Barbell Lunges vs Split Squat Strength Standards
Compare your barbell lunge and split squat against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: Total barbell weight for Barbell Lunges and No external load for Split Squat. Use a strict barbell lunge from a stable back rack with full controlled depth and total repetitions across both legs; use a bodyweight static split squat using the last strict repetition count both sides can match. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Barbell Lunges vs Split Squat Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Barbell Lunge vs Split Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Barbell Lunge:45 lb20.4 kg Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Barbell Lunge:67 lb30.4 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Lunge:95 lb43.1 kg Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Barbell Lunge:129 lb58.5 kg Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 130 lb 59 kg | Barbell Lunge:47 lb21.3 kg Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Barbell Lunge:71 lb32.2 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Lunge:100 lb45.4 kg Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Barbell Lunge:136 lb61.7 kg Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 140 lb 63.5 kg | Barbell Lunge:50 lb22.7 kg Split Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps | Barbell Lunge:74 lb33.6 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Lunge:105 lb47.6 kg Split Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Barbell Lunge:143 lb64.9 kg Split Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps |
| 150 lb 68 kg | Barbell Lunge:52 lb23.6 kg Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Lunge:78 lb35.4 kg Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Barbell Lunge:110 lb49.9 kg Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Lunge:149 lb67.6 kg Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 160 lb 72.6 kg | Barbell Lunge:54 lb24.5 kg Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Lunge:81 lb36.7 kg Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Barbell Lunge:115 lb52.2 kg Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Lunge:156 lb70.8 kg Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 170 lb 77.1 kg | Barbell Lunge:57 lb25.9 kg Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Lunge:84 lb38.1 kg Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Barbell Lunge:120 lb54.4 kg Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Lunge:162 lb73.5 kg Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 180 lb 81.6 kg | Barbell Lunge:59 lb26.8 kg Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Lunge:88 lb39.9 kg Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Barbell Lunge:124 lb56.2 kg Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Lunge:169 lb76.7 kg Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 190 lb 86.2 kg | Barbell Lunge:61 lb27.7 kg Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Lunge:91 lb41.3 kg Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Barbell Lunge:129 lb58.5 kg Split Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Lunge:175 lb79.4 kg Split Squat:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps |
| 200 lb 90.7 kg | Barbell Lunge:63 lb28.6 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Lunge:94 lb42.6 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Barbell Lunge:133 lb60.3 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Barbell Lunge:181 lb82.1 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 210 lb 95.3 kg | Barbell Lunge:65 lb29.5 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Lunge:97 lb44 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Barbell Lunge:138 lb62.6 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Barbell Lunge:187 lb84.8 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 220 lb 99.8 kg | Barbell Lunge:67 lb30.4 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Lunge:100 lb45.4 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Barbell Lunge:142 lb64.4 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Barbell Lunge:193 lb87.5 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 230 lb 104.3 kg | Barbell Lunge:69 lb31.3 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Lunge:103 lb46.7 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Barbell Lunge:147 lb66.7 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Barbell Lunge:199 lb90.3 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 240 lb 108.9 kg | Barbell Lunge:71 lb32.2 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Lunge:106 lb48.1 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Barbell Lunge:151 lb68.5 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Barbell Lunge:204 lb92.5 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 250 lb 113.4 kg | Barbell Lunge:73 lb33.1 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Lunge:109 lb49.4 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Barbell Lunge:155 lb70.3 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Barbell Lunge:210 lb95.3 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 260 lb 117.9 kg | Barbell Lunge:75 lb34 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Lunge:112 lb50.8 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Barbell Lunge:159 lb72.1 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Barbell Lunge:216 lb98 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 270 lb 122.5 kg | Barbell Lunge:77 lb34.9 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Lunge:115 lb52.2 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Barbell Lunge:163 lb73.9 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Barbell Lunge:221 lb100.2 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 280 lb 127 kg | Barbell Lunge:79 lb35.8 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Lunge:118 lb53.5 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Barbell Lunge:167 lb75.7 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Barbell Lunge:227 lb103 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 290 lb 131.5 kg | Barbell Lunge:81 lb36.7 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Lunge:121 lb54.9 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Barbell Lunge:171 lb77.6 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Barbell Lunge:232 lb105.2 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
| 300 lb 136.1 kg | Barbell Lunge:83 lb37.6 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Lunge:123 lb55.8 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Barbell Lunge:175 lb79.4 kg Split Squat:Under 30: 23 reps30–39: 21 reps40–49: 18 reps50–59: 15 reps60+: 12 reps | Barbell Lunge:237 lb107.5 kg Split Squat:Under 30: 38 reps30–39: 34 reps40–49: 30 reps50–59: 25 reps60+: 19 reps |
Women’s Barbell Lunge vs Split Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Barbell Lunge:27 lb12.2 kg Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Lunge:41 lb18.6 kg Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Barbell Lunge:60 lb27.2 kg Split Squat:Under 30: 27 reps30–39: 24 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Lunge:82 lb37.2 kg Split Squat:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps |
| 110 lb 49.9 kg | Barbell Lunge:29 lb13.2 kg Split Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Barbell Lunge:44 lb20 kg Split Squat:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Barbell Lunge:63 lb28.6 kg Split Squat:Under 30: 27 reps30–39: 24 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Barbell Lunge:88 lb39.9 kg Split Squat:Under 30: 44 reps30–39: 40 reps40–49: 35 reps50–59: 29 reps60+: 22 reps |
| 120 lb 54.4 kg | Barbell Lunge:31 lb14.1 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Lunge:47 lb21.3 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Barbell Lunge:67 lb30.4 kg Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Barbell Lunge:93 lb42.2 kg Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 130 lb 59 kg | Barbell Lunge:33 lb15 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Lunge:49 lb22.2 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Barbell Lunge:71 lb32.2 kg Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Barbell Lunge:98 lb44.5 kg Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 140 lb 63.5 kg | Barbell Lunge:34 lb15.4 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Lunge:52 lb23.6 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Barbell Lunge:74 lb33.6 kg Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Barbell Lunge:103 lb46.7 kg Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 150 lb 68 kg | Barbell Lunge:36 lb16.3 kg Split Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Barbell Lunge:54 lb24.5 kg Split Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Barbell Lunge:78 lb35.4 kg Split Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps | Barbell Lunge:108 lb49 kg Split Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps |
| 160 lb 72.6 kg | Barbell Lunge:38 lb17.2 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Barbell Lunge:56 lb25.4 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Barbell Lunge:81 lb36.7 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Lunge:113 lb51.3 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 170 lb 77.1 kg | Barbell Lunge:39 lb17.7 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Barbell Lunge:59 lb26.8 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Barbell Lunge:85 lb38.6 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Lunge:117 lb53.1 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 180 lb 81.6 kg | Barbell Lunge:41 lb18.6 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Barbell Lunge:61 lb27.7 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Barbell Lunge:88 lb39.9 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Lunge:122 lb55.3 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 190 lb 86.2 kg | Barbell Lunge:42 lb19.1 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Barbell Lunge:63 lb28.6 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Barbell Lunge:91 lb41.3 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Lunge:126 lb57.2 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 200 lb 90.7 kg | Barbell Lunge:44 lb20 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Barbell Lunge:65 lb29.5 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Barbell Lunge:94 lb42.6 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Lunge:131 lb59.4 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 210 lb 95.3 kg | Barbell Lunge:45 lb20.4 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Barbell Lunge:68 lb30.8 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Barbell Lunge:98 lb44.5 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Lunge:135 lb61.2 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 220 lb 99.8 kg | Barbell Lunge:46 lb20.9 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Barbell Lunge:70 lb31.8 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Barbell Lunge:101 lb45.8 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Lunge:139 lb63 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 230 lb 104.3 kg | Barbell Lunge:48 lb21.8 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Barbell Lunge:72 lb32.7 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Barbell Lunge:104 lb47.2 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Lunge:144 lb65.3 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
| 240 lb 108.9 kg | Barbell Lunge:49 lb22.2 kg Split Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Barbell Lunge:74 lb33.6 kg Split Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps | Barbell Lunge:107 lb48.5 kg Split Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Barbell Lunge:148 lb67.1 kg Split Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps |
How Your Barbell Lunges vs Split Squat Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Barbell Lunge, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison.
2. Rate the Barbell Lunge result
The standards use the sex-specific strength levels from the individual Barbell Lunge tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
3. Rate the Split Squat result
The canonical thresholds vary by sex, bodyweight band, and age range; the repetition result remains separate from estimated one-rep-max weight. The calculator uses strict bodyweight repetitions per side, capped at the last count both sides can match and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the barbell lunge | Adjust total-load barbell lunge targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Rate the split squat | Rate strict matched repetitions per side without converting them into weight. Measurement: Strict reps per side. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Barbell Lunges and Split Squat Standards Differ
What the men’s standards show:
Elite weight targets from 120 to 300 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Barbell Lunges and Split Squat Standards Differ
What the women’s standards show:
Elite weight targets from 100 to 240 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Barbell Lunges and Split Squat Exercises Used by This Calculator
This calculator uses a strict back-rack barbell lunge and a bodyweight static split squat. Use strict canonical Barbell Lunges and Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter total barbell weight and total reps across both legs
Use a stable back rack, step into each lunge under control, lower until the front thigh reaches at least parallel, and return to full standing. Enter total repetitions across both legs with one consistent lunge direction. Do not count dumbbell, walking, static split-squat, Smith-machine, machine, partial, or assisted reps.
Count only strict matched repetitions per side
Use a static split stance and the same depth on both sides. Enter the last strict rep count both sides can match. Do not enter external load or count Bulgarian split squats, lunges, assisted reps, partial reps, weighted reps, or multiple sets combined.
Enter one recent Barbell Lunges result and one recent Split Squat result
Use each exercise’s canonical input: Total barbell weight for Barbell Lunges and No external load for Split Squat.
Related Tools
- Barbell Lunge — View the individual Barbell Lunge standards and next strength-level target.
- Split Squat Strength Standards — View the individual Split Squat standards and next strength-level target.
- Reverse Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Walking Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Lunges Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.