Dumbbell Lunge vs Smith Machine Walking Lunge
Compare your dumbbell lunge and smith machine walking lunge against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, 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, step forward into a controlled lunge to valid depth, then drive through the lead leg and recover into the next walking step without hand support, hook contact. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Smith Machine Walking Lunge Strength Standards
Use these tables to compare the estimated one-rep max required for the dumbbell lunge and smith machine walking lunge 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 / Smith Machine Walking Lunge, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Dumbbell Lunge vs Smith Machine Walking 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 | Dumbbell Lunge | 62 lb28.1 kg | 92 lb41.7 kg | 129 lb58.5 kg | 171 lb77.6 kg |
| Smith Machine Walking Lunge | 70 lb31.8 kg | 105 lb47.6 kg | 147 lb66.7 kg | 189 lb85.7 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Smith Machine Walking Lunge | 74 lb33.6 kg | 111 lb50.3 kg | 155 lb70.3 kg | 200 lb90.7 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Smith Machine Walking Lunge | 78 lb35.4 kg | 117 lb53.1 kg | 163 lb73.9 kg | 210 lb95.3 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Smith Machine Walking Lunge | 81 lb36.7 kg | 122 lb55.3 kg | 171 lb77.6 kg | 220 lb99.8 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Smith Machine Walking Lunge | 85 lb38.6 kg | 128 lb58.1 kg | 178 lb80.7 kg | 229 lb103.9 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Smith Machine Walking Lunge | 88 lb39.9 kg | 133 lb60.3 kg | 186 lb84.4 kg | 239 lb108.4 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Smith Machine Walking Lunge | 92 lb41.7 kg | 138 lb62.6 kg | 193 lb87.5 kg | 248 lb112.5 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Smith Machine Walking Lunge | 95 lb43.1 kg | 143 lb64.9 kg | 200 lb90.7 kg | 257 lb116.6 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Smith Machine Walking Lunge | 98 lb44.5 kg | 148 lb67.1 kg | 207 lb93.9 kg | 266 lb120.7 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Smith Machine Walking Lunge | 102 lb46.3 kg | 153 lb69.4 kg | 214 lb97.1 kg | 275 lb124.7 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Smith Machine Walking Lunge | 105 lb47.6 kg | 158 lb71.7 kg | 221 lb100.2 kg | 283 lb128.4 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Smith Machine Walking Lunge | 108 lb49 kg | 162 lb73.5 kg | 227 lb103 kg | 292 lb132.4 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Smith Machine Walking Lunge | 111 lb50.3 kg | 167 lb75.7 kg | 234 lb106.1 kg | 300 lb136.1 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Smith Machine Walking Lunge | 114 lb51.7 kg | 172 lb78 kg | 240 lb108.9 kg | 309 lb140.2 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Smith Machine Walking Lunge | 117 lb53.1 kg | 176 lb79.8 kg | 247 lb112 kg | 317 lb143.8 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Smith Machine Walking Lunge | 120 lb54.4 kg | 181 lb82.1 kg | 253 lb114.8 kg | 325 lb147.4 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Smith Machine Walking Lunge | 123 lb55.8 kg | 185 lb83.9 kg | 259 lb117.5 kg | 333 lb151 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Smith Machine Walking Lunge | 126 lb57.2 kg | 190 lb86.2 kg | 265 lb120.2 kg | 341 lb154.7 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Smith Machine Walking Lunge | 129 lb58.5 kg | 194 lb88 kg | 271 lb122.9 kg | 348 lb157.9 kg |
Women’s Dumbbell Lunge vs Smith Machine Walking 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 | Dumbbell Lunge | 38 lb17.2 kg | 57 lb25.9 kg | 82 lb37.2 kg | 112 lb50.8 kg |
| Smith Machine Walking Lunge | 41 lb18.6 kg | 63 lb28.6 kg | 89 lb40.4 kg | 117 lb53.1 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Smith Machine Walking Lunge | 44 lb20 kg | 67 lb30.4 kg | 95 lb43.1 kg | 124 lb56.2 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Smith Machine Walking Lunge | 47 lb21.3 kg | 72 lb32.7 kg | 101 lb45.8 kg | 132 lb59.9 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Smith Machine Walking Lunge | 49 lb22.2 kg | 75 lb34 kg | 106 lb48.1 kg | 139 lb63 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Smith Machine Walking Lunge | 52 lb23.6 kg | 79 lb35.8 kg | 112 lb50.8 kg | 146 lb66.2 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Smith Machine Walking Lunge | 54 lb24.5 kg | 83 lb37.6 kg | 117 lb53.1 kg | 153 lb69.4 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Smith Machine Walking Lunge | 56 lb25.4 kg | 87 lb39.5 kg | 122 lb55.3 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Smith Machine Walking Lunge | 59 lb26.8 kg | 90 lb40.8 kg | 127 lb57.6 kg | 166 lb75.3 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Smith Machine Walking Lunge | 61 lb27.7 kg | 94 lb42.6 kg | 132 lb59.9 kg | 173 lb78.5 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Smith Machine Walking Lunge | 63 lb28.6 kg | 97 lb44 kg | 137 lb62.1 kg | 179 lb81.2 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Smith Machine Walking Lunge | 65 lb29.5 kg | 101 lb45.8 kg | 142 lb64.4 kg | 185 lb83.9 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Smith Machine Walking Lunge | 68 lb30.8 kg | 104 lb47.2 kg | 146 lb66.2 kg | 191 lb86.6 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Smith Machine Walking Lunge | 70 lb31.8 kg | 107 lb48.5 kg | 151 lb68.5 kg | 198 lb89.8 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Smith Machine Walking Lunge | 72 lb32.7 kg | 110 lb49.9 kg | 156 lb70.8 kg | 203 lb92.1 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Smith Machine Walking Lunge | 74 lb33.6 kg | 114 lb51.7 kg | 160 lb72.6 kg | 209 lb94.8 kg |
How Your Dumbbell Lunge vs Smith Machine Walking Lunge Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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)
Use recent Dumbbell Lunge and Smith Machine Walking Lunge sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on 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 smith machine walking lunge strength level
The standards use the sex-specific thresholds from the individual Smith Machine Walking 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.
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.
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 smith machine walking 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Dumbbell Lunge and Smith Machine Walking Lunge 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 8.1 kg at 120 lb and 15 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Walking Lunge standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Smith Machine Walking Lunge 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 Smith Machine Walking Lunge Standards Differ
What the women’s data shows:
The dumbbell lunge and smith machine walking lunge standards are within 3 lb at 100 lb and 110 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
2.3 → 3.6 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 Walking Lunge standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Smith Machine Walking Lunge 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 Smith Machine Walking Lunge Exercises Used by This Calculator
Compare like-for-like attempts by keeping the dumbbell lunge and smith machine walking lunge setup consistent with their individual rules. Use strict, repeatable Dumbbell Lunge and Smith Machine Walking 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 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 Smith Machine Walking Lunge setup and load convention
Entered load is total effective Smith machine bar load, including the Smith bar and plates according to the machine convention. Total valid reps across both legs combined. Step forward into a controlled lunge to valid depth, then drive through the lead leg and recover into the next walking step without hand support, hook contact, or stance collapse. A valid rep finishes when the lifter regains a stable tall position or transitions into the next step with hips and knees extended enough for the next counted rep and the bar controlled. 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 Smith Machine Walking Lunge 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.
- Smith Machine Walking Lunge — View the individual Smith Machine Walking Lunge 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.
- Smith Machine Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.