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dumbbell single leg deadlift Strength Standards

Quick Answer dumbbell single leg deadlift

A 180 lb male with an Intermediate-level dumbbell single leg deadlift of 75 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 95 lbs (0.53x bodyweight).

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

dumbbell single leg deadlift demonstration
Competition-Derived

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

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

Estimated Standards - Estimated from deadlift standards using a 0.22x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your dumbbell single leg 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 dumbbell single leg 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 21 32 45 61 77
120 24 36 50 66 84
130 28 39 54 71 90
140 31 43 59 76 95
150 34 47 63 81 101
160 37 50 67 86 106
170 40 54 71 90 111
180 43 57 75 95 116
190 46 61 79 99 120
200 48 64 82 103 125
210 51 67 86 107 129
220 54 70 89 111 133
230 57 73 92 114 137
240 59 76 96 118 141
250 62 79 99 121 145
260 64 81 102 125 149
270 66 84 105 128 153
280 69 87 108 132 156
290 71 90 111 135 160
300 73 92 114 138 163
310 76 95 117 141 166

How Does Age Affect dumbbell single leg deadlift Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 32 46 63 83 103
20 37 53 72 94 118
25 38 54 74 97 121
30 38 54 74 97 121
35 38 54 74 97 121
40 38 54 74 97 121
45 36 51 70 92 115
50 34 48 66 86 108
55 31 44 61 80 100
60 29 41 55 73 91
65 26 37 50 66 83
70 23 33 45 59 74
75 21 29 40 53 66
80 18 26 36 47 59
85 17 24 32 42 53
90 15 21 29 38 48

What Do dumbbell single leg deadlift Strength Standards Mean?

Beginner

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

Stronger than 80% of lifters. You have optimized your dumbbell 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

Stronger than 95% of lifters. Your dumbbell 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 dumbbell single leg deadlift

Tier-specific training recommendations to move your dumbbell single leg deadlift to the next level.

Beginner → Novice Building Your Foundation
  • Train the dumbbell 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 your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the dumbbell 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 dumbbell single leg deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform dumbbell single leg deadlift

["Stand with your feet hip-width apart, holding a dumbbell in your right hand.","Shift your weight onto your left leg and lift your right foot slightly off the ground.","Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.","At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.","Lower the dumbbell until your torso and right leg are parallel to the ground.","Pause for a moment, then engage your glutes and hamstrings to return to the starting position.","Repeat for the desired number of repetitions, then switch sides."]

Read the complete dumbbell single leg deadlift guide on FitnessVolt →

Where Do These dumbbell single leg deadlift Standards Come From?

These dumbbell single leg 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 dumbbell single leg deadlift Good for Your Weight?

Strength standards help you objectively measure your dumbbell single leg 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 dumbbell single leg 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" dumbbell single leg 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 dumbbell single leg 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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E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE