Dumbbell Lunge vs Dumbbell Overhead Squat
Compare your dumbbell lunge and dumbbell overhead squat 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: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. For the second exercise, complete strict dumbbell overhead squat repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Dumbbell Overhead Squat Strength Standards
These bodyweight tables place the dumbbell lunge and dumbbell overhead squat 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 Dumbbell Lunge / Dumbbell Overhead Squat, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Dumbbell Lunge vs Dumbbell Overhead Squat 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 | Dumbbell Lunge | 62 lb28.1 kg | 92 lb41.7 kg | 129 lb58.5 kg | 171 lb77.6 kg |
| Dumbbell Overhead Squat | 31 lb14.1 kg | 48 lb21.8 kg | 70 lb31.8 kg | 95 lb43.1 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Dumbbell Overhead Squat | 33 lb15 kg | 50 lb22.7 kg | 74 lb33.6 kg | 100 lb45.4 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Dumbbell Overhead Squat | 34 lb15.4 kg | 53 lb24 kg | 78 lb35.4 kg | 105 lb47.6 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Dumbbell Overhead Squat | 36 lb16.3 kg | 56 lb25.4 kg | 81 lb36.7 kg | 110 lb49.9 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Dumbbell Overhead Squat | 37 lb16.8 kg | 58 lb26.3 kg | 85 lb38.6 kg | 115 lb52.2 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Dumbbell Overhead Squat | 39 lb17.7 kg | 60 lb27.2 kg | 88 lb39.9 kg | 120 lb54.4 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Dumbbell Overhead Squat | 41 lb18.6 kg | 63 lb28.6 kg | 92 lb41.7 kg | 124 lb56.2 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Dumbbell Overhead Squat | 42 lb19.1 kg | 65 lb29.5 kg | 95 lb43.1 kg | 129 lb58.5 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Dumbbell Overhead Squat | 43 lb19.5 kg | 67 lb30.4 kg | 98 lb44.5 kg | 133 lb60.3 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Dumbbell Overhead Squat | 45 lb20.4 kg | 69 lb31.3 kg | 102 lb46.3 kg | 138 lb62.6 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Dumbbell Overhead Squat | 46 lb20.9 kg | 72 lb32.7 kg | 105 lb47.6 kg | 142 lb64.4 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Dumbbell Overhead Squat | 48 lb21.8 kg | 74 lb33.6 kg | 108 lb49 kg | 147 lb66.7 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Dumbbell Overhead Squat | 49 lb22.2 kg | 76 lb34.5 kg | 111 lb50.3 kg | 151 lb68.5 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Dumbbell Overhead Squat | 50 lb22.7 kg | 78 lb35.4 kg | 114 lb51.7 kg | 155 lb70.3 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Dumbbell Overhead Squat | 52 lb23.6 kg | 80 lb36.3 kg | 117 lb53.1 kg | 159 lb72.1 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Dumbbell Overhead Squat | 53 lb24 kg | 82 lb37.2 kg | 120 lb54.4 kg | 163 lb73.9 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Dumbbell Overhead Squat | 54 lb24.5 kg | 84 lb38.1 kg | 123 lb55.8 kg | 167 lb75.7 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Dumbbell Overhead Squat | 56 lb25.4 kg | 86 lb39 kg | 126 lb57.2 kg | 171 lb77.6 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Dumbbell Overhead Squat | 57 lb25.9 kg | 88 lb39.9 kg | 129 lb58.5 kg | 175 lb79.4 kg |
Women’s Dumbbell Lunge vs Dumbbell Overhead Squat 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 | Dumbbell Lunge | 38 lb17.2 kg | 57 lb25.9 kg | 82 lb37.2 kg | 112 lb50.8 kg |
| Dumbbell Overhead Squat | 16 lb7.3 kg | 27 lb12.2 kg | 41 lb18.6 kg | 57 lb25.9 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Dumbbell Overhead Squat | 17 lb7.7 kg | 29 lb13.2 kg | 44 lb20 kg | 61 lb27.7 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Dumbbell Overhead Squat | 18 lb8.2 kg | 31 lb14.1 kg | 47 lb21.3 kg | 65 lb29.5 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Dumbbell Overhead Squat | 19 lb8.6 kg | 33 lb15 kg | 49 lb22.2 kg | 68 lb30.8 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Dumbbell Overhead Squat | 20 lb9.1 kg | 34 lb15.4 kg | 52 lb23.6 kg | 72 lb32.7 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Dumbbell Overhead Squat | 21 lb9.5 kg | 36 lb16.3 kg | 54 lb24.5 kg | 75 lb34 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Dumbbell Overhead Squat | 22 lb10 kg | 38 lb17.2 kg | 56 lb25.4 kg | 78 lb35.4 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Dumbbell Overhead Squat | 23 lb10.4 kg | 39 lb17.7 kg | 59 lb26.8 kg | 82 lb37.2 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Dumbbell Overhead Squat | 24 lb10.9 kg | 41 lb18.6 kg | 61 lb27.7 kg | 85 lb38.6 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Dumbbell Overhead Squat | 25 lb11.3 kg | 42 lb19.1 kg | 63 lb28.6 kg | 88 lb39.9 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Dumbbell Overhead Squat | 25 lb11.3 kg | 44 lb20 kg | 65 lb29.5 kg | 91 lb41.3 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Dumbbell Overhead Squat | 26 lb11.8 kg | 45 lb20.4 kg | 68 lb30.8 kg | 94 lb42.6 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Dumbbell Overhead Squat | 27 lb12.2 kg | 46 lb20.9 kg | 70 lb31.8 kg | 97 lb44 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Dumbbell Overhead Squat | 28 lb12.7 kg | 48 lb21.8 kg | 72 lb32.7 kg | 100 lb45.4 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Dumbbell Overhead Squat | 29 lb13.2 kg | 49 lb22.2 kg | 74 lb33.6 kg | 103 lb46.7 kg |
How Your Dumbbell Lunge vs Dumbbell Overhead Squat Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Dumbbell Lunge vs Dumbbell Overhead Squat 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 dumbbell lunge strength level
For dumbbell 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.
3. Find the dumbbell overhead squat strength level
The dumbbell overhead squat rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change 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 dumbbell lunge | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the dumbbell overhead squat | 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Dumbbell Lunge and Dumbbell Overhead Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Dumbbell Lunge for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 34.5 kg at 120 lb and 63.5 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Overhead Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Dumbbell Overhead Squat standard is higher, and below zero means the Dumbbell 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 Dumbbell Lunge and Dumbbell Overhead Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
24.9 → 44.5 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 Dumbbell Overhead Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Dumbbell Overhead Squat standard is higher, and below zero means the Dumbbell 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.
Dumbbell Lunge and Dumbbell Overhead Squat Exercises Used by This Calculator
Valid results depend on using the specified dumbbell lunge and dumbbell overhead squat technique and load convention. Use strict, repeatable Dumbbell Lunge and Dumbbell Overhead Squat 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 combined load from two matched dumbbells
Use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. Do not enter per-hand load, stationary split squats, walking or Bulgarian lunges, support, bounce, partial reps, or substitutions.
Use the Dumbbell Overhead Squat setup and load convention
The total combined dumbbell load held overhead before each counted squat rep, summing both dumbbells and excluding bodyweight. Valid Dumbbell Overhead Squat reps. Hold matched dumbbells overhead, squat to valid depth, and stand to full hip and knee lockout without thruster mechanics, push press, press-out, snatch catch, jerk recovery, partial depth, or single-arm substitution. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Dumbbell Lunge result and one recent Dumbbell Overhead Squat result
First lift: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Dumbbell Overhead Squat — View the individual Dumbbell Overhead Squat standards and next strength-level target.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Reverse Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bulgarian Split Squat (Per Leg, Raw) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Front Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.