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.
Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.
A solid (Intermediate) Side Lunge for a 180 lb male is about 38 reps. Use the calculator below to convert your own Side Lunge into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 66 reps.
FitnessVolt strength standards, with source populations labeled separately
How strong is your Side Lunge? Compare your max reps against standards for 21 bodyweight categories, from Beginner to Elite.
How Many Side Lunge Should You Be Able to Do?
A fit adult man at about 180 lb should be able to do around 38 Side Lunge in one set, which is an Intermediate result. An advanced lifter does 66+, and an elite lifter reaches 97 or more.
Side Lunge rep targets for a 180 lb man, by training level:
Men vs women: a 180 lb man should do about 38 Side Lunge at an Intermediate level, while a 140 lb woman should do about 23.
By age: at an Intermediate level a 30 year old does about 39 Side Lunge, dropping to about 32 by age 50. See the By Age tab for every band.
What counts as a good number? Anything at or above the Intermediate target puts you past the beginner and novice bands for your bodyweight. Beginners often start with fewer than one and build up; clearing the Advanced number is a strong target for trained gym lifters.
FitnessVolt strength standards, with gym and competition datasets labeled separately
How Strong Is Your Side Lunge?
That clears the median for this bodyweight and gives you a useful benchmark for the next tier.
Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your rep count falls, not a measured frequency count.
Reader Data Is Still Building
We do not have enough reader-submitted Side Lunge entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:
Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.
How Much Should You Side Lunge?
Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.
How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.
| 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 |
Is Your Side Lunge Good?
A quick read on what counts as a good Side Lunge at each level, for a typical male and female lifter.
Men (180 lb): a good (Intermediate) Side Lunge is about 38 reps. Advanced lifters hit 66 reps, and Elite is 97 reps.
Women (140 lb): a good (Intermediate) Side Lunge is about 23 reps. Advanced lifters hit 43 reps, and Elite is 64 reps.
Side Lunge Rep Targets by Bodyweight and Age
Men: a 180 lb male should do about 38 reps at an Intermediate level.
Women: a 140 lb female should do about 23 reps at an Intermediate level.
By bodyweight (men): A 150 lb lifter does about 40 reps, and a 220 lb lifter does about 35 reps at an Intermediate level. Find your exact bodyweight in the table above.
By age (men): at an Intermediate level a 30 year old male does about 39 reps, while by age 50 the Intermediate standard is about 32 reps. See the By Age tab for every age band.
FitnessVolt strength standards, with source populations labeled separately
How Does Age Affect Side Lunge Strength?
How Side Lunge standards change across different age groups. Values represent a 1RM in lbs.
How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.
| 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?
FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 28, 2026
Is Your Side Lunge Good for Your Weight?
Use this page to compare your Side Lunge against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:
- Start with Standards to find the tier closest to your bodyweight.
- Use Gym Percentiles when you want self-reported gym comparisons.
- Use Competition for verified meet-result percentiles where the lift supports it.
- Use By Age when age-segmented gym data is available.
If you do not know your 1RM, use the one rep max 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.
The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.
Frequently Asked Questions
