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Single Leg Deadlift Strength Standards

Quick Answer Single Leg Deadlift

A 180 lb male with an Intermediate-level Single Leg Deadlift of 155 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 255 lbs (1.42x bodyweight).

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

Single Leg Deadlift demonstration
Competition-Verified

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

Primary Muscles Core, Glutes, Hamstrings, Lower Back
Equipment Dumbbells
Data Points 71 rows
Difficulty Advanced
Type Compound

How Strong Is Your Single Leg Deadlift?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Single Leg 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 1 19 63 130 218
120 4 27 76 149 242
130 7 35 89 168 266
140 11 44 103 186 289
150 15 53 116 204 311
160 20 62 129 221 332
170 26 71 142 238 352
180 31 80 155 255 372
190 37 89 168 271 392
200 43 98 180 286 411
210 49 107 192 302 429
220 56 117 204 317 447
230 62 126 216 332 465
240 68 134 228 346 482
250 74 143 240 360 498
260 81 152 251 374 515
270 87 161 262 388 530
280 94 169 273 401 546
290 100 178 284 414 561
300 106 186 294 427 576
310 113 195 305 439 591

How Does Age Affect Single Leg Deadlift Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 17 55 119 208 315
20 19 63 136 238 360
25 20 65 140 244 370
30 20 65 140 244 370
35 20 65 140 244 370
40 20 65 140 244 370
45 19 61 133 231 351
50 17 58 125 217 329
55 16 53 115 201 304
60 15 49 105 183 278
65 13 44 95 166 251
70 12 39 85 149 225
75 11 35 76 133 201
80 10 32 68 119 180
85 9 28 61 106 161
90 8 25 55 96 146

What Do Single Leg Deadlift Strength Standards Mean?

Beginner

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

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

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

How to Perform Single Leg Deadlift

  1. Stand upright with feet hip-width apart, holding a dumbbell in each hand.
  2. Shift your weight onto one leg, keeping a slight bend in the knee.
  3. Hinge at the hips, lowering the dumbbells towards the floor while extending the opposite leg straight behind you.
  4. Maintain a neutral spine and engage your core throughout the movement.
  5. Lower until your torso is parallel to the floor or you feel a stretch in the hamstrings.
  6. Return to the starting position by driving through the heel and engaging the glutes.
  7. Repeat for the desired number of reps before switching legs. Inhale as you lower and exhale as you return to standing.

Read the complete Single Leg Deadlift guide on FitnessVolt →

Tips for Single Leg Deadlift

  • Keep your core tight and back flat to avoid rounding the spine.
  • Focus on balance and move slowly to maintain control.
  • If new to the exercise, start without weights to master the form.

Where Do These Single Leg Deadlift Standards Come From?

These Single Leg 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 Single Leg Deadlift Good for Your Weight?

Strength standards help you objectively measure your Single Leg 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 Single Leg 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" Single Leg 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 Single Leg 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.

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