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Walking Lunge Strength Standards for Men and Women

Discover how your Walking Lunge performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Walking Lunge Strength Level

Calculate Your Walking Lunge Strength

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Walking Lunge Weight Standards

Compare your Walking Lunge performance to these weight standards and see where you stand.

LevelWeight
Beginner10 lbs
Novice53 lbs
Intermediate143 lbs
Advanced280 lbs
Elite453 lbs

Walking Lunge Bodyweight Ratio Standards

See how your Walking Lunge strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.00
Novice0.25
Intermediate0.75
Advanced1.75
Elite2.75
LevelBodyweight Ratio
Beginner0.30
Novice0.50
Intermediate0.80
Advanced1.10
Elite1.50

Walking Lunge Standards by Bodyweight

Find the Walking Lunge strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs4 lbs21 lbs82 lbs187 lbs329 lbs
120 lbs4 lbs26 lbs93 lbs204 lbs351 lbs
130 lbs5 lbs32 lbs104 lbs220 lbs372 lbs
140 lbs6 lbs38 lbs115 lbs236 lbs392 lbs
150 lbs7 lbs44 lbs125 lbs250 lbs411 lbs
160 lbs9 lbs49 lbs135 lbs265 lbs430 lbs
170 lbs11 lbs55 lbs145 lbs278 lbs447 lbs
180 lbs13 lbs61 lbs154 lbs292 lbs464 lbs
190 lbs16 lbs67 lbs164 lbs305 lbs480 lbs
200 lbs18 lbs73 lbs173 lbs317 lbs496 lbs
210 lbs21 lbs78 lbs182 lbs329 lbs511 lbs
220 lbs24 lbs84 lbs190 lbs341 lbs526 lbs
230 lbs27 lbs90 lbs199 lbs352 lbs540 lbs
240 lbs30 lbs95 lbs207 lbs363 lbs554 lbs
250 lbs33 lbs101 lbs215 lbs374 lbs567 lbs
260 lbs36 lbs106 lbs223 lbs385 lbs580 lbs
270 lbs39 lbs112 lbs231 lbs395 lbs593 lbs
280 lbs42 lbs117 lbs239 lbs405 lbs605 lbs
290 lbs45 lbs122 lbs246 lbs415 lbs617 lbs
300 lbs48 lbs127 lbs254 lbs425 lbs629 lbs
310 lbs51 lbs132 lbs261 lbs434 lbs640 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs36 lbs61 lbs95 lbs137 lbs185 lbs
100 lbs39 lbs65 lbs99 lbs142 lbs190 lbs
110 lbs41 lbs67 lbs103 lbs146 lbs195 lbs
120 lbs43 lbs70 lbs106 lbs150 lbs200 lbs
130 lbs45 lbs73 lbs109 lbs154 lbs204 lbs
140 lbs47 lbs75 lbs112 lbs157 lbs208 lbs
150 lbs48 lbs77 lbs115 lbs161 lbs212 lbs
160 lbs50 lbs79 lbs118 lbs164 lbs215 lbs
170 lbs52 lbs81 lbs120 lbs167 lbs219 lbs
180 lbs53 lbs83 lbs122 lbs169 lbs222 lbs
190 lbs55 lbs85 lbs125 lbs172 lbs225 lbs
200 lbs56 lbs87 lbs127 lbs175 lbs228 lbs
210 lbs57 lbs89 lbs129 lbs177 lbs230 lbs
220 lbs59 lbs90 lbs131 lbs179 lbs233 lbs
230 lbs60 lbs92 lbs133 lbs182 lbs236 lbs
240 lbs61 lbs93 lbs135 lbs184 lbs238 lbs
250 lbs62 lbs95 lbs136 lbs186 lbs241 lbs
260 lbs63 lbs96 lbs138 lbs188 lbs243 lbs

Walking Lunge Standards by Age

Discover how Walking Lunge strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
159 lbs46 lbs123 lbs239 lbs386 lbs
2010 lbs52 lbs140 lbs273 lbs442 lbs
2510 lbs53 lbs143 lbs280 lbs453 lbs
3010 lbs53 lbs143 lbs280 lbs453 lbs
3510 lbs53 lbs143 lbs280 lbs453 lbs
4010 lbs53 lbs143 lbs280 lbs453 lbs
4510 lbs50 lbs136 lbs266 lbs430 lbs
509 lbs48 lbs128 lbs250 lbs404 lbs
559 lbs44 lbs119 lbs231 lbs374 lbs
608 lbs41 lbs109 lbs211 lbs342 lbs
658 lbs37 lbs99 lbs191 lbs309 lbs
708 lbs34 lbs89 lbs172 lbs278 lbs
757 lbs31 lbs80 lbs154 lbs249 lbs
807 lbs28 lbs72 lbs138 lbs223 lbs
857 lbs25 lbs65 lbs124 lbs200 lbs
906 lbs23 lbs59 lbs113 lbs181 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1539 lbs63 lbs95 lbs134 lbs177 lbs
2044 lbs72 lbs108 lbs152 lbs202 lbs
2545 lbs74 lbs111 lbs156 lbs207 lbs
3045 lbs74 lbs111 lbs156 lbs207 lbs
3545 lbs74 lbs111 lbs156 lbs207 lbs
4045 lbs74 lbs111 lbs156 lbs207 lbs
4543 lbs70 lbs105 lbs148 lbs196 lbs
5041 lbs66 lbs99 lbs140 lbs185 lbs
5538 lbs61 lbs92 lbs129 lbs171 lbs
6035 lbs56 lbs84 lbs118 lbs157 lbs
6532 lbs51 lbs77 lbs107 lbs142 lbs
7029 lbs46 lbs69 lbs97 lbs128 lbs
7527 lbs42 lbs62 lbs87 lbs115 lbs
8024 lbs38 lbs56 lbs78 lbs103 lbs
8522 lbs34 lbs51 lbs70 lbs93 lbs
9020 lbs31 lbs46 lbs64 lbs84 lbs

Walking Lunge Overview

Walking Lunges are a dynamic lower body exercise that targets the quads, hamstrings, and glutes while improving balance, coordination, and core stability.

Muscles Worked

Equipment Needed

None (optional: Dumbbells for added resistance)

How To Perform the Walking Lunge

  1. Start standing tall with feet hip-width apart and hands on your hips or holding dumbbells at your sides.
  2. Take a big step forward with your right foot, landing heel first.
  3. Lower your body by bending both knees to 90-degree angles, keeping your torso upright and your front knee over your ankle.
  4. Push through your front heel to rise back up, bringing your left foot forward to step into the next lunge.
  5. Repeat the movement, alternating legs with each step, maintaining proper form and control throughout the exercise.

Want to perfect your form? Check out our detailed guide on Walking Lunge for proper technique and tips.

Pro Tips for Walking Lunge

  • Keep your torso upright and avoid leaning forward as you lunge.
  • Ensure your front knee does not extend past your toes to prevent strain on the knee joint.
  • Avoid taking too short or too long steps as it can affect balance and form.
  • For beginners, perform stationary lunges or use a support for balance; for advanced, add weights or increase the step length.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Walking Lunge?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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