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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.

Good target 153 lb Intermediate at 180 lb
Next tier 194 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer barbell one arm side deadlift

A solid (Intermediate) barbell one arm side deadlift for a 180 lb male is about 153 lb (0.85x bodyweight). Use the calculator below to convert your own barbell one arm side deadlift into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 194 lb (1.08x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

barbell one arm side deadlift demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your barbell one arm side deadlift?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 153 lbs (0.85x bodyweight) on the barbell one arm side deadlift ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted barbell one arm side deadlift entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

153 lb Typical 1RM (Intermediate)
0.85x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You barbell one arm side deadlift?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your barbell one arm side deadlift Good?

A quick read on what counts as a good barbell one arm side deadlift at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) barbell one arm side deadlift is about 153 lb (0.85x bodyweight). Advanced lifters hit 194 lb (1.08x), and Elite is 236 lb (1.31x).

Women (140 lb): a good (Intermediate) barbell one arm side deadlift is about 85 lb (0.61x bodyweight). Advanced lifters hit 116 lb (0.83x), and Elite is 149 lb (1.06x).

How Much Should You Be Able to barbell one arm side deadlift?

Men: a 180 lb male should lift about 153 lb at an Intermediate level (a beginner target is around 88 lb).

Women: a 140 lb female should lift about 85 lb at an Intermediate level (a beginner target is around 39 lb).

By bodyweight (men): A 150 lb lifter lifts about 129 lb, and a 220 lb lifter lifts about 182 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 151 lb, while by age 50 the Intermediate standard is about 135 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

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.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 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

["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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

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

Use this page to compare your barbell one arm side deadlift against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.