Reverse Lunge vs Barbell Reverse Lunge Strength Standards
Compare your reverse lunge and barbell reverse lunge against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: No external load for Reverse Lunge and Total barbell weight for Barbell Reverse Lunge. Use one continuous set of strict alternating bodyweight reverse lunges counted left plus right; use a strict, repeatable barbell reverse lunge set that follows the canonical setup, range, and lockout rules. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Reverse Lunge vs Barbell Reverse Lunge Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Reverse Lunge vs Barbell Reverse Lunge Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Reverse Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Barbell Reverse Lunge:50 lb22.7 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Reverse Lunge:76 lb34.5 kg | Reverse Lunge:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps Barbell Reverse Lunge:107 lb48.5 kg | Reverse Lunge:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Barbell Reverse Lunge:147 lb66.7 kg |
| 130 lb 59 kg | Reverse Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Barbell Reverse Lunge:53 lb24 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Reverse Lunge:80 lb36.3 kg | Reverse Lunge:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps Barbell Reverse Lunge:113 lb51.3 kg | Reverse Lunge:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Barbell Reverse Lunge:155 lb70.3 kg |
| 140 lb 63.5 kg | Reverse Lunge:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Barbell Reverse Lunge:55 lb24.9 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Reverse Lunge:84 lb38.1 kg | Reverse Lunge:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps Barbell Reverse Lunge:119 lb54 kg | Reverse Lunge:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps Barbell Reverse Lunge:163 lb73.9 kg |
| 150 lb 68 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Barbell Reverse Lunge:58 lb26.3 kg | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Barbell Reverse Lunge:88 lb39.9 kg | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Reverse Lunge:125 lb56.7 kg | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Barbell Reverse Lunge:171 lb77.6 kg |
| 160 lb 72.6 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Barbell Reverse Lunge:61 lb27.7 kg | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Barbell Reverse Lunge:92 lb41.7 kg | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Reverse Lunge:130 lb59 kg | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Barbell Reverse Lunge:178 lb80.7 kg |
| 170 lb 77.1 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Barbell Reverse Lunge:63 lb28.6 kg | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Barbell Reverse Lunge:96 lb43.5 kg | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Reverse Lunge:136 lb61.7 kg | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Barbell Reverse Lunge:186 lb84.4 kg |
| 180 lb 81.6 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Barbell Reverse Lunge:66 lb29.9 kg | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Barbell Reverse Lunge:99 lb44.9 kg | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Reverse Lunge:141 lb64 kg | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Barbell Reverse Lunge:193 lb87.5 kg |
| 190 lb 86.2 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Barbell Reverse Lunge:68 lb30.8 kg | Reverse Lunge:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Barbell Reverse Lunge:103 lb46.7 kg | Reverse Lunge:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Barbell Reverse Lunge:146 lb66.2 kg | Reverse Lunge:Under 30: 60 reps30–39: 54 reps40–49: 48 reps50–59: 39 reps60+: 30 reps Barbell Reverse Lunge:200 lb90.7 kg |
| 200 lb 90.7 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Reverse Lunge:70 lb31.8 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Reverse Lunge:107 lb48.5 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Reverse Lunge:151 lb68.5 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Reverse Lunge:207 lb93.9 kg |
| 210 lb 95.3 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Reverse Lunge:73 lb33.1 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Reverse Lunge:110 lb49.9 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Reverse Lunge:156 lb70.8 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Reverse Lunge:214 lb97.1 kg |
| 220 lb 99.8 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Reverse Lunge:75 lb34 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Reverse Lunge:114 lb51.7 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Reverse Lunge:161 lb73 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Reverse Lunge:221 lb100.2 kg |
| 230 lb 104.3 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Reverse Lunge:77 lb34.9 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Reverse Lunge:117 lb53.1 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Reverse Lunge:166 lb75.3 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Reverse Lunge:227 lb103 kg |
| 240 lb 108.9 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Reverse Lunge:79 lb35.8 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Reverse Lunge:120 lb54.4 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Reverse Lunge:171 lb77.6 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Reverse Lunge:234 lb106.1 kg |
| 250 lb 113.4 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Reverse Lunge:82 lb37.2 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Reverse Lunge:124 lb56.2 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Reverse Lunge:175 lb79.4 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Reverse Lunge:240 lb108.9 kg |
| 260 lb 117.9 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Reverse Lunge:84 lb38.1 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Reverse Lunge:127 lb57.6 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Reverse Lunge:180 lb81.6 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Reverse Lunge:247 lb112 kg |
| 270 lb 122.5 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Reverse Lunge:86 lb39 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Reverse Lunge:130 lb59 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Reverse Lunge:185 lb83.9 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Reverse Lunge:253 lb114.8 kg |
| 280 lb 127 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Reverse Lunge:88 lb39.9 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Reverse Lunge:133 lb60.3 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Reverse Lunge:189 lb85.7 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Reverse Lunge:259 lb117.5 kg |
| 290 lb 131.5 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Reverse Lunge:90 lb40.8 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Reverse Lunge:137 lb62.1 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Reverse Lunge:194 lb88 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Reverse Lunge:265 lb120.2 kg |
| 300 lb 136.1 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Reverse Lunge:92 lb41.7 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Reverse Lunge:140 lb63.5 kg | Reverse Lunge:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Barbell Reverse Lunge:198 lb89.8 kg | Reverse Lunge:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Barbell Reverse Lunge:271 lb122.9 kg |
Women’s Reverse Lunge vs Barbell Reverse Lunge Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Barbell Reverse Lunge:31 lb14.1 kg | Reverse Lunge:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Barbell Reverse Lunge:47 lb21.3 kg | Reverse Lunge:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Barbell Reverse Lunge:68 lb30.8 kg | Reverse Lunge:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Barbell Reverse Lunge:93 lb42.2 kg |
| 110 lb 49.9 kg | Reverse Lunge:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Barbell Reverse Lunge:33 lb15 kg | Reverse Lunge:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps Barbell Reverse Lunge:50 lb22.7 kg | Reverse Lunge:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Barbell Reverse Lunge:72 lb32.7 kg | Reverse Lunge:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Barbell Reverse Lunge:99 lb44.9 kg |
| 120 lb 54.4 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Reverse Lunge:35 lb15.9 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Reverse Lunge:53 lb24 kg | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Barbell Reverse Lunge:77 lb34.9 kg | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Barbell Reverse Lunge:105 lb47.6 kg |
| 130 lb 59 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Reverse Lunge:37 lb16.8 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Reverse Lunge:55 lb24.9 kg | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Barbell Reverse Lunge:81 lb36.7 kg | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Barbell Reverse Lunge:111 lb50.3 kg |
| 140 lb 63.5 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Reverse Lunge:39 lb17.7 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Reverse Lunge:58 lb26.3 kg | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Barbell Reverse Lunge:85 lb38.6 kg | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Barbell Reverse Lunge:117 lb53.1 kg |
| 150 lb 68 kg | Reverse Lunge:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Barbell Reverse Lunge:41 lb18.6 kg | Reverse Lunge:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Barbell Reverse Lunge:61 lb27.7 kg | Reverse Lunge:Under 30: 29 reps30–39: 26 reps40–49: 23 reps50–59: 19 reps60+: 15 reps Barbell Reverse Lunge:89 lb40.4 kg | Reverse Lunge:Under 30: 48 reps30–39: 43 reps40–49: 38 reps50–59: 31 reps60+: 24 reps Barbell Reverse Lunge:122 lb55.3 kg |
| 160 lb 72.6 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Reverse Lunge:43 lb19.5 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Barbell Reverse Lunge:64 lb29 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Reverse Lunge:93 lb42.2 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Reverse Lunge:127 lb57.6 kg |
| 170 lb 77.1 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Reverse Lunge:45 lb20.4 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Barbell Reverse Lunge:66 lb29.9 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Reverse Lunge:97 lb44 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Reverse Lunge:133 lb60.3 kg |
| 180 lb 81.6 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Reverse Lunge:46 lb20.9 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Barbell Reverse Lunge:69 lb31.3 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Reverse Lunge:101 lb45.8 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Reverse Lunge:138 lb62.6 kg |
| 190 lb 86.2 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Reverse Lunge:48 lb21.8 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Barbell Reverse Lunge:71 lb32.2 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Reverse Lunge:104 lb47.2 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Reverse Lunge:143 lb64.9 kg |
| 200 lb 90.7 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Reverse Lunge:50 lb22.7 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Barbell Reverse Lunge:74 lb33.6 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Reverse Lunge:108 lb49 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Reverse Lunge:148 lb67.1 kg |
| 210 lb 95.3 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Reverse Lunge:51 lb23.1 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Barbell Reverse Lunge:76 lb34.5 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Reverse Lunge:111 lb50.3 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Reverse Lunge:153 lb69.4 kg |
| 220 lb 99.8 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Reverse Lunge:53 lb24 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Barbell Reverse Lunge:79 lb35.8 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Reverse Lunge:115 lb52.2 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Reverse Lunge:157 lb71.2 kg |
| 230 lb 104.3 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Reverse Lunge:55 lb24.9 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Barbell Reverse Lunge:81 lb36.7 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Reverse Lunge:118 lb53.5 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Reverse Lunge:162 lb73.5 kg |
| 240 lb 108.9 kg | Reverse Lunge:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Barbell Reverse Lunge:56 lb25.4 kg | Reverse Lunge:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Barbell Reverse Lunge:83 lb37.6 kg | Reverse Lunge:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Barbell Reverse Lunge:122 lb55.3 kg | Reverse Lunge:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Barbell Reverse Lunge:167 lb75.7 kg |
How Your Reverse Lunge vs Barbell Reverse Lunge Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Barbell Reverse Lunge, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- 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.
2. Rate the Reverse Lunge result
Sex-, bodyweight-band-, and age-specific repetition thresholds map the strict set to a canonical strength tier; no reps-to-weight conversion is used. The calculator uses one continuous bodyweight set counted as total alternating reps across both legs and does not convert the repetitions into an estimated weight.
3. Rate the Barbell Reverse Lunge result
The standards use the sex-specific targets from the individual Barbell Reverse Lunge tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the reverse lunge | Rate one continuous bodyweight set by total alternating repetitions without converting reps into weight. Measurement: Total strict alternating reps. |
| Rate the barbell reverse lunge | Adjust barbell reverse lunge targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Reverse Lunge and Barbell Reverse Lunge Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Reverse Lunge and Barbell Reverse Lunge Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Reverse Lunge and Barbell Reverse Lunge Exercises Used by This Calculator
This calculator uses a strict bodyweight reverse lunge and a strict barbell reverse lunge. Use strict canonical Reverse Lunge and Barbell Reverse Lunge tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Count total alternating reps across both legs
Start standing, step backward to strict depth, return to full standing control, and alternate sides. Enter the total left-plus-right rep count from one continuous bodyweight set. Do not count weighted, walking, forward, assisted, same-side, partial, bounced, or balance-reset reps.
Use a strict, repeatable Barbell Reverse Lunge
Execution rules: Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. The lifter begins standing upright with feet hip-width apart. One leg steps backward into a controlled lunge position. The rear knee descends until it lightly contacts the floor or reaches full depth. The front thigh reaches at least parallel, with the hip crease at or below knee level. Enter total barbell weight. Keep the same equipment and setup when retesting.
Enter one recent Reverse Lunge result and one recent Barbell Reverse Lunge result
Use each exercise’s canonical input: No external load for Reverse Lunge and Total barbell weight for Barbell Reverse Lunge.
Related Tools
- Reverse Lunge Strength Standards — View the individual Reverse Lunge standards and next strength-level target.
- Barbell Reverse Lunge — View the individual Barbell Reverse Lunge standards and next strength-level target.
- Bodyweight Lunges Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Walking Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Split Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.