Dumbbell Lunge vs Dumbbell Squat To A Bench
Compare your dumbbell lunge and dumbbell squat to a bench 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 squat to a bench 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 Squat to A Bench Strength Standards
Use these tables to compare the estimated one-rep max required for the dumbbell lunge and dumbbell squat to a bench to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Dumbbell Lunge / Dumbbell Squat to A Bench, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Dumbbell Lunge vs Dumbbell Squat to A Bench 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 Squat to A Bench | 54 lb24.5 kg | 80 lb36.3 kg | 110 lb49.9 kg | 141 lb64 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Dumbbell Squat to A Bench | 57 lb25.9 kg | 85 lb38.6 kg | 116 lb52.6 kg | 149 lb67.6 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Dumbbell Squat to A Bench | 60 lb27.2 kg | 89 lb40.4 kg | 122 lb55.3 kg | 157 lb71.2 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Dumbbell Squat to A Bench | 63 lb28.6 kg | 93 lb42.2 kg | 128 lb58.1 kg | 164 lb74.4 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Dumbbell Squat to A Bench | 66 lb29.9 kg | 97 lb44 kg | 134 lb60.8 kg | 171 lb77.6 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Dumbbell Squat to A Bench | 69 lb31.3 kg | 101 lb45.8 kg | 139 lb63 kg | 178 lb80.7 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Dumbbell Squat to A Bench | 71 lb32.2 kg | 105 lb47.6 kg | 145 lb65.8 kg | 185 lb83.9 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Dumbbell Squat to A Bench | 74 lb33.6 kg | 109 lb49.4 kg | 150 lb68 kg | 192 lb87.1 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Dumbbell Squat to A Bench | 77 lb34.9 kg | 113 lb51.3 kg | 155 lb70.3 kg | 199 lb90.3 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Dumbbell Squat to A Bench | 79 lb35.8 kg | 117 lb53.1 kg | 160 lb72.6 kg | 205 lb93 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Dumbbell Squat to A Bench | 82 lb37.2 kg | 120 lb54.4 kg | 165 lb74.8 kg | 212 lb96.2 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Dumbbell Squat to A Bench | 84 lb38.1 kg | 124 lb56.2 kg | 170 lb77.1 kg | 218 lb98.9 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Dumbbell Squat to A Bench | 86 lb39 kg | 127 lb57.6 kg | 175 lb79.4 kg | 224 lb101.6 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Dumbbell Squat to A Bench | 89 lb40.4 kg | 131 lb59.4 kg | 180 lb81.6 kg | 231 lb104.8 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Dumbbell Squat to A Bench | 91 lb41.3 kg | 134 lb60.8 kg | 185 lb83.9 kg | 237 lb107.5 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Dumbbell Squat to A Bench | 94 lb42.6 kg | 138 lb62.6 kg | 190 lb86.2 kg | 243 lb110.2 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Dumbbell Squat to A Bench | 96 lb43.5 kg | 141 lb64 kg | 194 lb88 kg | 249 lb112.9 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Dumbbell Squat to A Bench | 98 lb44.5 kg | 144 lb65.3 kg | 199 lb90.3 kg | 255 lb115.7 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Dumbbell Squat to A Bench | 100 lb45.4 kg | 148 lb67.1 kg | 203 lb92.1 kg | 260 lb117.9 kg |
Women’s Dumbbell Lunge vs Dumbbell Squat to A Bench 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 Squat to A Bench | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 94 lb42.6 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Dumbbell Squat to A Bench | 35 lb15.9 kg | 54 lb24.5 kg | 76 lb34.5 kg | 100 lb45.4 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Dumbbell Squat to A Bench | 37 lb16.8 kg | 57 lb25.9 kg | 80 lb36.3 kg | 106 lb48.1 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Dumbbell Squat to A Bench | 39 lb17.7 kg | 60 lb27.2 kg | 85 lb38.6 kg | 112 lb50.8 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Dumbbell Squat to A Bench | 41 lb18.6 kg | 63 lb28.6 kg | 89 lb40.4 kg | 117 lb53.1 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Dumbbell Squat to A Bench | 43 lb19.5 kg | 66 lb29.9 kg | 93 lb42.2 kg | 123 lb55.8 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Dumbbell Squat to A Bench | 45 lb20.4 kg | 69 lb31.3 kg | 97 lb44 kg | 128 lb58.1 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Dumbbell Squat to A Bench | 47 lb21.3 kg | 72 lb32.7 kg | 101 lb45.8 kg | 134 lb60.8 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Dumbbell Squat to A Bench | 49 lb22.2 kg | 75 lb34 kg | 105 lb47.6 kg | 139 lb63 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Dumbbell Squat to A Bench | 50 lb22.7 kg | 77 lb34.9 kg | 109 lb49.4 kg | 144 lb65.3 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Dumbbell Squat to A Bench | 52 lb23.6 kg | 80 lb36.3 kg | 113 lb51.3 kg | 149 lb67.6 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Dumbbell Squat to A Bench | 54 lb24.5 kg | 83 lb37.6 kg | 116 lb52.6 kg | 154 lb69.9 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Dumbbell Squat to A Bench | 56 lb25.4 kg | 85 lb38.6 kg | 120 lb54.4 kg | 159 lb72.1 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Dumbbell Squat to A Bench | 57 lb25.9 kg | 88 lb39.9 kg | 124 lb56.2 kg | 164 lb74.4 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Dumbbell Squat to A Bench | 59 lb26.8 kg | 90 lb40.8 kg | 127 lb57.6 kg | 168 lb76.2 kg |
How Your Dumbbell Lunge vs Dumbbell Squat to A Bench 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
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Dumbbell Lunge vs Dumbbell Squat to A Bench 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
The standards use the sex-specific combined-load thresholds from the individual Dumbbell 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the dumbbell squat to a bench strength level
For dumbbell squat to a bench, 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 squat to a bench | 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 Dumbbell Lunge and Dumbbell Squat to A Bench Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 13.6 kg at 120 lb and 25 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Squat to A Bench standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Dumbbell Squat to A Bench 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 Squat to A Bench Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 8.2 kg at 100 lb and 15 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Squat to A Bench standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Dumbbell Squat to A Bench 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 Squat to A Bench Exercises Used by This Calculator
Valid results depend on using the specified dumbbell lunge and dumbbell squat to a bench technique and load convention. Use strict, repeatable Dumbbell Lunge and Dumbbell Squat to A Bench 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 Squat to A Bench setup and load convention
The entered weight for strict Dumbbell Squat to A Bench. Valid Dumbbell Squat to A Bench reps. The movement must follow the defined Dumbbell Squat to A Bench path: matching dumbbells are held while the lifter squats to controlled bench contact and stands back to full extension and finish with A valid finish requires the defined end position for Dumbbell Squat to A Bench, visible control of the weight, and no assistance or substituted exercise style. 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 Squat to A Bench 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 Squat to A Bench — View the individual Dumbbell Squat to A Bench 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 Box Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.