Skip to content
Barbell Straight Leg Deadlift strength standards

What is a good Barbell Straight Leg Deadlift?

For a 180 lb male, an Intermediate Barbell Straight Leg Deadlift is about 245 lb (1.36x bodyweight). Advanced starts around 310 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Barbell Straight Leg Deadlift Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Deadlift table by a fixed ratio of 0.72. 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 69 104 147 198 253
120 80 117 162 216 274
130 91 129 177 233 293
140 101 142 192 249 312
150 111 153 206 265 329
160 121 165 219 280 346
170 130 176 232 295 362
180 140 188 245 310 378
190 150 198 257 323 393
200 158 209 269 336 408
210 168 219 280 349 423
220 176 229 292 362 436
230 185 239 302 374 449
240 193 248 313 386 462
250 202 258 324 397 475
260 210 266 334 409 487
270 217 276 344 420 500
280 225 284 354 431 511
290 233 293 363 441 523
300 240 301 372 451 534
310 248 310 382 462 544

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

Barbell Straight Leg Deadlift Standards by Age

How the Barbell Straight 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
15 106 150 206 270 338
20 122 173 235 309 387
25 125 177 242 317 397
30 125 177 242 317 397
35 125 177 242 317 397
40 125 177 242 317 397
45 118 168 230 300 377
50 111 158 215 282 354
55 102 145 199 261 328
60 94 133 181 238 299
65 85 120 164 215 270
70 76 108 148 193 242
75 68 96 132 173 217
80 60 86 118 154 194
85 55 77 106 138 174
90 49 70 95 125 156

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

Check Your Barbell Straight 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 245 lbs (1.36x bodyweight) on the Barbell Straight 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 Straight Leg Deadlift Strength Levels Mean

Beginner

You are developing the hip-hinge pattern for the Barbell Straight Leg Deadlift, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

You can perform the Barbell Straight 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 Straight 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 Straight 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 Straight 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 Straight Leg Deadlift

Tier-specific training recommendations to move your Barbell Straight Leg Deadlift to the next level.

Beginner → Novice Building Your Foundation
  • Train the Barbell Straight 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 Straight 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 Straight Leg Deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform Barbell Straight Leg Deadlift

Barbell Straight Leg Deadlift demonstration
Primary Muscles hamstrings
Equipment barbell
Difficulty Intermediate
Type Compound
["Stand with your feet shoulder-width apart and your toes pointing forward.","Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.","Bend at your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent.","Lower the barbell until you feel a stretch in your hamstrings.","Engage your hamstrings and glutes to lift the barbell back up to the starting position.","Repeat for the desired number of repetitions."]

Read the complete Barbell Straight Leg Deadlift guide on FitnessVolt →

Where Do These Barbell Straight Leg Deadlift Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Straight Leg Deadlift table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.72 (confidence: high). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell Straight 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 Straight 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 Straight 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 Straight Leg Deadlift table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.72 (confidence: high). 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.