Dumbbell Lunge vs Dumbbell Overhead Walking Lunge
Compare your dumbbell lunge and dumbbell overhead walking lunge against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. For the second exercise, complete strict dumbbell overhead walking lunge 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.
Dumbbell Lunge vs Dumbbell Overhead Walking Lunge Strength Standards
The paired standards below show what the dumbbell lunge and dumbbell overhead walking lunge each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Dumbbell Lunge / Dumbbell Overhead Walking Lunge in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Lunge vs Dumbbell Overhead Walking Lunge 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 | Dumbbell Lunge | 62 lb28.1 kg | 92 lb41.7 kg | 129 lb58.5 kg | 171 lb77.6 kg |
| Dumbbell Overhead Walking Lunge | 25 lb11.3 kg | 39 lb17.7 kg | 59 lb26.8 kg | 81 lb36.7 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Dumbbell Overhead Walking Lunge | 26 lb11.8 kg | 41 lb18.6 kg | 62 lb28.1 kg | 85 lb38.6 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Dumbbell Overhead Walking Lunge | 28 lb12.7 kg | 43 lb19.5 kg | 65 lb29.5 kg | 90 lb40.8 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Dumbbell Overhead Walking Lunge | 29 lb13.2 kg | 45 lb20.4 kg | 68 lb30.8 kg | 94 lb42.6 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Dumbbell Overhead Walking Lunge | 30 lb13.6 kg | 47 lb21.3 kg | 71 lb32.2 kg | 98 lb44.5 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Dumbbell Overhead Walking Lunge | 32 lb14.5 kg | 49 lb22.2 kg | 74 lb33.6 kg | 102 lb46.3 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Dumbbell Overhead Walking Lunge | 33 lb15 kg | 51 lb23.1 kg | 77 lb34.9 kg | 106 lb48.1 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Dumbbell Overhead Walking Lunge | 34 lb15.4 kg | 53 lb24 kg | 80 lb36.3 kg | 110 lb49.9 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Dumbbell Overhead Walking Lunge | 35 lb15.9 kg | 55 lb24.9 kg | 83 lb37.6 kg | 114 lb51.7 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Dumbbell Overhead Walking Lunge | 36 lb16.3 kg | 57 lb25.9 kg | 86 lb39 kg | 118 lb53.5 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Dumbbell Overhead Walking Lunge | 37 lb16.8 kg | 58 lb26.3 kg | 88 lb39.9 kg | 121 lb54.9 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Dumbbell Overhead Walking Lunge | 39 lb17.7 kg | 60 lb27.2 kg | 91 lb41.3 kg | 125 lb56.7 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Dumbbell Overhead Walking Lunge | 40 lb18.1 kg | 62 lb28.1 kg | 93 lb42.2 kg | 129 lb58.5 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Dumbbell Overhead Walking Lunge | 41 lb18.6 kg | 64 lb29 kg | 96 lb43.5 kg | 132 lb59.9 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Dumbbell Overhead Walking Lunge | 42 lb19.1 kg | 65 lb29.5 kg | 99 lb44.9 kg | 136 lb61.7 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Dumbbell Overhead Walking Lunge | 43 lb19.5 kg | 67 lb30.4 kg | 101 lb45.8 kg | 139 lb63 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Dumbbell Overhead Walking Lunge | 44 lb20 kg | 69 lb31.3 kg | 104 lb47.2 kg | 142 lb64.4 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Dumbbell Overhead Walking Lunge | 45 lb20.4 kg | 70 lb31.8 kg | 106 lb48.1 kg | 146 lb66.2 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Dumbbell Overhead Walking Lunge | 46 lb20.9 kg | 72 lb32.7 kg | 108 lb49 kg | 149 lb67.6 kg |
Women’s Dumbbell Lunge vs Dumbbell Overhead Walking Lunge 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 | Dumbbell Lunge | 38 lb17.2 kg | 57 lb25.9 kg | 82 lb37.2 kg | 112 lb50.8 kg |
| Dumbbell Overhead Walking Lunge | 14 lb6.4 kg | 23 lb10.4 kg | 34 lb15.4 kg | 48 lb21.8 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Dumbbell Overhead Walking Lunge | 15 lb6.8 kg | 24 lb10.9 kg | 37 lb16.8 kg | 51 lb23.1 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Dumbbell Overhead Walking Lunge | 16 lb7.3 kg | 26 lb11.8 kg | 39 lb17.7 kg | 54 lb24.5 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Dumbbell Overhead Walking Lunge | 16 lb7.3 kg | 27 lb12.2 kg | 41 lb18.6 kg | 57 lb25.9 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Dumbbell Overhead Walking Lunge | 17 lb7.7 kg | 29 lb13.2 kg | 43 lb19.5 kg | 60 lb27.2 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Dumbbell Overhead Walking Lunge | 18 lb8.2 kg | 30 lb13.6 kg | 45 lb20.4 kg | 63 lb28.6 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Dumbbell Overhead Walking Lunge | 19 lb8.6 kg | 31 lb14.1 kg | 47 lb21.3 kg | 66 lb29.9 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Dumbbell Overhead Walking Lunge | 20 lb9.1 kg | 33 lb15 kg | 49 lb22.2 kg | 68 lb30.8 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Dumbbell Overhead Walking Lunge | 20 lb9.1 kg | 34 lb15.4 kg | 51 lb23.1 kg | 71 lb32.2 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Dumbbell Overhead Walking Lunge | 21 lb9.5 kg | 35 lb15.9 kg | 53 lb24 kg | 74 lb33.6 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Dumbbell Overhead Walking Lunge | 22 lb10 kg | 36 lb16.3 kg | 55 lb24.9 kg | 76 lb34.5 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Dumbbell Overhead Walking Lunge | 23 lb10.4 kg | 38 lb17.2 kg | 56 lb25.4 kg | 79 lb35.8 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Dumbbell Overhead Walking Lunge | 23 lb10.4 kg | 39 lb17.7 kg | 58 lb26.3 kg | 81 lb36.7 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Dumbbell Overhead Walking Lunge | 24 lb10.9 kg | 40 lb18.1 kg | 60 lb27.2 kg | 84 lb38.1 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Dumbbell Overhead Walking Lunge | 25 lb11.3 kg | 41 lb18.6 kg | 62 lb28.1 kg | 86 lb39 kg |
How Your Dumbbell Lunge vs Dumbbell Overhead Walking Lunge Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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)
Set quality matters for this Dumbbell Lunge vs Dumbbell Overhead Walking Lunge comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the dumbbell lunge strength level
For dumbbell lunge, 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the dumbbell overhead walking lunge strength level
For dumbbell overhead walking lunge, 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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 dumbbell lunge | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the dumbbell overhead walking lunge | 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 Dumbbell Lunge and Dumbbell Overhead Walking Lunge 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.
At Elite, the difference is 40.9 kg at 120 lb and 75.3 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Overhead Walking Lunge standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Dumbbell Overhead Walking Lunge standard is higher, and below zero means the Dumbbell 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 Dumbbell Lunge and Dumbbell Overhead 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.
Across 100–240 lb bodyweight, the Elite gap changes from 29 to 52.2 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Overhead Walking Lunge standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Dumbbell Overhead Walking Lunge standard is higher, and below zero means the Dumbbell 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.
Dumbbell Lunge and Dumbbell Overhead Walking Lunge Exercises Used by This Calculator
Compare like-for-like attempts by keeping the dumbbell lunge and dumbbell overhead walking lunge setup consistent with their individual rules. Use strict, repeatable Dumbbell Lunge and Dumbbell Overhead Walking Lunge 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.
Enter combined load from two matched dumbbells
Use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. Do not enter per-hand load, stationary split squats, walking or Bulgarian lunges, support, bounce, partial reps, or substitutions.
Use the Dumbbell Overhead Walking Lunge setup and load convention
The total combined dumbbell load from both overhead dumbbells, not per-hand load. Total valid reps across both legs combined. Keep both dumbbells controlled overhead, step through valid walking-lunge reps, and recover without overhead collapse, shallow depth, dumbbell swing, or switching to a front-rack or hands-at-sides lunge. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Dumbbell Lunge result and one recent Dumbbell Overhead Walking Lunge result
First lift: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Dumbbell Overhead Walking Lunge — View the individual Dumbbell Overhead Walking Lunge standards and next strength-level target.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Reverse Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bulgarian Split Squat (Per Leg, Raw) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Walking Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.