Barbell Reverse Lunge vs Cable Reverse Lunge Strength Standards
Compare your barbell reverse lunge and cable reverse lunge against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Total barbell weight and a whole number from 1 to 12 reps for Barbell Reverse Lunge and Weight used and a whole number from 1 to 12 reps for Cable Reverse Lunge. Testing: a strict, repeatable barbell reverse lunge set that follows the canonical setup, range, and lockout rules; Entered load is the selected or loaded cable resistance used for the working reverse-lunge setup on one cable station.. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Barbell Reverse Lunge vs Cable Reverse Lunge Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell reverse lunge and cable reverse lunge to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell reverse lunge and cable reverse lunge.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell Reverse Lunge / Cable Reverse Lunge, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell Reverse Lunge vs Cable Reverse Lunge Standards
How to read the table: The first number is Barbell Reverse Lunge; the second is Cable Reverse Lunge. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 50 / 35 lb 22.7 / 15.9 kg | 76 / 56 lb 34.5 / 25.4 kg | 107 / 81 lb 48.5 / 36.7 kg | 147 / 109 lb 66.7 / 49.4 kg |
| 130 lb 59 kg | 53 / 37 lb 24 / 16.8 kg | 80 / 59 lb 36.3 / 26.8 kg | 113 / 85 lb 51.3 / 38.6 kg | 155 / 115 lb 70.3 / 52.2 kg |
| 140 lb 63.5 kg | 55 / 39 lb 24.9 / 17.7 kg | 84 / 62 lb 38.1 / 28.1 kg | 119 / 90 lb 54 / 40.8 kg | 163 / 121 lb 73.9 / 54.9 kg |
| 150 lb 68 kg | 58 / 41 lb 26.3 / 18.6 kg | 88 / 65 lb 39.9 / 29.5 kg | 125 / 94 lb 56.7 / 42.6 kg | 171 / 126 lb 77.6 / 57.2 kg |
| 160 lb 72.6 kg | 61 / 43 lb 27.7 / 19.5 kg | 92 / 68 lb 41.7 / 30.8 kg | 130 / 98 lb 59 / 44.5 kg | 178 / 132 lb 80.7 / 59.9 kg |
| 170 lb 77.1 kg | 63 / 45 lb 28.6 / 20.4 kg | 96 / 71 lb 43.5 / 32.2 kg | 136 / 102 lb 61.7 / 46.3 kg | 186 / 137 lb 84.4 / 62.1 kg |
| 180 lb 81.6 kg | 66 / 46 lb 29.9 / 20.9 kg | 99 / 73 lb 44.9 / 33.1 kg | 141 / 106 lb 64 / 48.1 kg | 193 / 143 lb 87.5 / 64.9 kg |
| 190 lb 86.2 kg | 68 / 48 lb 30.8 / 21.8 kg | 103 / 76 lb 46.7 / 34.5 kg | 146 / 110 lb 66.2 / 49.9 kg | 200 / 148 lb 90.7 / 67.1 kg |
| 200 lb 90.7 kg | 70 / 50 lb 31.8 / 22.7 kg | 107 / 79 lb 48.5 / 35.8 kg | 151 / 114 lb 68.5 / 51.7 kg | 207 / 153 lb 93.9 / 69.4 kg |
| 210 lb 95.3 kg | 73 / 51 lb 33.1 / 23.1 kg | 110 / 81 lb 49.9 / 36.7 kg | 156 / 118 lb 70.8 / 53.5 kg | 214 / 158 lb 97.1 / 71.7 kg |
| 220 lb 99.8 kg | 75 / 53 lb 34 / 24 kg | 114 / 84 lb 51.7 / 38.1 kg | 161 / 121 lb 73 / 54.9 kg | 221 / 163 lb 100.2 / 73.9 kg |
| 230 lb 104.3 kg | 77 / 55 lb 34.9 / 24.9 kg | 117 / 86 lb 53.1 / 39 kg | 166 / 125 lb 75.3 / 56.7 kg | 227 / 168 lb 103 / 76.2 kg |
| 240 lb 108.9 kg | 79 / 56 lb 35.8 / 25.4 kg | 120 / 89 lb 54.4 / 40.4 kg | 171 / 129 lb 77.6 / 58.5 kg | 234 / 173 lb 106.1 / 78.5 kg |
| 250 lb 113.4 kg | 82 / 58 lb 37.2 / 26.3 kg | 124 / 91 lb 56.2 / 41.3 kg | 175 / 132 lb 79.4 / 59.9 kg | 240 / 178 lb 108.9 / 80.7 kg |
| 260 lb 117.9 kg | 84 / 59 lb 38.1 / 26.8 kg | 127 / 94 lb 57.6 / 42.6 kg | 180 / 136 lb 81.6 / 61.7 kg | 247 / 182 lb 112 / 82.6 kg |
| 270 lb 122.5 kg | 86 / 61 lb 39 / 27.7 kg | 130 / 96 lb 59 / 43.5 kg | 185 / 139 lb 83.9 / 63 kg | 253 / 187 lb 114.8 / 84.8 kg |
| 280 lb 127 kg | 88 / 62 lb 39.9 / 28.1 kg | 133 / 98 lb 60.3 / 44.5 kg | 189 / 142 lb 85.7 / 64.4 kg | 259 / 192 lb 117.5 / 87.1 kg |
| 290 lb 131.5 kg | 90 / 64 lb 40.8 / 29 kg | 137 / 101 lb 62.1 / 45.8 kg | 194 / 146 lb 88 / 66.2 kg | 265 / 196 lb 120.2 / 88.9 kg |
| 300 lb 136.1 kg | 92 / 65 lb 41.7 / 29.5 kg | 140 / 103 lb 63.5 / 46.7 kg | 198 / 149 lb 89.8 / 67.6 kg | 271 / 201 lb 122.9 / 91.2 kg |
Women’s Barbell Reverse Lunge vs Cable Reverse Lunge Standards
How to read the table: The first number is Barbell Reverse Lunge; the second is Cable Reverse Lunge. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 31 / 21 lb 14.1 / 9.5 kg | 47 / 34 lb 21.3 / 15.4 kg | 68 / 50 lb 30.8 / 22.7 kg | 93 / 66 lb 42.2 / 29.9 kg |
| 110 lb 49.9 kg | 33 / 22 lb 15 / 10 kg | 50 / 36 lb 22.7 / 16.3 kg | 72 / 53 lb 32.7 / 24 kg | 99 / 71 lb 44.9 / 32.2 kg |
| 120 lb 54.4 kg | 35 / 23 lb 15.9 / 10.4 kg | 53 / 38 lb 24 / 17.2 kg | 77 / 56 lb 34.9 / 25.4 kg | 105 / 75 lb 47.6 / 34 kg |
| 130 lb 59 kg | 37 / 25 lb 16.8 / 11.3 kg | 55 / 40 lb 24.9 / 18.1 kg | 81 / 59 lb 36.7 / 26.8 kg | 111 / 79 lb 50.3 / 35.8 kg |
| 140 lb 63.5 kg | 39 / 26 lb 17.7 / 11.8 kg | 58 / 42 lb 26.3 / 19.1 kg | 85 / 62 lb 38.6 / 28.1 kg | 117 / 83 lb 53.1 / 37.6 kg |
| 150 lb 68 kg | 41 / 27 lb 18.6 / 12.2 kg | 61 / 44 lb 27.7 / 20 kg | 89 / 65 lb 40.4 / 29.5 kg | 122 / 87 lb 55.3 / 39.5 kg |
| 160 lb 72.6 kg | 43 / 28 lb 19.5 / 12.7 kg | 64 / 46 lb 29 / 20.9 kg | 93 / 68 lb 42.2 / 30.8 kg | 127 / 91 lb 57.6 / 41.3 kg |
| 170 lb 77.1 kg | 45 / 29 lb 20.4 / 13.2 kg | 66 / 48 lb 29.9 / 21.8 kg | 97 / 71 lb 44 / 32.2 kg | 133 / 95 lb 60.3 / 43.1 kg |
| 180 lb 81.6 kg | 46 / 30 lb 20.9 / 13.6 kg | 69 / 50 lb 31.3 / 22.7 kg | 101 / 73 lb 45.8 / 33.1 kg | 138 / 98 lb 62.6 / 44.5 kg |
| 190 lb 86.2 kg | 48 / 32 lb 21.8 / 14.5 kg | 71 / 52 lb 32.2 / 23.6 kg | 104 / 76 lb 47.2 / 34.5 kg | 143 / 102 lb 64.9 / 46.3 kg |
| 200 lb 90.7 kg | 50 / 33 lb 22.7 / 15 kg | 74 / 53 lb 33.6 / 24 kg | 108 / 79 lb 49 / 35.8 kg | 148 / 105 lb 67.1 / 47.6 kg |
| 210 lb 95.3 kg | 51 / 34 lb 23.1 / 15.4 kg | 76 / 55 lb 34.5 / 24.9 kg | 111 / 81 lb 50.3 / 36.7 kg | 153 / 109 lb 69.4 / 49.4 kg |
| 220 lb 99.8 kg | 53 / 35 lb 24 / 15.9 kg | 79 / 57 lb 35.8 / 25.9 kg | 115 / 84 lb 52.2 / 38.1 kg | 157 / 112 lb 71.2 / 50.8 kg |
| 230 lb 104.3 kg | 55 / 36 lb 24.9 / 16.3 kg | 81 / 59 lb 36.7 / 26.8 kg | 118 / 86 lb 53.5 / 39 kg | 162 / 116 lb 73.5 / 52.6 kg |
| 240 lb 108.9 kg | 56 / 37 lb 25.4 / 16.8 kg | 83 / 60 lb 37.6 / 27.2 kg | 122 / 89 lb 55.3 / 40.4 kg | 167 / 119 lb 75.7 / 54 kg |
How Your Barbell Reverse Lunge vs Cable Reverse Lunge Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- 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. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell reverse lunge strength level
The standards use the sex-specific targets from the individual Barbell Reverse Lunge tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the cable reverse lunge strength level
The standards use the sex-specific thresholds from the individual Cable Reverse Lunge tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 barbell reverse lunge | Adjust barbell reverse lunge targets to exact bodyweight with the two-thirds rule. |
| Rate the cable reverse lunge | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Reverse Lunge and Cable Reverse Lunge Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the cable reverse lunge standard is higher; below zero means the barbell reverse lunge standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
17.3 → 31.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable reverse lunge standard minus the barbell reverse lunge standard. A plus sign means the cable reverse lunge standard is higher. A minus sign means the barbell reverse lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −26 lb −11.8 kg | −38 lb −17.3 kg |
| 130 lb 59 kg | −16 lb −7.2 kg | −21 lb −9.5 kg | −28 lb −12.7 kg | −40 lb −18.1 kg |
| 140 lb 63.5 kg | −16 lb −7.2 kg | −22 lb −10 kg | −29 lb −13.2 kg | −42 lb −19 kg |
| 150 lb 68 kg | −17 lb −7.7 kg | −23 lb −10.4 kg | −31 lb −14.1 kg | −45 lb −20.4 kg |
| 160 lb 72.6 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −46 lb −20.8 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −25 lb −11.3 kg | −34 lb −15.4 kg | −49 lb −22.3 kg |
| 180 lb 81.6 kg | −20 lb −9 kg | −26 lb −11.8 kg | −35 lb −15.9 kg | −50 lb −22.6 kg |
| 190 lb 86.2 kg | −20 lb −9 kg | −27 lb −12.2 kg | −36 lb −16.3 kg | −52 lb −23.6 kg |
| 200 lb 90.7 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −37 lb −16.8 kg | −54 lb −24.5 kg |
| 210 lb 95.3 kg | −22 lb −10 kg | −29 lb −13.2 kg | −38 lb −17.3 kg | −56 lb −25.4 kg |
| 220 lb 99.8 kg | −22 lb −10 kg | −30 lb −13.6 kg | −40 lb −18.1 kg | −58 lb −26.3 kg |
| 230 lb 104.3 kg | −22 lb −10 kg | −31 lb −14.1 kg | −41 lb −18.6 kg | −59 lb −26.8 kg |
| 240 lb 108.9 kg | −23 lb −10.4 kg | −31 lb −14 kg | −42 lb −19.1 kg | −61 lb −27.6 kg |
| 250 lb 113.4 kg | −24 lb −10.9 kg | −33 lb −14.9 kg | −43 lb −19.5 kg | −62 lb −28.2 kg |
| 260 lb 117.9 kg | −25 lb −11.3 kg | −33 lb −15 kg | −44 lb −19.9 kg | −65 lb −29.4 kg |
| 270 lb 122.5 kg | −25 lb −11.3 kg | −34 lb −15.5 kg | −46 lb −20.9 kg | −66 lb −30 kg |
| 280 lb 127 kg | −26 lb −11.8 kg | −35 lb −15.8 kg | −47 lb −21.3 kg | −67 lb −30.4 kg |
| 290 lb 131.5 kg | −26 lb −11.8 kg | −36 lb −16.3 kg | −48 lb −21.8 kg | −69 lb −31.3 kg |
| 300 lb 136.1 kg | −27 lb −12.2 kg | −37 lb −16.8 kg | −49 lb −22.2 kg | −70 lb −31.7 kg |
How Women’s Barbell Reverse Lunge and Cable Reverse Lunge Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
12.3 → 21.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable reverse lunge standard minus the barbell reverse lunge standard. A plus sign means the cable reverse lunge standard is higher. A minus sign means the barbell reverse lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −10 lb −4.6 kg | −13 lb −5.9 kg | −18 lb −8.1 kg | −27 lb −12.3 kg |
| 110 lb 49.9 kg | −11 lb −5 kg | −14 lb −6.4 kg | −19 lb −8.7 kg | −28 lb −12.7 kg |
| 120 lb 54.4 kg | −12 lb −5.5 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −30 lb −13.6 kg |
| 130 lb 59 kg | −12 lb −5.5 kg | −15 lb −6.8 kg | −22 lb −9.9 kg | −32 lb −14.5 kg |
| 140 lb 63.5 kg | −13 lb −5.9 kg | −16 lb −7.2 kg | −23 lb −10.5 kg | −34 lb −15.5 kg |
| 150 lb 68 kg | −14 lb −6.4 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −35 lb −15.8 kg |
| 160 lb 72.6 kg | −15 lb −6.8 kg | −18 lb −8.1 kg | −25 lb −11.4 kg | −36 lb −16.3 kg |
| 170 lb 77.1 kg | −16 lb −7.2 kg | −18 lb −8.1 kg | −26 lb −11.8 kg | −38 lb −17.2 kg |
| 180 lb 81.6 kg | −16 lb −7.3 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −40 lb −18.1 kg |
| 190 lb 86.2 kg | −16 lb −7.3 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −41 lb −18.6 kg |
| 200 lb 90.7 kg | −17 lb −7.7 kg | −21 lb −9.6 kg | −29 lb −13.2 kg | −43 lb −19.5 kg |
| 210 lb 95.3 kg | −17 lb −7.7 kg | −21 lb −9.6 kg | −30 lb −13.6 kg | −44 lb −20 kg |
| 220 lb 99.8 kg | −18 lb −8.1 kg | −22 lb −9.9 kg | −31 lb −14.1 kg | −45 lb −20.4 kg |
| 230 lb 104.3 kg | −19 lb −8.6 kg | −22 lb −9.9 kg | −32 lb −14.5 kg | −46 lb −20.9 kg |
| 240 lb 108.9 kg | −19 lb −8.6 kg | −23 lb −10.4 kg | −33 lb −14.9 kg | −48 lb −21.7 kg |
Barbell Reverse Lunge and Cable Reverse Lunge Exercises Used by This Calculator
This calculator uses a strict barbell reverse lunge and a strict cable reverse lunge test. Use strict canonical Barbell Reverse Lunge and Cable Reverse Lunge tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Barbell Reverse Lunge
Execution rules: Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. The lifter begins standing upright with feet hip-width apart. One leg steps backward into a controlled lunge position. The rear knee descends until it lightly contacts the floor or reaches full depth. The front thigh reaches at least parallel, with the hip crease at or below knee level. Enter total barbell weight. Keep the same equipment and setup when retesting.
Use the canonical Cable Reverse Lunge setup and load convention
Entered load is the selected or loaded cable resistance used for the working reverse-lunge setup on one cable station. total valid reps across both legs combined Step backward into a controlled reverse lunge to valid depth against the cable resistance, then drive through the front leg back to standing without cable slack or hand support. A valid finish requires full controlled standing recovery with the attachment controlled, hips and knees extended, and no stumble, cable yank, or changed setup. Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Barbell Reverse Lunge result and one recent Cable Reverse Lunge result
Use each exercise’s canonical input: Total barbell weight and a whole number from 1 to 12 reps for Barbell Reverse Lunge and Weight used and a whole number from 1 to 12 reps for Cable Reverse Lunge.
Related Tools
- Barbell Reverse Lunge — View the individual Barbell Reverse Lunge standards and next strength-level target.
- Cable Reverse Lunge — View the individual Cable Reverse Lunge standards and next strength-level target.
- Reverse Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Reverse Lunge — 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.
- Cable Glute Kickback — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.