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dumbbell single leg deadlift strength standards

What is a good dumbbell single leg deadlift?

For a 180 lb male, an Intermediate dumbbell single leg deadlift is about 75 lb (0.42x bodyweight). Advanced starts around 95 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 75 lb Intermediate at 180 lb
Next tier 95 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer dumbbell single leg deadlift

A solid (Intermediate) dumbbell single leg deadlift for a 180 lb male is about 75 lb (0.42x bodyweight). Use the calculator below to convert your own dumbbell single leg deadlift into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 95 lb (0.53x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

dumbbell single leg deadlift demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your dumbbell single leg deadlift?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 75 lbs (0.42x bodyweight) on the dumbbell single leg deadlift ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted dumbbell single leg deadlift entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

75 lb Typical 1RM (Intermediate)
0.42x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You dumbbell single leg deadlift?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your dumbbell single leg deadlift Good?

A quick read on what counts as a good dumbbell single leg deadlift at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) dumbbell single leg deadlift is about 75 lb (0.42x bodyweight). Advanced lifters hit 95 lb (0.53x), and Elite is 116 lb (0.64x).

Women (140 lb): a good (Intermediate) dumbbell single leg deadlift is about 42 lb (0.3x bodyweight). Advanced lifters hit 57 lb (0.41x), and Elite is 73 lb (0.52x).

How Much Should You Be Able to dumbbell single leg deadlift?

Men: a 180 lb male should lift about 75 lb at an Intermediate level (a beginner target is around 43 lb).

Women: a 140 lb female should lift about 42 lb at an Intermediate level (a beginner target is around 19 lb).

By bodyweight (men): A 150 lb lifter lifts about 63 lb, and a 220 lb lifter lifts about 89 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 74 lb, while by age 50 the Intermediate standard is about 66 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

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.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 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 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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your dumbbell single leg deadlift Good for Your Weight?

Use this page to compare your dumbbell single leg deadlift against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" dumbbell single 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 dumbbell single 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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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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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.