How much should a 30-year-old woman dumbbell lunge?
70 lb (32 kg) per dumbbell is a good dumbbell lunge for a 30-year-old woman: it sits at the 82nd percentile of lifters who track their training (Advanced). The median woman lunges with 45 lb (20.5 kg) per dumbbell; Elite starts around 95 lb (43 kg) per dumbbell.
A 30-year-old woman of average bodyweight (171 lb) who lunges with 45 lb (20.5 kg) per dumbbell is at the 51st percentile among lifters who track their training, Intermediate on the Strength Level scale. No credible general-population one-rep-max norms exist for the dumbbell lunge, so this page ranks it against lifters only; the strength age on weyt.ai comes from the bench press and squat.
The ladder
Each weight a 30-year-old woman of average bodyweight (171 lb) might dumbbell lunge, ranked two ways. Weights are for ONE dumbbell, the Strength Level convention.
| Weight (lb) | kg | Percentile (lifters who track) | Level |
|---|---|---|---|
| 15 | 7 | 6th | BEGINNER |
| 25 | 11.5 | 18th | BEGINNER |
| 35 | 16 | 34th | NOVICE |
| 45MEDIAN | 20.5 | 51st | INTERMEDIATE |
| 60 | 27 | 72nd | INTERMEDIATE |
| 70 | 32 | 82nd | ADVANCED |
| 80 | 36.5 | 88th | ADVANCED |
| 90 | 41 | 94th | ADVANCED |
| 100 | 45.5 | 97th | ELITE |
This page assumes average bodyweight (171 lb) and a single lift. The calculator uses your bodyweight and your best bench and squat set, in your browser, and gives you the Weyt Age the app would show.
Quick answers
What is a good dumbbell lunge for a 30-year-old woman?
Among lifters who track their training, a 30-year-old woman at average bodyweight (171 lb) reaches Intermediate (the 50th percentile) at about 45 lb (20.5 kg) per dumbbell, Advanced (the 80th percentile) at about 70 lb (32 kg) per dumbbell, and Elite (the 95th percentile) at about 95 lb (43 kg) per dumbbell.
Is 70 lb a good dumbbell lunge for a 30-year-old woman?
70 lb (32 kg) per dumbbell puts a 30-year-old woman of average bodyweight at the 82nd percentile of lifters who track their training, Advanced on the Strength Level scale.
How this is computed
vs general population is not shown: no credible general-population one-rep-max norms exist for this lift, only lifter-population data. vs lifters who track uses Strength Level community standards (one-rep-max thresholds by sex and bodyweight, with their age adjustment), a self-selected crowd of people who log their training, which is why its median sits well above the general population's. Weights are one-rep maxes or estimated one-rep maxes (Epley, from any set of one to ten reps).
Sources: The Cooper Institute, Physical Fitness Assessments and Norms for Adults and Law Enforcement, as reprinted in ACSM's Guidelines for Exercise Testing and Prescription, 8th ed., Table 4.9; Strength Level strength standards, strengthlevel.com/strength-standards/dumbbell-lunge/lb. This is the same math the weyt.ai app runs on your logged sets. Not medical advice.
Other ages
How much should a 30-year-old man dumbbell lunge?
Other lifts
- Bench press standards for women, age 30
- Squat standards for women, age 30
- Romanian deadlift standards for women, age 30
- Deadlift standards for women, age 30
- Incline bench press standards for women, age 30
- Close-grip bench press standards for women, age 30
- Front squat standards for women, age 30
- Hip thrust standards for women, age 30
- Overhead press standards for women, age 30
- Barbell row standards for women, age 30
- Bulgarian split squat standards for women, age 30
- Goblet squat standards for women, age 30
- Incline dumbbell press standards for women, age 30
- Dumbbell bench press standards for women, age 30
- Dumbbell shoulder press standards for women, age 30
- Dumbbell row standards for women, age 30
- Dumbbell Romanian deadlift standards for women, age 30
- Hammer curl standards for women, age 30
- Dumbbell curl standards for women, age 30