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Side Lunge strength standards

What is a good Side Lunge?

For a 180 lb male, an Intermediate Side Lunge is about 38 reps. Advanced starts around 66 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.

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How Many Side Lunge Should You Be Able to Do?

Side Lunge rep targets for a 180 lb man, by training level:

Beginner< 1
Novice15 reps
Intermediate38 reps
Advanced66 reps
Elite97 reps

Side Lunge Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Side Lunge standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Side Lunge Standards by Age

How the Side Lunge standards change with age, in reps. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Side Lunge standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Side Lunge Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male doing 38 Side Lunge is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.
Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

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What the Side Lunge Strength Levels Mean

Beginner

You are working toward your first full-range reps. An easier version or a shorter range is the normal starting point.

Novice

You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.

Intermediate

You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.

Advanced

Long sets with strict form are routine for you. Many lifters at this level add load with harder variations to keep progressing.

Elite

Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.

How to Progress Your Side Lunge

Tier-specific training recommendations to move your Side Lunge to the next level.

Beginner → Novice Your First Full Reps
  • Start with an easier version you can do for 8 to 12 clean reps.
  • Move to the full version once 12 clean reps feel easy.
  • End each set one or two reps before your form breaks.
Novice → Intermediate Build Rep Volume
  • Train the movement 2 to 3 times a week with several sets, not one all-out set.
  • Add one rep to one set each session, and keep the full range.
  • Test your max reps every 3 to 4 weeks, not every session.
Intermediate → Advanced Add Load or Harder Variations
  • Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
  • Slow the lowering phase or pause at the hardest point.
  • Keep one high-rep day a week so your max set keeps growing.
Advanced → Elite Peak Your Max Set
  • Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
  • Track your best set and your weighted reps: both show progress.
  • Your bodyweight changes your rep count directly, so compare tests at a similar weight.

How to Perform Side Lunge

Primary Muscles Calves, Core, Quadriceps, Glutes, Hamstrings, Hip Adductors
Equipment None
  1. Start in a standing position with feet hip-width apart and hands on your hips or in front of you for balance.
  2. Take a large step to the right with your right foot, keeping your left foot stationary.
  3. 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.
  4. Ensure that your right knee does not extend past your toes and your chest remains upright.
  5. Push off your right foot and return to the starting position.
  6. Repeat on the left side by stepping out with your left foot and bending your left knee.
  7. Perform the desired number of repetitions, alternating sides.

Tips

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Side Lunge table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Side Lunge itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

Frequently Asked Questions

A good Side Lunge number depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier in Side Lunge after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Side Lunge table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.