Skip to content

Jefferson Deadlift Strength Standards

Quick Answer Jefferson Deadlift

A 180 lb male with an Intermediate-level Jefferson Deadlift of 342 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 464 lbs (2.58x bodyweight).

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

Competition-Verified

How strong is your Jefferson Deadlift? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Core, Quadriceps, Glutes, Hamstrings, Trapezius, Lower Back, Hip Adductors
Equipment Barbell, Weight Plates
Data Points 71 rows

How Strong Is Your Jefferson Deadlift?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

How Much Should You Jefferson 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 69 126 204 301 411
120 82 143 226 327 442
130 94 160 247 353 471
140 107 176 267 377 499
150 120 192 287 400 525
160 132 208 306 422 551
170 144 223 324 444 576
180 156 238 342 464 599
190 168 252 359 484 622
200 179 266 376 504 644
210 190 280 392 523 665
220 202 293 408 541 686
230 213 306 423 559 706
240 223 319 438 576 725
250 234 332 453 593 744
260 244 344 467 609 762
270 254 356 481 625 780
280 264 368 495 641 798
290 274 379 508 656 815
300 284 391 521 671 831
310 293 402 534 686 847

How Does Age Affect Jefferson Deadlift Strength?

How Jefferson Deadlift standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 122 196 291 405 532
20 140 224 333 464 609
25 143 230 342 476 625
30 143 230 342 476 625
35 143 230 342 476 625
40 143 230 342 476 625
45 136 218 324 452 593
50 128 204 304 424 556
55 118 189 281 392 515
60 108 173 257 358 470
65 97 156 232 323 424
70 87 140 208 290 381
75 78 125 186 259 341
80 70 112 167 232 305
85 63 100 149 208 273
90 56 90 135 187 246

What Do Jefferson Deadlift Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the Jefferson 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 Jefferson 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 Jefferson 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 Jefferson 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 Jefferson 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 Jefferson Deadlift

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

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

How to Perform Jefferson Deadlift

  1. Stand with feet shoulder-width apart, straddling a loaded barbell.
  2. Position one foot in front of the bar and the other behind, ensuring the bar is centered.
  3. Bend at the hips and knees to grip the bar with one hand in front and one hand behind you, using an alternating grip.
  4. Keep your back straight, chest up, and core engaged.
  5. Drive through your heels and extend your hips and knees to lift the bar, keeping it close to your body.
  6. Stand up fully, squeezing your glutes at the top of the movement.
  7. Lower the bar back to the starting position in a controlled manner.

Tips for Jefferson Deadlift

  • Ensure the bar is evenly loaded to maintain balance.
  • Engage your core throughout the movement to protect your lower back.
  • Avoid rounding your back; keep your spine neutral.
  • Start with lighter weights to master the form before progressing to heavier loads.

Where Do These Jefferson Deadlift Standards Come From?

These Jefferson 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 Jefferson Deadlift Good for Your Weight?

Strength standards help you objectively measure your Jefferson 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 Jefferson 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" Jefferson 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 Jefferson 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.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE