Barbell Lunge vs Barbell Walking Lunge Strength Standards
Compare your barbell lunge and barbell walking lunge against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Total barbell weight and a whole number from 1 to 12 reps for Barbell Lunges and Weight used and a whole number from 1 to 12 reps for Barbell Walking Lunge. Testing: a strict barbell lunge from a stable back rack with full controlled depth and total repetitions across both legs; the total barbell weight used for the back-rack walking lunge set. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Barbell Lunges vs Barbell Walking Lunge Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell lunge and barbell walking lunge to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell lunge and barbell walking lunge.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell Lunge / Barbell Walking Lunge, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell Lunge vs Barbell Walking Lunge Standards
How to read the table: The first number is Barbell Lunge; the second is Barbell Walking Lunge. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 45 / 63 lb 20.4 / 28.6 kg | 67 / 98 lb 30.4 / 44.5 kg | 95 / 133 lb 43.1 / 60.3 kg | 129 / 168 lb 58.5 / 76.2 kg |
| 130 lb 59 kg | 47 / 67 lb 21.3 / 30.4 kg | 71 / 103 lb 32.2 / 46.7 kg | 100 / 141 lb 45.4 / 64 kg | 136 / 177 lb 61.7 / 80.3 kg |
| 140 lb 63.5 kg | 50 / 70 lb 22.7 / 31.8 kg | 74 / 109 lb 33.6 / 49.4 kg | 105 / 148 lb 47.6 / 67.1 kg | 143 / 186 lb 64.9 / 84.4 kg |
| 150 lb 68 kg | 52 / 73 lb 23.6 / 33.1 kg | 78 / 114 lb 35.4 / 51.7 kg | 110 / 155 lb 49.9 / 70.3 kg | 149 / 195 lb 67.6 / 88.5 kg |
| 160 lb 72.6 kg | 54 / 77 lb 24.5 / 34.9 kg | 81 / 119 lb 36.7 / 54 kg | 115 / 161 lb 52.2 / 73 kg | 156 / 203 lb 70.8 / 92.1 kg |
| 170 lb 77.1 kg | 57 / 80 lb 25.9 / 36.3 kg | 84 / 123 lb 38.1 / 55.8 kg | 120 / 168 lb 54.4 / 76.2 kg | 162 / 212 lb 73.5 / 96.2 kg |
| 180 lb 81.6 kg | 59 / 83 lb 26.8 / 37.6 kg | 88 / 128 lb 39.9 / 58.1 kg | 124 / 175 lb 56.2 / 79.4 kg | 169 / 220 lb 76.7 / 99.8 kg |
| 190 lb 86.2 kg | 61 / 86 lb 27.7 / 39 kg | 91 / 133 lb 41.3 / 60.3 kg | 129 / 181 lb 58.5 / 82.1 kg | 175 / 228 lb 79.4 / 103.4 kg |
| 200 lb 90.7 kg | 63 / 89 lb 28.6 / 40.4 kg | 94 / 138 lb 42.6 / 62.6 kg | 133 / 187 lb 60.3 / 84.8 kg | 181 / 236 lb 82.1 / 107 kg |
| 210 lb 95.3 kg | 65 / 92 lb 29.5 / 41.7 kg | 97 / 142 lb 44 / 64.4 kg | 138 / 193 lb 62.6 / 87.5 kg | 187 / 244 lb 84.8 / 110.7 kg |
| 220 lb 99.8 kg | 67 / 95 lb 30.4 / 43.1 kg | 100 / 147 lb 45.4 / 66.7 kg | 142 / 200 lb 64.4 / 90.7 kg | 193 / 251 lb 87.5 / 113.9 kg |
| 230 lb 104.3 kg | 69 / 98 lb 31.3 / 44.5 kg | 103 / 151 lb 46.7 / 68.5 kg | 147 / 206 lb 66.7 / 93.4 kg | 199 / 259 lb 90.3 / 117.5 kg |
| 240 lb 108.9 kg | 71 / 100 lb 32.2 / 45.4 kg | 106 / 155 lb 48.1 / 70.3 kg | 151 / 212 lb 68.5 / 96.2 kg | 204 / 266 lb 92.5 / 120.7 kg |
| 250 lb 113.4 kg | 73 / 103 lb 33.1 / 46.7 kg | 109 / 160 lb 49.4 / 72.6 kg | 155 / 217 lb 70.3 / 98.4 kg | 210 / 274 lb 95.3 / 124.3 kg |
| 260 lb 117.9 kg | 75 / 106 lb 34 / 48.1 kg | 112 / 164 lb 50.8 / 74.4 kg | 159 / 223 lb 72.1 / 101.2 kg | 216 / 281 lb 98 / 127.5 kg |
| 270 lb 122.5 kg | 77 / 109 lb 34.9 / 49.4 kg | 115 / 168 lb 52.2 / 76.2 kg | 163 / 229 lb 73.9 / 103.9 kg | 221 / 288 lb 100.2 / 130.6 kg |
| 280 lb 127 kg | 79 / 111 lb 35.8 / 50.3 kg | 118 / 172 lb 53.5 / 78 kg | 167 / 234 lb 75.7 / 106.1 kg | 227 / 295 lb 103 / 133.8 kg |
| 290 lb 131.5 kg | 81 / 114 lb 36.7 / 51.7 kg | 121 / 176 lb 54.9 / 79.8 kg | 171 / 240 lb 77.6 / 108.9 kg | 232 / 302 lb 105.2 / 137 kg |
| 300 lb 136.1 kg | 83 / 117 lb 37.6 / 53.1 kg | 123 / 180 lb 55.8 / 81.6 kg | 175 / 245 lb 79.4 / 111.1 kg | 237 / 309 lb 107.5 / 140.2 kg |
Women’s Barbell Lunge vs Barbell Walking Lunge Standards
How to read the table: The first number is Barbell Lunge; the second is Barbell Walking Lunge. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 27 / 37 lb 12.2 / 16.8 kg | 41 / 57 lb 18.6 / 25.9 kg | 60 / 82 lb 27.2 / 37.2 kg | 82 / 109 lb 37.2 / 49.4 kg |
| 110 lb 49.9 kg | 29 / 39 lb 13.2 / 17.7 kg | 44 / 61 lb 20 / 27.7 kg | 63 / 88 lb 28.6 / 39.9 kg | 88 / 116 lb 39.9 / 52.6 kg |
| 120 lb 54.4 kg | 31 / 41 lb 14.1 / 18.6 kg | 47 / 65 lb 21.3 / 29.5 kg | 67 / 93 lb 30.4 / 42.2 kg | 93 / 123 lb 42.2 / 55.8 kg |
| 130 lb 59 kg | 33 / 44 lb 15 / 20 kg | 49 / 68 lb 22.2 / 30.8 kg | 71 / 98 lb 32.2 / 44.5 kg | 98 / 130 lb 44.5 / 59 kg |
| 140 lb 63.5 kg | 34 / 46 lb 15.4 / 20.9 kg | 52 / 72 lb 23.6 / 32.7 kg | 74 / 103 lb 33.6 / 46.7 kg | 103 / 137 lb 46.7 / 62.1 kg |
| 150 lb 68 kg | 36 / 48 lb 16.3 / 21.8 kg | 54 / 75 lb 24.5 / 34 kg | 78 / 108 lb 35.4 / 49 kg | 108 / 143 lb 49 / 64.9 kg |
| 160 lb 72.6 kg | 38 / 50 lb 17.2 / 22.7 kg | 56 / 78 lb 25.4 / 35.4 kg | 81 / 113 lb 36.7 / 51.3 kg | 113 / 149 lb 51.3 / 67.6 kg |
| 170 lb 77.1 kg | 39 / 52 lb 17.7 / 23.6 kg | 59 / 82 lb 26.8 / 37.2 kg | 85 / 117 lb 38.6 / 53.1 kg | 117 / 155 lb 53.1 / 70.3 kg |
| 180 lb 81.6 kg | 41 / 54 lb 18.6 / 24.5 kg | 61 / 85 lb 27.7 / 38.6 kg | 88 / 122 lb 39.9 / 55.3 kg | 122 / 161 lb 55.3 / 73 kg |
| 190 lb 86.2 kg | 42 / 56 lb 19.1 / 25.4 kg | 63 / 88 lb 28.6 / 39.9 kg | 91 / 126 lb 41.3 / 57.2 kg | 126 / 167 lb 57.2 / 75.7 kg |
| 200 lb 90.7 kg | 44 / 58 lb 20 / 26.3 kg | 65 / 91 lb 29.5 / 41.3 kg | 94 / 131 lb 42.6 / 59.4 kg | 131 / 173 lb 59.4 / 78.5 kg |
| 210 lb 95.3 kg | 45 / 60 lb 20.4 / 27.2 kg | 68 / 94 lb 30.8 / 42.6 kg | 98 / 135 lb 44.5 / 61.2 kg | 135 / 179 lb 61.2 / 81.2 kg |
| 220 lb 99.8 kg | 46 / 62 lb 20.9 / 28.1 kg | 70 / 97 lb 31.8 / 44 kg | 101 / 139 lb 45.8 / 63 kg | 139 / 185 lb 63 / 83.9 kg |
| 230 lb 104.3 kg | 48 / 64 lb 21.8 / 29 kg | 72 / 100 lb 32.7 / 45.4 kg | 104 / 144 lb 47.2 / 65.3 kg | 144 / 190 lb 65.3 / 86.2 kg |
| 240 lb 108.9 kg | 49 / 66 lb 22.2 / 29.9 kg | 74 / 103 lb 33.6 / 46.7 kg | 107 / 148 lb 48.5 / 67.1 kg | 148 / 196 lb 67.1 / 88.9 kg |
How Your Barbell Lunges vs Barbell Walking Lunge Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- 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. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell lunge strength level
The standards use the sex-specific strength levels from the individual Barbell Lunge tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lunge with more total barbell weight without requiring strength to increase pound for pound.
3. Find the barbell walking lunge strength level
The standards use the sex-specific thresholds from the individual Barbell Walking Lunge tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell lunge | Adjust total-load barbell lunge targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell walking lunge | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Lunges and Barbell Walking Lunge Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the barbell walking lunge standard is higher; below zero means the barbell lunge standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
17.7 → 32.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell walking lunge standard minus the barbell lunge standard. A plus sign means the barbell walking lunge standard is higher. A minus sign means the barbell lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +18 lb +8.2 kg | +31 lb +14.1 kg | +38 lb +17.2 kg | +39 lb +17.7 kg |
| 130 lb 59 kg | +20 lb +9.1 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +41 lb +18.6 kg |
| 140 lb 63.5 kg | +20 lb +9.1 kg | +35 lb +15.8 kg | +43 lb +19.5 kg | +43 lb +19.5 kg |
| 150 lb 68 kg | +21 lb +9.5 kg | +36 lb +16.3 kg | +45 lb +20.4 kg | +46 lb +20.9 kg |
| 160 lb 72.6 kg | +23 lb +10.4 kg | +38 lb +17.3 kg | +46 lb +20.8 kg | +47 lb +21.3 kg |
| 170 lb 77.1 kg | +23 lb +10.4 kg | +39 lb +17.7 kg | +48 lb +21.8 kg | +50 lb +22.7 kg |
| 180 lb 81.6 kg | +24 lb +10.8 kg | +40 lb +18.2 kg | +51 lb +23.2 kg | +51 lb +23.1 kg |
| 190 lb 86.2 kg | +25 lb +11.3 kg | +42 lb +19 kg | +52 lb +23.6 kg | +53 lb +24 kg |
| 200 lb 90.7 kg | +26 lb +11.8 kg | +44 lb +20 kg | +54 lb +24.5 kg | +55 lb +24.9 kg |
| 210 lb 95.3 kg | +27 lb +12.2 kg | +45 lb +20.4 kg | +55 lb +24.9 kg | +57 lb +25.9 kg |
| 220 lb 99.8 kg | +28 lb +12.7 kg | +47 lb +21.3 kg | +58 lb +26.3 kg | +58 lb +26.4 kg |
| 230 lb 104.3 kg | +29 lb +13.2 kg | +48 lb +21.8 kg | +59 lb +26.7 kg | +60 lb +27.2 kg |
| 240 lb 108.9 kg | +29 lb +13.2 kg | +49 lb +22.2 kg | +61 lb +27.7 kg | +62 lb +28.2 kg |
| 250 lb 113.4 kg | +30 lb +13.6 kg | +51 lb +23.2 kg | +62 lb +28.1 kg | +64 lb +29 kg |
| 260 lb 117.9 kg | +31 lb +14.1 kg | +52 lb +23.6 kg | +64 lb +29.1 kg | +65 lb +29.5 kg |
| 270 lb 122.5 kg | +32 lb +14.5 kg | +53 lb +24 kg | +66 lb +30 kg | +67 lb +30.4 kg |
| 280 lb 127 kg | +32 lb +14.5 kg | +54 lb +24.5 kg | +67 lb +30.4 kg | +68 lb +30.8 kg |
| 290 lb 131.5 kg | +33 lb +15 kg | +55 lb +24.9 kg | +69 lb +31.3 kg | +70 lb +31.8 kg |
| 300 lb 136.1 kg | +34 lb +15.5 kg | +57 lb +25.8 kg | +70 lb +31.7 kg | +72 lb +32.7 kg |
How Women’s Barbell Lunges and Barbell Walking Lunge Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
12.2 → 21.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell walking lunge standard minus the barbell lunge standard. A plus sign means the barbell walking lunge standard is higher. A minus sign means the barbell lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +10 lb +4.6 kg | +16 lb +7.3 kg | +22 lb +10 kg | +27 lb +12.2 kg |
| 110 lb 49.9 kg | +10 lb +4.5 kg | +17 lb +7.7 kg | +25 lb +11.3 kg | +28 lb +12.7 kg |
| 120 lb 54.4 kg | +10 lb +4.5 kg | +18 lb +8.2 kg | +26 lb +11.8 kg | +30 lb +13.6 kg |
| 130 lb 59 kg | +11 lb +5 kg | +19 lb +8.6 kg | +27 lb +12.3 kg | +32 lb +14.5 kg |
| 140 lb 63.5 kg | +12 lb +5.5 kg | +20 lb +9.1 kg | +29 lb +13.1 kg | +34 lb +15.4 kg |
| 150 lb 68 kg | +12 lb +5.5 kg | +21 lb +9.5 kg | +30 lb +13.6 kg | +35 lb +15.9 kg |
| 160 lb 72.6 kg | +12 lb +5.5 kg | +22 lb +10 kg | +32 lb +14.6 kg | +36 lb +16.3 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +23 lb +10.4 kg | +32 lb +14.5 kg | +38 lb +17.2 kg |
| 180 lb 81.6 kg | +13 lb +5.9 kg | +24 lb +10.9 kg | +34 lb +15.4 kg | +39 lb +17.7 kg |
| 190 lb 86.2 kg | +14 lb +6.3 kg | +25 lb +11.3 kg | +35 lb +15.9 kg | +41 lb +18.5 kg |
| 200 lb 90.7 kg | +14 lb +6.3 kg | +26 lb +11.8 kg | +37 lb +16.8 kg | +42 lb +19.1 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +26 lb +11.8 kg | +37 lb +16.7 kg | +44 lb +20 kg |
| 220 lb 99.8 kg | +16 lb +7.2 kg | +27 lb +12.2 kg | +38 lb +17.2 kg | +46 lb +20.9 kg |
| 230 lb 104.3 kg | +16 lb +7.2 kg | +28 lb +12.7 kg | +40 lb +18.1 kg | +46 lb +20.9 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +29 lb +13.1 kg | +41 lb +18.6 kg | +48 lb +21.8 kg |
Barbell Lunges and Barbell Walking Lunge Exercises Used by This Calculator
This calculator uses a strict back-rack barbell lunge and a strict barbell walking lunge test. Use strict canonical Barbell Lunges and Barbell Walking Lunge 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.
Use the canonical Barbell Walking Lunge setup and load convention
the total barbell weight used for the back-rack walking lunge set total reps across both legs combined step forward under control, reach valid lunge depth, recover into the next walking step, and keep the barbell and trunk stable Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Barbell Lunges result and one recent Barbell Walking Lunge result
Use each exercise’s canonical input: Total barbell weight and a whole number from 1 to 12 reps for Barbell Lunges and Weight used and a whole number from 1 to 12 reps for Barbell Walking Lunge.
Related Tools
- Barbell Lunge — View the individual Barbell Lunge standards and next strength-level target.
- Barbell Walking Lunge — View the individual Barbell Walking Lunge standards and next strength-level target.
- Dumbbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Walking Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.