Lunge Strength Standards for Men and Women
Discover how your Lunge performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Lunge Strength Level
Calculate Your Lunge Strength
Lunge Rep Standards
Compare your Lunge performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 10 |
| Intermediate | 38 |
| Advanced | 73 |
| Elite | 113 |
Lunge Standards by Bodyweight
Find the Lunge strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 10 | 42 | 85 | 136 |
| 120 lbs | < 1 | 11 | 42 | 83 | 131 |
| 130 lbs | < 1 | 11 | 42 | 81 | 126 |
| 140 lbs | < 1 | 12 | 41 | 78 | 121 |
| 150 lbs | < 1 | 12 | 40 | 76 | 117 |
| 160 lbs | < 1 | 12 | 39 | 74 | 113 |
| 170 lbs | < 1 | 12 | 39 | 72 | 109 |
| 180 lbs | < 1 | 12 | 38 | 70 | 106 |
| 190 lbs | < 1 | 12 | 37 | 68 | 103 |
| 200 lbs | < 1 | 12 | 36 | 66 | 100 |
| 210 lbs | < 1 | 12 | 36 | 64 | 97 |
| 220 lbs | < 1 | 12 | 35 | 63 | 94 |
| 230 lbs | < 1 | 12 | 34 | 61 | 91 |
| 240 lbs | < 1 | 12 | 33 | 59 | 89 |
| 250 lbs | < 1 | 11 | 32 | 58 | 87 |
| 260 lbs | < 1 | 11 | 32 | 57 | 84 |
| 270 lbs | < 1 | 11 | 31 | 55 | 82 |
| 280 lbs | < 1 | 11 | 30 | 54 | 80 |
| 290 lbs | < 1 | 11 | 30 | 53 | 78 |
| 300 lbs | < 1 | 10 | 29 | 51 | 76 |
| 310 lbs | < 1 | 10 | 28 | 50 | 75 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 9 | 32 | 62 | 97 |
| 100 lbs | < 1 | 9 | 32 | 60 | 93 |
| 110 lbs | < 1 | 10 | 31 | 58 | 89 |
| 120 lbs | < 1 | 10 | 31 | 56 | 85 |
| 130 lbs | < 1 | 10 | 30 | 54 | 82 |
| 140 lbs | < 1 | 10 | 29 | 52 | 78 |
| 150 lbs | < 1 | 10 | 28 | 51 | 75 |
| 160 lbs | < 1 | 10 | 28 | 49 | 73 |
| 170 lbs | < 1 | 10 | 27 | 47 | 70 |
| 180 lbs | < 1 | 10 | 26 | 46 | 68 |
| 190 lbs | < 1 | 10 | 25 | 44 | 65 |
| 200 lbs | < 1 | 9 | 24 | 43 | 63 |
| 210 lbs | < 1 | 9 | 24 | 42 | 61 |
| 220 lbs | < 1 | 9 | 23 | 40 | 59 |
| 230 lbs | < 1 | 9 | 22 | 39 | 57 |
| 240 lbs | < 1 | 8 | 22 | 38 | 55 |
| 250 lbs | < 1 | 8 | 21 | 37 | 54 |
| 260 lbs | < 1 | 8 | 20 | 36 | 52 |
Lunge Standards by Age
Discover how Lunge strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 7 | 29 | 59 | 93 |
| 20 | < 1 | 11 | 37 | 71 | 111 |
| 25 | < 1 | 11 | 39 | 74 | 114 |
| 30 | < 1 | 11 | 39 | 74 | 114 |
| 35 | < 1 | 11 | 39 | 74 | 114 |
| 40 | < 1 | 11 | 39 | 74 | 114 |
| 45 | < 1 | 10 | 35 | 69 | 107 |
| 50 | < 1 | 8 | 32 | 63 | 99 |
| 55 | < 1 | 5 | 27 | 56 | 89 |
| 60 | < 1 | 2 | 22 | 49 | 79 |
| 65 | < 1 | < 1 | 17 | 41 | 68 |
| 70 | < 1 | < 1 | 13 | 34 | 58 |
| 75 | < 1 | < 1 | 9 | 27 | 49 |
| 80 | < 1 | < 1 | 6 | 21 | 41 |
| 85 | < 1 | < 1 | 2 | 16 | 34 |
| 90 | < 1 | < 1 | < 1 | 12 | 28 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 4 | 21 | 42 | 67 |
| 20 | < 1 | 9 | 28 | 53 | 80 |
| 25 | < 1 | 9 | 29 | 55 | 83 |
| 30 | < 1 | 9 | 29 | 55 | 83 |
| 35 | < 1 | 9 | 29 | 55 | 83 |
| 40 | < 1 | 9 | 29 | 55 | 83 |
| 45 | < 1 | 8 | 26 | 50 | 77 |
| 50 | < 1 | 6 | 23 | 46 | 71 |
| 55 | < 1 | 3 | 19 | 40 | 63 |
| 60 | < 1 | < 1 | 15 | 34 | 55 |
| 65 | < 1 | < 1 | 11 | 28 | 47 |
| 70 | < 1 | < 1 | 8 | 22 | 40 |
| 75 | < 1 | < 1 | 4 | 17 | 32 |
| 80 | < 1 | < 1 | < 1 | 12 | 26 |
| 85 | < 1 | < 1 | < 1 | 9 | 20 |
| 90 | < 1 | < 1 | < 1 | 6 | 15 |
Lunge Overview
The lunge is a lower-body exercise targeting the quads, hamstrings, and glutes, enhancing balance, stability, and overall leg strength through a forward or backward stepping motion.
Muscles Worked
Equipment Needed
None
How To Perform the Lunge
- Start by standing tall with your feet hip-width apart and your hands on your hips or by your sides.
- Step forward with your right foot, lowering your hips until both knees are bent at about a 90-degree angle. Your right knee should not extend past your toes, and your left knee should hover just above the ground.
- Push through your right heel to return to the starting position.
- Repeat with the left leg stepping forward.
- Continue alternating legs 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 Lunge for proper technique and tips.
Pro Tips for Lunge
- Keep your torso upright throughout the exercise to engage your core.
- Ensure your front knee does not extend past your toes to avoid knee strain.
- Maintain a controlled motion; avoid rushing through the movement.
- For beginners, start with bodyweight lunges before adding any resistance.
Lunge Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your 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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