Donkey Calf Raise

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Tricep Surae
Secondary Muscles	None
Stabilizer Muscles	None
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Tricep Surae

Secondary Muscles

None

Stabilizer Muscles

None

Grip Muscles

None

Donkey Calf Raise Average Reps

Level
Beg.	< 1	< 1
Nov.	20	11
Int.	67	36
Adv.	130	69
Pro	203	105

Level

Beg.

< 1

Nov.

Int.

Adv.

130

Pro

203

105

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Donkey Calf Raise Standards (Reps)

By Bodyweight
By Age

男性・体重別(lb)データ [レップ数]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	28	91	177	281
120	< 1	27	86	166	263
130	< 1	25	81	157	247
140	< 1	24	77	148	233
150	< 1	23	73	141	221
160	< 1	22	70	134	209
170	< 1	20	66	127	199
180	< 1	19	63	122	190
190	< 1	18	61	116	182
200	< 1	17	58	112	174
210	< 1	16	56	107	167
220	< 1	16	53	103	161
230	< 1	15	51	99	155
240	< 1	14	49	95	149
250	< 1	13	48	92	144
260	< 1	12	46	89	139
270	< 1	12	44	86	135
280	< 1	11	42	83	130
290	< 1	10	41	80	126
300	< 1	10	40	78	122
310	< 1	9	38	76	119

Table by Male and Age [Reps]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	13	53	106	169
20	< 1	19	65	126	197
25	< 1	20	67	130	203
30	< 1	20	67	130	203
35	< 1	20	67	130	203
40	< 1	20	67	130	203
45	< 1	18	62	121	191
50	< 1	15	57	112	178
55	< 1	12	50	101	162
60	< 1	9	43	90	146
65	< 1	6	36	79	129
70	< 1	2	29	67	112
75	< 1	< 1	23	57	97
80	< 1	< 1	18	48	84
85	< 1	< 1	13	40	72
90	< 1	< 1	9	33	62

女性・体重別(lb)データ [レップ数]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	10	41	81	127
100	< 1	11	40	78	121
110	< 1	11	39	75	115
120	< 1	12	38	72	110
130	< 1	12	37	69	105
140	< 1	12	36	66	101
150	< 1	11	35	64	97
160	< 1	11	34	62	93
170	< 1	11	33	59	89
180	< 1	11	32	57	86
190	< 1	10	31	55	83
200	< 1	10	30	54	80
210	< 1	10	29	52	77
220	< 1	10	28	50	75
230	< 1	9	27	49	72
240	< 1	9	26	47	70
250	< 1	9	25	46	68
260	< 1	9	25	44	66

Table by Female and Age [Reps]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	6	27	54	85
20	< 1	10	35	66	102
25	< 1	11	36	69	105
30	< 1	11	36	69	105
35	< 1	11	36	69	105
40	< 1	11	36	69	105
45	< 1	9	33	64	98
50	< 1	7	29	58	91
55	< 1	5	25	51	82
60	< 1	2	20	44	72
65	< 1	< 1	15	37	62
70	< 1	< 1	11	30	53
75	< 1	< 1	7	24	44
80	< 1	< 1	4	18	36
85	< 1	< 1	< 1	13	29
90	< 1	< 1	< 1	10	24

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Donkey Calf Raise Average Reps

Donkey Calf Raise Standards (Reps)

男性・体重別(lb)データ [レップ数]

Table by Male and Age [Reps]

女性・体重別(lb)データ [レップ数]

Table by Female and Age [Reps]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	28	91	177	281
120	< 1	27	86	166	263
130	< 1	25	81	157	247
140	< 1	24	77	148	233
150	< 1	23	73	141	221
160	< 1	22	70	134	209
170	< 1	20	66	127	199
180	< 1	19	63	122	190
190	< 1	18	61	116	182
200	< 1	17	58	112	174
210	< 1	16	56	107	167
220	< 1	16	53	103	161
230	< 1	15	51	99	155
240	< 1	14	49	95	149
250	< 1	13	48	92	144
260	< 1	12	46	89	139
270	< 1	12	44	86	135
280	< 1	11	42	83	130
290	< 1	10	41	80	126
300	< 1	10	40	78	122
310	< 1	9	38	76	119

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	13	53	106	169
20	< 1	19	65	126	197
25	< 1	20	67	130	203
30	< 1	20	67	130	203
35	< 1	20	67	130	203
40	< 1	20	67	130	203
45	< 1	18	62	121	191
50	< 1	15	57	112	178
55	< 1	12	50	101	162
60	< 1	9	43	90	146
65	< 1	6	36	79	129
70	< 1	2	29	67	112
75	< 1	< 1	23	57	97
80	< 1	< 1	18	48	84
85	< 1	< 1	13	40	72
90	< 1	< 1	9	33	62

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	10	41	81	127
100	< 1	11	40	78	121
110	< 1	11	39	75	115
120	< 1	12	38	72	110
130	< 1	12	37	69	105
140	< 1	12	36	66	101
150	< 1	11	35	64	97
160	< 1	11	34	62	93
170	< 1	11	33	59	89
180	< 1	11	32	57	86
190	< 1	10	31	55	83
200	< 1	10	30	54	80
210	< 1	10	29	52	77
220	< 1	10	28	50	75
230	< 1	9	27	49	72
240	< 1	9	26	47	70
250	< 1	9	25	46	68
260	< 1	9	25	44	66

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	6	27	54	85
20	< 1	10	35	66	102
25	< 1	11	36	69	105
30	< 1	11	36	69	105
35	< 1	11	36	69	105
40	< 1	11	36	69	105
45	< 1	9	33	64	98
50	< 1	7	29	58	91
55	< 1	5	25	51	82
60	< 1	2	20	44	72
65	< 1	< 1	15	37	62
70	< 1	< 1	11	30	53
75	< 1	< 1	7	24	44
80	< 1	< 1	4	18	36
85	< 1	< 1	< 1	13	29
90	< 1	< 1	< 1	10	24

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	28	91	177	281
120	< 1	27	86	166	263
130	< 1	25	81	157	247
140	< 1	24	77	148	233
150	< 1	23	73	141	221
160	< 1	22	70	134	209
170	< 1	20	66	127	199
180	< 1	19	63	122	190
190	< 1	18	61	116	182
200	< 1	17	58	112	174
210	< 1	16	56	107	167
220	< 1	16	53	103	161
230	< 1	15	51	99	155
240	< 1	14	49	95	149
250	< 1	13	48	92	144
260	< 1	12	46	89	139
270	< 1	12	44	86	135
280	< 1	11	42	83	130
290	< 1	10	41	80	126
300	< 1	10	40	78	122
310	< 1	9	38	76	119

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	13	53	106	169
20	< 1	19	65	126	197
25	< 1	20	67	130	203
30	< 1	20	67	130	203
35	< 1	20	67	130	203
40	< 1	20	67	130	203
45	< 1	18	62	121	191
50	< 1	15	57	112	178
55	< 1	12	50	101	162
60	< 1	9	43	90	146
65	< 1	6	36	79	129
70	< 1	2	29	67	112
75	< 1	< 1	23	57	97
80	< 1	< 1	18	48	84
85	< 1	< 1	13	40	72
90	< 1	< 1	9	33	62

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	10	41	81	127
100	< 1	11	40	78	121
110	< 1	11	39	75	115
120	< 1	12	38	72	110
130	< 1	12	37	69	105
140	< 1	12	36	66	101
150	< 1	11	35	64	97
160	< 1	11	34	62	93
170	< 1	11	33	59	89
180	< 1	11	32	57	86
190	< 1	10	31	55	83
200	< 1	10	30	54	80
210	< 1	10	29	52	77
220	< 1	10	28	50	75
230	< 1	9	27	49	72
240	< 1	9	26	47	70
250	< 1	9	25	46	68
260	< 1	9	25	44	66

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	6	27	54	85
20	< 1	10	35	66	102
25	< 1	11	36	69	105
30	< 1	11	36	69	105
35	< 1	11	36	69	105
40	< 1	11	36	69	105
45	< 1	9	33	64	98
50	< 1	7	29	58	91
55	< 1	5	25	51	82
60	< 1	2	20	44	72
65	< 1	< 1	15	37	62
70	< 1	< 1	11	30	53
75	< 1	< 1	7	24	44
80	< 1	< 1	4	18	36
85	< 1	< 1	< 1	13	29
90	< 1	< 1	< 1	10	24

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	28	91	177	281
120	< 1	27	86	166	263
130	< 1	25	81	157	247
140	< 1	24	77	148	233
150	< 1	23	73	141	221
160	< 1	22	70	134	209
170	< 1	20	66	127	199
180	< 1	19	63	122	190
190	< 1	18	61	116	182
200	< 1	17	58	112	174
210	< 1	16	56	107	167
220	< 1	16	53	103	161
230	< 1	15	51	99	155
240	< 1	14	49	95	149
250	< 1	13	48	92	144
260	< 1	12	46	89	139
270	< 1	12	44	86	135
280	< 1	11	42	83	130
290	< 1	10	41	80	126
300	< 1	10	40	78	122
310	< 1	9	38	76	119

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	13	53	106	169
20	< 1	19	65	126	197
25	< 1	20	67	130	203
30	< 1	20	67	130	203
35	< 1	20	67	130	203
40	< 1	20	67	130	203
45	< 1	18	62	121	191
50	< 1	15	57	112	178
55	< 1	12	50	101	162
60	< 1	9	43	90	146
65	< 1	6	36	79	129
70	< 1	2	29	67	112
75	< 1	< 1	23	57	97
80	< 1	< 1	18	48	84
85	< 1	< 1	13	40	72
90	< 1	< 1	9	33	62

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	10	41	81	127
100	< 1	11	40	78	121
110	< 1	11	39	75	115
120	< 1	12	38	72	110
130	< 1	12	37	69	105
140	< 1	12	36	66	101
150	< 1	11	35	64	97
160	< 1	11	34	62	93
170	< 1	11	33	59	89
180	< 1	11	32	57	86
190	< 1	10	31	55	83
200	< 1	10	30	54	80
210	< 1	10	29	52	77
220	< 1	10	28	50	75
230	< 1	9	27	49	72
240	< 1	9	26	47	70
250	< 1	9	25	46	68
260	< 1	9	25	44	66

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	6	27	54	85
20	< 1	10	35	66	102
25	< 1	11	36	69	105
30	< 1	11	36	69	105
35	< 1	11	36	69	105
40	< 1	11	36	69	105
45	< 1	9	33	64	98
50	< 1	7	29	58	91
55	< 1	5	25	51	82
60	< 1	2	20	44	72
65	< 1	< 1	15	37	62
70	< 1	< 1	11	30	53
75	< 1	< 1	7	24	44
80	< 1	< 1	4	18	36
85	< 1	< 1	< 1	13	29
90	< 1	< 1	< 1	10	24