OrthoRepForever Free
ProgramsStandardsExercises
OrthoRep

Evidence-based strength training, free and open source. Track your progress, follow proven programs, and reach your goals.

Product

  • Programs
  • Standards
  • Exercises

Resources

  • Open Data
  • GitHub Repo
  • Privacy Policy

Community

  • Contributors
  • Report a Bug
  • Discussions

© 2026 OrthoRep. All rights reserved.

Back to all standards
Lunge

Dumbbell Lunges

Strength Standards: Dumbbell Lunges

Values shown per dumbbell

LevelMaleFemale
Elite
0.40x BW0.26x BW
Advanced
0.30x BW0.20x BW
Intermediate
0.20x BW0.13x BW
Novice
0.15x BW0.10x BW
Untrained
0.10x BW0.07x BW

Source: Estimated (pattern-based, per dumbbell)

Calculate Your Level

Related Exercises

Other lunge exercises with strength standards:

  • Barbell Walking Lunge
  • Dumbbell Walking Lunge
  • Reverse Lunge
  • Deficit Reverse Lunge