Dumbbell Lunge Strength Standards for Men and Women
Discover how your Dumbbell Lunge performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Dumbbell Lunge Strength Level
Calculate Your Dumbbell Lunge Strength
Dumbbell Lunge Weight Standards
Compare your Dumbbell Lunge performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 20 lbs |
| Novice | 40 lbs |
| Intermediate | 68 lbs |
| Advanced | 105 lbs |
| Elite | 148 lbs |
Dumbbell Lunge Bodyweight Ratio Standards
See how your Dumbbell Lunge strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.20 |
| Intermediate | 0.40 |
| Advanced | 0.60 |
| Elite | 0.85 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.20 |
| Intermediate | 0.30 |
| Advanced | 0.45 |
| Elite | 0.65 |
Dumbbell Lunge Standards by Bodyweight
Find the Dumbbell Lunge strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 10 lbs | 23 lbs | 45 lbs | 74 lbs | 108 lbs |
| 120 lbs | 12 lbs | 27 lbs | 49 lbs | 80 lbs | 116 lbs |
| 130 lbs | 14 lbs | 30 lbs | 54 lbs | 85 lbs | 122 lbs |
| 140 lbs | 16 lbs | 33 lbs | 58 lbs | 91 lbs | 129 lbs |
| 150 lbs | 18 lbs | 36 lbs | 62 lbs | 96 lbs | 135 lbs |
| 160 lbs | 20 lbs | 39 lbs | 66 lbs | 101 lbs | 141 lbs |
| 170 lbs | 22 lbs | 42 lbs | 70 lbs | 105 lbs | 146 lbs |
| 180 lbs | 24 lbs | 45 lbs | 73 lbs | 110 lbs | 152 lbs |
| 190 lbs | 26 lbs | 47 lbs | 77 lbs | 114 lbs | 157 lbs |
| 200 lbs | 28 lbs | 50 lbs | 81 lbs | 119 lbs | 162 lbs |
| 210 lbs | 30 lbs | 53 lbs | 84 lbs | 123 lbs | 167 lbs |
| 220 lbs | 32 lbs | 55 lbs | 87 lbs | 127 lbs | 172 lbs |
| 230 lbs | 34 lbs | 58 lbs | 91 lbs | 131 lbs | 176 lbs |
| 240 lbs | 36 lbs | 60 lbs | 94 lbs | 134 lbs | 180 lbs |
| 250 lbs | 38 lbs | 63 lbs | 97 lbs | 138 lbs | 185 lbs |
| 260 lbs | 39 lbs | 65 lbs | 100 lbs | 142 lbs | 189 lbs |
| 270 lbs | 41 lbs | 68 lbs | 103 lbs | 145 lbs | 193 lbs |
| 280 lbs | 43 lbs | 70 lbs | 106 lbs | 149 lbs | 197 lbs |
| 290 lbs | 45 lbs | 72 lbs | 108 lbs | 152 lbs | 201 lbs |
| 300 lbs | 46 lbs | 74 lbs | 111 lbs | 155 lbs | 205 lbs |
| 310 lbs | 48 lbs | 77 lbs | 114 lbs | 158 lbs | 208 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 12 lbs | 22 lbs | 38 lbs | 58 lbs | 82 lbs |
| 100 lbs | 12 lbs | 23 lbs | 40 lbs | 60 lbs | 84 lbs |
| 110 lbs | 13 lbs | 25 lbs | 41 lbs | 62 lbs | 87 lbs |
| 120 lbs | 14 lbs | 26 lbs | 42 lbs | 64 lbs | 89 lbs |
| 130 lbs | 15 lbs | 27 lbs | 44 lbs | 65 lbs | 91 lbs |
| 140 lbs | 15 lbs | 28 lbs | 45 lbs | 67 lbs | 92 lbs |
| 150 lbs | 16 lbs | 28 lbs | 46 lbs | 68 lbs | 94 lbs |
| 160 lbs | 16 lbs | 29 lbs | 47 lbs | 70 lbs | 96 lbs |
| 170 lbs | 17 lbs | 30 lbs | 48 lbs | 71 lbs | 97 lbs |
| 180 lbs | 18 lbs | 31 lbs | 49 lbs | 72 lbs | 98 lbs |
| 190 lbs | 18 lbs | 31 lbs | 50 lbs | 73 lbs | 100 lbs |
| 200 lbs | 19 lbs | 32 lbs | 51 lbs | 74 lbs | 101 lbs |
| 210 lbs | 19 lbs | 33 lbs | 52 lbs | 75 lbs | 102 lbs |
| 220 lbs | 20 lbs | 33 lbs | 53 lbs | 76 lbs | 103 lbs |
| 230 lbs | 20 lbs | 34 lbs | 53 lbs | 77 lbs | 105 lbs |
| 240 lbs | 20 lbs | 35 lbs | 54 lbs | 78 lbs | 106 lbs |
| 250 lbs | 21 lbs | 35 lbs | 55 lbs | 79 lbs | 107 lbs |
| 260 lbs | 21 lbs | 36 lbs | 56 lbs | 80 lbs | 108 lbs |
Dumbbell Lunge Standards by Age
Discover how Dumbbell Lunge strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 17 lbs | 34 lbs | 58 lbs | 90 lbs | 126 lbs |
| 20 | 19 lbs | 39 lbs | 66 lbs | 102 lbs | 144 lbs |
| 25 | 20 lbs | 40 lbs | 68 lbs | 105 lbs | 148 lbs |
| 30 | 20 lbs | 40 lbs | 68 lbs | 105 lbs | 148 lbs |
| 35 | 20 lbs | 40 lbs | 68 lbs | 105 lbs | 148 lbs |
| 40 | 20 lbs | 40 lbs | 68 lbs | 105 lbs | 148 lbs |
| 45 | 19 lbs | 38 lbs | 65 lbs | 100 lbs | 140 lbs |
| 50 | 18 lbs | 36 lbs | 61 lbs | 94 lbs | 132 lbs |
| 55 | 17 lbs | 33 lbs | 57 lbs | 87 lbs | 122 lbs |
| 60 | 16 lbs | 30 lbs | 52 lbs | 80 lbs | 112 lbs |
| 65 | 14 lbs | 28 lbs | 47 lbs | 72 lbs | 101 lbs |
| 70 | 13 lbs | 25 lbs | 43 lbs | 65 lbs | 91 lbs |
| 75 | 12 lbs | 23 lbs | 38 lbs | 59 lbs | 82 lbs |
| 80 | 11 lbs | 21 lbs | 35 lbs | 53 lbs | 74 lbs |
| 85 | 10 lbs | 19 lbs | 31 lbs | 48 lbs | 66 lbs |
| 90 | 10 lbs | 17 lbs | 29 lbs | 43 lbs | 60 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 13 lbs | 23 lbs | 38 lbs | 57 lbs | 79 lbs |
| 20 | 14 lbs | 26 lbs | 43 lbs | 65 lbs | 90 lbs |
| 25 | 15 lbs | 27 lbs | 44 lbs | 67 lbs | 92 lbs |
| 30 | 15 lbs | 27 lbs | 44 lbs | 67 lbs | 92 lbs |
| 35 | 15 lbs | 27 lbs | 44 lbs | 67 lbs | 92 lbs |
| 40 | 15 lbs | 27 lbs | 44 lbs | 67 lbs | 92 lbs |
| 45 | 14 lbs | 26 lbs | 42 lbs | 63 lbs | 87 lbs |
| 50 | 13 lbs | 24 lbs | 40 lbs | 60 lbs | 82 lbs |
| 55 | 13 lbs | 23 lbs | 37 lbs | 55 lbs | 76 lbs |
| 60 | 12 lbs | 21 lbs | 34 lbs | 51 lbs | 70 lbs |
| 65 | 11 lbs | 19 lbs | 31 lbs | 46 lbs | 63 lbs |
| 70 | 10 lbs | 18 lbs | 28 lbs | 42 lbs | 57 lbs |
| 75 | 9 lbs | 16 lbs | 26 lbs | 38 lbs | 52 lbs |
| 80 | 9 lbs | 15 lbs | 23 lbs | 34 lbs | 46 lbs |
| 85 | 8 lbs | 13 lbs | 21 lbs | 31 lbs | 42 lbs |
| 90 | 8 lbs | 12 lbs | 19 lbs | 28 lbs | 38 lbs |
Dumbbell Lunge Overview
The dumbbell lunge is an effective lower body exercise that targets the quads, hamstrings, and glutes while improving balance and coordination.
Muscles Worked
Equipment Needed
Dumbbells
How To Perform the Dumbbell Lunge
- Start standing with feet hip-width apart, holding a dumbbell in each hand by your sides.
- Step forward with your right foot, keeping your torso upright, and lower your body until your right thigh is parallel to the floor and your left knee almost touches the ground.
- Push through your right heel to return to the starting position.
- Alternate legs and repeat for the desired number of repetitions.
- Breathing: Inhale as you step forward and lower your body, exhale as you push back to the starting position.
Want to perfect your form? Check out our detailed guide on Dumbbell Lunge for proper technique and tips.
Pro Tips for Dumbbell Lunge
- Keep your torso upright and avoid leaning forward.
- Make sure your front knee does not extend past your toes.
- Engage your core for better balance and stability.
- Use a controlled movement to avoid any jerking motions.
- Start with lighter weights if you're new to lunges to master the form first.
Dumbbell Lunge Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Dumbbell Lunge?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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