Dumbbell Lunge

Dumbbell Lunge is a legs exercise focused on Quadriceps, Gluteus maximus, Hamstrings. You can review average reps and rep standards on one page.

Log Dumbbell Lunge

Average reps: Intermediate

Reference for an intermediate lifter.

Men 30 kg

Women 19 kg

Dumbbell Lunge: Average reps

Level
Beginner	8 kg	5 kg
Novice	17 kg	11 kg
Intermediate	30 kg	19 kg
Advanced	46 kg	29 kg
Elite	66 kg	44 kg

Note: These values estimate average reps that can be completed in one set. Bodyweight, range of motion, tempo, and other personal factors can affect performance. See the detailed tables below.

Men by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	3	9	19	32	48
55	4	11	21	35	51
60	5	12	23	38	55
65	6	14	26	40	58
70	7	16	28	43	61
75	8	17	29	45	64
80	9	18	31	48	67
85	10	20	33	50	69
90	11	21	35	52	72
95	12	23	37	54	74
100	13	24	38	56	77
105	14	25	40	58	79
110	15	26	41	60	81
115	16	28	43	62	83
120	17	29	44	64	85
125	18	30	46	65	87
130	19	31	47	67	89
135	20	32	49	69	91
140	20	33	50	70	93

Men by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	14	25	39	56
20	7	16	29	45	64
25	8	17	30	46	66
30	8	17	30	46	66
35	8	17	30	46	66
40	8	17	30	46	66
45	7	16	28	44	62
50	7	15	26	41	58
55	6	14	24	38	54
60	6	12	22	35	49
65	5	11	20	31	45
70	5	10	18	28	40
75	4	9	16	25	36
80	4	8	14	23	32
85	3	7	13	20	29
90	3	7	12	18	26

Women by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	4	9	16	25	36
45	4	9	17	26	37
50	5	10	17	27	38
55	5	10	18	28	39
60	5	11	19	28	40
65	6	11	19	29	41
70	6	12	20	30	42
75	6	12	20	31	42
80	7	12	21	31	43
85	7	13	21	32	44
90	7	13	22	32	44
95	7	14	22	33	45
100	8	14	23	33	46
105	8	14	23	34	46
110	8	14	23	34	47
115	8	15	24	35	47
120	8	15	24	35	48

Women by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	9	16	25	34
20	5	11	18	28	39
25	5	11	19	29	40
30	5	11	19	29	40
35	5	11	19	29	40
40	5	11	19	29	40
45	5	10	18	27	38
50	5	10	17	26	36
55	4	9	15	24	33
60	4	8	14	22	30
65	4	7	13	20	27
70	3	7	11	18	25
75	3	6	10	16	22
80	3	5	9	14	20
85	2	5	8	13	18
90	2	4	7	11	16

Note: The table values are reference rep counts for one set. Bodyweight data can help estimate relative load, while age data can show trend differences.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Dumbbell Lunge in Shiba

How to read the table

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

More exercises

Legs

Bulgarian Split Squat

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	3	9	19	32	48
55	4	11	21	35	51
60	5	12	23	38	55
65	6	14	26	40	58
70	7	16	28	43	61
75	8	17	29	45	64
80	9	18	31	48	67
85	10	20	33	50	69
90	11	21	35	52	72
95	12	23	37	54	74
100	13	24	38	56	77
105	14	25	40	58	79
110	15	26	41	60	81
115	16	28	43	62	83
120	17	29	44	64	85
125	18	30	46	65	87
130	19	31	47	67	89
135	20	32	49	69	91
140	20	33	50	70	93

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	14	25	39	56
20	7	16	29	45	64
25	8	17	30	46	66
30	8	17	30	46	66
35	8	17	30	46	66
40	8	17	30	46	66
45	7	16	28	44	62
50	7	15	26	41	58
55	6	14	24	38	54
60	6	12	22	35	49
65	5	11	20	31	45
70	5	10	18	28	40
75	4	9	16	25	36
80	4	8	14	23	32
85	3	7	13	20	29
90	3	7	12	18	26

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	4	9	16	25	36
45	4	9	17	26	37
50	5	10	17	27	38
55	5	10	18	28	39
60	5	11	19	28	40
65	6	11	19	29	41
70	6	12	20	30	42
75	6	12	20	31	42
80	7	12	21	31	43
85	7	13	21	32	44
90	7	13	22	32	44
95	7	14	22	33	45
100	8	14	23	33	46
105	8	14	23	34	46
110	8	14	23	34	47
115	8	15	24	35	47
120	8	15	24	35	48

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	9	16	25	34
20	5	11	18	28	39
25	5	11	19	29	40
30	5	11	19	29	40
35	5	11	19	29	40
40	5	11	19	29	40
45	5	10	18	27	38
50	5	10	17	26	36
55	4	9	15	24	33
60	4	8	14	22	30
65	4	7	13	20	27
70	3	7	11	18	25
75	3	6	10	16	22
80	3	5	9	14	20
85	2	5	8	13	18
90	2	4	7	11	16

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	3	9	19	32	48
55	4	11	21	35	51
60	5	12	23	38	55
65	6	14	26	40	58
70	7	16	28	43	61
75	8	17	29	45	64
80	9	18	31	48	67
85	10	20	33	50	69
90	11	21	35	52	72
95	12	23	37	54	74
100	13	24	38	56	77
105	14	25	40	58	79
110	15	26	41	60	81
115	16	28	43	62	83
120	17	29	44	64	85
125	18	30	46	65	87
130	19	31	47	67	89
135	20	32	49	69	91
140	20	33	50	70	93

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	14	25	39	56
20	7	16	29	45	64
25	8	17	30	46	66
30	8	17	30	46	66
35	8	17	30	46	66
40	8	17	30	46	66
45	7	16	28	44	62
50	7	15	26	41	58
55	6	14	24	38	54
60	6	12	22	35	49
65	5	11	20	31	45
70	5	10	18	28	40
75	4	9	16	25	36
80	4	8	14	23	32
85	3	7	13	20	29
90	3	7	12	18	26

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	4	9	16	25	36
45	4	9	17	26	37
50	5	10	17	27	38
55	5	10	18	28	39
60	5	11	19	28	40
65	6	11	19	29	41
70	6	12	20	30	42
75	6	12	20	31	42
80	7	12	21	31	43
85	7	13	21	32	44
90	7	13	22	32	44
95	7	14	22	33	45
100	8	14	23	33	46
105	8	14	23	34	46
110	8	14	23	34	47
115	8	15	24	35	47
120	8	15	24	35	48

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	9	16	25	34
20	5	11	18	28	39
25	5	11	19	29	40
30	5	11	19	29	40
35	5	11	19	29	40
40	5	11	19	29	40
45	5	10	18	27	38
50	5	10	17	26	36
55	4	9	15	24	33
60	4	8	14	22	30
65	4	7	13	20	27
70	3	7	11	18	25
75	3	6	10	16	22
80	3	5	9	14	20
85	2	5	8	13	18
90	2	4	7	11	16

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	3	9	19	32	48
55	4	11	21	35	51
60	5	12	23	38	55
65	6	14	26	40	58
70	7	16	28	43	61
75	8	17	29	45	64
80	9	18	31	48	67
85	10	20	33	50	69
90	11	21	35	52	72
95	12	23	37	54	74
100	13	24	38	56	77
105	14	25	40	58	79
110	15	26	41	60	81
115	16	28	43	62	83
120	17	29	44	64	85
125	18	30	46	65	87
130	19	31	47	67	89
135	20	32	49	69	91
140	20	33	50	70	93

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	14	25	39	56
20	7	16	29	45	64
25	8	17	30	46	66
30	8	17	30	46	66
35	8	17	30	46	66
40	8	17	30	46	66
45	7	16	28	44	62
50	7	15	26	41	58
55	6	14	24	38	54
60	6	12	22	35	49
65	5	11	20	31	45
70	5	10	18	28	40
75	4	9	16	25	36
80	4	8	14	23	32
85	3	7	13	20	29
90	3	7	12	18	26

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	4	9	16	25	36
45	4	9	17	26	37
50	5	10	17	27	38
55	5	10	18	28	39
60	5	11	19	28	40
65	6	11	19	29	41
70	6	12	20	30	42
75	6	12	20	31	42
80	7	12	21	31	43
85	7	13	21	32	44
90	7	13	22	32	44
95	7	14	22	33	45
100	8	14	23	33	46
105	8	14	23	34	46
110	8	14	23	34	47
115	8	15	24	35	47
120	8	15	24	35	48

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	9	16	25	34
20	5	11	18	28	39
25	5	11	19	29	40
30	5	11	19	29	40
35	5	11	19	29	40
40	5	11	19	29	40
45	5	10	18	27	38
50	5	10	17	26	36
55	4	9	15	24	33
60	4	8	14	22	30
65	4	7	13	20	27
70	3	7	11	18	25
75	3	6	10	16	22
80	3	5	9	14	20
85	2	5	8	13	18
90	2	4	7	11	16