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Barbell One Arm Side Deadlift strength standards

What is a good Barbell One Arm Side Deadlift?

For a 180 lb male, an Intermediate Barbell One Arm Side Deadlift is about 153 lb (0.85x bodyweight). Advanced starts around 194 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Barbell One Arm Side Deadlift Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Deadlift table by a fixed ratio of 0.45. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Barbell One Arm Side Deadlift standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Barbell One Arm Side Deadlift Standards by Age

How the Barbell One Arm Side Deadlift standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Barbell One Arm Side Deadlift standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Barbell One Arm Side Deadlift Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 153 lbs (0.85x bodyweight) on the Barbell One Arm Side Deadlift is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

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What the Barbell One Arm Side Deadlift Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Barbell One Arm Side Deadlift demonstration
Primary Muscles glutes
Equipment barbell
Difficulty Intermediate
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell One Arm Side Deadlift table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.45 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell One Arm Side Deadlift itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Barbell One Arm Side Deadlift depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Barbell One Arm Side Deadlift after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Barbell One Arm Side Deadlift table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.45 (confidence: low). It is a set of targets, not a measured population.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.