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Smith Sprint Lunge strength standards

What is a good Smith Sprint Lunge?

For a 180 lb male, an Intermediate Smith Sprint Lunge is about 140 lb (0.78x bodyweight). Advanced starts around 179 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Smith Sprint Lunge Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.48. Updated March 29, 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 36 55 80 110 143
120 42 63 90 121 156
130 48 71 99 132 168
140 54 78 108 142 179
150 60 85 116 152 190
160 66 92 124 161 201
170 72 99 132 170 211
180 78 106 140 179 221
190 84 113 148 188 230
200 89 119 155 196 240
210 95 125 162 204 248
220 100 132 169 212 257
230 106 138 176 219 265
240 110 144 183 227 274
250 116 149 190 234 281
260 120 155 196 241 289
270 126 161 202 248 297
280 131 166 208 255 304
290 135 171 214 262 312
300 140 177 220 268 319
310 144 182 226 275 325

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

Smith Sprint Lunge Standards by Age

How the Smith Sprint Lunge standards change with age, as a 1RM in lb. 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 58 84 117 156 197
20 66 96 134 178 226
25 68 99 138 183 232
30 68 99 138 183 232
35 68 99 138 183 232
40 68 99 138 183 232
45 64 94 131 173 220
50 60 88 122 163 206
55 56 82 113 151 191
60 51 74 104 137 174
65 46 67 94 124 157
70 41 60 84 111 141
75 37 54 75 100 126
80 33 48 67 89 113
85 30 43 60 80 101
90 27 39 54 72 91

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

Check Your Smith Sprint 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 lifting 140 lbs (0.78x bodyweight) on the Smith Sprint Lunge is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

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

of 100
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What the Smith Sprint Lunge Strength Levels Mean

Beginner

You are developing the hip-hinge pattern for the Smith Sprint Lunge, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

You can perform the Smith Sprint Lunge with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Your Smith Sprint Lunge leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

You have optimized your Smith Sprint Lunge setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Your Smith Sprint Lunge is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your Smith Sprint Lunge

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

Beginner → Novice Building Your Foundation
  • Train the Smith Sprint Lunge 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the Smith Sprint Lunge with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your Smith Sprint Lunge in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform Smith Sprint Lunge

Smith Sprint Lunge demonstration
Primary Muscles glutes
Equipment smith-machine
Difficulty Advanced
Type Compound
["Set up the smith machine with the barbell at hip height.","Stand facing away from the machine with your feet shoulder-width apart.","Step back with your right foot and place it on the barbell, resting the top of your foot on the bar.","Bend your left knee and lower your body into a lunge position, keeping your back straight.","Push through your left heel to return to the starting position.","Repeat on the other side, stepping back with your left foot.","Continue alternating sides for the desired number of repetitions."]

Read the complete Smith Sprint Lunge guide on FitnessVolt →

Where Do These Smith Sprint Lunge Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Smith Sprint Lunge table is the Squat table scaled by a fixed FitnessVolt ratio of 0.48 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Smith Sprint Lunge itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Smith Sprint Lunge 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 on the Smith Sprint 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 Smith Sprint Lunge table is the Squat table scaled by a fixed FitnessVolt ratio of 0.48 (confidence: low). It is a set of targets, not a measured population.
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.