Pause Deadlift Strength Standards for Men and Women
Discover how your Pause Deadlift performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Pause Deadlift Strength Level
Calculate Your Pause Deadlift Strength
Pause Deadlift Weight Standards
Compare your Pause Deadlift performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 207 lbs |
| Novice | 279 lbs |
| Intermediate | 365 lbs |
| Advanced | 463 lbs |
| Elite | 568 lbs |
Pause Deadlift Bodyweight Ratio Standards
See how your Pause Deadlift strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 1.25 |
| Novice | 1.50 |
| Intermediate | 2.00 |
| Advanced | 2.50 |
| Elite | 3.25 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.25 |
| Novice | 0.75 |
| Intermediate | 1.00 |
| Advanced | 1.50 |
| Elite | 2.00 |
Pause Deadlift Standards by Bodyweight
Find the Pause Deadlift strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 122 lbs | 170 lbs | 229 lbs | 297 lbs | 370 lbs |
| 120 lbs | 137 lbs | 188 lbs | 250 lbs | 321 lbs | 397 lbs |
| 130 lbs | 153 lbs | 206 lbs | 271 lbs | 345 lbs | 424 lbs |
| 140 lbs | 168 lbs | 224 lbs | 291 lbs | 368 lbs | 449 lbs |
| 150 lbs | 183 lbs | 241 lbs | 311 lbs | 389 lbs | 472 lbs |
| 160 lbs | 197 lbs | 257 lbs | 329 lbs | 410 lbs | 495 lbs |
| 170 lbs | 211 lbs | 273 lbs | 347 lbs | 430 lbs | 517 lbs |
| 180 lbs | 225 lbs | 289 lbs | 365 lbs | 449 lbs | 539 lbs |
| 190 lbs | 238 lbs | 304 lbs | 381 lbs | 468 lbs | 559 lbs |
| 200 lbs | 251 lbs | 318 lbs | 398 lbs | 486 lbs | 579 lbs |
| 210 lbs | 263 lbs | 332 lbs | 414 lbs | 504 lbs | 598 lbs |
| 220 lbs | 276 lbs | 346 lbs | 429 lbs | 521 lbs | 616 lbs |
| 230 lbs | 288 lbs | 360 lbs | 444 lbs | 537 lbs | 634 lbs |
| 240 lbs | 299 lbs | 373 lbs | 459 lbs | 553 lbs | 652 lbs |
| 250 lbs | 311 lbs | 386 lbs | 473 lbs | 569 lbs | 669 lbs |
| 260 lbs | 322 lbs | 398 lbs | 487 lbs | 584 lbs | 685 lbs |
| 270 lbs | 333 lbs | 411 lbs | 500 lbs | 599 lbs | 701 lbs |
| 280 lbs | 344 lbs | 423 lbs | 513 lbs | 613 lbs | 717 lbs |
| 290 lbs | 355 lbs | 434 lbs | 526 lbs | 627 lbs | 732 lbs |
| 300 lbs | 365 lbs | 446 lbs | 539 lbs | 641 lbs | 747 lbs |
| 310 lbs | 375 lbs | 457 lbs | 551 lbs | 655 lbs | 762 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 33 lbs | 62 lbs | 104 lbs | 156 lbs | 216 lbs |
| 100 lbs | 37 lbs | 69 lbs | 112 lbs | 166 lbs | 228 lbs |
| 110 lbs | 42 lbs | 75 lbs | 120 lbs | 176 lbs | 239 lbs |
| 120 lbs | 46 lbs | 81 lbs | 127 lbs | 185 lbs | 249 lbs |
| 130 lbs | 51 lbs | 86 lbs | 134 lbs | 193 lbs | 259 lbs |
| 140 lbs | 55 lbs | 92 lbs | 141 lbs | 201 lbs | 269 lbs |
| 150 lbs | 59 lbs | 97 lbs | 147 lbs | 209 lbs | 277 lbs |
| 160 lbs | 62 lbs | 102 lbs | 153 lbs | 216 lbs | 286 lbs |
| 170 lbs | 66 lbs | 106 lbs | 159 lbs | 223 lbs | 294 lbs |
| 180 lbs | 70 lbs | 111 lbs | 165 lbs | 229 lbs | 301 lbs |
| 190 lbs | 73 lbs | 115 lbs | 170 lbs | 236 lbs | 308 lbs |
| 200 lbs | 76 lbs | 120 lbs | 175 lbs | 242 lbs | 315 lbs |
| 210 lbs | 80 lbs | 124 lbs | 180 lbs | 248 lbs | 322 lbs |
| 220 lbs | 83 lbs | 128 lbs | 185 lbs | 253 lbs | 329 lbs |
| 230 lbs | 86 lbs | 132 lbs | 190 lbs | 259 lbs | 335 lbs |
| 240 lbs | 89 lbs | 135 lbs | 194 lbs | 264 lbs | 341 lbs |
| 250 lbs | 92 lbs | 139 lbs | 199 lbs | 269 lbs | 347 lbs |
| 260 lbs | 95 lbs | 143 lbs | 203 lbs | 274 lbs | 352 lbs |
Pause Deadlift Standards by Age
Discover how Pause Deadlift strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 177 lbs | 238 lbs | 311 lbs | 395 lbs | 484 lbs |
| 20 | 202 lbs | 272 lbs | 356 lbs | 452 lbs | 554 lbs |
| 25 | 207 lbs | 279 lbs | 365 lbs | 463 lbs | 568 lbs |
| 30 | 207 lbs | 279 lbs | 365 lbs | 463 lbs | 568 lbs |
| 35 | 207 lbs | 279 lbs | 365 lbs | 463 lbs | 568 lbs |
| 40 | 207 lbs | 279 lbs | 365 lbs | 463 lbs | 568 lbs |
| 45 | 197 lbs | 264 lbs | 346 lbs | 440 lbs | 539 lbs |
| 50 | 185 lbs | 248 lbs | 325 lbs | 413 lbs | 506 lbs |
| 55 | 171 lbs | 230 lbs | 301 lbs | 382 lbs | 468 lbs |
| 60 | 156 lbs | 210 lbs | 275 lbs | 349 lbs | 428 lbs |
| 65 | 141 lbs | 190 lbs | 249 lbs | 315 lbs | 386 lbs |
| 70 | 127 lbs | 171 lbs | 223 lbs | 283 lbs | 347 lbs |
| 75 | 114 lbs | 153 lbs | 200 lbs | 253 lbs | 310 lbs |
| 80 | 102 lbs | 137 lbs | 179 lbs | 227 lbs | 278 lbs |
| 85 | 92 lbs | 123 lbs | 161 lbs | 204 lbs | 249 lbs |
| 90 | 83 lbs | 111 lbs | 145 lbs | 184 lbs | 225 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 46 lbs | 78 lbs | 122 lbs | 176 lbs | 236 lbs |
| 20 | 52 lbs | 89 lbs | 139 lbs | 201 lbs | 270 lbs |
| 25 | 53 lbs | 91 lbs | 143 lbs | 206 lbs | 277 lbs |
| 30 | 53 lbs | 91 lbs | 143 lbs | 206 lbs | 277 lbs |
| 35 | 53 lbs | 91 lbs | 143 lbs | 206 lbs | 277 lbs |
| 40 | 53 lbs | 91 lbs | 143 lbs | 206 lbs | 277 lbs |
| 45 | 51 lbs | 87 lbs | 136 lbs | 195 lbs | 263 lbs |
| 50 | 48 lbs | 82 lbs | 127 lbs | 184 lbs | 247 lbs |
| 55 | 44 lbs | 76 lbs | 118 lbs | 170 lbs | 228 lbs |
| 60 | 40 lbs | 69 lbs | 108 lbs | 155 lbs | 209 lbs |
| 65 | 37 lbs | 63 lbs | 98 lbs | 140 lbs | 189 lbs |
| 70 | 33 lbs | 56 lbs | 88 lbs | 126 lbs | 170 lbs |
| 75 | 30 lbs | 51 lbs | 79 lbs | 113 lbs | 152 lbs |
| 80 | 27 lbs | 46 lbs | 71 lbs | 101 lbs | 136 lbs |
| 85 | 24 lbs | 41 lbs | 64 lbs | 91 lbs | 122 lbs |
| 90 | 22 lbs | 37 lbs | 57 lbs | 82 lbs | 110 lbs |
Pause Deadlift Overview
A pause deadlift enhances strength and stability by pausing at a predetermined point during the lift, focusing on controlled movement and muscle engagement.
Muscles Worked
Equipment Needed
Barbell
How To Perform the Pause Deadlift
- Stand with feet hip-width apart, barbell over mid-foot.
- Bend at hips and knees, grip barbell with hands just outside knees.
- Engage core, lift chest, and ensure back is flat.
- Initiate lift by pushing through heels, keeping bar close to shins.
- Pause for 1-2 seconds at knee level, maintaining tension.
- Continue lifting to full hip extension.
- Reverse the movement to lower the barbell back to the ground.
- Repeat for desired reps.
Want to perfect your form? Check out our detailed guide on Pause Deadlift for proper technique and tips.
Pro Tips for Pause Deadlift
- Maintain a neutral spine throughout the lift.
- Engage your core before initiating the lift.
- Focus on controlled pauses to maximize muscle engagement.
- Avoid rounding your back to prevent injury.
- Use a weight that allows you to maintain form throughout the exercise.
Pause Deadlift Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Pause Deadlift?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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