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dumbbell stiff leg deadlift strength standards

What is a good dumbbell stiff leg deadlift?

For a 180 lb male, an Intermediate dumbbell stiff leg deadlift is about 119 lb (0.66x bodyweight). Advanced starts around 151 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 119 lb Intermediate at 180 lb
Next tier 151 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 stiff leg deadlift

A solid (Intermediate) dumbbell stiff leg deadlift for a 180 lb male is about 119 lb (0.66x bodyweight). Use the calculator below to convert your own dumbbell stiff leg deadlift into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 151 lb (0.84x bodyweight).

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

dumbbell stiff leg deadlift demonstration
Estimated Standards

How strong is your dumbbell stiff 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 stiff leg deadlift?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 119 lbs (0.66x bodyweight) on the dumbbell stiff 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 stiff leg deadlift entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

119 lb Typical 1RM (Intermediate)
0.66x 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 stiff 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 34 50 71 96 123
120 39 57 79 105 133
130 44 63 86 113 142
140 49 69 93 121 152
150 54 75 100 129 160
160 59 80 106 136 168
170 63 86 113 144 176
180 68 91 119 151 184
190 73 96 125 157 191
200 77 102 131 163 198
210 82 106 136 170 205
220 86 111 142 176 212
230 90 116 147 182 218
240 94 121 152 188 225
250 98 125 158 193 231
260 102 130 162 199 237
270 106 134 167 204 243
280 110 138 172 209 249
290 113 142 176 215 254
300 117 146 181 219 259
310 120 151 186 224 265

Is Your dumbbell stiff leg deadlift Good?

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

Men (180 lb): a good (Intermediate) dumbbell stiff leg deadlift is about 119 lb (0.66x bodyweight). Advanced lifters hit 151 lb (0.84x), and Elite is 184 lb (1.02x).

Women (140 lb): a good (Intermediate) dumbbell stiff leg deadlift is about 66 lb (0.47x bodyweight). Advanced lifters hit 90 lb (0.64x), and Elite is 116 lb (0.83x).

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

Men: a 180 lb male should lift about 119 lb at an Intermediate level (a beginner target is around 68 lb).

Women: a 140 lb female should lift about 66 lb at an Intermediate level (a beginner target is around 30 lb).

By bodyweight (men): A 150 lb lifter lifts about 100 lb, and a 220 lb lifter lifts about 142 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 118 lb, while by age 50 the Intermediate standard is about 105 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 stiff leg deadlift Strength?

How dumbbell stiff 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 51 73 100 131 165
20 59 84 114 150 188
25 61 86 118 154 193
30 61 86 118 154 193
35 61 86 118 154 193
40 61 86 118 154 193
45 57 82 112 146 183
50 54 77 105 137 172
55 50 71 97 127 159
60 46 65 88 116 145
65 41 58 80 105 131
70 37 53 72 94 118
75 33 47 64 84 105
80 29 42 57 75 94
85 27 37 51 67 84
90 24 34 46 61 76

What Do dumbbell stiff leg deadlift Strength Standards Mean?

Beginner

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

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

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

How to Perform dumbbell stiff leg deadlift

["Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.","Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees.","Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position.","Repeat for the desired number of repetitions."]

Read the complete dumbbell stiff leg deadlift guide on FitnessVolt →

Where Do These dumbbell stiff 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 stiff leg deadlift Good for Your Weight?

Use this page to compare your dumbbell stiff 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 stiff 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 stiff 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 stiff 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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Related Calculators

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.