A 180 lb male with an Intermediate-level Side Lunge of 38 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 66 lbs (0.37x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Side Lunge? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Side Lunge?
How Much Should You Side 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 | 12 | 41 | 79 | 121 |
| 120 | < 1 | 13 | 41 | 77 | 117 |
| 130 | < 1 | 14 | 41 | 75 | 113 |
| 140 | < 1 | 15 | 41 | 73 | 110 |
| 150 | < 1 | 15 | 40 | 71 | 106 |
| 160 | < 1 | 15 | 40 | 70 | 103 |
| 170 | < 1 | 15 | 39 | 68 | 100 |
| 180 | < 1 | 15 | 38 | 66 | 97 |
| 190 | < 1 | 15 | 38 | 64 | 94 |
| 200 | < 1 | 15 | 37 | 63 | 92 |
| 210 | < 1 | 15 | 36 | 61 | 89 |
| 220 | < 1 | 15 | 35 | 60 | 87 |
| 230 | < 1 | 15 | 35 | 58 | 85 |
| 240 | < 1 | 14 | 34 | 57 | 82 |
| 250 | < 1 | 14 | 33 | 56 | 80 |
| 260 | < 1 | 14 | 33 | 54 | 78 |
| 270 | < 1 | 14 | 32 | 53 | 77 |
| 280 | < 1 | 13 | 31 | 52 | 75 |
| 290 | < 1 | 13 | 31 | 51 | 73 |
| 300 | < 1 | 13 | 30 | 50 | 71 |
| 310 | < 1 | 13 | 29 | 49 | 70 |
| 90 | < 1 | 6 | 25 | 50 | 78 |
| 100 | < 1 | 7 | 25 | 49 | 75 |
| 110 | < 1 | 7 | 25 | 47 | 72 |
| 120 | < 1 | 7 | 24 | 46 | 69 |
| 130 | < 1 | 8 | 24 | 44 | 67 |
| 140 | < 1 | 8 | 23 | 43 | 64 |
| 150 | < 1 | 8 | 23 | 41 | 62 |
| 160 | < 1 | 8 | 22 | 40 | 59 |
| 170 | < 1 | 8 | 21 | 38 | 57 |
| 180 | < 1 | 7 | 21 | 37 | 55 |
| 190 | < 1 | 7 | 20 | 36 | 53 |
| 200 | < 1 | 7 | 19 | 35 | 51 |
| 210 | < 1 | 7 | 19 | 34 | 50 |
| 220 | < 1 | 6 | 18 | 32 | 48 |
| 230 | < 1 | 6 | 17 | 31 | 47 |
| 240 | < 1 | 6 | 17 | 30 | 45 |
| 250 | < 1 | 6 | 16 | 29 | 44 |
| 260 | < 1 | 5 | 15 | 28 | 42 |
How Does Age Affect Side Lunge Strength?
How Side Lunge standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 8 | 29 | 56 | 85 |
| 20 | < 1 | 13 | 37 | 68 | 102 |
| 25 | < 1 | 14 | 39 | 70 | 105 |
| 30 | < 1 | 14 | 39 | 70 | 105 |
| 35 | < 1 | 14 | 39 | 70 | 105 |
| 40 | < 1 | 14 | 39 | 70 | 105 |
| 45 | < 1 | 12 | 36 | 65 | 99 |
| 50 | < 1 | 9 | 32 | 59 | 91 |
| 55 | < 1 | 7 | 27 | 53 | 82 |
| 60 | < 1 | 4 | 22 | 46 | 72 |
| 65 | < 1 | 1 | 17 | 38 | 62 |
| 70 | < 1 | < 1 | 12 | 31 | 53 |
| 75 | < 1 | < 1 | 9 | 25 | 44 |
| 80 | < 1 | < 1 | 5 | 19 | 36 |
| 85 | < 1 | < 1 | 2 | 14 | 29 |
| 90 | < 1 | < 1 | < 1 | 10 | 24 |
| 15 | < 1 | 1 | 15 | 34 | 54 |
| 20 | < 1 | 6 | 22 | 43 | 66 |
| 25 | < 1 | 7 | 23 | 45 | 69 |
| 30 | < 1 | 7 | 23 | 45 | 69 |
| 35 | < 1 | 7 | 23 | 45 | 69 |
| 40 | < 1 | 7 | 23 | 45 | 69 |
| 45 | < 1 | 5 | 21 | 41 | 64 |
| 50 | < 1 | 3 | 18 | 37 | 58 |
| 55 | < 1 | < 1 | 14 | 32 | 51 |
| 60 | < 1 | < 1 | 10 | 26 | 44 |
| 65 | < 1 | < 1 | 7 | 21 | 37 |
| 70 | < 1 | < 1 | 4 | 16 | 30 |
| 75 | < 1 | < 1 | < 1 | 11 | 24 |
| 80 | < 1 | < 1 | < 1 | 8 | 18 |
| 85 | < 1 | < 1 | < 1 | 4 | 13 |
| 90 | < 1 | < 1 | < 1 | 1 | 10 |
What Do Side Lunge Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the Side Lunge, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.
Stronger than 20% of lifters. You can perform the Side Lunge with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.
Stronger than 50% of lifters. Your Side Lunge is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.
Stronger than 80% of lifters. You have built significant strength on the Side Lunge through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.
Stronger than 95% of lifters. Your Side Lunge strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.
How to Progress Your Side Lunge
Tier-specific training recommendations to move your Side Lunge to the next level.
- Train the Side Lunge 2x per week with slow, controlled reps.
- Focus on full range of motion and eliminating momentum or swinging.
- Keep sets at RPE 6-7 to develop proper movement patterns.
- Build the mind-muscle connection - feel the target muscle working on every rep.
- Increase load progressively while keeping strict form on the Side Lunge.
- Program 3-4 sets of 8-15 reps at RPE 7-8.
- Add a variation (different grip, angle, or equipment) to address development gaps.
- Place isolation work after your primary compound movements.
- Use drop sets, paused reps, and partial reps to break through Side Lunge plateaus.
- Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
- Manipulate tempo to increase time under tension without compromising form.
- Manage total volume for the target muscle group across all exercises.
- Maximize Side Lunge strength through precise programming and fatigue management.
- Use periodized blocks to cycle between volume, intensity, and deload phases.
- Quality of contraction matters more than load at this level.
- Continuous refinement of technique will yield the remaining gains.
How to Perform Side Lunge
- Start in a standing position with feet hip-width apart and hands on your hips or in front of you for balance.
- Take a large step to the right with your right foot, keeping your left foot stationary.
- Bend your right knee and push your hips back, lowering your body until your right thigh is parallel to the floor. Keep your left leg straight.
- Ensure that your right knee does not extend past your toes and your chest remains upright.
- Push off your right foot and return to the starting position.
- Repeat on the left side by stepping out with your left foot and bending your left knee.
- Perform the desired number of repetitions, alternating sides.
Tips for Side Lunge
- Keep your chest up and core engaged to maintain good posture.
- Ensure your knee aligns with your toes to avoid strain.
- Start with a smaller step if you're new to the exercise, gradually increasing range of motion.
- Maintain control throughout the movement to prevent injury.
Where Do These Side Lunge Standards Come From?
These Side 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 Side Lunge Good for Your Weight?
Strength standards help you objectively measure your Side 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 Side 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.