Deadlift Standards for Men and Women (lb) - Strength Level (2023)

Table of Contents
Measured in lb Deadlift strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Male Deadlift Standards (lb) Entire Community How much should I be able to Deadlift? (lb) By Weight and Age How many sets and reps of Deadlift should I do? Female Deadlift Standards (lb) Entire Community How much should I be able to Deadlift? (lb) By Weight and Age How many sets and reps of Deadlift should I do? Recommended Program Rate Your Lifts Against Other People What do the strength standards mean? By Exercise Other Languages

Deadlift Standards for Men and Women (lb) - Strength Level (7)

Measured in lb

Deadlift strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Pounds (lb)

Kilograms (kg)

Our community Deadlift standards are based on 15,423,652 lifts by Strength Level users

Deadlift Standards for Men and Women (lb) - Strength Level (8)

How To

Male Deadlift Standards (lb)

Entire Community

Strength Level Weight
Beginner 173 lb
Novice 246 lb
Intermediate 336 lb
Advanced 440 lb
Elite 552 lb
Strength Level Bodyweight Ratio
Beginner 1.00x
Novice 1.50x
Intermediate 2.00x
Advanced 2.50x
Elite 3.00x

How much should I be able to Deadlift? (lb)

What is the average Deadlift? The average Deadlift weight for a male lifter is 336 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Deadlift? Male beginners should aim to lift 173 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 96 144 204 275 352
120 111 162 225 300 380
130 126 179 246 323 407
140 140 197 266 346 433
150 154 213 286 368 457
160 168 229 304 389 481
170 181 245 322 410 503
180 195 261 340 430 525
190 208 275 357 449 546
200 220 290 373 467 567
210 233 304 389 485 587
220 245 318 405 503 606
230 257 332 420 520 624
240 268 345 435 536 642
250 280 358 450 552 660
260 291 370 464 568 677
270 302 383 478 583 694
280 313 395 491 598 710
290 323 407 504 613 726
300 333 418 517 627 741
310 344 430 530 641 756
Age Beg. Nov. Int. Adv. Elite
15 147 209 286 375 470
20 169 240 327 429 538
25 173 246 336 440 552
30 173 246 336 440 552
35 173 246 336 440 552
40 173 246 336 440 552
45 164 233 319 417 524
50 154 219 299 392 492
55 142 202 277 362 455
60 130 185 252 331 415
65 118 167 228 299 375
70 105 150 205 268 336
75 94 134 183 240 301
80 84 120 164 214 269
85 76 107 147 192 241
90 68 97 132 173 217

How many sets and reps of Deadlift should I do?

These are the most popular Deadlift workouts done by male lifters:

Rank Sets Reps Percent Workouts
1 3 5 14% 9272
2 5 5 12% 7846
3 2 5 6% 4143
4 3 10 6% 3868
5 4 5 6% 3696
6 3 8 5% 3494
7 2 1 4% 2561
8 3 6 3% 2278
9 3 3 3% 2214
10 4 8 3% 1900

Calculate Your Strength Level

See Also
How Much Can the Average Man Lift? – OutliftAverage Deadlift By Weight, Gender, and Experience Level – Fitness VoltHow Much Should I Be Able To Deadlift? (Standards) | Physical Living | Health-First FitnessHow Much Should I Be Able To Deadlift? (By Age & Weight) | PowerliftingTechnique.com

Female Deadlift Standards (lb)

Entire Community

Strength Level Weight
Beginner 84 lb
Novice 132 lb
Intermediate 193 lb
Advanced 265 lb
Elite 345 lb
Strength Level Bodyweight Ratio
Beginner 0.50x
Novice 1.00x
Intermediate 1.25x
Advanced 1.75x
Elite 2.50x

How much should I be able to Deadlift? (lb)

What is the average Deadlift? The average Deadlift weight for a female lifter is 193 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Deadlift? Female beginners should aim to lift 84 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 54 90 139 198 264
100 61 99 150 211 279
110 67 108 161 224 294
120 74 116 171 235 307
130 80 124 180 246 319
140 86 131 189 257 331
150 92 138 197 267 343
160 97 145 205 276 353
170 103 152 213 285 363
180 108 158 221 294 373
190 113 164 228 302 382
200 118 170 235 310 391
210 123 176 241 317 400
220 127 181 248 325 408
230 132 186 254 332 416
240 136 192 260 339 424
250 140 197 266 345 431
260 144 201 272 352 438
Age Beg. Nov. Int. Adv. Elite
15 72 112 164 226 294
20 82 128 188 258 337
25 84 132 193 265 345
30 84 132 193 265 345
35 84 132 193 265 345
40 84 132 193 265 345
45 80 125 183 252 328
50 75 117 171 236 308
55 69 108 159 218 284
60 63 99 145 199 260
65 57 89 131 180 235
70 51 80 117 162 210
75 46 72 105 145 188
80 41 64 94 129 168
85 37 57 84 116 151
90 33 52 76 104 136

How many sets and reps of Deadlift should I do?

These are the most popular Deadlift workouts done by female lifters:

3x5 10%

5x5 10%

3x10 7%

3x8 5%

2x1 5%

4x5 5%

2x5 4%

4x8 4%

4x10 4%

3x3 3%

Rank Sets Reps Percent Workouts
1 3 5 10% 1731
2 5 5 10% 1596
3 3 10 7% 1228
4 3 8 5% 806
5 2 1 5% 781
6 4 5 5% 761
7 2 5 4% 688
8 4 8 4% 597
9 4 10 4% 591
10 3 3 3% 498

Calculate Your Strength Level

Recommended Program

For Deadlift we recommend following the Candito 6 Week Strength program on Boostcamp.

Boostcamp is a free fitness app with the world's greatest workout programs to help you build strength and muscle.

Download Boostcamp for free on iOS and Android.

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

What do the strength standards mean?

Beginner Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

By Exercise

Bench Press 29,135,323 lifts
Squat 16,228,416 lifts
Deadlift 15,423,652 lifts
Shoulder Press 3,737,376 lifts
Dumbbell Bench Press 2,488,223 lifts
Pull Ups 2,383,866 lifts
Dumbbell Curl 1,877,840 lifts
Barbell Curl 1,629,154 lifts
Push Ups 1,368,028 lifts
Dumbbell Shoulder Press 1,301,858 lifts
Bent Over Row 1,287,516 lifts
Sled Leg Press 1,250,563 lifts

Suggest Exercise

Other Languages

Top Articles
Latest Posts
Article information

Author: Gov. Deandrea McKenzie

Last Updated: 12/12/2022

Views: 5797

Rating: 4.6 / 5 (46 voted)

Reviews: 93% of readers found this page helpful

Author information

Name: Gov. Deandrea McKenzie

Birthday: 2001-01-17

Address: Suite 769 2454 Marsha Coves, Debbieton, MS 95002

Phone: +813077629322

Job: Real-Estate Executive

Hobby: Archery, Metal detecting, Kitesurfing, Genealogy, Kitesurfing, Calligraphy, Roller skating

Introduction: My name is Gov. Deandrea McKenzie, I am a spotless, clean, glamorous, sparkling, adventurous, nice, brainy person who loves writing and wants to share my knowledge and understanding with you.