Barbell Lunge vs Smith Machine Reverse Lunge Strength Standards
Compare your barbell lunge and smith machine reverse lunge against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms. For the first exercise, 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. For the second exercise, the lifter must step one leg backward, descend to the specified reverse-lunge depth, then drive back to the original standing position before the next rep. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Lunges vs Smith Machine Reverse Lunge Strength Standards
These bodyweight tables place the barbell lunge and smith machine reverse lunge targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Barbell Lunge / Smith Machine Reverse Lunge, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Barbell Lunge vs Smith Machine Reverse Lunge Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 95 lb43.1 kg | 129 lb58.5 kg |
| Smith Machine Reverse Lunge | 62 lb28.1 kg | 92 lb41.7 kg | 129 lb58.5 kg | 165 lb74.8 kg | |
| 130 lb59 kg | Barbell Lunge | 47 lb21.3 kg | 71 lb32.2 kg | 100 lb45.4 kg | 136 lb61.7 kg |
| Smith Machine Reverse Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 174 lb78.9 kg | |
| 140 lb63.5 kg | Barbell Lunge | 50 lb22.7 kg | 74 lb33.6 kg | 105 lb47.6 kg | 143 lb64.9 kg |
| Smith Machine Reverse Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 183 lb83 kg | |
| 150 lb68 kg | Barbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 110 lb49.9 kg | 149 lb67.6 kg |
| Smith Machine Reverse Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 191 lb86.6 kg | |
| 160 lb72.6 kg | Barbell Lunge | 54 lb24.5 kg | 81 lb36.7 kg | 115 lb52.2 kg | 156 lb70.8 kg |
| Smith Machine Reverse Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 200 lb90.7 kg | |
| 170 lb77.1 kg | Barbell Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 162 lb73.5 kg |
| Smith Machine Reverse Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 208 lb94.3 kg | |
| 180 lb81.6 kg | Barbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Smith Machine Reverse Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 216 lb98 kg | |
| 190 lb86.2 kg | Barbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 129 lb58.5 kg | 175 lb79.4 kg |
| Smith Machine Reverse Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 224 lb101.6 kg | |
| 200 lb90.7 kg | Barbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 133 lb60.3 kg | 181 lb82.1 kg |
| Smith Machine Reverse Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 232 lb105.2 kg | |
| 210 lb95.3 kg | Barbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 187 lb84.8 kg |
| Smith Machine Reverse Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 239 lb108.4 kg | |
| 220 lb99.8 kg | Barbell Lunge | 67 lb30.4 kg | 100 lb45.4 kg | 142 lb64.4 kg | 193 lb87.5 kg |
| Smith Machine Reverse Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 247 lb112 kg | |
| 230 lb104.3 kg | Barbell Lunge | 69 lb31.3 kg | 103 lb46.7 kg | 147 lb66.7 kg | 199 lb90.3 kg |
| Smith Machine Reverse Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 254 lb115.2 kg | |
| 240 lb108.9 kg | Barbell Lunge | 71 lb32.2 kg | 106 lb48.1 kg | 151 lb68.5 kg | 204 lb92.5 kg |
| Smith Machine Reverse Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 262 lb118.8 kg | |
| 250 lb113.4 kg | Barbell Lunge | 73 lb33.1 kg | 109 lb49.4 kg | 155 lb70.3 kg | 210 lb95.3 kg |
| Smith Machine Reverse Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 269 lb122 kg | |
| 260 lb117.9 kg | Barbell Lunge | 75 lb34 kg | 112 lb50.8 kg | 159 lb72.1 kg | 216 lb98 kg |
| Smith Machine Reverse Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 276 lb125.2 kg | |
| 270 lb122.5 kg | Barbell Lunge | 77 lb34.9 kg | 115 lb52.2 kg | 163 lb73.9 kg | 221 lb100.2 kg |
| Smith Machine Reverse Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 283 lb128.4 kg | |
| 280 lb127 kg | Barbell Lunge | 79 lb35.8 kg | 118 lb53.5 kg | 167 lb75.7 kg | 227 lb103 kg |
| Smith Machine Reverse Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 290 lb131.5 kg | |
| 290 lb131.5 kg | Barbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 171 lb77.6 kg | 232 lb105.2 kg |
| Smith Machine Reverse Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 297 lb134.7 kg | |
| 300 lb136.1 kg | Barbell Lunge | 83 lb37.6 kg | 123 lb55.8 kg | 175 lb79.4 kg | 237 lb107.5 kg |
| Smith Machine Reverse Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 304 lb137.9 kg |
Women’s Barbell Lunge vs Smith Machine Reverse Lunge Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Lunge | 27 lb12.2 kg | 41 lb18.6 kg | 60 lb27.2 kg | 82 lb37.2 kg |
| Smith Machine Reverse Lunge | 34 lb15.4 kg | 53 lb24 kg | 76 lb34.5 kg | 101 lb45.8 kg | |
| 110 lb49.9 kg | Barbell Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 88 lb39.9 kg |
| Smith Machine Reverse Lunge | 37 lb16.8 kg | 56 lb25.4 kg | 81 lb36.7 kg | 107 lb48.5 kg | |
| 120 lb54.4 kg | Barbell Lunge | 31 lb14.1 kg | 47 lb21.3 kg | 67 lb30.4 kg | 93 lb42.2 kg |
| Smith Machine Reverse Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 85 lb38.6 kg | 114 lb51.7 kg | |
| 130 lb59 kg | Barbell Lunge | 33 lb15 kg | 49 lb22.2 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Smith Machine Reverse Lunge | 41 lb18.6 kg | 63 lb28.6 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 140 lb63.5 kg | Barbell Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 103 lb46.7 kg |
| Smith Machine Reverse Lunge | 43 lb19.5 kg | 66 lb29.9 kg | 95 lb43.1 kg | 126 lb57.2 kg | |
| 150 lb68 kg | Barbell Lunge | 36 lb16.3 kg | 54 lb24.5 kg | 78 lb35.4 kg | 108 lb49 kg |
| Smith Machine Reverse Lunge | 45 lb20.4 kg | 69 lb31.3 kg | 99 lb44.9 kg | 132 lb59.9 kg | |
| 160 lb72.6 kg | Barbell Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 81 lb36.7 kg | 113 lb51.3 kg |
| Smith Machine Reverse Lunge | 47 lb21.3 kg | 72 lb32.7 kg | 103 lb46.7 kg | 138 lb62.6 kg | |
| 170 lb77.1 kg | Barbell Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 85 lb38.6 kg | 117 lb53.1 kg |
| Smith Machine Reverse Lunge | 49 lb22.2 kg | 75 lb34 kg | 108 lb49 kg | 143 lb64.9 kg | |
| 180 lb81.6 kg | Barbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 88 lb39.9 kg | 122 lb55.3 kg |
| Smith Machine Reverse Lunge | 51 lb23.1 kg | 78 lb35.4 kg | 112 lb50.8 kg | 149 lb67.6 kg | |
| 190 lb86.2 kg | Barbell Lunge | 42 lb19.1 kg | 63 lb28.6 kg | 91 lb41.3 kg | 126 lb57.2 kg |
| Smith Machine Reverse Lunge | 53 lb24 kg | 81 lb36.7 kg | 116 lb52.6 kg | 155 lb70.3 kg | |
| 200 lb90.7 kg | Barbell Lunge | 44 lb20 kg | 65 lb29.5 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Smith Machine Reverse Lunge | 55 lb24.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 160 lb72.6 kg | |
| 210 lb95.3 kg | Barbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 98 lb44.5 kg | 135 lb61.2 kg |
| Smith Machine Reverse Lunge | 56 lb25.4 kg | 86 lb39 kg | 124 lb56.2 kg | 165 lb74.8 kg | |
| 220 lb99.8 kg | Barbell Lunge | 46 lb20.9 kg | 70 lb31.8 kg | 101 lb45.8 kg | 139 lb63 kg |
| Smith Machine Reverse Lunge | 58 lb26.3 kg | 89 lb40.4 kg | 128 lb58.1 kg | 170 lb77.1 kg | |
| 230 lb104.3 kg | Barbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 104 lb47.2 kg | 144 lb65.3 kg |
| Smith Machine Reverse Lunge | 60 lb27.2 kg | 92 lb41.7 kg | 132 lb59.9 kg | 176 lb79.8 kg | |
| 240 lb108.9 kg | Barbell Lunge | 49 lb22.2 kg | 74 lb33.6 kg | 107 lb48.5 kg | 148 lb67.1 kg |
| Smith Machine Reverse Lunge | 62 lb28.1 kg | 94 lb42.6 kg | 135 lb61.2 kg | 181 lb82.1 kg |
How Your Barbell Lunges vs Smith Machine Reverse Lunge Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Barbell Lunges vs Smith Machine Reverse Lunge comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
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 exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the smith machine reverse lunge strength level
For smith machine reverse lunge, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these 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 smith machine reverse lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Barbell Lunges and Smith Machine Reverse Lunge Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Smith Machine Reverse Lunge for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 16.3 kg at 120 lb and 30.4 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Reverse Lunge standard minus the Barbell Lunge standard: zero means equal, above zero means the Smith Machine Reverse Lunge standard is higher, and below zero means the Barbell Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Lunges and Smith Machine Reverse 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.
8.6 → 15 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Reverse Lunge standard minus the Barbell Lunge standard: zero means equal, above zero means the Smith Machine Reverse Lunge standard is higher, and below zero means the Barbell Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Lunges and Smith Machine Reverse Lunge Exercises Used by This Calculator
The calculator expects repeatable barbell lunge and smith machine reverse lunge results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Lunges and Smith Machine Reverse Lunge tests that follow each exercise’s setup, range of motion, equipment, and load rules. 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 Smith Machine Reverse Lunge setup and load convention
The entered weight for strict Smith Machine Reverse Lunge. Total valid Smith Machine Reverse Lunge reps across both arms combined. The lifter must step one leg backward, descend to the approved reverse-lunge depth, then drive back to the original standing position before the next rep. A valid finish requires controlled return to standing without hook contact, hand support, bounce, or stance drift. 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 Smith Machine Reverse Lunge result
First lift: total barbell weight and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Lunge — View the individual Barbell Lunge standards and next strength-level target.
- Smith Machine Reverse Lunge — View the individual Smith Machine Reverse Lunge standards and next strength-level target.
- Smith Machine Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Safety Bar Reverse Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Reverse Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Front Rack Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.