Barbell Walking Lunge vs Dumbbell Walking Lunge Strength Standards
Compare your barbell walking lunge and dumbbell walking lunge against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use the total barbell weight used for the back-rack walking lunge set and the combined weight of both dumbbells used for the walking lunge set. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Walking Lunge vs Dumbbell Walking Lunge Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell walking lunge and dumbbell walking 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 walking lunge and dumbbell walking 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 Walking Lunge / Dumbbell Walking 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 Walking Lunge vs Dumbbell Walking Lunge Standards
How to read the table: The first number is Barbell Walking Lunge; the second is Dumbbell Walking 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 | 63 / 49 lb 28.6 / 22.2 kg | 98 / 77 lb 44.5 / 34.9 kg | 133 / 109 lb 60.3 / 49.4 kg | 168 / 140 lb 76.2 / 63.5 kg |
| 130 lb 59 kg | 67 / 52 lb 30.4 / 23.6 kg | 103 / 82 lb 46.7 / 37.2 kg | 141 / 115 lb 64 / 52.2 kg | 177 / 148 lb 80.3 / 67.1 kg |
| 140 lb 63.5 kg | 70 / 55 lb 31.8 / 24.9 kg | 109 / 86 lb 49.4 / 39 kg | 148 / 121 lb 67.1 / 54.9 kg | 186 / 155 lb 84.4 / 70.3 kg |
| 150 lb 68 kg | 73 / 57 lb 33.1 / 25.9 kg | 114 / 90 lb 51.7 / 40.8 kg | 155 / 126 lb 70.3 / 57.2 kg | 195 / 162 lb 88.5 / 73.5 kg |
| 160 lb 72.6 kg | 77 / 60 lb 34.9 / 27.2 kg | 119 / 94 lb 54 / 42.6 kg | 161 / 132 lb 73 / 59.9 kg | 203 / 169 lb 92.1 / 76.7 kg |
| 170 lb 77.1 kg | 80 / 62 lb 36.3 / 28.1 kg | 123 / 97 lb 55.8 / 44 kg | 168 / 137 lb 76.2 / 62.1 kg | 212 / 176 lb 96.2 / 79.8 kg |
| 180 lb 81.6 kg | 83 / 65 lb 37.6 / 29.5 kg | 128 / 101 lb 58.1 / 45.8 kg | 175 / 143 lb 79.4 / 64.9 kg | 220 / 183 lb 99.8 / 83 kg |
| 190 lb 86.2 kg | 86 / 67 lb 39 / 30.4 kg | 133 / 105 lb 60.3 / 47.6 kg | 181 / 148 lb 82.1 / 67.1 kg | 228 / 190 lb 103.4 / 86.2 kg |
| 200 lb 90.7 kg | 89 / 69 lb 40.4 / 31.3 kg | 138 / 109 lb 62.6 / 49.4 kg | 187 / 153 lb 84.8 / 69.4 kg | 236 / 197 lb 107 / 89.4 kg |
| 210 lb 95.3 kg | 92 / 72 lb 41.7 / 32.7 kg | 142 / 112 lb 64.4 / 50.8 kg | 193 / 158 lb 87.5 / 71.7 kg | 244 / 203 lb 110.7 / 92.1 kg |
| 220 lb 99.8 kg | 95 / 74 lb 43.1 / 33.6 kg | 147 / 116 lb 66.7 / 52.6 kg | 200 / 163 lb 90.7 / 73.9 kg | 251 / 210 lb 113.9 / 95.3 kg |
| 230 lb 104.3 kg | 98 / 76 lb 44.5 / 34.5 kg | 151 / 119 lb 68.5 / 54 kg | 206 / 168 lb 93.4 / 76.2 kg | 259 / 216 lb 117.5 / 98 kg |
| 240 lb 108.9 kg | 100 / 78 lb 45.4 / 35.4 kg | 155 / 123 lb 70.3 / 55.8 kg | 212 / 173 lb 96.2 / 78.5 kg | 266 / 222 lb 120.7 / 100.7 kg |
| 250 lb 113.4 kg | 103 / 80 lb 46.7 / 36.3 kg | 160 / 126 lb 72.6 / 57.2 kg | 217 / 178 lb 98.4 / 80.7 kg | 274 / 228 lb 124.3 / 103.4 kg |
| 260 lb 117.9 kg | 106 / 83 lb 48.1 / 37.6 kg | 164 / 129 lb 74.4 / 58.5 kg | 223 / 182 lb 101.2 / 82.6 kg | 281 / 234 lb 127.5 / 106.1 kg |
| 270 lb 122.5 kg | 109 / 85 lb 49.4 / 38.6 kg | 168 / 133 lb 76.2 / 60.3 kg | 229 / 187 lb 103.9 / 84.8 kg | 288 / 240 lb 130.6 / 108.9 kg |
| 280 lb 127 kg | 111 / 87 lb 50.3 / 39.5 kg | 172 / 136 lb 78 / 61.7 kg | 234 / 192 lb 106.1 / 87.1 kg | 295 / 246 lb 133.8 / 111.6 kg |
| 290 lb 131.5 kg | 114 / 89 lb 51.7 / 40.4 kg | 176 / 139 lb 79.8 / 63 kg | 240 / 196 lb 108.9 / 88.9 kg | 302 / 252 lb 137 / 114.3 kg |
| 300 lb 136.1 kg | 117 / 91 lb 53.1 / 41.3 kg | 180 / 142 lb 81.6 / 64.4 kg | 245 / 201 lb 111.1 / 91.2 kg | 309 / 258 lb 140.2 / 117 kg |
Women’s Barbell Walking Lunge vs Dumbbell Walking Lunge Standards
How to read the table: The first number is Barbell Walking Lunge; the second is Dumbbell Walking 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 | 37 / 29 lb 16.8 / 13.2 kg | 57 / 46 lb 25.9 / 20.9 kg | 82 / 69 lb 37.2 / 31.3 kg | 109 / 92 lb 49.4 / 41.7 kg |
| 110 lb 49.9 kg | 39 / 31 lb 17.7 / 14.1 kg | 61 / 49 lb 27.7 / 22.2 kg | 88 / 73 lb 39.9 / 33.1 kg | 116 / 98 lb 52.6 / 44.5 kg |
| 120 lb 54.4 kg | 41 / 33 lb 18.6 / 15 kg | 65 / 52 lb 29.5 / 23.6 kg | 93 / 78 lb 42.2 / 35.4 kg | 123 / 103 lb 55.8 / 46.7 kg |
| 130 lb 59 kg | 44 / 35 lb 20 / 15.9 kg | 68 / 55 lb 30.8 / 24.9 kg | 98 / 82 lb 44.5 / 37.2 kg | 130 / 109 lb 59 / 49.4 kg |
| 140 lb 63.5 kg | 46 / 36 lb 20.9 / 16.3 kg | 72 / 57 lb 32.7 / 25.9 kg | 103 / 86 lb 46.7 / 39 kg | 137 / 115 lb 62.1 / 52.2 kg |
| 150 lb 68 kg | 48 / 38 lb 21.8 / 17.2 kg | 75 / 60 lb 34 / 27.2 kg | 108 / 90 lb 49 / 40.8 kg | 143 / 120 lb 64.9 / 54.4 kg |
| 160 lb 72.6 kg | 50 / 40 lb 22.7 / 18.1 kg | 78 / 63 lb 35.4 / 28.6 kg | 113 / 94 lb 51.3 / 42.6 kg | 149 / 125 lb 67.6 / 56.7 kg |
| 170 lb 77.1 kg | 52 / 41 lb 23.6 / 18.6 kg | 82 / 65 lb 37.2 / 29.5 kg | 117 / 98 lb 53.1 / 44.5 kg | 155 / 130 lb 70.3 / 59 kg |
| 180 lb 81.6 kg | 54 / 43 lb 24.5 / 19.5 kg | 85 / 68 lb 38.6 / 30.8 kg | 122 / 102 lb 55.3 / 46.3 kg | 161 / 136 lb 73 / 61.7 kg |
| 190 lb 86.2 kg | 56 / 44 lb 25.4 / 20 kg | 88 / 70 lb 39.9 / 31.8 kg | 126 / 105 lb 57.2 / 47.6 kg | 167 / 140 lb 75.7 / 63.5 kg |
| 200 lb 90.7 kg | 58 / 46 lb 26.3 / 20.9 kg | 91 / 73 lb 41.3 / 33.1 kg | 131 / 109 lb 59.4 / 49.4 kg | 173 / 145 lb 78.5 / 65.8 kg |
| 210 lb 95.3 kg | 60 / 48 lb 27.2 / 21.8 kg | 94 / 75 lb 42.6 / 34 kg | 135 / 113 lb 61.2 / 51.3 kg | 179 / 150 lb 81.2 / 68 kg |
| 220 lb 99.8 kg | 62 / 49 lb 28.1 / 22.2 kg | 97 / 77 lb 44 / 34.9 kg | 139 / 116 lb 63 / 52.6 kg | 185 / 155 lb 83.9 / 70.3 kg |
| 230 lb 104.3 kg | 64 / 51 lb 29 / 23.1 kg | 100 / 80 lb 45.4 / 36.3 kg | 144 / 120 lb 65.3 / 54.4 kg | 190 / 160 lb 86.2 / 72.6 kg |
| 240 lb 108.9 kg | 66 / 52 lb 29.9 / 23.6 kg | 103 / 82 lb 46.7 / 37.2 kg | 148 / 123 lb 67.1 / 55.8 kg | 196 / 164 lb 88.9 / 74.4 kg |
How Your Barbell Walking Lunge vs Dumbbell Walking 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 walking lunge strength level
The standards use the sex-specific thresholds from the individual Barbell Walking 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.
3. Find the dumbbell walking lunge strength level
The standards use the sex-specific thresholds from the individual Dumbbell Walking 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 walking lunge | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the dumbbell walking 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 Walking Lunge and Dumbbell Walking 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 dumbbell walking lunge standard is higher; below zero means the barbell walking 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.
12.7 → 23.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell walking lunge standard minus the barbell walking lunge standard. A plus sign means the dumbbell walking lunge standard is higher. A minus sign means the barbell walking lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.4 kg | −21 lb −9.6 kg | −24 lb −10.9 kg | −28 lb −12.7 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −26 lb −11.8 kg | −29 lb −13.2 kg |
| 140 lb 63.5 kg | −15 lb −6.9 kg | −23 lb −10.4 kg | −27 lb −12.2 kg | −31 lb −14.1 kg |
| 150 lb 68 kg | −16 lb −7.2 kg | −24 lb −10.9 kg | −29 lb −13.1 kg | −33 lb −15 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −25 lb −11.4 kg | −29 lb −13.1 kg | −34 lb −15.4 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −31 lb −14.1 kg | −36 lb −16.4 kg |
| 180 lb 81.6 kg | −18 lb −8.1 kg | −27 lb −12.3 kg | −32 lb −14.5 kg | −37 lb −16.8 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −33 lb −15 kg | −38 lb −17.2 kg |
| 200 lb 90.7 kg | −20 lb −9.1 kg | −29 lb −13.2 kg | −34 lb −15.4 kg | −39 lb −17.6 kg |
| 210 lb 95.3 kg | −20 lb −9 kg | −30 lb −13.6 kg | −35 lb −15.8 kg | −41 lb −18.6 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −31 lb −14.1 kg | −37 lb −16.8 kg | −41 lb −18.6 kg |
| 230 lb 104.3 kg | −22 lb −10 kg | −32 lb −14.5 kg | −38 lb −17.2 kg | −43 lb −19.5 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −32 lb −14.5 kg | −39 lb −17.7 kg | −44 lb −20 kg |
| 250 lb 113.4 kg | −23 lb −10.4 kg | −34 lb −15.4 kg | −39 lb −17.7 kg | −46 lb −20.9 kg |
| 260 lb 117.9 kg | −23 lb −10.5 kg | −35 lb −15.9 kg | −41 lb −18.6 kg | −47 lb −21.4 kg |
| 270 lb 122.5 kg | −24 lb −10.8 kg | −35 lb −15.9 kg | −42 lb −19.1 kg | −48 lb −21.7 kg |
| 280 lb 127 kg | −24 lb −10.8 kg | −36 lb −16.3 kg | −42 lb −19 kg | −49 lb −22.2 kg |
| 290 lb 131.5 kg | −25 lb −11.3 kg | −37 lb −16.8 kg | −44 lb −20 kg | −50 lb −22.7 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −38 lb −17.2 kg | −44 lb −19.9 kg | −51 lb −23.2 kg |
How Women’s Barbell Walking Lunge and Dumbbell Walking 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.
7.7 → 14.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell walking lunge standard minus the barbell walking lunge standard. A plus sign means the dumbbell walking lunge standard is higher. A minus sign means the barbell walking lunge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −8 lb −3.6 kg | −11 lb −5 kg | −13 lb −5.9 kg | −17 lb −7.7 kg |
| 110 lb 49.9 kg | −8 lb −3.6 kg | −12 lb −5.5 kg | −15 lb −6.8 kg | −18 lb −8.1 kg |
| 120 lb 54.4 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −20 lb −9.1 kg |
| 130 lb 59 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −21 lb −9.6 kg |
| 140 lb 63.5 kg | −10 lb −4.6 kg | −15 lb −6.8 kg | −17 lb −7.7 kg | −22 lb −9.9 kg |
| 150 lb 68 kg | −10 lb −4.6 kg | −15 lb −6.8 kg | −18 lb −8.2 kg | −23 lb −10.5 kg |
| 160 lb 72.6 kg | −10 lb −4.6 kg | −15 lb −6.8 kg | −19 lb −8.7 kg | −24 lb −10.9 kg |
| 170 lb 77.1 kg | −11 lb −5 kg | −17 lb −7.7 kg | −19 lb −8.6 kg | −25 lb −11.3 kg |
| 180 lb 81.6 kg | −11 lb −5 kg | −17 lb −7.8 kg | −20 lb −9 kg | −25 lb −11.3 kg |
| 190 lb 86.2 kg | −12 lb −5.4 kg | −18 lb −8.1 kg | −21 lb −9.6 kg | −27 lb −12.2 kg |
| 200 lb 90.7 kg | −12 lb −5.4 kg | −18 lb −8.2 kg | −22 lb −10 kg | −28 lb −12.7 kg |
| 210 lb 95.3 kg | −12 lb −5.4 kg | −19 lb −8.6 kg | −22 lb −9.9 kg | −29 lb −13.2 kg |
| 220 lb 99.8 kg | −13 lb −5.9 kg | −20 lb −9.1 kg | −23 lb −10.4 kg | −30 lb −13.6 kg |
| 230 lb 104.3 kg | −13 lb −5.9 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −30 lb −13.6 kg |
| 240 lb 108.9 kg | −14 lb −6.3 kg | −21 lb −9.5 kg | −25 lb −11.3 kg | −32 lb −14.5 kg |
Barbell Walking Lunge and Dumbbell Walking Lunge Exercises Used by This Calculator
This calculator uses a strict barbell walking lunge test and a strict dumbbell walking lunge test. Use strict canonical Barbell Walking Lunge and Dumbbell Walking Lunge tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Barbell Walking Lunge setup and load convention
the total barbell weight used for the back-rack walking lunge set total reps across both legs combined step forward under control, reach valid lunge depth, recover into the next walking step, and keep the barbell and trunk stable Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use the canonical Dumbbell Walking Lunge setup and load convention
the combined weight of both dumbbells used for the walking lunge set total reps across both legs combined control both dumbbells, step forward to valid lunge depth, recover smoothly, and avoid hand support or dumbbell swing Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Barbell Walking Lunge result and one recent Dumbbell Walking Lunge result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Walking Lunge — View the individual Barbell Walking Lunge standards and next strength-level target.
- Dumbbell Walking Lunge — View the individual Dumbbell Walking Lunge standards and next strength-level target.
- Barbell Lunge — 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.
- Smith Machine Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.