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barbell single leg deadlift strength standards

What is a good barbell single leg deadlift?

For a 180 lb male, an Intermediate barbell single leg deadlift is about 163 lb (0.91x bodyweight). Advanced starts around 206 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 163 lb Intermediate at 180 lb
Next tier 206 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 single leg deadlift

A solid (Intermediate) barbell single leg deadlift for a 180 lb male is about 163 lb (0.91x bodyweight). Use the calculator below to convert your own barbell single leg deadlift into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 206 lb (1.14x bodyweight).

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

barbell single leg deadlift demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Advanced
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 single leg deadlift?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 163 lbs (0.91x bodyweight) on the barbell single leg 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 single leg deadlift entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

163 lb Typical 1RM (Intermediate)
0.91x 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 single leg 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 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

Is Your barbell single leg deadlift Good?

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

Men (180 lb): a good (Intermediate) barbell single leg deadlift is about 163 lb (0.91x bodyweight). Advanced lifters hit 206 lb (1.14x), and Elite is 252 lb (1.4x).

Women (140 lb): a good (Intermediate) barbell single leg deadlift is about 91 lb (0.65x bodyweight). Advanced lifters hit 123 lb (0.88x), and Elite is 159 lb (1.14x).

How Much Should You Be Able to barbell single leg deadlift?

Men: a 180 lb male should lift about 163 lb at an Intermediate level (a beginner target is around 94 lb).

Women: a 140 lb female should lift about 91 lb at an Intermediate level (a beginner target is around 41 lb).

By bodyweight (men): A 150 lb lifter lifts about 137 lb, and a 220 lb lifter lifts about 194 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 161 lb, while by age 50 the Intermediate standard is about 144 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 single leg deadlift Strength?

How barbell single leg 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 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 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 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?

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 single leg deadlift Good for Your Weight?

Use this page to compare your barbell single leg 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 single leg 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 single leg 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 single leg 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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Related Calculators

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