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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.

Good target 342 lb Intermediate at 180 lb
Next tier 464 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 Jefferson Deadlift

A solid (Intermediate) Jefferson Deadlift for a 180 lb male is about 342 lb (1.9x bodyweight). Use the calculator below to convert your own Jefferson Deadlift into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 464 lb (2.58x bodyweight).

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

Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Jefferson Deadlift?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 342 lbs (1.9x bodyweight) on the Jefferson 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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Share your FVCP with friends
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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Jefferson Deadlift entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

342 lb Typical 1RM (Intermediate)
1.9x 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 Jefferson 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 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

Is Your Jefferson Deadlift Good?

A quick read on what counts as a good Jefferson Deadlift at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Jefferson Deadlift is about 342 lb (1.9x bodyweight). Advanced lifters hit 464 lb (2.58x), and Elite is 599 lb (3.33x).

Women (140 lb): a good (Intermediate) Jefferson Deadlift is about 143 lb (1.02x bodyweight). Advanced lifters hit 202 lb (1.44x), and Elite is 268 lb (1.91x).

How Much Should You Be Able to Jefferson Deadlift?

Men: a 180 lb male should lift about 342 lb at an Intermediate level (a beginner target is around 156 lb).

Women: a 140 lb female should lift about 143 lb at an Intermediate level (a beginner target is around 57 lb).

By bodyweight (men): A 150 lb lifter lifts about 287 lb, and a 220 lb lifter lifts about 408 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 342 lb, while by age 50 the Intermediate standard is about 304 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 Jefferson Deadlift Strength?

How Jefferson 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
15 122 196 291 405 532
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 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

  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?

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 28, 2026

Is Your Jefferson Deadlift Good for Your Weight?

Use this page to compare your Jefferson 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 Jefferson 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" 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.
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.

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.