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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.

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Dumbbell Stiff Leg Deadlift Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Deadlift table by a fixed ratio of 0.35. 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 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

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

Dumbbell Stiff Leg Deadlift Standards by Age

How the Dumbbell Stiff Leg 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 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

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

Check Your Dumbbell Stiff Leg 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 119 lbs (0.66x bodyweight) on the Dumbbell Stiff Leg 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 Dumbbell Stiff Leg Deadlift Strength Levels Mean

Beginner

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

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

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

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

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

Dumbbell Stiff Leg Deadlift demonstration
Primary Muscles glutes
Equipment dumbbell
Difficulty Intermediate
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Dumbbell Stiff Leg Deadlift table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.35 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Dumbbell Stiff Leg 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" 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.
They are estimates from the FitnessVolt strength standards model. The Dumbbell Stiff Leg Deadlift table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.35 (confidence: medium). 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.