Bodyweight Lunges vs Weighted Step Ups Strength Standards
Compare your bodyweight lunges and weighted step-up against strength standards for your sex, age range, and bodyweight. Enter one 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 Bodyweight Lunges and Total external load for Weighted Step Ups. Use a strict, repeatable bodyweight lunges test using the canonical setup, range, and finish rules; use controlled weighted step-ups onto one fixed box through the lead leg with total valid reps counted across both legs. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Bodyweight Lunges vs Weighted Step Ups 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 Bodyweight Lunges vs Weighted Step-Up 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 | Bodyweight Lunges:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Weighted Step-Up:49 lb22.2 kg | Bodyweight Lunges:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Weighted Step-Up:77 lb34.9 kg | Bodyweight Lunges:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps Weighted Step-Up:112 lb50.8 kg | Bodyweight Lunges:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps Weighted Step-Up:147 lb66.7 kg |
| 130 lb 59 kg | Bodyweight Lunges:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Weighted Step-Up:52 lb23.6 kg | Bodyweight Lunges:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Weighted Step-Up:82 lb37.2 kg | Bodyweight Lunges:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps Weighted Step-Up:118 lb53.5 kg | Bodyweight Lunges:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps Weighted Step-Up:155 lb70.3 kg |
| 140 lb 63.5 kg | Bodyweight Lunges:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Weighted Step-Up:55 lb24.9 kg | Bodyweight Lunges:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Weighted Step-Up:86 lb39 kg | Bodyweight Lunges:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps Weighted Step-Up:124 lb56.2 kg | Bodyweight Lunges:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps Weighted Step-Up:163 lb73.9 kg |
| 150 lb 68 kg | Bodyweight Lunges:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Weighted Step-Up:57 lb25.9 kg | Bodyweight Lunges:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Weighted Step-Up:90 lb40.8 kg | Bodyweight Lunges:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Weighted Step-Up:130 lb59 kg | Bodyweight Lunges:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Weighted Step-Up:171 lb77.6 kg |
| 160 lb 72.6 kg | Bodyweight Lunges:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Weighted Step-Up:60 lb27.2 kg | Bodyweight Lunges:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Weighted Step-Up:94 lb42.6 kg | Bodyweight Lunges:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Weighted Step-Up:136 lb61.7 kg | Bodyweight Lunges:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Weighted Step-Up:178 lb80.7 kg |
| 170 lb 77.1 kg | Bodyweight Lunges:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Weighted Step-Up:62 lb28.1 kg | Bodyweight Lunges:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Weighted Step-Up:97 lb44 kg | Bodyweight Lunges:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Weighted Step-Up:141 lb64 kg | Bodyweight Lunges:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Weighted Step-Up:186 lb84.4 kg |
| 180 lb 81.6 kg | Bodyweight Lunges:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Weighted Step-Up:65 lb29.5 kg | Bodyweight Lunges:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Weighted Step-Up:101 lb45.8 kg | Bodyweight Lunges:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Weighted Step-Up:147 lb66.7 kg | Bodyweight Lunges:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Weighted Step-Up:193 lb87.5 kg |
| 190 lb 86.2 kg | Bodyweight Lunges:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Weighted Step-Up:67 lb30.4 kg | Bodyweight Lunges:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Weighted Step-Up:105 lb47.6 kg | Bodyweight Lunges:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Weighted Step-Up:152 lb68.9 kg | Bodyweight Lunges:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Weighted Step-Up:200 lb90.7 kg |
| 200 lb 90.7 kg | Bodyweight Lunges:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Weighted Step-Up:69 lb31.3 kg | Bodyweight Lunges:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Weighted Step-Up:109 lb49.4 kg | Bodyweight Lunges:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Weighted Step-Up:157 lb71.2 kg | Bodyweight Lunges:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Weighted Step-Up:207 lb93.9 kg |
| 210 lb 95.3 kg | Bodyweight Lunges:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Weighted Step-Up:72 lb32.7 kg | Bodyweight Lunges:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Weighted Step-Up:112 lb50.8 kg | Bodyweight Lunges:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Weighted Step-Up:162 lb73.5 kg | Bodyweight Lunges:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Weighted Step-Up:214 lb97.1 kg |
| 220 lb 99.8 kg | Bodyweight Lunges:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Weighted Step-Up:74 lb33.6 kg | Bodyweight Lunges:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Weighted Step-Up:116 lb52.6 kg | Bodyweight Lunges:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Weighted Step-Up:168 lb76.2 kg | Bodyweight Lunges:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Weighted Step-Up:221 lb100.2 kg |
| 230 lb 104.3 kg | Bodyweight Lunges:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Weighted Step-Up:76 lb34.5 kg | Bodyweight Lunges:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Weighted Step-Up:119 lb54 kg | Bodyweight Lunges:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Weighted Step-Up:173 lb78.5 kg | Bodyweight Lunges:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Weighted Step-Up:227 lb103 kg |
| 240 lb 108.9 kg | Bodyweight Lunges:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Weighted Step-Up:78 lb35.4 kg | Bodyweight Lunges:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Weighted Step-Up:123 lb55.8 kg | Bodyweight Lunges:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Weighted Step-Up:178 lb80.7 kg | Bodyweight Lunges:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Weighted Step-Up:234 lb106.1 kg |
| 250 lb 113.4 kg | Bodyweight Lunges:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Weighted Step-Up:80 lb36.3 kg | Bodyweight Lunges:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Weighted Step-Up:126 lb57.2 kg | Bodyweight Lunges:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Weighted Step-Up:183 lb83 kg | Bodyweight Lunges:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Weighted Step-Up:240 lb108.9 kg |
| 260 lb 117.9 kg | Bodyweight Lunges:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Weighted Step-Up:83 lb37.6 kg | Bodyweight Lunges:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Weighted Step-Up:129 lb58.5 kg | Bodyweight Lunges:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Weighted Step-Up:187 lb84.8 kg | Bodyweight Lunges:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Weighted Step-Up:247 lb112 kg |
| 270 lb 122.5 kg | Bodyweight Lunges:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Weighted Step-Up:85 lb38.6 kg | Bodyweight Lunges:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Weighted Step-Up:133 lb60.3 kg | Bodyweight Lunges:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Weighted Step-Up:192 lb87.1 kg | Bodyweight Lunges:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Weighted Step-Up:253 lb114.8 kg |
| 280 lb 127 kg | Bodyweight Lunges:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Weighted Step-Up:87 lb39.5 kg | Bodyweight Lunges:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Weighted Step-Up:136 lb61.7 kg | Bodyweight Lunges:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Weighted Step-Up:197 lb89.4 kg | Bodyweight Lunges:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Weighted Step-Up:259 lb117.5 kg |
| 290 lb 131.5 kg | Bodyweight Lunges:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Weighted Step-Up:89 lb40.4 kg | Bodyweight Lunges:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Weighted Step-Up:139 lb63 kg | Bodyweight Lunges:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Weighted Step-Up:201 lb91.2 kg | Bodyweight Lunges:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Weighted Step-Up:265 lb120.2 kg |
| 300 lb 136.1 kg | Bodyweight Lunges:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Weighted Step-Up:91 lb41.3 kg | Bodyweight Lunges:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Weighted Step-Up:142 lb64.4 kg | Bodyweight Lunges:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Weighted Step-Up:206 lb93.4 kg | Bodyweight Lunges:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Weighted Step-Up:271 lb122.9 kg |
Women’s Bodyweight Lunges vs Weighted Step-Up 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 | Bodyweight Lunges:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Weighted Step-Up:29 lb13.2 kg | Bodyweight Lunges:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Weighted Step-Up:46 lb20.9 kg | Bodyweight Lunges:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Weighted Step-Up:69 lb31.3 kg | Bodyweight Lunges:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Weighted Step-Up:92 lb41.7 kg |
| 110 lb 49.9 kg | Bodyweight Lunges:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Weighted Step-Up:31 lb14.1 kg | Bodyweight Lunges:Under 30: 25 reps30–39: 23 reps40–49: 20 reps50–59: 16 reps60+: 13 reps Weighted Step-Up:49 lb22.2 kg | Bodyweight Lunges:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps Weighted Step-Up:73 lb33.1 kg | Bodyweight Lunges:Under 30: 75 reps30–39: 68 reps40–49: 60 reps50–59: 49 reps60+: 38 reps Weighted Step-Up:98 lb44.5 kg |
| 120 lb 54.4 kg | Bodyweight Lunges:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Weighted Step-Up:33 lb15 kg | Bodyweight Lunges:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Weighted Step-Up:52 lb23.6 kg | Bodyweight Lunges:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Weighted Step-Up:78 lb35.4 kg | Bodyweight Lunges:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Weighted Step-Up:103 lb46.7 kg |
| 130 lb 59 kg | Bodyweight Lunges:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Weighted Step-Up:35 lb15.9 kg | Bodyweight Lunges:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Weighted Step-Up:55 lb24.9 kg | Bodyweight Lunges:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Weighted Step-Up:82 lb37.2 kg | Bodyweight Lunges:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Weighted Step-Up:109 lb49.4 kg |
| 140 lb 63.5 kg | Bodyweight Lunges:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Weighted Step-Up:36 lb16.3 kg | Bodyweight Lunges:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Weighted Step-Up:57 lb25.9 kg | Bodyweight Lunges:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Weighted Step-Up:86 lb39 kg | Bodyweight Lunges:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Weighted Step-Up:115 lb52.2 kg |
| 150 lb 68 kg | Bodyweight Lunges:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Weighted Step-Up:38 lb17.2 kg | Bodyweight Lunges:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Weighted Step-Up:60 lb27.2 kg | Bodyweight Lunges:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Weighted Step-Up:90 lb40.8 kg | Bodyweight Lunges:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Weighted Step-Up:120 lb54.4 kg |
| 160 lb 72.6 kg | Bodyweight Lunges:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Weighted Step-Up:40 lb18.1 kg | Bodyweight Lunges:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Weighted Step-Up:63 lb28.6 kg | Bodyweight Lunges:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Weighted Step-Up:94 lb42.6 kg | Bodyweight Lunges:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Weighted Step-Up:125 lb56.7 kg |
| 170 lb 77.1 kg | Bodyweight Lunges:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Weighted Step-Up:41 lb18.6 kg | Bodyweight Lunges:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Weighted Step-Up:65 lb29.5 kg | Bodyweight Lunges:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Weighted Step-Up:98 lb44.5 kg | Bodyweight Lunges:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Weighted Step-Up:130 lb59 kg |
| 180 lb 81.6 kg | Bodyweight Lunges:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Weighted Step-Up:43 lb19.5 kg | Bodyweight Lunges:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Weighted Step-Up:68 lb30.8 kg | Bodyweight Lunges:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Weighted Step-Up:102 lb46.3 kg | Bodyweight Lunges:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Weighted Step-Up:136 lb61.7 kg |
| 190 lb 86.2 kg | Bodyweight Lunges:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Weighted Step-Up:44 lb20 kg | Bodyweight Lunges:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Weighted Step-Up:70 lb31.8 kg | Bodyweight Lunges:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Weighted Step-Up:105 lb47.6 kg | Bodyweight Lunges:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Weighted Step-Up:140 lb63.5 kg |
| 200 lb 90.7 kg | Bodyweight Lunges:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Weighted Step-Up:46 lb20.9 kg | Bodyweight Lunges:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Weighted Step-Up:73 lb33.1 kg | Bodyweight Lunges:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Weighted Step-Up:109 lb49.4 kg | Bodyweight Lunges:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Weighted Step-Up:145 lb65.8 kg |
| 210 lb 95.3 kg | Bodyweight Lunges:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Weighted Step-Up:48 lb21.8 kg | Bodyweight Lunges:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Weighted Step-Up:75 lb34 kg | Bodyweight Lunges:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Weighted Step-Up:113 lb51.3 kg | Bodyweight Lunges:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Weighted Step-Up:150 lb68 kg |
| 220 lb 99.8 kg | Bodyweight Lunges:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Weighted Step-Up:49 lb22.2 kg | Bodyweight Lunges:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Weighted Step-Up:77 lb34.9 kg | Bodyweight Lunges:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Weighted Step-Up:116 lb52.6 kg | Bodyweight Lunges:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Weighted Step-Up:155 lb70.3 kg |
| 230 lb 104.3 kg | Bodyweight Lunges:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Weighted Step-Up:51 lb23.1 kg | Bodyweight Lunges:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Weighted Step-Up:80 lb36.3 kg | Bodyweight Lunges:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Weighted Step-Up:120 lb54.4 kg | Bodyweight Lunges:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Weighted Step-Up:160 lb72.6 kg |
| 240 lb 108.9 kg | Bodyweight Lunges:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Weighted Step-Up:52 lb23.6 kg | Bodyweight Lunges:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Weighted Step-Up:82 lb37.2 kg | Bodyweight Lunges:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Weighted Step-Up:123 lb55.8 kg | Bodyweight Lunges:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Weighted Step-Up:164 lb74.4 kg |
How Your Bodyweight Lunges vs Weighted Step Ups 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 Weighted Step-Up, 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 Bodyweight Lunges result
The canonical repetition thresholds map the strict set to a strength tier; no reps-to-weight conversion is used. The calculator uses one continuous strict bodyweight lunges set scored by repetitions and does not convert the repetitions into an estimated weight.
3. Rate the Weighted Step-Up result
The standards use the sex-specific strength levels from the individual Weighted Step-Up 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 bodyweight lunges | Rate strict bodyweight lunges repetitions without converting them into weight. Measurement: Strict bodyweight lunges reps. |
| Rate the weighted step-up | Adjust weighted step-up targets to exact bodyweight with the two-thirds rule while preserving total external load and total reps across both legs. 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 Bodyweight Lunges and Weighted Step Ups 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 Bodyweight Lunges and Weighted Step Ups 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.
Bodyweight Lunges and Weighted Step Ups Exercises Used by This Calculator
This calculator uses a strict bodyweight lunges and a strict weighted step-up. Use strict canonical Bodyweight Lunges and Weighted Step Ups tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Bodyweight Lunges
Follow the individual Bodyweight Lunges calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter total external load and count both legs combined
Use one fixed box, drive through the working leg to full standing, and descend under control. Enter total external load and total valid reps across both legs. Do not count push-off, bouncing, jumping, assistance, partial range, reduced-height, machine, or Smith reps.
Enter one recent Bodyweight Lunges result and one recent Weighted Step Ups result
Use each exercise’s canonical input: No external load for Bodyweight Lunges and Total external load for Weighted Step Ups.
Related Tools
- Bodyweight Lunges Strength Standards — View the individual Bodyweight Lunges standards and next strength-level target.
- Weighted Step-Up — View the individual Weighted Step-Up standards and next strength-level target.
- Bodyweight Dip Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Inverted Row Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Walking Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.