Barbell Side Lunge vs Machine Shoulder Military Press
Compare your barbell side lunge and machine shoulder military press 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: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, reps are performed evenly on both sides; weaker side determines valid load and rep count. For the second exercise, complete strict machine shoulder military press 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.
Barbell Side Lunge vs Machine Shoulder Military Press Strength Standards
Use these tables to compare the estimated one-rep max required for the barbell side lunge and machine shoulder military press 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 Barbell Side Lunge / Machine Shoulder Military Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Barbell Side Lunge vs Machine Shoulder Military Press 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 | Barbell Side Lunge | 36 lb16.3 kg | 53 lb24 kg | 76 lb34.5 kg | 104 lb47.2 kg |
| Machine Shoulder Military Press | 45 lb20.4 kg | 66 lb29.9 kg | 90 lb40.8 kg | 116 lb52.6 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Machine Shoulder Military Press | 47 lb21.3 kg | 69 lb31.3 kg | 95 lb43.1 kg | 122 lb55.3 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Machine Shoulder Military Press | 50 lb22.7 kg | 73 lb33.1 kg | 100 lb45.4 kg | 128 lb58.1 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Machine Shoulder Military Press | 52 lb23.6 kg | 76 lb34.5 kg | 104 lb47.2 kg | 134 lb60.8 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Machine Shoulder Military Press | 54 lb24.5 kg | 79 lb35.8 kg | 109 lb49.4 kg | 140 lb63.5 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Machine Shoulder Military Press | 57 lb25.9 kg | 83 lb37.6 kg | 113 lb51.3 kg | 146 lb66.2 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Machine Shoulder Military Press | 59 lb26.8 kg | 86 lb39 kg | 118 lb53.5 kg | 151 lb68.5 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Machine Shoulder Military Press | 61 lb27.7 kg | 89 lb40.4 kg | 122 lb55.3 kg | 157 lb71.2 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Machine Shoulder Military Press | 63 lb28.6 kg | 92 lb41.7 kg | 126 lb57.2 kg | 162 lb73.5 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Machine Shoulder Military Press | 65 lb29.5 kg | 95 lb43.1 kg | 130 lb59 kg | 168 lb76.2 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Machine Shoulder Military Press | 67 lb30.4 kg | 98 lb44.5 kg | 135 lb61.2 kg | 173 lb78.5 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Machine Shoulder Military Press | 69 lb31.3 kg | 101 lb45.8 kg | 139 lb63 kg | 178 lb80.7 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Machine Shoulder Military Press | 71 lb32.2 kg | 104 lb47.2 kg | 143 lb64.9 kg | 183 lb83 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Machine Shoulder Military Press | 73 lb33.1 kg | 107 lb48.5 kg | 146 lb66.2 kg | 189 lb85.7 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Machine Shoulder Military Press | 75 lb34 kg | 110 lb49.9 kg | 150 lb68 kg | 194 lb88 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Machine Shoulder Military Press | 77 lb34.9 kg | 112 lb50.8 kg | 154 lb69.9 kg | 198 lb89.8 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Machine Shoulder Military Press | 79 lb35.8 kg | 115 lb52.2 kg | 158 lb71.7 kg | 203 lb92.1 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Machine Shoulder Military Press | 81 lb36.7 kg | 118 lb53.5 kg | 162 lb73.5 kg | 208 lb94.3 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Machine Shoulder Military Press | 83 lb37.6 kg | 121 lb54.9 kg | 165 lb74.8 kg | 213 lb96.6 kg |
Women’s Barbell Side Lunge vs Machine Shoulder Military Press 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 | Barbell Side Lunge | 22 lb10 kg | 34 lb15.4 kg | 48 lb21.8 kg | 66 lb29.9 kg |
| Machine Shoulder Military Press | 22 lb10 kg | 34 lb15.4 kg | 50 lb22.7 kg | 66 lb29.9 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Machine Shoulder Military Press | 24 lb10.9 kg | 37 lb16.8 kg | 53 lb24 kg | 70 lb31.8 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Machine Shoulder Military Press | 25 lb11.3 kg | 39 lb17.7 kg | 56 lb25.4 kg | 74 lb33.6 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Machine Shoulder Military Press | 26 lb11.8 kg | 41 lb18.6 kg | 59 lb26.8 kg | 78 lb35.4 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Machine Shoulder Military Press | 28 lb12.7 kg | 43 lb19.5 kg | 62 lb28.1 kg | 82 lb37.2 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Machine Shoulder Military Press | 29 lb13.2 kg | 45 lb20.4 kg | 65 lb29.5 kg | 86 lb39 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Machine Shoulder Military Press | 30 lb13.6 kg | 47 lb21.3 kg | 68 lb30.8 kg | 90 lb40.8 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Machine Shoulder Military Press | 32 lb14.5 kg | 49 lb22.2 kg | 71 lb32.2 kg | 93 lb42.2 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Machine Shoulder Military Press | 33 lb15 kg | 51 lb23.1 kg | 73 lb33.1 kg | 97 lb44 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Machine Shoulder Military Press | 34 lb15.4 kg | 53 lb24 kg | 76 lb34.5 kg | 101 lb45.8 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Machine Shoulder Military Press | 35 lb15.9 kg | 55 lb24.9 kg | 79 lb35.8 kg | 104 lb47.2 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Machine Shoulder Military Press | 36 lb16.3 kg | 56 lb25.4 kg | 81 lb36.7 kg | 108 lb49 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Machine Shoulder Military Press | 37 lb16.8 kg | 58 lb26.3 kg | 84 lb38.1 kg | 111 lb50.3 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Machine Shoulder Military Press | 39 lb17.7 kg | 60 lb27.2 kg | 86 lb39 kg | 114 lb51.7 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Machine Shoulder Military Press | 40 lb18.1 kg | 62 lb28.1 kg | 89 lb40.4 kg | 118 lb53.5 kg |
How Your Barbell Side Lunge vs Machine Shoulder Military Press 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
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Barbell Side Lunge vs Machine Shoulder Military Press 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 barbell side lunge strength level
The standards use the sex-specific thresholds from the individual Barbell Side 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.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the machine shoulder military press strength level
The machine shoulder military press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 barbell side lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the machine shoulder military press | 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 Barbell Side Lunge and Machine Shoulder Military Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Machine Shoulder Military Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 5.4 kg at 120 lb and 10 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Shoulder Military Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Machine Shoulder Military Press standard is higher, and below zero means the Barbell Side 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 Barbell Side Lunge and Machine Shoulder Military Press Standards Differ
What the women’s data shows:
The barbell side lunge and machine shoulder military press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Across all listed bodyweights, Advanced keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 0 to 0.5 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Shoulder Military Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Machine Shoulder Military Press standard is higher, and below zero means the Barbell Side 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.
Barbell Side Lunge and Machine Shoulder Military Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell side lunge and machine shoulder military press setup consistent with their individual rules. Use strict, repeatable Barbell Side Lunge and Machine Shoulder Military Press 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.
Use the exercise-specific Barbell Side Lunge setup and load convention
Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. Lifter begins standing upright with feet hip-width apart. Lifter steps laterally into a wide stance. Working foot remains flat and planted throughout the rep. Lifter descends by sitting into the working hip. Non-working leg remains extended with minimal knee bend. Working thigh reaches at least parallel, with hip crease at or below knee level. Each repetition counts only after returning to a fully upright standing position with hips and knees extended and feet returned under the body. Torso remains neutral with minimal forward collapse or rotation. Each rep is controlled with consistent depth, step width, and tempo. Reps are performed evenly on both sides; weaker side determines valid load and rep count. Raw lifting only; no equipped or assisted support is included. No shallow side steps without clear depth, forward or rotational lunge substitutions, excessive torso lean, momentum-assisted returns, assisted variations, machine-based lateral lunges, Smith machine variations, partial reps, uneven step widths, or equipped lifting are included. Load input represents total barbell weight only, not bodyweight. Standards reflect unilateral lower-body strength with significant lateral stability demands. Side lunges typically allow less loading than forward or reverse lunges due to reduced mechanical efficiency. Most lifters are limited by hip mobility, adductor strength, and lateral balance. Shallow depth or shortened step width will inflate results. Strict, repeatable execution is required for valid comparisons. Estimated 1RM is calculated from the entered weight used and reps.
Use the Machine Shoulder Military Press setup and load convention
The entered weight for strict Machine Shoulder Military Press. Valid Machine Shoulder Military Press reps. The movement must follow the defined Machine Shoulder Military Press path: machine handles move from shoulder-height or lower-start position to a controlled overhead press finish on the machine path and finish with A valid finish requires the defined end position for Machine Shoulder Military Press, 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 Barbell Side Lunge result and one recent Machine Shoulder Military Press result
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Side Lunge — View the individual Barbell Side Lunge standards and next strength-level target.
- Machine Shoulder Military Press — View the individual Machine Shoulder Military Press standards and next strength-level target.
- Barbell Cossack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Cable Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.