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Deficit Deadlift Strength Standards for Men and Women

Discover how your Deficit Deadlift performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Deficit Deadlift Strength Level

Calculate Your Deficit Deadlift Strength

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Deficit Deadlift Weight Standards

Compare your Deficit Deadlift performance to these weight standards and see where you stand.

LevelWeight
Beginner204 lbs
Novice279 lbs
Intermediate371 lbs
Advanced477 lbs
Elite589 lbs

Deficit Deadlift Bodyweight Ratio Standards

See how your Deficit Deadlift strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner1.00
Novice1.50
Intermediate2.00
Advanced2.50
Elite3.25
LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced1.75
Elite2.25

Deficit Deadlift Standards by Bodyweight

Find the Deficit Deadlift strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs116 lbs164 lbs224 lbs294 lbs369 lbs
120 lbs132 lbs183 lbs246 lbs319 lbs398 lbs
130 lbs148 lbs202 lbs268 lbs344 lbs425 lbs
140 lbs163 lbs220 lbs289 lbs367 lbs451 lbs
150 lbs178 lbs237 lbs309 lbs390 lbs477 lbs
160 lbs193 lbs254 lbs328 lbs412 lbs501 lbs
170 lbs207 lbs271 lbs347 lbs433 lbs524 lbs
180 lbs221 lbs287 lbs365 lbs453 lbs546 lbs
190 lbs235 lbs303 lbs383 lbs473 lbs568 lbs
200 lbs248 lbs318 lbs400 lbs492 lbs589 lbs
210 lbs261 lbs333 lbs417 lbs511 lbs609 lbs
220 lbs274 lbs347 lbs433 lbs529 lbs629 lbs
230 lbs287 lbs361 lbs449 lbs546 lbs648 lbs
240 lbs299 lbs375 lbs464 lbs563 lbs666 lbs
250 lbs311 lbs389 lbs479 lbs579 lbs684 lbs
260 lbs323 lbs402 lbs494 lbs596 lbs702 lbs
270 lbs335 lbs415 lbs508 lbs611 lbs719 lbs
280 lbs346 lbs427 lbs522 lbs627 lbs735 lbs
290 lbs357 lbs440 lbs536 lbs642 lbs751 lbs
300 lbs368 lbs452 lbs549 lbs656 lbs767 lbs
310 lbs379 lbs464 lbs562 lbs671 lbs783 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs55 lbs89 lbs133 lbs187 lbs247 lbs
100 lbs61 lbs96 lbs142 lbs198 lbs259 lbs
110 lbs66 lbs103 lbs150 lbs207 lbs270 lbs
120 lbs71 lbs109 lbs158 lbs217 lbs281 lbs
130 lbs76 lbs115 lbs166 lbs225 lbs291 lbs
140 lbs81 lbs121 lbs173 lbs233 lbs300 lbs
150 lbs85 lbs127 lbs179 lbs241 lbs309 lbs
160 lbs90 lbs132 lbs186 lbs249 lbs317 lbs
170 lbs94 lbs137 lbs192 lbs256 lbs325 lbs
180 lbs98 lbs142 lbs198 lbs262 lbs333 lbs
190 lbs102 lbs147 lbs203 lbs269 lbs340 lbs
200 lbs106 lbs151 lbs208 lbs275 lbs347 lbs
210 lbs109 lbs156 lbs214 lbs281 lbs354 lbs
220 lbs113 lbs160 lbs219 lbs287 lbs360 lbs
230 lbs116 lbs164 lbs223 lbs292 lbs366 lbs
240 lbs120 lbs168 lbs228 lbs297 lbs372 lbs
250 lbs123 lbs172 lbs233 lbs303 lbs378 lbs
260 lbs126 lbs176 lbs237 lbs308 lbs384 lbs

Deficit Deadlift Standards by Age

Discover how Deficit Deadlift strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15174 lbs239 lbs317 lbs407 lbs503 lbs
20199 lbs272 lbs362 lbs465 lbs575 lbs
25204 lbs279 lbs371 lbs477 lbs589 lbs
30204 lbs279 lbs371 lbs477 lbs589 lbs
35204 lbs279 lbs371 lbs477 lbs589 lbs
40204 lbs279 lbs371 lbs477 lbs589 lbs
45194 lbs265 lbs353 lbs452 lbs559 lbs
50182 lbs249 lbs331 lbs425 lbs525 lbs
55169 lbs231 lbs307 lbs393 lbs486 lbs
60155 lbs211 lbs280 lbs359 lbs444 lbs
65140 lbs191 lbs254 lbs325 lbs402 lbs
70126 lbs172 lbs228 lbs292 lbs361 lbs
75113 lbs155 lbs205 lbs262 lbs323 lbs
80102 lbs139 lbs184 lbs235 lbs290 lbs
8592 lbs125 lbs165 lbs211 lbs260 lbs
9083 lbs113 lbs149 lbs191 lbs235 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1568 lbs103 lbs149 lbs203 lbs263 lbs
2077 lbs118 lbs170 lbs232 lbs300 lbs
2579 lbs121 lbs174 lbs238 lbs308 lbs
3079 lbs121 lbs174 lbs238 lbs308 lbs
3579 lbs121 lbs174 lbs238 lbs308 lbs
4079 lbs121 lbs174 lbs238 lbs308 lbs
4575 lbs115 lbs165 lbs226 lbs292 lbs
5071 lbs108 lbs155 lbs212 lbs275 lbs
5566 lbs100 lbs144 lbs197 lbs254 lbs
6061 lbs92 lbs132 lbs180 lbs233 lbs
6555 lbs83 lbs120 lbs163 lbs211 lbs
7050 lbs75 lbs108 lbs147 lbs189 lbs
7545 lbs68 lbs97 lbs132 lbs170 lbs
8041 lbs61 lbs87 lbs118 lbs152 lbs
8537 lbs55 lbs79 lbs107 lbs137 lbs
9034 lbs50 lbs72 lbs97 lbs124 lbs

Deficit Deadlift Overview

A deficit deadlift involves performing a deadlift while standing on a raised platform to increase the range of motion, targeting deeper muscle activation in the legs and back.

Muscles Worked

Equipment Needed

Barbell, Raised Platform (1-3 inches high)

How To Perform the Deficit Deadlift

  1. Stand on a raised platform or weight plate, about 1-3 inches high.
  2. Position your feet hip-width apart with toes pointing slightly outward.
  3. Bend at the hips and knees to reach down and grasp the barbell with a shoulder-width grip, keeping your back straight and chest up.
  4. Engage your core and drive through your heels to lift the barbell, extending your hips and knees until standing upright.
  5. Squeeze your glutes at the top of the movement.
  6. Lower the barbell back to the platform in a controlled manner by bending at the hips and knees.
  7. Repeat for the desired number of repetitions, maintaining proper form throughout.

Want to perfect your form? Check out our detailed guide on Deficit Deadlift for proper technique and tips.

Pro Tips for Deficit Deadlift

  • Keep your back straight and avoid rounding your spine.
  • Engage your core throughout the movement.
  • Drive through your heels during the lift.
  • Control the descent to avoid injury.
  • Start with a lower platform height and gradually increase as you become more comfortable.

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