Skip to content
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.

Check My Level Estimate Your 1RM Methodology

Barbell Single Leg Deadlift Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Deadlift table by a fixed ratio of 0.48. 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 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

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

Barbell Single Leg Deadlift Standards by Age

How the Barbell Single Leg 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 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

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

Check Your Barbell Single Leg 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 163 lbs (0.91x bodyweight) on the Barbell Single Leg 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

of 100
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Barbell Single Leg Deadlift Strength Levels Mean

Beginner

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

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

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

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

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

Barbell Single Leg Deadlift demonstration
Primary Muscles glutes
Equipment barbell
Difficulty Advanced
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Single Leg Deadlift table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.48 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell Single Leg 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 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.
They are estimates from the FitnessVolt strength standards model. The Barbell Single Leg Deadlift table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.48 (confidence: medium). 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.

Related Exercise Standards

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.