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Hex Bar Deadlift strength standards

What is a good Hex Bar Deadlift?

The Intermediate Hex Bar Deadlift standard is about 369 lb (2.05x bodyweight) for a 180 lb man and 207 lb for a 140 lb woman. Advanced starts around 461 lb for men and 274 lb for women. Enter your bodyweight below for your exact standard. These are estimates from the FitnessVolt standards model, not averages of what people lift in the gym.

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Hex Bar Deadlift Standards by Bodyweight

Estimates from the FitnessVolt standards model. 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
110 120 172 236 311 392
120 135 190 258 335 419
130 150 208 278 359 445
140 165 225 298 381 470
150 179 241 316 402 494
160 192 257 335 423 516
170 206 272 352 442 538
180 219 287 369 461 559
190 231 302 385 479 579
200 244 316 401 497 598
210 256 329 417 514 617
220 267 343 432 531 635
230 279 356 446 547 653
240 290 368 460 562 670
250 301 380 474 578 686
260 312 392 487 592 702
270 322 404 500 607 718
280 332 416 513 621 733
290 342 427 526 635 748
300 352 438 538 648 763
310 362 449 550 661 777

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

Hex Bar Deadlift Standards by Age

How the Hex Bar 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
15 170 235 313 403 499
20 195 269 358 461 571
25 200 276 368 473 586
30 200 276 368 473 586
35 200 276 368 473 586
40 200 276 368 473 586
45 190 261 349 449 556
50 178 245 327 421 522
55 165 227 303 390 483
60 150 207 276 356 441
65 136 187 250 321 398
70 122 168 224 288 357
75 109 150 200 258 320
80 97 134 179 231 286
85 87 120 161 207 256
90 79 108 145 186 231

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

Check Your Hex Bar 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 369 lbs (2.05x bodyweight) on the Hex Bar 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 Hex Bar Deadlift Strength Levels Mean

Beginner

You are developing the hip-hinge pattern for the Hex Bar Deadlift, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

You can perform the Hex Bar Deadlift with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Your Hex Bar 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 Hex Bar 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 Hex Bar 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 Hex Bar Deadlift

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

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

How to Perform Hex Bar Deadlift

Hex Bar Deadlift demonstration
Equipment Hex Bar, Weight Plates
Difficulty Intermediate
Type Compound
  1. Stand in the center of the hex bar with feet shoulder-width apart and toes pointing slightly outward.
  2. Bend at the hips and knees to lower yourself, keeping your back straight and chest up.
  3. Grip the handles firmly with a neutral grip (palms facing inward).
  4. Engage your core and lift the bar by extending your hips and knees, keeping your back straight and shoulders retracted.
  5. Stand fully upright, ensuring your hips are fully extended and your shoulders are in a neutral position.
  6. Lower the bar back to the ground in a controlled manner by bending at your hips and knees, maintaining a straight back.
  7. Repeat for the desired number of reps.

Tips

  • Keep your core engaged throughout the movement to protect your lower back.
  • Avoid rounding your back; maintain a neutral spine.
  • Ensure your knees track over your toes to prevent knee strain.
  • Use a weight that allows you to maintain proper form throughout all reps.

Read the complete Hex Bar Deadlift guide on FitnessVolt →

Where Do These Hex Bar Deadlift Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Hex Bar Deadlift table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Hex Bar 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" Hex Bar 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 Hex Bar 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 Hex Bar Deadlift table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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.