Walking Lunge

Walking Lunge shows average weight and strength standards as a reference for legs. Primary muscles: Quadriceps, Gluteus maximus.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 139 lb

Women 107 lb

Walking Lunge: Average weight [1RM]

Level
Beginner	6 lb	41 lb
Novice	49 lb	70 lb
Intermediate	139 lb	107 lb
Advanced	276 lb	152 lb
Elite	449 lb	203 lb

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	0	17	78	183	325
120	0	22	89	200	347
130	1	28	100	216	368
140	2	34	111	232	388
150	3	40	121	246	407
160	5	45	131	261	426
170	7	51	141	274	443
180	9	57	150	288	460
190	12	63	160	301	476
200	14	69	169	313	492
210	17	74	178	325	507
220	20	80	186	337	522
230	23	86	195	348	536
240	26	91	203	359	550
250	29	97	211	370	563
260	32	102	219	381	576
270	35	108	227	391	589
280	38	113	235	401	601
290	41	118	242	411	613
300	44	123	250	421	625
310	47	128	257	430	636

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	42	119	235	382
20	6	48	136	269	438
25	6	49	139	276	449
30	6	49	139	276	449
35	6	49	139	276	449
40	6	49	139	276	449
45	6	46	132	262	426
50	5	44	124	246	400
55	5	40	115	227	370
60	4	37	105	207	338
65	4	33	95	187	305
70	4	30	85	168	274
75	3	27	76	150	245
80	3	24	68	134	219
85	3	21	61	120	196
90	2	19	55	109	177

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	32	57	91	133	181
100	35	61	95	138	186
110	37	63	99	142	191
120	39	66	102	146	196
130	41	69	105	150	200
140	43	71	108	153	204
150	44	73	111	157	208
160	46	75	114	160	211
170	48	77	116	163	215
180	49	79	118	165	218
190	51	81	121	168	221
200	52	83	123	171	224
210	53	85	125	173	226
220	55	86	127	175	229
230	56	88	129	178	232
240	57	89	131	180	234
250	58	91	132	182	237
260	59	92	134	184	239

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	35	59	91	130	173
20	40	68	104	148	198
25	41	70	107	152	203
30	41	70	107	152	203
35	41	70	107	152	203
40	41	70	107	152	203
45	39	66	101	144	192
50	37	62	95	136	181
55	34	57	88	125	167
60	31	52	80	114	153
65	28	47	73	103	138
70	25	42	65	93	124
75	23	38	58	83	111
80	20	34	52	74	99
85	18	30	47	66	89
90	16	27	42	60	80

Group	Muscles
Primary muscles	Quadriceps, Gluteus maximus
Secondary muscles	Hamstrings, Adductors
Stabilizers	External obliques
Grip	None

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%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	0	17	78	183	325
120	0	22	89	200	347
130	1	28	100	216	368
140	2	34	111	232	388
150	3	40	121	246	407
160	5	45	131	261	426
170	7	51	141	274	443
180	9	57	150	288	460
190	12	63	160	301	476
200	14	69	169	313	492
210	17	74	178	325	507
220	20	80	186	337	522
230	23	86	195	348	536
240	26	91	203	359	550
250	29	97	211	370	563
260	32	102	219	381	576
270	35	108	227	391	589
280	38	113	235	401	601
290	41	118	242	411	613
300	44	123	250	421	625
310	47	128	257	430	636

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	42	119	235	382
20	6	48	136	269	438
25	6	49	139	276	449
30	6	49	139	276	449
35	6	49	139	276	449
40	6	49	139	276	449
45	6	46	132	262	426
50	5	44	124	246	400
55	5	40	115	227	370
60	4	37	105	207	338
65	4	33	95	187	305
70	4	30	85	168	274
75	3	27	76	150	245
80	3	24	68	134	219
85	3	21	61	120	196
90	2	19	55	109	177

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	32	57	91	133	181
100	35	61	95	138	186
110	37	63	99	142	191
120	39	66	102	146	196
130	41	69	105	150	200
140	43	71	108	153	204
150	44	73	111	157	208
160	46	75	114	160	211
170	48	77	116	163	215
180	49	79	118	165	218
190	51	81	121	168	221
200	52	83	123	171	224
210	53	85	125	173	226
220	55	86	127	175	229
230	56	88	129	178	232
240	57	89	131	180	234
250	58	91	132	182	237
260	59	92	134	184	239

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	35	59	91	130	173
20	40	68	104	148	198
25	41	70	107	152	203
30	41	70	107	152	203
35	41	70	107	152	203
40	41	70	107	152	203
45	39	66	101	144	192
50	37	62	95	136	181
55	34	57	88	125	167
60	31	52	80	114	153
65	28	47	73	103	138
70	25	42	65	93	124
75	23	38	58	83	111
80	20	34	52	74	99
85	18	30	47	66	89
90	16	27	42	60	80

Walking Lunge

Average weight: Intermediate

Walking Lunge: Average weight [1RM]

Walking Lunge: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

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How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	0	17	78	183	325
120	0	22	89	200	347
130	1	28	100	216	368
140	2	34	111	232	388
150	3	40	121	246	407
160	5	45	131	261	426
170	7	51	141	274	443
180	9	57	150	288	460
190	12	63	160	301	476
200	14	69	169	313	492
210	17	74	178	325	507
220	20	80	186	337	522
230	23	86	195	348	536
240	26	91	203	359	550
250	29	97	211	370	563
260	32	102	219	381	576
270	35	108	227	391	589
280	38	113	235	401	601
290	41	118	242	411	613
300	44	123	250	421	625
310	47	128	257	430	636

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	42	119	235	382
20	6	48	136	269	438
25	6	49	139	276	449
30	6	49	139	276	449
35	6	49	139	276	449
40	6	49	139	276	449
45	6	46	132	262	426
50	5	44	124	246	400
55	5	40	115	227	370
60	4	37	105	207	338
65	4	33	95	187	305
70	4	30	85	168	274
75	3	27	76	150	245
80	3	24	68	134	219
85	3	21	61	120	196
90	2	19	55	109	177

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	32	57	91	133	181
100	35	61	95	138	186
110	37	63	99	142	191
120	39	66	102	146	196
130	41	69	105	150	200
140	43	71	108	153	204
150	44	73	111	157	208
160	46	75	114	160	211
170	48	77	116	163	215
180	49	79	118	165	218
190	51	81	121	168	221
200	52	83	123	171	224
210	53	85	125	173	226
220	55	86	127	175	229
230	56	88	129	178	232
240	57	89	131	180	234
250	58	91	132	182	237
260	59	92	134	184	239

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	35	59	91	130	173
20	40	68	104	148	198
25	41	70	107	152	203
30	41	70	107	152	203
35	41	70	107	152	203
40	41	70	107	152	203
45	39	66	101	144	192
50	37	62	95	136	181
55	34	57	88	125	167
60	31	52	80	114	153
65	28	47	73	103	138
70	25	42	65	93	124
75	23	38	58	83	111
80	20	34	52	74	99
85	18	30	47	66	89
90	16	27	42	60	80