Reverse Lunge vs Goblet Squat Strength Standards
Compare your reverse lunge and goblet squat against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: No external load for Reverse Lunge and Single goblet-held weight for Goblet Squat. Use one continuous set of strict alternating bodyweight reverse lunges counted left plus right; use a goblet squat with one dumbbell or kettlebell held at chest height, hip crease below the knee, upright controlled torso, and full hip and knee lockout. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Reverse Lunge vs Goblet Squat Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Reverse Lunge vs Goblet Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Reverse Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Goblet Squat:56 lb25.4 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Goblet Squat:80 lb36.3 kg | Reverse Lunge:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps Goblet Squat:112 lb50.8 kg | Reverse Lunge:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Goblet Squat:147 lb66.7 kg |
| 130 lb 59 kg | Reverse Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Goblet Squat:59 lb26.8 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Goblet Squat:84 lb38.1 kg | Reverse Lunge:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps Goblet Squat:118 lb53.5 kg | Reverse Lunge:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Goblet Squat:155 lb70.3 kg |
| 140 lb 63.5 kg | Reverse Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Goblet Squat:62 lb28.1 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Goblet Squat:88 lb39.9 kg | Reverse Lunge:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps Goblet Squat:124 lb56.2 kg | Reverse Lunge:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Goblet Squat:163 lb73.9 kg |
| 150 lb 68 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Goblet Squat:65 lb29.5 kg | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Goblet Squat:92 lb41.7 kg | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Goblet Squat:130 lb59 kg | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Goblet Squat:171 lb77.6 kg |
| 160 lb 72.6 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Goblet Squat:68 lb30.8 kg | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Goblet Squat:96 lb43.5 kg | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Goblet Squat:136 lb61.7 kg | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Goblet Squat:178 lb80.7 kg |
| 170 lb 77.1 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Goblet Squat:71 lb32.2 kg | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Goblet Squat:100 lb45.4 kg | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Goblet Squat:141 lb64 kg | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Goblet Squat:186 lb84.4 kg |
| 180 lb 81.6 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Goblet Squat:73 lb33.1 kg | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Goblet Squat:104 lb47.2 kg | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Goblet Squat:147 lb66.7 kg | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Goblet Squat:193 lb87.5 kg |
| 190 lb 86.2 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Goblet Squat:76 lb34.5 kg | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Goblet Squat:108 lb49 kg | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Goblet Squat:152 lb68.9 kg | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Goblet Squat:200 lb90.7 kg |
| 200 lb 90.7 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Goblet Squat:79 lb35.8 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Goblet Squat:112 lb50.8 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Goblet Squat:157 lb71.2 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Goblet Squat:207 lb93.9 kg |
| 210 lb 95.3 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Goblet Squat:81 lb36.7 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Goblet Squat:115 lb52.2 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Goblet Squat:162 lb73.5 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Goblet Squat:214 lb97.1 kg |
| 220 lb 99.8 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Goblet Squat:84 lb38.1 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Goblet Squat:119 lb54 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Goblet Squat:168 lb76.2 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Goblet Squat:221 lb100.2 kg |
| 230 lb 104.3 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Goblet Squat:86 lb39 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Goblet Squat:123 lb55.8 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Goblet Squat:173 lb78.5 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Goblet Squat:227 lb103 kg |
| 240 lb 108.9 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Goblet Squat:89 lb40.4 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Goblet Squat:126 lb57.2 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Goblet Squat:178 lb80.7 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Goblet Squat:234 lb106.1 kg |
| 250 lb 113.4 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Goblet Squat:91 lb41.3 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Goblet Squat:130 lb59 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Goblet Squat:183 lb83 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Goblet Squat:240 lb108.9 kg |
| 260 lb 117.9 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Goblet Squat:94 lb42.6 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Goblet Squat:133 lb60.3 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Goblet Squat:187 lb84.8 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Goblet Squat:247 lb112 kg |
| 270 lb 122.5 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Goblet Squat:96 lb43.5 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Goblet Squat:137 lb62.1 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Goblet Squat:192 lb87.1 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Goblet Squat:253 lb114.8 kg |
| 280 lb 127 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Goblet Squat:98 lb44.5 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Goblet Squat:140 lb63.5 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Goblet Squat:197 lb89.4 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Goblet Squat:259 lb117.5 kg |
| 290 lb 131.5 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Goblet Squat:101 lb45.8 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Goblet Squat:143 lb64.9 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Goblet Squat:201 lb91.2 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Goblet Squat:265 lb120.2 kg |
| 300 lb 136.1 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Goblet Squat:103 lb46.7 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Goblet Squat:146 lb66.2 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Goblet Squat:206 lb93.4 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Goblet Squat:271 lb122.9 kg |
Women’s Reverse Lunge vs Goblet Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Goblet Squat:40 lb18.1 kg | Reverse Lunge:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Goblet Squat:60 lb27.2 kg | Reverse Lunge:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Goblet Squat:82 lb37.2 kg | Reverse Lunge:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Goblet Squat:105 lb47.6 kg |
| 110 lb 49.9 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Goblet Squat:43 lb19.5 kg | Reverse Lunge:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Goblet Squat:63 lb28.6 kg | Reverse Lunge:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Goblet Squat:88 lb39.9 kg | Reverse Lunge:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Goblet Squat:112 lb50.8 kg |
| 120 lb 54.4 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Goblet Squat:46 lb20.9 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Goblet Squat:67 lb30.4 kg | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Goblet Squat:93 lb42.2 kg | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Goblet Squat:119 lb54 kg |
| 130 lb 59 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Goblet Squat:48 lb21.8 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Goblet Squat:71 lb32.2 kg | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Goblet Squat:98 lb44.5 kg | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Goblet Squat:125 lb56.7 kg |
| 140 lb 63.5 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Goblet Squat:51 lb23.1 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Goblet Squat:74 lb33.6 kg | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Goblet Squat:103 lb46.7 kg | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Goblet Squat:132 lb59.9 kg |
| 150 lb 68 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Goblet Squat:53 lb24 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Goblet Squat:78 lb35.4 kg | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Goblet Squat:108 lb49 kg | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Goblet Squat:138 lb62.6 kg |
| 160 lb 72.6 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Goblet Squat:55 lb24.9 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Goblet Squat:81 lb36.7 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Goblet Squat:113 lb51.3 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Goblet Squat:144 lb65.3 kg |
| 170 lb 77.1 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Goblet Squat:58 lb26.3 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Goblet Squat:85 lb38.6 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Goblet Squat:117 lb53.1 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Goblet Squat:150 lb68 kg |
| 180 lb 81.6 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Goblet Squat:60 lb27.2 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Goblet Squat:88 lb39.9 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Goblet Squat:122 lb55.3 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Goblet Squat:156 lb70.8 kg |
| 190 lb 86.2 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Goblet Squat:62 lb28.1 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Goblet Squat:91 lb41.3 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Goblet Squat:126 lb57.2 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Goblet Squat:162 lb73.5 kg |
| 200 lb 90.7 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Goblet Squat:64 lb29 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Goblet Squat:94 lb42.6 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Goblet Squat:131 lb59.4 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Goblet Squat:167 lb75.7 kg |
| 210 lb 95.3 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Goblet Squat:66 lb29.9 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Goblet Squat:98 lb44.5 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Goblet Squat:135 lb61.2 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Goblet Squat:173 lb78.5 kg |
| 220 lb 99.8 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Goblet Squat:68 lb30.8 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Goblet Squat:101 lb45.8 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Goblet Squat:139 lb63 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Goblet Squat:178 lb80.7 kg |
| 230 lb 104.3 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Goblet Squat:70 lb31.8 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Goblet Squat:104 lb47.2 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Goblet Squat:144 lb65.3 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Goblet Squat:184 lb83.5 kg |
| 240 lb 108.9 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Goblet Squat:73 lb33.1 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Goblet Squat:107 lb48.5 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Goblet Squat:148 lb67.1 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Goblet Squat:189 lb85.7 kg |
How Your Reverse Lunge vs Goblet Squat Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Goblet Squat, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Reverse Lunge result
Sex-, bodyweight-band-, and age-specific repetition thresholds map the strict set to a canonical strength tier; no reps-to-weight conversion is used. The calculator uses one continuous bodyweight set counted as total alternating reps across both legs and does not convert the repetitions into an estimated weight.
3. Rate the Goblet Squat result
The goblet squat standards use the sex-specific standards from the individual Goblet Squat tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the reverse lunge | Rate one continuous bodyweight set by total alternating repetitions without converting reps into weight. Measurement: Total strict alternating reps. |
| Rate the goblet squat | Adjust goblet squat targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Reverse Lunge and Goblet Squat Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Reverse Lunge and Goblet Squat Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Reverse Lunge and Goblet Squat Exercises Used by This Calculator
This calculator uses a strict bodyweight reverse lunge and a single-weight goblet squat. Use strict canonical Reverse Lunge and Goblet Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Count total alternating reps across both legs
Start standing, step backward to strict depth, return to full standing control, and alternate sides. Enter the total left-plus-right rep count from one continuous bodyweight set. Do not count weighted, walking, forward, assisted, same-side, partial, bounced, or balance-reset reps.
Keep one weight in the goblet position
Hold one dumbbell or kettlebell vertically at chest height for the full set, descend below parallel, and stand to full hip and knee extension without resting the weight on the thighs. Do not enter a barbell squat, double-kettlebell front squat, machine squat, partial rep, or assisted squat.
Enter one recent Reverse Lunge result and one recent Goblet Squat result
Use each exercise’s canonical input: No external load for Reverse Lunge and Single goblet-held weight for Goblet Squat.
Related Tools
- Reverse Lunge Strength Standards — View the individual Reverse Lunge standards and next strength-level target.
- Goblet Squat — View the individual Goblet Squat standards and next strength-level target.
- Bodyweight Lunges Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Walking Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Split Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.