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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

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Dumbbell Lunge Weight Standards

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

LevelWeight
Beginner20 lbs
Novice40 lbs
Intermediate68 lbs
Advanced105 lbs
Elite148 lbs

Dumbbell Lunge Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.40
Advanced0.60
Elite0.85
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.30
Advanced0.45
Elite0.65

Dumbbell Lunge Standards by Bodyweight

Find the Dumbbell Lunge strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs10 lbs23 lbs45 lbs74 lbs108 lbs
120 lbs12 lbs27 lbs49 lbs80 lbs116 lbs
130 lbs14 lbs30 lbs54 lbs85 lbs122 lbs
140 lbs16 lbs33 lbs58 lbs91 lbs129 lbs
150 lbs18 lbs36 lbs62 lbs96 lbs135 lbs
160 lbs20 lbs39 lbs66 lbs101 lbs141 lbs
170 lbs22 lbs42 lbs70 lbs105 lbs146 lbs
180 lbs24 lbs45 lbs73 lbs110 lbs152 lbs
190 lbs26 lbs47 lbs77 lbs114 lbs157 lbs
200 lbs28 lbs50 lbs81 lbs119 lbs162 lbs
210 lbs30 lbs53 lbs84 lbs123 lbs167 lbs
220 lbs32 lbs55 lbs87 lbs127 lbs172 lbs
230 lbs34 lbs58 lbs91 lbs131 lbs176 lbs
240 lbs36 lbs60 lbs94 lbs134 lbs180 lbs
250 lbs38 lbs63 lbs97 lbs138 lbs185 lbs
260 lbs39 lbs65 lbs100 lbs142 lbs189 lbs
270 lbs41 lbs68 lbs103 lbs145 lbs193 lbs
280 lbs43 lbs70 lbs106 lbs149 lbs197 lbs
290 lbs45 lbs72 lbs108 lbs152 lbs201 lbs
300 lbs46 lbs74 lbs111 lbs155 lbs205 lbs
310 lbs48 lbs77 lbs114 lbs158 lbs208 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs12 lbs22 lbs38 lbs58 lbs82 lbs
100 lbs12 lbs23 lbs40 lbs60 lbs84 lbs
110 lbs13 lbs25 lbs41 lbs62 lbs87 lbs
120 lbs14 lbs26 lbs42 lbs64 lbs89 lbs
130 lbs15 lbs27 lbs44 lbs65 lbs91 lbs
140 lbs15 lbs28 lbs45 lbs67 lbs92 lbs
150 lbs16 lbs28 lbs46 lbs68 lbs94 lbs
160 lbs16 lbs29 lbs47 lbs70 lbs96 lbs
170 lbs17 lbs30 lbs48 lbs71 lbs97 lbs
180 lbs18 lbs31 lbs49 lbs72 lbs98 lbs
190 lbs18 lbs31 lbs50 lbs73 lbs100 lbs
200 lbs19 lbs32 lbs51 lbs74 lbs101 lbs
210 lbs19 lbs33 lbs52 lbs75 lbs102 lbs
220 lbs20 lbs33 lbs53 lbs76 lbs103 lbs
230 lbs20 lbs34 lbs53 lbs77 lbs105 lbs
240 lbs20 lbs35 lbs54 lbs78 lbs106 lbs
250 lbs21 lbs35 lbs55 lbs79 lbs107 lbs
260 lbs21 lbs36 lbs56 lbs80 lbs108 lbs

Dumbbell Lunge Standards by Age

Discover how Dumbbell Lunge strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1517 lbs34 lbs58 lbs90 lbs126 lbs
2019 lbs39 lbs66 lbs102 lbs144 lbs
2520 lbs40 lbs68 lbs105 lbs148 lbs
3020 lbs40 lbs68 lbs105 lbs148 lbs
3520 lbs40 lbs68 lbs105 lbs148 lbs
4020 lbs40 lbs68 lbs105 lbs148 lbs
4519 lbs38 lbs65 lbs100 lbs140 lbs
5018 lbs36 lbs61 lbs94 lbs132 lbs
5517 lbs33 lbs57 lbs87 lbs122 lbs
6016 lbs30 lbs52 lbs80 lbs112 lbs
6514 lbs28 lbs47 lbs72 lbs101 lbs
7013 lbs25 lbs43 lbs65 lbs91 lbs
7512 lbs23 lbs38 lbs59 lbs82 lbs
8011 lbs21 lbs35 lbs53 lbs74 lbs
8510 lbs19 lbs31 lbs48 lbs66 lbs
9010 lbs17 lbs29 lbs43 lbs60 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1513 lbs23 lbs38 lbs57 lbs79 lbs
2014 lbs26 lbs43 lbs65 lbs90 lbs
2515 lbs27 lbs44 lbs67 lbs92 lbs
3015 lbs27 lbs44 lbs67 lbs92 lbs
3515 lbs27 lbs44 lbs67 lbs92 lbs
4015 lbs27 lbs44 lbs67 lbs92 lbs
4514 lbs26 lbs42 lbs63 lbs87 lbs
5013 lbs24 lbs40 lbs60 lbs82 lbs
5513 lbs23 lbs37 lbs55 lbs76 lbs
6012 lbs21 lbs34 lbs51 lbs70 lbs
6511 lbs19 lbs31 lbs46 lbs63 lbs
7010 lbs18 lbs28 lbs42 lbs57 lbs
759 lbs16 lbs26 lbs38 lbs52 lbs
809 lbs15 lbs23 lbs34 lbs46 lbs
858 lbs13 lbs21 lbs31 lbs42 lbs
908 lbs12 lbs19 lbs28 lbs38 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

  1. Start standing with feet hip-width apart, holding a dumbbell in each hand by your sides.
  2. 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.
  3. Push through your right heel to return to the starting position.
  4. Alternate legs and repeat for the desired number of repetitions.
  5. 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.

Compare Other Exercises

Exercise Comparison

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