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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.

Good target 140 lb Intermediate at 180 lb
Next tier 179 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer smith sprint lunge

A solid (Intermediate) smith sprint lunge for a 180 lb male is about 140 lb (0.78x bodyweight). Use the calculator below to convert your own smith sprint lunge into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 179 lb (0.99x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

smith sprint lunge demonstration
Estimated Standards

How strong is your smith sprint lunge? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment smith-machine
Standards Coverage 21 bodyweights × 5 levels
Difficulty Advanced
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your smith sprint lunge?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 140 lbs (0.78x bodyweight) on the smith sprint lunge ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted smith sprint lunge entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

140 lb Typical 1RM (Intermediate)
0.78x x Bodyweight

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.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You smith sprint 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 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

Is Your smith sprint lunge Good?

A quick read on what counts as a good smith sprint lunge at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) smith sprint lunge is about 140 lb (0.78x bodyweight). Advanced lifters hit 179 lb (0.99x), and Elite is 221 lb (1.23x).

Women (140 lb): a good (Intermediate) smith sprint lunge is about 77 lb (0.55x bodyweight). Advanced lifters hit 107 lb (0.76x), and Elite is 139 lb (0.99x).

How Much Should You Be Able to smith sprint lunge?

Men: a 180 lb male should lift about 140 lb at an Intermediate level (a beginner target is around 78 lb).

Women: a 140 lb female should lift about 77 lb at an Intermediate level (a beginner target is around 33 lb).

By bodyweight (men): A 150 lb lifter lifts about 116 lb, and a 220 lb lifter lifts about 169 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 138 lb, while by age 50 the Intermediate standard is about 122 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect smith sprint lunge Strength?

How smith sprint 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 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

What Do smith sprint lunge Strength Standards Mean?

Beginner

Stronger than 5% of lifters. 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

Stronger than 20% of lifters. 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

Stronger than 50% of lifters. 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

Stronger than 80% of lifters. 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

Stronger than 95% of lifters. 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

["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?

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 29, 2026

Is Your smith sprint lunge Good for Your Weight?

Use this page to compare your smith sprint lunge against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. 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 smith sprint 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

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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
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.