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Dumbbell Lunge Strength Standards

Use these dumbbell lunge standards to compare your weight lifted with other lifters. The tables break performance into beginner, novice, intermediate, advanced, and elite levels, with separate comparisons by bodyweight, age, and sex where available.

Calculate Your Dumbbell Lunge Strength Level

Enter your sex, bodyweight, age, and dumbbell lunge one-rep max to estimate your strength level and approximate percentile.

Sex

Bodyweight

Used for the primary bodyweight-adjusted comparison.

Age

Optional. Adds a separate comparison against lifters of a similar age.

Performance

Your strength level

—

Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Overall benchmark—

Next benchmark—

Percentiles are approximate and are interpolated between the Beginner (5th), Novice (20th), Intermediate (50th), Advanced (80th), and Elite (95th) benchmarks shown on this page.

Male Dumbbell Lunge Standards

Male Dumbbell Lunge Strength Standards

Strength Level	Weight
Beginner	15 lb
Novice	35 lb
Intermediate	60 lb
Advanced	95 lb
Elite	130 lb

Male Dumbbell Lunge Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.40x
Advanced	0.60x
Elite	0.80x

Male Dumbbell Lunge Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	5 lb	20 lb	40 lb	70 lb	100 lb
120 lb	10 lb	25 lb	45 lb	75 lb	105 lb
130 lb	10 lb	25 lb	50 lb	80 lb	110 lb
140 lb	15 lb	30 lb	50 lb	80 lb	115 lb
150 lb	15 lb	30 lb	55 lb	85 lb	120 lb
160 lb	15 lb	35 lb	60 lb	90 lb	125 lb
170 lb	20 lb	35 lb	60 lb	95 lb	130 lb
180 lb	20 lb	40 lb	65 lb	100 lb	135 lb
190 lb	20 lb	40 lb	70 lb	100 lb	140 lb
200 lb	25 lb	45 lb	70 lb	105 lb	145 lb
210 lb	25 lb	45 lb	75 lb	110 lb	150 lb
220 lb	25 lb	50 lb	75 lb	110 lb	150 lb
230 lb	30 lb	50 lb	80 lb	115 lb	155 lb
240 lb	30 lb	50 lb	80 lb	120 lb	160 lb
250 lb	30 lb	55 lb	85 lb	120 lb	160 lb
260 lb	30 lb	55 lb	85 lb	125 lb	165 lb
270 lb	35 lb	60 lb	90 lb	125 lb	170 lb
280 lb	35 lb	60 lb	90 lb	130 lb	170 lb
290 lb	35 lb	60 lb	95 lb	130 lb	175 lb
300 lb	40 lb	65 lb	95 lb	135 lb	180 lb
310 lb	40 lb	65 lb	100 lb	135 lb	180 lb

Male Dumbbell Lunge Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	15 lb	30 lb	50 lb	80 lb	110 lb
20	15 lb	35 lb	60 lb	90 lb	130 lb
25	15 lb	35 lb	60 lb	95 lb	130 lb
30	15 lb	35 lb	60 lb	95 lb	130 lb
35	15 lb	35 lb	60 lb	95 lb	130 lb
40	15 lb	35 lb	60 lb	95 lb	130 lb
45	15 lb	35 lb	55 lb	90 lb	125 lb
50	15 lb	30 lb	55 lb	85 lb	115 lb
55	15 lb	30 lb	50 lb	75 lb	110 lb
60	10 lb	25 lb	45 lb	70 lb	100 lb
65	10 lb	25 lb	40 lb	65 lb	90 lb
70	10 lb	20 lb	35 lb	55 lb	80 lb
75	10 lb	20 lb	30 lb	50 lb	70 lb
80	5 lb	15 lb	30 lb	45 lb	65 lb
85	5 lb	15 lb	25 lb	40 lb	55 lb
90	5 lb	10 lb	25 lb	35 lb	50 lb

Female Dumbbell Lunge Standards

Female Dumbbell Lunge Strength Standards

Strength Level	Weight
Beginner	10 lb
Novice	20 lb
Intermediate	40 lb
Advanced	60 lb
Elite	85 lb

Female Dumbbell Lunge Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.45x
Elite	0.65x

Female Dumbbell Lunge Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	5 lb	15 lb	35 lb	50 lb	75 lb
100 lb	10 lb	20 lb	35 lb	55 lb	75 lb
110 lb	10 lb	20 lb	35 lb	55 lb	80 lb
120 lb	10 lb	20 lb	35 lb	60 lb	80 lb
130 lb	10 lb	20 lb	40 lb	60 lb	85 lb
140 lb	10 lb	25 lb	40 lb	60 lb	85 lb
150 lb	10 lb	25 lb	40 lb	60 lb	85 lb
160 lb	10 lb	25 lb	40 lb	65 lb	90 lb
170 lb	10 lb	25 lb	40 lb	65 lb	90 lb
180 lb	15 lb	25 lb	45 lb	65 lb	90 lb
190 lb	15 lb	25 lb	45 lb	65 lb	90 lb
200 lb	15 lb	25 lb	45 lb	70 lb	95 lb
210 lb	15 lb	30 lb	45 lb	70 lb	95 lb
220 lb	15 lb	30 lb	45 lb	70 lb	95 lb
230 lb	15 lb	30 lb	50 lb	70 lb	95 lb
240 lb	15 lb	30 lb	50 lb	70 lb	100 lb
250 lb	15 lb	30 lb	50 lb	70 lb	100 lb
260 lb	15 lb	30 lb	50 lb	75 lb	100 lb

Female Dumbbell Lunge Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10 lb	20 lb	35 lb	50 lb	70 lb
20	10 lb	20 lb	40 lb	60 lb	80 lb
25	10 lb	20 lb	40 lb	60 lb	85 lb
30	10 lb	20 lb	40 lb	60 lb	85 lb
35	10 lb	20 lb	40 lb	60 lb	85 lb
40	10 lb	20 lb	40 lb	60 lb	85 lb
45	10 lb	20 lb	35 lb	55 lb	80 lb
50	10 lb	20 lb	35 lb	55 lb	75 lb
55	10 lb	20 lb	30 lb	50 lb	70 lb
60	5 lb	15 lb	30 lb	45 lb	60 lb
65	5 lb	15 lb	25 lb	40 lb	55 lb
70	5 lb	15 lb	25 lb	35 lb	50 lb
75	5 lb	10 lb	20 lb	30 lb	45 lb
80	5 lb	10 lb	20 lb	30 lb	40 lb
85	5 lb	10 lb	15 lb	25 lb	35 lb
90	5 lb	5 lb	15 lb	20 lb	30 lb

What the Strength Levels Mean

Beginner

Stronger than roughly 5% of lifters. This level represents someone who is still relatively new to the exercise but has practiced it consistently enough to develop proper technique. They understand the basic mechanics of the movement and can perform it with proper form and control through a full range of motion.

Novice

Stronger than roughly 20% of lifters. This level represents someone who has moved beyond the beginner stage and has trained the exercise consistently for around six months. They have developed reliable technique, greater control of the movement, and a foundation of strength that comes from regular practice.

Intermediate

Stronger than roughly 50% of lifters. This level represents someone with significant experience training the exercise, typically around two years or more. They have developed solid strength, consistent technique, and a strong understanding of the movement through sustained and progressive training.

Advanced

Stronger than roughly 80% of lifters. This level represents a highly experienced lifter who has spent several years consistently training and improving the exercise. They have developed a high level of strength and technical proficiency that generally requires more than five years of focused training to achieve.

Elite

Stronger than roughly 95% of lifters. This level represents an exceptionally strong and highly experienced lifter who has spent years developing the exercise to a very high standard. They rank among the strongest people performing the movement and have reached a level of strength that may be competitive in strength sports.

Related Strength Standards

These standards are comparative benchmarks, not requirements for safe or effective training. Individual performance can vary with technique, equipment, range of motion, training history, and testing conditions.