Strength Level Calculator
Dumbbell Lunge Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Dumbbell Lunge is about 32 kg (71 lb) and advanced is about 47 kg. For a 60 kg (132 lb) woman, intermediate is about 19 kg and advanced about 28 kg. Enter your own numbers below to see your level.
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Dumbbell Lunge strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 5 kg · 12 lb | 11 kg · 24 lb | 24 kg · 53 lb | 37 kg · 81 lb | 56 kg · 123 lb |
| 70 kg · 154 lb | 7 kg · 16 lb | 14 kg · 31 lb | 28 kg · 62 lb | 42 kg · 92 lb | 62 kg · 136 lb |
| 80 kg · 176 lb | 9 kg · 20 lb | 17 kg · 37 lb | 32 kg · 70 lb | 47 kg · 103 lb | 67 kg · 149 lb |
| 90 kg · 198 lb | 11 kg · 25 lb | 20 kg · 43 lb | 35 kg · 78 lb | 51 kg · 112 lb | 73 kg · 160 lb |
| 100 kg · 220 lb | 13 kg · 29 lb | 22 kg · 49 lb | 38 kg · 85 lb | 55 kg · 121 lb | 77 kg · 170 lb |
| 110 kg · 243 lb | 15 kg · 33 lb | 25 kg · 54 lb | 42 kg · 92 lb | 59 kg · 129 lb | 82 kg · 180 lb |
| 120 kg · 265 lb | 17 kg · 37 lb | 27 kg · 60 lb | 45 kg · 98 lb | 62 kg · 137 lb | 86 kg · 189 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 5 kg · 11 lb | 9 kg · 20 lb | 18 kg · 39 lb | 26 kg · 58 lb | 39 kg · 85 lb |
| 60 kg · 132 lb | 5 kg · 12 lb | 10 kg · 22 lb | 19 kg · 42 lb | 28 kg · 61 lb | 41 kg · 89 lb |
| 70 kg · 154 lb | 6 kg · 13 lb | 11 kg · 24 lb | 20 kg · 44 lb | 29 kg · 64 lb | 42 kg · 93 lb |
| 80 kg · 176 lb | 7 kg · 15 lb | 12 kg · 26 lb | 21 kg · 46 lb | 30 kg · 67 lb | 44 kg · 96 lb |
| 90 kg · 198 lb | 7 kg · 16 lb | 12 kg · 27 lb | 22 kg · 48 lb | 32 kg · 70 lb | 45 kg · 99 lb |
Standards are estimates from Lyfta's strength model for a 30-year-old lifter, showing the one-rep max at each level. Beginner = stronger than 5% of lifters, Novice 34%, Intermediate 50%, Advanced 84%, Elite 95%.
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Frequently asked questions
- How do I calculate my Dumbbell Lunge strength level?
- Enter your Dumbbell Lunge one-rep max, plus your age, bodyweight, and gender. The Lyfta strength level calculator compares that lift with other lifters and ranks you from beginner to elite.
- What is the average Dumbbell Lunge weight?
- The median (intermediate) Dumbbell Lunge one-rep max is about 32 kg for an 80 kg man and about 19 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Dumbbell Lunge for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Dumbbell Lunge at about 32 kg (71 lb) and advanced at about 47 kg (104 lb). For a 60 kg (132 lb) woman, intermediate is about 19 kg (42 lb) and advanced about 28 kg (62 lb). The table on this page shows other bodyweights.
- What do beginner, novice, intermediate, advanced, and elite mean?
- They are percentile bands for lifters at your age and bodyweight. Beginner is stronger than about 5% of lifters, intermediate is around the median, advanced is stronger than about 84%, and elite is stronger than about 95%.
- How are Lyfta strength standards calculated?
- Lyfta uses statistical strength models built from lifter data. Your one-rep max is compared with the expected distribution for that exercise at the age, bodyweight, and gender you enter.