A 180 lb male with an Intermediate-level Lunge of 37 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 69 lbs (0.38x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Lunge? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Lunge?
How Much Should You Lunge?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 9 | 41 | 84 | 135 |
| 120 | < 1 | 10 | 41 | 82 | 130 |
| 130 | < 1 | 10 | 41 | 80 | 125 |
| 140 | < 1 | 11 | 40 | 77 | 120 |
| 150 | < 1 | 11 | 39 | 75 | 116 |
| 160 | < 1 | 11 | 38 | 73 | 112 |
| 170 | < 1 | 11 | 38 | 71 | 108 |
| 180 | < 1 | 11 | 37 | 69 | 105 |
| 190 | < 1 | 11 | 36 | 67 | 102 |
| 200 | < 1 | 11 | 35 | 65 | 99 |
| 210 | < 1 | 11 | 35 | 63 | 96 |
| 220 | < 1 | 11 | 34 | 62 | 93 |
| 230 | < 1 | 11 | 33 | 60 | 90 |
| 240 | < 1 | 11 | 32 | 58 | 88 |
| 250 | < 1 | 10 | 31 | 57 | 86 |
| 260 | < 1 | 10 | 31 | 56 | 83 |
| 270 | < 1 | 10 | 30 | 54 | 81 |
| 280 | < 1 | 10 | 29 | 53 | 79 |
| 290 | < 1 | 10 | 29 | 52 | 77 |
| 300 | < 1 | 9 | 28 | 50 | 75 |
| 310 | < 1 | 9 | 27 | 49 | 74 |
| 90 | < 1 | 8 | 31 | 61 | 96 |
| 100 | < 1 | 8 | 31 | 59 | 92 |
| 110 | < 1 | 9 | 30 | 57 | 88 |
| 120 | < 1 | 9 | 30 | 55 | 84 |
| 130 | < 1 | 9 | 29 | 53 | 81 |
| 140 | < 1 | 9 | 28 | 51 | 77 |
| 150 | < 1 | 9 | 27 | 50 | 74 |
| 160 | < 1 | 9 | 27 | 48 | 72 |
| 170 | < 1 | 9 | 26 | 46 | 69 |
| 180 | < 1 | 9 | 25 | 45 | 67 |
| 190 | < 1 | 9 | 24 | 43 | 64 |
| 200 | < 1 | 8 | 23 | 42 | 62 |
| 210 | < 1 | 8 | 23 | 41 | 60 |
| 220 | < 1 | 8 | 22 | 39 | 58 |
| 230 | < 1 | 8 | 21 | 38 | 56 |
| 240 | < 1 | 7 | 21 | 37 | 54 |
| 250 | < 1 | 7 | 20 | 36 | 53 |
| 260 | < 1 | 7 | 19 | 35 | 51 |
How Does Age Affect Lunge Strength?
How Lunge standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 6 | 28 | 58 | 92 |
| 20 | < 1 | 10 | 36 | 70 | 110 |
| 25 | < 1 | 10 | 38 | 73 | 113 |
| 30 | < 1 | 10 | 38 | 73 | 113 |
| 35 | < 1 | 10 | 38 | 73 | 113 |
| 40 | < 1 | 10 | 38 | 73 | 113 |
| 45 | < 1 | 9 | 34 | 68 | 106 |
| 50 | < 1 | 7 | 31 | 62 | 98 |
| 55 | < 1 | 4 | 26 | 55 | 88 |
| 60 | < 1 | 1 | 21 | 48 | 78 |
| 65 | < 1 | < 1 | 16 | 40 | 67 |
| 70 | < 1 | < 1 | 12 | 33 | 57 |
| 75 | < 1 | < 1 | 8 | 26 | 48 |
| 80 | < 1 | < 1 | 5 | 20 | 40 |
| 85 | < 1 | < 1 | 1 | 15 | 33 |
| 90 | < 1 | < 1 | < 1 | 11 | 27 |
| 15 | < 1 | 3 | 20 | 41 | 66 |
| 20 | < 1 | 8 | 27 | 52 | 79 |
| 25 | < 1 | 8 | 28 | 54 | 82 |
| 30 | < 1 | 8 | 28 | 54 | 82 |
| 35 | < 1 | 8 | 28 | 54 | 82 |
| 40 | < 1 | 8 | 28 | 54 | 82 |
| 45 | < 1 | 7 | 25 | 49 | 76 |
| 50 | < 1 | 5 | 22 | 45 | 70 |
| 55 | < 1 | 2 | 18 | 39 | 62 |
| 60 | < 1 | < 1 | 14 | 33 | 54 |
| 65 | < 1 | < 1 | 10 | 27 | 46 |
| 70 | < 1 | < 1 | 7 | 21 | 39 |
| 75 | < 1 | < 1 | 3 | 16 | 31 |
| 80 | < 1 | < 1 | < 1 | 11 | 25 |
| 85 | < 1 | < 1 | < 1 | 8 | 19 |
| 90 | < 1 | < 1 | < 1 | 5 | 14 |
What Do Lunge Strength Standards Mean?
Stronger than 5% of lifters. You are learning to hit proper depth on the Lunge, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.
Stronger than 20% of lifters. You can execute the Lunge with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.
Stronger than 50% of lifters. Your Lunge technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.
Stronger than 80% of lifters. You have refined your Lunge stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.
Stronger than 95% of lifters. Your Lunge is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.
How to Progress Your Lunge
Tier-specific training recommendations to move your Lunge to the next level.
- Train the Lunge 2x per week, focusing on hitting consistent depth every rep.
- Use linear progression: add 5 lbs each session as long as form stays solid.
- Record sets at RPE 6-7 to build volume without excessive fatigue.
- Prioritize ankle and hip mobility work before each session.
- Switch from linear to weekly periodization (e.g., light/medium/heavy days).
- Add a Lunge variation (pause squats, tempo squats) for weak-point work.
- Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
- Start tracking your training volume (sets x reps x load) week to week.
- Run 4-6 week training blocks with planned intensity peaks and deloads.
- Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
- Address specific sticking points with targeted accessory work.
- Manage fatigue: total weekly sets of 12-20 for the Lunge movement pattern.
- Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
- Fine-tune technique details: walkout, descent speed, breath timing.
- Use the RPE chart to hit precise percentages during peaking blocks.
- Consider competing to test your Lunge under meet conditions.
How to Perform 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.
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.
Where Do These Lunge Standards Come From?
These Lunge standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.
Last Updated: March 30, 2026
Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.
Is Your Lunge Good for Your Weight?
Strength standards help you objectively measure your Lunge performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- Switch between Male and Female standards using the toggle - each has its own dataset.
If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Lunge 185 lbs for 5 reps, the calculator will estimate your max.
These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.