How Much Should I Deadlift? - Calculator
Enter your bodyweight to see your personalized standard and where you rank.
Deadlift Standards by Bodyweight - Male
1 Rep Max in pounds for male lifters at each bodyweight and experience level.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 | 114 | 150 | 186 | 228 | 276 |
| 140 | 133 | 175 | 217 | 266 | 322 |
| 160 | 152 | 200 | 248 | 304 | 368 |
| 181 | 172 | 226 | 281 | 344 | 416 |
| 198 | 188 | 248 | 307 | 376 | 455 |
| 220 | 209 | 275 | 341 | 418 | 506 |
| 242 | 230 | 303 | 375 | 460 | 557 |
| 275 | 261 | 344 | 426 | 523 | 633 |
Deadlift Standards by Bodyweight - Female
1 Rep Max in pounds for female lifters at each bodyweight and experience level.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 97 | 58 | 78 | 102 | 126 | 155 |
| 114 | 68 | 91 | 120 | 148 | 182 |
| 123 | 74 | 98 | 129 | 160 | 197 |
| 132 | 79 | 106 | 139 | 172 | 211 |
| 148 | 89 | 118 | 155 | 192 | 237 |
| 165 | 99 | 132 | 173 | 215 | 264 |
| 181 | 109 | 145 | 190 | 235 | 290 |
| 198 | 119 | 158 | 208 | 257 | 317 |
Tips to Improve Your Deadlift
- Set your lats hard before pulling - imagine putting your shoulder blades in your back pockets
- Push the floor away rather than thinking about pulling the bar up
- Romanian deadlifts are the single best deadlift accessory for most lifters
- Reset your brace on every rep for maximum safety and consistency
Frequently Asked Questions
How much should a beginner deadlift?
A beginner male should reach a 1.25x bodyweight deadlift within 3-6 months. A beginner female should target 0.85 to 1.0 times bodyweight in the same period. The deadlift responds quickly to training in novice lifters.
Is deadlifting twice your bodyweight good?
A double-bodyweight deadlift is a strong intermediate benchmark, placing most males around the 70th-75th percentile. For females, 1.75 times bodyweight is the equivalent achievement.
Conventional vs sumo - which is better for your numbers?
Most lifters pull 5-10% more in their stronger stance. Conventional requires more hamstring and back strength; sumo requires more hip strength and mobility. Try both and stick with whichever feels strongest and most sustainable.
How do I break a deadlift plateau?
Common plateau breakers include deficit deadlifts (building off the floor strength), rack pulls (overloading lockout), and addressing grip limitations with straps or specific grip training.