Barbell Side Lunge vs Smith Machine Overhead Shoulder Press
Compare your barbell side lunge and smith machine overhead shoulder press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift 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 smith machine overhead shoulder 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 Smith Machine Overhead Shoulder Press Strength Standards
Use these tables to compare the estimated one-rep max required for the barbell side lunge and smith machine overhead shoulder 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 / Smith Machine Overhead Shoulder Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Barbell Side Lunge vs Smith Machine Overhead Shoulder 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 |
| Smith Machine Overhead Shoulder Press | 53 lb24 kg | 76 lb34.5 kg | 101 lb45.8 kg | 129 lb58.5 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Smith Machine Overhead Shoulder Press | 56 lb25.4 kg | 80 lb36.3 kg | 106 lb48.1 kg | 136 lb61.7 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Smith Machine Overhead Shoulder Press | 59 lb26.8 kg | 84 lb38.1 kg | 112 lb50.8 kg | 143 lb64.9 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Smith Machine Overhead Shoulder Press | 62 lb28.1 kg | 88 lb39.9 kg | 117 lb53.1 kg | 149 lb67.6 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Smith Machine Overhead Shoulder Press | 64 lb29 kg | 92 lb41.7 kg | 122 lb55.3 kg | 156 lb70.8 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Smith Machine Overhead Shoulder Press | 67 lb30.4 kg | 96 lb43.5 kg | 127 lb57.6 kg | 162 lb73.5 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Smith Machine Overhead Shoulder Press | 69 lb31.3 kg | 99 lb44.9 kg | 132 lb59.9 kg | 169 lb76.7 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Smith Machine Overhead Shoulder Press | 72 lb32.7 kg | 103 lb46.7 kg | 137 lb62.1 kg | 175 lb79.4 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Smith Machine Overhead Shoulder Press | 75 lb34 kg | 107 lb48.5 kg | 142 lb64.4 kg | 181 lb82.1 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Smith Machine Overhead Shoulder Press | 77 lb34.9 kg | 110 lb49.9 kg | 146 lb66.2 kg | 187 lb84.8 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Smith Machine Overhead Shoulder Press | 79 lb35.8 kg | 114 lb51.7 kg | 151 lb68.5 kg | 193 lb87.5 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Smith Machine Overhead Shoulder Press | 82 lb37.2 kg | 117 lb53.1 kg | 156 lb70.8 kg | 199 lb90.3 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Smith Machine Overhead Shoulder Press | 84 lb38.1 kg | 120 lb54.4 kg | 160 lb72.6 kg | 204 lb92.5 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Smith Machine Overhead Shoulder Press | 86 lb39 kg | 124 lb56.2 kg | 165 lb74.8 kg | 210 lb95.3 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Smith Machine Overhead Shoulder Press | 89 lb40.4 kg | 127 lb57.6 kg | 169 lb76.7 kg | 216 lb98 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Smith Machine Overhead Shoulder Press | 91 lb41.3 kg | 130 lb59 kg | 173 lb78.5 kg | 221 lb100.2 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Smith Machine Overhead Shoulder Press | 93 lb42.2 kg | 133 lb60.3 kg | 177 lb80.3 kg | 227 lb103 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Smith Machine Overhead Shoulder Press | 95 lb43.1 kg | 137 lb62.1 kg | 182 lb82.6 kg | 232 lb105.2 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Smith Machine Overhead Shoulder Press | 98 lb44.5 kg | 140 lb63.5 kg | 186 lb84.4 kg | 237 lb107.5 kg |
Women’s Barbell Side Lunge vs Smith Machine Overhead Shoulder 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 |
| Smith Machine Overhead Shoulder Press | 25 lb11.3 kg | 39 lb17.7 kg | 55 lb24.9 kg | 73 lb33.1 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Smith Machine Overhead Shoulder Press | 27 lb12.2 kg | 41 lb18.6 kg | 59 lb26.8 kg | 78 lb35.4 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Smith Machine Overhead Shoulder Press | 28 lb12.7 kg | 44 lb20 kg | 62 lb28.1 kg | 83 lb37.6 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Smith Machine Overhead Shoulder Press | 30 lb13.6 kg | 46 lb20.9 kg | 65 lb29.5 kg | 87 lb39.5 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Smith Machine Overhead Shoulder Press | 32 lb14.5 kg | 49 lb22.2 kg | 69 lb31.3 kg | 92 lb41.7 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Smith Machine Overhead Shoulder Press | 33 lb15 kg | 51 lb23.1 kg | 72 lb32.7 kg | 96 lb43.5 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Smith Machine Overhead Shoulder Press | 34 lb15.4 kg | 53 lb24 kg | 75 lb34 kg | 100 lb45.4 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Smith Machine Overhead Shoulder Press | 36 lb16.3 kg | 55 lb24.9 kg | 78 lb35.4 kg | 104 lb47.2 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Smith Machine Overhead Shoulder Press | 37 lb16.8 kg | 58 lb26.3 kg | 81 lb36.7 kg | 108 lb49 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Smith Machine Overhead Shoulder Press | 39 lb17.7 kg | 60 lb27.2 kg | 84 lb38.1 kg | 112 lb50.8 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Smith Machine Overhead Shoulder Press | 40 lb18.1 kg | 62 lb28.1 kg | 87 lb39.5 kg | 116 lb52.6 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Smith Machine Overhead Shoulder Press | 41 lb18.6 kg | 64 lb29 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Smith Machine Overhead Shoulder Press | 43 lb19.5 kg | 66 lb29.9 kg | 93 lb42.2 kg | 124 lb56.2 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Smith Machine Overhead Shoulder Press | 44 lb20 kg | 68 lb30.8 kg | 96 lb43.5 kg | 128 lb58.1 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Smith Machine Overhead Shoulder Press | 45 lb20.4 kg | 70 lb31.8 kg | 98 lb44.5 kg | 131 lb59.4 kg |
How Your Barbell Side Lunge vs Smith Machine Overhead Shoulder 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
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)
For the most useful Barbell Side Lunge vs Smith Machine Overhead Shoulder 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 barbell side lunge 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.
3. Find the smith machine overhead shoulder press strength level
The smith machine overhead shoulder 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
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 barbell side lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the smith machine overhead shoulder 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Side Lunge and Smith Machine Overhead Shoulder Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
11.3 → 20.9 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Overhead Shoulder Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Smith Machine Overhead Shoulder 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 Smith Machine Overhead Shoulder Press Standards Differ
What the women’s data shows:
The barbell side lunge and smith machine overhead shoulder press standards are within 3 lb at 100 lb, 110 lb, and 120 lb.
The higher target remains with Smith Machine Overhead Shoulder Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 3.2 kg at 100 lb and 5.4 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Overhead Shoulder Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Smith Machine Overhead Shoulder 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 Smith Machine Overhead Shoulder Press Exercises Used by This Calculator
The calculator expects repeatable barbell side lunge and smith machine overhead shoulder press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Side Lunge and Smith Machine Overhead Shoulder 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 Smith Machine Overhead Shoulder Press setup and load convention
The entered weight for strict Smith Machine Overhead Shoulder Press. Valid Smith overhead shoulder press reps. Press the Smith bar overhead to a controlled lockout or machine-intended top position, then lower under control to the same bottom range and finish with A valid finish shows controlled elbow extension overhead with no leg drive, excessive lean-back, rack bounce, incline-press drift, or partial lockout. 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 Smith Machine Overhead Shoulder 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.
- Smith Machine Overhead Shoulder Press — View the individual Smith Machine Overhead Shoulder 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.
- Smith Machine Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Barbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.