Skip to content
Jefferson Deadlift strength standards

What is a good Jefferson Deadlift?

For a 180 lb male, an Intermediate Jefferson Deadlift is about 342 lb (1.9x bodyweight). Advanced starts around 464 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Jefferson Deadlift Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 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 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

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

Jefferson Deadlift Standards by Age

How the Jefferson 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
15 122 196 291 405 532
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

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

Check Your Jefferson 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 342 lbs (1.9x bodyweight) on the Jefferson 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

of 100
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Jefferson Deadlift Strength Levels Mean

Beginner

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

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

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

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

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 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 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

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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Jefferson Deadlift table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Jefferson Deadlift itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 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" Jefferson 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 Jefferson 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 Jefferson 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.

Related Exercise Standards

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.