Barbell Side Lunge vs Weighted Pistol Squat
Compare your barbell side lunge and weighted pistol squat against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review 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, single-leg squat is performed to full depth with the non-working leg elevated off the ground. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Weighted Pistol Squat Strength Standards
These bodyweight tables place the barbell side lunge and weighted pistol squat targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Barbell Side Lunge / Weighted Pistol Squat, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Barbell Side Lunge vs Weighted Pistol Squat 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 |
| Weighted Pistol Squat | 45 lb20.4 kg | 67 lb30.4 kg | 95 lb43.1 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 |
| Weighted Pistol Squat | 47 lb21.3 kg | 71 lb32.2 kg | 100 lb45.4 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 |
| Weighted Pistol Squat | 50 lb22.7 kg | 74 lb33.6 kg | 105 lb47.6 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 |
| Weighted Pistol Squat | 52 lb23.6 kg | 78 lb35.4 kg | 110 lb49.9 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 |
| Weighted Pistol Squat | 54 lb24.5 kg | 81 lb36.7 kg | 115 lb52.2 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 |
| Weighted Pistol Squat | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 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 |
| Weighted Pistol Squat | 59 lb26.8 kg | 88 lb39.9 kg | 124 lb56.2 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 |
| Weighted Pistol Squat | 61 lb27.7 kg | 91 lb41.3 kg | 129 lb58.5 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 |
| Weighted Pistol Squat | 63 lb28.6 kg | 94 lb42.6 kg | 133 lb60.3 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 |
| Weighted Pistol Squat | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 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 |
| Weighted Pistol Squat | 67 lb30.4 kg | 100 lb45.4 kg | 142 lb64.4 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 |
| Weighted Pistol Squat | 69 lb31.3 kg | 103 lb46.7 kg | 147 lb66.7 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 |
| Weighted Pistol Squat | 71 lb32.2 kg | 106 lb48.1 kg | 151 lb68.5 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 |
| Weighted Pistol Squat | 73 lb33.1 kg | 109 lb49.4 kg | 155 lb70.3 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 |
| Weighted Pistol Squat | 75 lb34 kg | 112 lb50.8 kg | 159 lb72.1 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 |
| Weighted Pistol Squat | 77 lb34.9 kg | 115 lb52.2 kg | 163 lb73.9 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 |
| Weighted Pistol Squat | 79 lb35.8 kg | 118 lb53.5 kg | 167 lb75.7 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 |
| Weighted Pistol Squat | 81 lb36.7 kg | 121 lb54.9 kg | 171 lb77.6 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 |
| Weighted Pistol Squat | 83 lb37.6 kg | 123 lb55.8 kg | 175 lb79.4 kg | 237 lb107.5 kg |
Women’s Barbell Side Lunge vs Weighted Pistol Squat 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 |
| Weighted Pistol Squat | 27 lb12.2 kg | 41 lb18.6 kg | 60 lb27.2 kg | 82 lb37.2 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Weighted Pistol Squat | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 88 lb39.9 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Weighted Pistol Squat | 31 lb14.1 kg | 47 lb21.3 kg | 67 lb30.4 kg | 93 lb42.2 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Weighted Pistol Squat | 33 lb15 kg | 49 lb22.2 kg | 71 lb32.2 kg | 98 lb44.5 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Weighted Pistol Squat | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 103 lb46.7 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Weighted Pistol Squat | 36 lb16.3 kg | 54 lb24.5 kg | 78 lb35.4 kg | 108 lb49 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Weighted Pistol Squat | 38 lb17.2 kg | 56 lb25.4 kg | 81 lb36.7 kg | 113 lb51.3 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Weighted Pistol Squat | 39 lb17.7 kg | 59 lb26.8 kg | 85 lb38.6 kg | 117 lb53.1 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Weighted Pistol Squat | 41 lb18.6 kg | 61 lb27.7 kg | 88 lb39.9 kg | 122 lb55.3 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Weighted Pistol Squat | 42 lb19.1 kg | 63 lb28.6 kg | 91 lb41.3 kg | 126 lb57.2 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Weighted Pistol Squat | 44 lb20 kg | 65 lb29.5 kg | 94 lb42.6 kg | 131 lb59.4 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Weighted Pistol Squat | 45 lb20.4 kg | 68 lb30.8 kg | 98 lb44.5 kg | 135 lb61.2 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Weighted Pistol Squat | 46 lb20.9 kg | 70 lb31.8 kg | 101 lb45.8 kg | 139 lb63 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Weighted Pistol Squat | 48 lb21.8 kg | 72 lb32.7 kg | 104 lb47.2 kg | 144 lb65.3 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Weighted Pistol Squat | 49 lb22.2 kg | 74 lb33.6 kg | 107 lb48.5 kg | 148 lb67.1 kg |
How Your Barbell Side Lunge vs Weighted Pistol Squat Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Barbell Side Lunge vs Weighted Pistol Squat 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the weighted pistol squat strength level
For weighted pistol squat, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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.
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 weighted pistol squat | 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 Weighted Pistol Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
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 Weighted Pistol Squat standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Weighted Pistol Squat 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 Weighted Pistol Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 7.3 kg at 100 lb and 13.1 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Pistol Squat standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Weighted Pistol Squat 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 Weighted Pistol Squat Exercises Used by This Calculator
For a useful comparison, perform a strict barbell side lunge and a strict weighted pistol squat using the setup and load rules below. Use strict, repeatable Barbell Side Lunge and Weighted Pistol Squat 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 exercise-specific Weighted Pistol Squat setup and load convention
Single-leg squat is performed to full depth with the non-working leg elevated off the ground. Descent continues until hamstring contacts calf or full knee flexion is reached. Each repetition ends at full lockout with working-leg hip and knee fully extended. Weight is held via dumbbell(s), kettlebell(s), or a weighted vest. External weight only (bodyweight excluded). Entered weight is total external weight (not per side); unilateral weight is not doubled. Balance and control are maintained throughout with no bouncing or assistance. Depth and technique must remain consistent across all reps. Assisted pistol squats, partial reps, rear-foot supported variations, and machine variations are excluded. Standards are adjusted downward versus Bulgarian split squat due to higher balance, mobility, and control demands. Estimated 1RM is calculated from entered external weight and reps.
Enter one recent Barbell Side Lunge result and one recent Weighted Pistol Squat 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.
- 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.