
310 lbs155 lbs222 lbs305 lbs401 lbs505 lbs
90 lbs31 lbs56 lbs90 lbs133 lbs181 lbs
100 lbs34 lbs60 lbs95 lbs139 lbs188 lbs
110 lbs37 lbs64 lbs100 lbs145 lbs195 lbs
120 lbs40 lbs67 lbs105 lbs150 lbs201 lbs
130 lbs42 lbs71 lbs109 lbs155 lbs207 lbs
140 lbs45 lbs74 lbs113 lbs160 lbs212 lbs
150 lbs47 lbs77 lbs116 lbs164 lbs217 lbs
160 lbs49 lbs80 lbs120 lbs168 lbs222 lbs
170 lbs51 lbs83 lbs123 lbs172 lbs227 lbs
180 lbs53 lbs85 lbs127 lbs176 lbs231 lbs
190 lbs55 lbs88 lbs130 lbs180 lbs235 lbs
200 lbs57 lbs90 lbs133 lbs183 lbs239 lbs
210 lbs59 lbs92 lbs135 lbs187 lbs243 lbs
220 lbs61 lbs95 lbs138 lbs190 lbs247 lbs
230 lbs63 lbs97 lbs141 lbs193 lbs250 lbs
240 lbs64 lbs99 lbs143 lbs196 lbs254 lbs
250 lbs66 lbs101 lbs146 lbs199 lbs257 lbs
260 lbs68 lbs103 lbs148 lbs202 lbs260 lbs

Barbell Lunge Standards by Age

Discover how Barbell Lunge strength standards vary across different age groups.
1557 lbs99 lbs155 lbs224 lbs301 lbs
2065 lbs113 lbs177 lbs256 lbs345 lbs
2566 lbs116 lbs182 lbs263 lbs354 lbs
3066 lbs116 lbs182 lbs263 lbs354 lbs
3566 lbs116 lbs182 lbs263 lbs354 lbs
4066 lbs116 lbs182 lbs263 lbs354 lbs
4563 lbs110 lbs172 lbs249 lbs336 lbs
5059 lbs103 lbs162 lbs234 lbs315 lbs
5555 lbs95 lbs150 lbs216 lbs292 lbs
6050 lbs87 lbs137 lbs198 lbs266 lbs
6545 lbs79 lbs124 lbs179 lbs241 lbs
7041 lbs71 lbs111 lbs160 lbs216 lbs
7537 lbs63 lbs99 lbs144 lbs193 lbs
8033 lbs57 lbs89 lbs128 lbs173 lbs
8530 lbs51 lbs80 lbs115 lbs155 lbs
9027 lbs46 lbs72 lbs104 lbs140 lbs
1537 lbs61 lbs95 lbs135 lbs180 lbs
2042 lbs70 lbs108 lbs154 lbs206 lbs
2543 lbs72 lbs111 lbs158 lbs212 lbs
3043 lbs72 lbs111 lbs158 lbs212 lbs
3543 lbs72 lbs111 lbs158 lbs212 lbs
4043 lbs72 lbs111 lbs158 lbs212 lbs
4541 lbs68 lbs105 lbs150 lbs201 lbs
5038 lbs64 lbs99 lbs141 lbs188 lbs
5535 lbs59 lbs92 lbs131 lbs174 lbs
6032 lbs54 lbs84 lbs119 lbs159 lbs
6529 lbs49 lbs76 lbs108 lbs144 lbs
7026 lbs44 lbs68 lbs97 lbs129 lbs
7524 lbs40 lbs61 lbs87 lbs116 lbs
8021 lbs36 lbs55 lbs78 lbs104 lbs
8519 lbs32 lbs49 lbs70 lbs93 lbs
9017 lbs29 lbs44 lbs63 lbs84 lbs

Barbell Lunge Overview

The barbell lunge is a powerful lower body exercise that enhances strength, balance, and coordination by targeting the quadriceps, hamstrings, and glutes through a forward stepping motion with added resistance.

Muscles Worked

Equipment Needed


How To Perform the Barbell Lunge

  1. Begin by standing with your feet hip-width apart, holding a barbell across your upper back and shoulders.
  2. Engage your core and take a step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
  3. Ensure your front knee is directly above your ankle and the back knee is hovering just above the ground.
  4. Push through the heel of the front foot to return to the starting position.
  5. Repeat the movement with the opposite leg.
  6. Maintain an upright torso and keep your core engaged throughout the exercise.
  7. Inhale as you step forward and lower, exhale as you push back to the starting position.

Want to perfect your form? Check out our detailed guide on Barbell Lunge for proper technique and tips.

Pro Tips for Barbell Lunge

  • Keep your chest up and eyes forward to maintain balance.
  • Avoid letting your front knee go past your toes.
  • Use a lighter weight to master form before increasing resistance.
  • Ensure both knees form right angles when at the lowest point of the lunge.
  • Engage your core to protect your lower back.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Barbell Lunge?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now