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Deadlift Strength Standards

Quick Answer Deadlift

A 180 lb male with an Intermediate-level Deadlift of 340 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 430 lbs (2.39x bodyweight).

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

Deadlift demonstration
Competition-Verified

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

Equipment Barbell, Weight Plates
Data Points 71 rows
Difficulty Advanced
Type Compound

How Strong Is Your 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 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 96 144 204 275 352
120 111 162 225 300 380
130 126 179 246 323 407
140 140 197 266 346 433
150 154 213 286 368 457
160 168 229 304 389 481
170 181 245 322 410 503
180 195 261 340 430 525
190 208 275 357 449 546
200 220 290 373 467 567
210 233 304 389 485 587
220 245 318 405 503 606
230 257 332 420 520 624
240 268 345 435 536 642
250 280 358 450 552 660
260 291 370 464 568 677
270 302 383 478 583 694
280 313 395 491 598 710
290 323 407 504 613 726
300 333 418 517 627 741
310 344 430 530 641 756

How Does Age Affect Deadlift Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 147 209 286 375 470
20 169 240 327 429 538
25 173 246 336 440 552
30 173 246 336 440 552
35 173 246 336 440 552
40 173 246 336 440 552
45 164 233 319 417 524
50 154 219 299 392 492
55 142 202 277 362 455
60 130 185 252 331 415
65 118 167 228 299 375
70 105 150 205 268 336
75 94 134 183 240 301
80 84 120 164 214 269
85 76 107 147 192 241
90 68 97 132 173 217

What Do Deadlift Strength Standards Mean?

Beginner

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

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

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

How to Perform Deadlift

  1. Stand with feet hip-width apart, toes under the barbell, and shins close to the bar.
  2. Hinge at the hips and bend your knees to grip the barbell with hands just outside your knees.
  3. Keep your back straight, chest up, and shoulders back. Engage your core.
  4. Inhale, then drive through your heels to lift the barbell, keeping it close to your body.
  5. Extend your hips and knees simultaneously until you stand upright with the barbell at hip level.
  6. Exhale at the top, then reverse the movement by hinging at the hips and bending your knees, lowering the barbell back to the ground in a controlled manner.

Read the complete Deadlift guide on FitnessVolt →

Tips for Deadlift

  • Maintain a neutral spine throughout the lift to prevent injury.
  • Do not round your back; keep it straight and strong.
  • Engage your core before lifting to stabilize your torso.
  • Ensure the barbell stays close to your body throughout the lift.
  • Start with lighter weights to master the form before progressing to heavier loads.

Where Do These Deadlift Standards Come From?

These 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 Deadlift Good for Your Weight?

Strength standards help you objectively measure your 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 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" 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 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.

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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