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cable deadlift Strength Standards

Quick Answer cable deadlift

A 180 lb male with an Intermediate-level cable deadlift of 187 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 237 lbs (1.32x bodyweight).

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

cable deadlift demonstration
Competition-Derived

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

Primary Muscles glutes
Equipment cable
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from deadlift standards using a 0.55x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your cable 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 cable 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 53 79 112 151 194
120 61 89 124 165 209
130 69 98 135 178 224
140 77 108 146 190 238
150 85 117 157 202 251
160 92 126 167 214 265
170 100 135 177 226 277
180 107 144 187 237 289
190 114 151 196 247 300
200 121 160 205 257 312
210 128 167 214 267 323
220 135 175 223 277 333
230 141 183 231 286 343
240 147 190 239 295 353
250 154 197 248 304 363
260 160 204 255 312 372
270 166 211 263 321 382
280 172 217 270 329 391
290 178 224 277 337 399
300 183 230 284 345 408
310 189 237 292 353 416

How Does Age Affect cable deadlift Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 81 115 157 206 259
20 93 132 180 236 296
25 95 135 185 242 304
30 95 135 185 242 304
35 95 135 185 242 304
40 95 135 185 242 304
45 90 128 175 229 288
50 85 120 164 216 271
55 78 111 152 199 250
60 72 102 139 182 228
65 65 92 125 164 206
70 58 83 113 147 185
75 52 74 101 132 166
80 46 66 90 118 148
85 42 59 81 106 133
90 37 53 73 95 119

What Do cable deadlift Strength Standards Mean?

Beginner

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

Tier-specific training recommendations to move your cable deadlift to the next level.

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

How to Perform cable deadlift

["Stand facing the cable machine with your feet shoulder-width apart.","Bend at the hips and knees, lowering your torso until your back is parallel to the ground.","Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back.","Engage your glutes and hamstrings to lift the cable handles, extending your hips and standing up straight.","Pause for a moment at the top, then slowly lower the cable handles back down to the starting position.","Repeat for the desired number of repetitions."]

Read the complete cable deadlift guide on FitnessVolt →

Where Do These cable deadlift Standards Come From?

These cable 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 cable deadlift Good for Your Weight?

Strength standards help you objectively measure your cable 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 cable 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" cable 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 cable 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.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE