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Pause Deadlift Strength Standards for Men and Women

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

Calculate Your Pause Deadlift Strength Level

Calculate Your Pause Deadlift Strength

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Pause Deadlift Weight Standards

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

LevelWeight
Beginner207 lbs
Novice279 lbs
Intermediate365 lbs
Advanced463 lbs
Elite568 lbs

Pause Deadlift Bodyweight Ratio Standards

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

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

Pause Deadlift Standards by Bodyweight

Find the Pause Deadlift strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs122 lbs170 lbs229 lbs297 lbs370 lbs
120 lbs137 lbs188 lbs250 lbs321 lbs397 lbs
130 lbs153 lbs206 lbs271 lbs345 lbs424 lbs
140 lbs168 lbs224 lbs291 lbs368 lbs449 lbs
150 lbs183 lbs241 lbs311 lbs389 lbs472 lbs
160 lbs197 lbs257 lbs329 lbs410 lbs495 lbs
170 lbs211 lbs273 lbs347 lbs430 lbs517 lbs
180 lbs225 lbs289 lbs365 lbs449 lbs539 lbs
190 lbs238 lbs304 lbs381 lbs468 lbs559 lbs
200 lbs251 lbs318 lbs398 lbs486 lbs579 lbs
210 lbs263 lbs332 lbs414 lbs504 lbs598 lbs
220 lbs276 lbs346 lbs429 lbs521 lbs616 lbs
230 lbs288 lbs360 lbs444 lbs537 lbs634 lbs
240 lbs299 lbs373 lbs459 lbs553 lbs652 lbs
250 lbs311 lbs386 lbs473 lbs569 lbs669 lbs
260 lbs322 lbs398 lbs487 lbs584 lbs685 lbs
270 lbs333 lbs411 lbs500 lbs599 lbs701 lbs
280 lbs344 lbs423 lbs513 lbs613 lbs717 lbs
290 lbs355 lbs434 lbs526 lbs627 lbs732 lbs
300 lbs365 lbs446 lbs539 lbs641 lbs747 lbs
310 lbs375 lbs457 lbs551 lbs655 lbs762 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs33 lbs62 lbs104 lbs156 lbs216 lbs
100 lbs37 lbs69 lbs112 lbs166 lbs228 lbs
110 lbs42 lbs75 lbs120 lbs176 lbs239 lbs
120 lbs46 lbs81 lbs127 lbs185 lbs249 lbs
130 lbs51 lbs86 lbs134 lbs193 lbs259 lbs
140 lbs55 lbs92 lbs141 lbs201 lbs269 lbs
150 lbs59 lbs97 lbs147 lbs209 lbs277 lbs
160 lbs62 lbs102 lbs153 lbs216 lbs286 lbs
170 lbs66 lbs106 lbs159 lbs223 lbs294 lbs
180 lbs70 lbs111 lbs165 lbs229 lbs301 lbs
190 lbs73 lbs115 lbs170 lbs236 lbs308 lbs
200 lbs76 lbs120 lbs175 lbs242 lbs315 lbs
210 lbs80 lbs124 lbs180 lbs248 lbs322 lbs
220 lbs83 lbs128 lbs185 lbs253 lbs329 lbs
230 lbs86 lbs132 lbs190 lbs259 lbs335 lbs
240 lbs89 lbs135 lbs194 lbs264 lbs341 lbs
250 lbs92 lbs139 lbs199 lbs269 lbs347 lbs
260 lbs95 lbs143 lbs203 lbs274 lbs352 lbs

Pause Deadlift Standards by Age

Discover how Pause Deadlift strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15177 lbs238 lbs311 lbs395 lbs484 lbs
20202 lbs272 lbs356 lbs452 lbs554 lbs
25207 lbs279 lbs365 lbs463 lbs568 lbs
30207 lbs279 lbs365 lbs463 lbs568 lbs
35207 lbs279 lbs365 lbs463 lbs568 lbs
40207 lbs279 lbs365 lbs463 lbs568 lbs
45197 lbs264 lbs346 lbs440 lbs539 lbs
50185 lbs248 lbs325 lbs413 lbs506 lbs
55171 lbs230 lbs301 lbs382 lbs468 lbs
60156 lbs210 lbs275 lbs349 lbs428 lbs
65141 lbs190 lbs249 lbs315 lbs386 lbs
70127 lbs171 lbs223 lbs283 lbs347 lbs
75114 lbs153 lbs200 lbs253 lbs310 lbs
80102 lbs137 lbs179 lbs227 lbs278 lbs
8592 lbs123 lbs161 lbs204 lbs249 lbs
9083 lbs111 lbs145 lbs184 lbs225 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1546 lbs78 lbs122 lbs176 lbs236 lbs
2052 lbs89 lbs139 lbs201 lbs270 lbs
2553 lbs91 lbs143 lbs206 lbs277 lbs
3053 lbs91 lbs143 lbs206 lbs277 lbs
3553 lbs91 lbs143 lbs206 lbs277 lbs
4053 lbs91 lbs143 lbs206 lbs277 lbs
4551 lbs87 lbs136 lbs195 lbs263 lbs
5048 lbs82 lbs127 lbs184 lbs247 lbs
5544 lbs76 lbs118 lbs170 lbs228 lbs
6040 lbs69 lbs108 lbs155 lbs209 lbs
6537 lbs63 lbs98 lbs140 lbs189 lbs
7033 lbs56 lbs88 lbs126 lbs170 lbs
7530 lbs51 lbs79 lbs113 lbs152 lbs
8027 lbs46 lbs71 lbs101 lbs136 lbs
8524 lbs41 lbs64 lbs91 lbs122 lbs
9022 lbs37 lbs57 lbs82 lbs110 lbs

Pause Deadlift Overview

A pause deadlift enhances strength and stability by pausing at a predetermined point during the lift, focusing on controlled movement and muscle engagement.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Pause Deadlift

  1. Stand with feet hip-width apart, barbell over mid-foot.
  2. Bend at hips and knees, grip barbell with hands just outside knees.
  3. Engage core, lift chest, and ensure back is flat.
  4. Initiate lift by pushing through heels, keeping bar close to shins.
  5. Pause for 1-2 seconds at knee level, maintaining tension.
  6. Continue lifting to full hip extension.
  7. Reverse the movement to lower the barbell back to the ground.
  8. Repeat for desired reps.

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

Pro Tips for Pause Deadlift

  • Maintain a neutral spine throughout the lift.
  • Engage your core before initiating the lift.
  • Focus on controlled pauses to maximize muscle engagement.
  • Avoid rounding your back to prevent injury.
  • Use a weight that allows you to maintain form throughout the exercise.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Pause Deadlift?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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