How many lunges you should be able to do at every age — and what to do if you have bad knees

Step aside squats — it’s time to lunge your way to greatness.

Austin Head, a trainer at Life Time fitness club in New York, said the lower body exercise is a simple yet powerful way to boost your overall health — and he’s got the credentials to prove it.

The 30-year-old fitness pro holds the Guinness World Record for the most lunges in an hour for men, along with the record for the farthest distance traveled by lunges in that time.

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Luckily, you don’t need to crank out 2,825 lunges in 60 minutes for your body to reap the rewards.

Head told The Post how many lunges you should aim for at each age group and offered tips for those with knee pain who still want to stay strong and mobile.

But first: the lowdown on lunges

There are plenty of lunge variations out there, but today the spotlight’s on the walking lunge.

This dynamic move starts by stepping forward with your right leg, bending both knees, and lowering your back knee toward the floor while keeping your chest tall and core engaged.

Then, push through your front foot to bring your feet back together and repeat on the left side. Unlike stationary lunges, this version keeps you moving forward — one stride at a time.

A step in the right direction

Lunges do a lot more than just leave your thighs burning. 

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“It strengthens every single muscle group in your lower body as well as your core,” Head said. 

According to the trainer, being able to perform lunges is a strong sign of solid good balance and coordination.

“In addition to increasing your strength, lunges are great at improving stability and the cardiovascular system, in return helping you with everyday movements, like walking and running,” Head added. 

Lunging through the ages

The number of lunges you should be able to knock out isn’t one-size-fits-all. It changes with each decade.

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As we get older, lunges can start to feel tougher to complete thanks to natural changes like reduced muscle mass, flexibility and balance. But the move itself can actually help fight those very issues.

In each decade, Head said, you should aim for these numbers: 

• 20s: 40 total (20 on each side)
• 30s: 30 total (15 on each side)
• 40s: 20 total (10 on each side)
• 50s: 10 total (5 each side)
• 60s: 8 total (4 on each side)

“If you’re able to do this, you probably have a higher quality of life physically,” Head said. 

Improving one step at a time

If you can’t do the minimum number of lunges recommended for your age group, don’t panic. 

“Everybody’s body is different, so there is no set number to be exact,” Head said. “Lunges require a lot of strength and stability, especially walking lunges, but this is a good guideline on how many you should be able to do at your age.”

If you’re falling short, Head recommended practicing consistently to build up your strength.

“When I started training for the Guinness World Record, I absolutely was not able to beat it. But after years of practice, I was able to complete 2,825 lunges in one hour,” Head said. “Anything is possible if you’re consistent!”

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Tips for pain-free lunging

Head frequently works with clients who have bad knees, and for some, lunges can trigger joint pain. If that sounds like you, don’t throw in the towel just yet.

“Talk to your doctor about adding a collagen supplement to your diet,” Head said.

He recommends Life Time’s Prime Collagen Peptides to improve joint health and support muscle recovery.

Head also suggests seeing a physical therapist to identify the cause of the discomfort and find a potential solution.

If you’re still in pain, Head recommends modifying your lunges by reducing how low your knee goes to the ground.

“You still work all the same things, [you] just won’t be building as much strength since we are limiting your range of motion,” Head said. 

If lunges still aren’t your thing, Head said there are alternatives, like step-ups, that work similar muscles. 

And if you need more direction, Head leads over 20 classes a week at Life Time locations across the city, including several lower-body-focused classes with lunges. There are also plenty of virtual workouts featuring lunges on the Life Time app.