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barbell one arm side deadlift Strength Standards

Quick Answer barbell one arm side deadlift

A 180 lb male with an Intermediate-level barbell one arm side deadlift of 153 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 194 lbs (1.08x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

barbell one arm side deadlift demonstration
Competition-Derived

How strong is your barbell one arm side deadlift? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment barbell
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from deadlift standards using a 0.45x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your barbell one arm side deadlift?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You barbell one arm side deadlift?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 43 65 92 124 158
120 50 73 101 135 171
130 57 81 111 145 183
140 63 89 120 156 195
150 69 96 129 166 206
160 76 103 137 175 216
170 81 110 145 185 226
180 88 117 153 194 236
190 94 124 161 202 246
200 99 131 168 210 255
210 105 137 175 218 264
220 110 143 182 226 273
230 116 149 189 234 281
240 121 155 196 241 289
250 126 161 203 248 297
260 131 167 209 256 305
270 136 172 215 262 312
280 141 178 221 269 320
290 145 183 227 276 327
300 150 188 233 282 333
310 155 194 239 288 340

How Does Age Affect barbell one arm side deadlift Strength?

How barbell one arm side deadlift standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 66 94 129 169 212
20 76 108 147 193 242
25 78 111 151 198 248
30 78 111 151 198 248
35 78 111 151 198 248
40 78 111 151 198 248
45 74 105 144 188 236
50 69 99 135 176 221
55 64 91 125 163 205
60 59 83 113 149 187
65 53 75 103 135 169
70 47 68 92 121 151
75 42 60 82 108 135
80 38 54 74 96 121
85 34 48 66 86 108
90 31 44 59 78 98

What Do barbell one arm side deadlift Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the barbell one arm side deadlift, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

Stronger than 20% of lifters. You can perform the barbell one arm side deadlift with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Stronger than 50% of lifters. Your barbell one arm side deadlift leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

Stronger than 80% of lifters. You have optimized your barbell one arm side deadlift setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Stronger than 95% of lifters. Your barbell one arm side deadlift is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your barbell one arm side deadlift

Tier-specific training recommendations to move your barbell one arm side deadlift to the next level.

Beginner → Novice Building Your Foundation
  • Train the barbell one arm side deadlift 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the barbell one arm side deadlift with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your barbell one arm side deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform barbell one arm side deadlift

["Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip.","Keep your back straight and your core engaged.","Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up.","Lower the barbell as far as you can while maintaining good form.","Pause for a moment, then slowly return to the starting position.","Repeat for the desired number of repetitions, then switch sides."]

Read the complete barbell one arm side deadlift guide on FitnessVolt →

Where Do These barbell one arm side deadlift Standards Come From?

These barbell one arm side deadlift standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your barbell one arm side deadlift Good for Your Weight?

Strength standards help you objectively measure your barbell one arm side deadlift performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can barbell one arm side deadlift 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" barbell one arm side deadlift depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the barbell one arm side deadlift within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE