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barbell single leg deadlift Strength Standards

Quick Answer barbell single leg deadlift

A 180 lb male with an Intermediate-level barbell single leg deadlift of 163 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 206 lbs (1.14x bodyweight).

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

barbell single leg deadlift demonstration
Competition-Derived

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

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

Estimated Standards - Estimated from deadlift standards using a 0.48x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your barbell single leg 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 single leg 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 46 69 98 132 169
120 53 78 108 144 182
130 60 86 118 155 195
140 67 95 128 166 208
150 74 102 137 177 219
160 81 110 146 187 231
170 87 118 155 197 241
180 94 125 163 206 252
190 100 132 171 216 262
200 106 139 179 224 272
210 112 146 187 233 282
220 118 153 194 241 291
230 123 159 202 250 300
240 129 166 209 257 308
250 134 172 216 265 317
260 140 178 223 273 325
270 145 184 229 280 333
280 150 190 236 287 341
290 155 195 242 294 348
300 160 201 248 301 356
310 165 206 254 308 363

How Does Age Affect barbell single leg deadlift Strength?

How barbell single leg deadlift standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 71 100 137 180 226
20 81 115 157 206 258
25 83 118 161 211 265
30 83 118 161 211 265
35 83 118 161 211 265
40 83 118 161 211 265
45 79 112 153 200 252
50 74 105 144 188 236
55 68 97 133 174 218
60 62 89 121 159 199
65 57 80 109 144 180
70 50 72 98 129 161
75 45 64 88 115 144
80 40 58 79 103 129
85 36 51 71 92 116
90 33 47 63 83 104

What Do barbell single leg deadlift Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the barbell single leg 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 single leg 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 single leg 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 single leg 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 single leg 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 single leg deadlift

Tier-specific training recommendations to move your barbell single leg deadlift to the next level.

Beginner → Novice Building Your Foundation
  • Train the barbell single leg 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 single leg 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 single leg deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform barbell single leg deadlift

["Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.","Shift your weight onto your left foot and lift your right foot slightly off the ground.","Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance.","Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent.","Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.","Repeat for the desired number of repetitions, then switch sides."]

Read the complete barbell single leg deadlift guide on FitnessVolt →

Where Do These barbell single leg deadlift Standards Come From?

These barbell single leg 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 single leg deadlift Good for Your Weight?

Strength standards help you objectively measure your barbell single leg 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 single leg 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 single leg 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 single leg 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