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Single Leg Deadlift strength standards

What is a good Single Leg Deadlift?

For a 180 lb male, an Intermediate Single Leg Deadlift is about 155 lb (0.86x bodyweight). Advanced starts around 255 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Single Leg Deadlift Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 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 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

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

Single Leg Deadlift Standards by Age

How the Single Leg 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 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

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

Check Your Single Leg 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 155 lbs (0.86x bodyweight) on the Single Leg 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

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What the Single Leg Deadlift Strength Levels Mean

Beginner

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

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

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

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

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 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 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

Single Leg Deadlift demonstration
Primary Muscles Core, Glutes, Hamstrings, Lower Back
Equipment Dumbbells
Difficulty Advanced
Type Compound
  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.

Tips

  • 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.

Read the complete Single Leg Deadlift guide on FitnessVolt →

Where Do These Single Leg Deadlift Standards Come From?

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

Standards data last refreshed: March 29, 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" Single Leg 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 Single Leg 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 Single Leg 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.

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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.