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Cable Deadlift strength standards

What is a good Cable Deadlift?

For a 180 lb male, an Intermediate Cable Deadlift is about 187 lb (1.04x bodyweight). Advanced starts around 237 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Cable Deadlift Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Deadlift table by a fixed ratio of 0.55. 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 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

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

Cable Deadlift Standards by Age

How the Cable 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 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

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

Check Your Cable 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 187 lbs (1.04x bodyweight) on the Cable 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

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What the Cable Deadlift Strength Levels Mean

Beginner

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

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

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

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

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 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 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

Cable Deadlift demonstration
Primary Muscles glutes
Equipment cable
Difficulty Intermediate
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Cable Deadlift table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.55 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Cable 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" Cable 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 Cable 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 Cable Deadlift table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.55 (confidence: low). 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.

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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.