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Single Leg Dumbbell Deadlift strength standards

What is a good Single Leg Dumbbell Deadlift?

For a 180 lb male, an Intermediate Single Leg Dumbbell Deadlift is about 92 lb (0.51x bodyweight). Advanced starts around 132 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Single Leg Dumbbell 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 12 27 50 81 116
120 15 32 57 89 126
130 18 37 63 97 135
140 22 42 69 104 144
150 25 46 75 111 153
160 28 51 81 118 161
170 32 55 87 125 169
180 35 60 92 132 176
190 38 64 98 138 184
200 42 68 103 144 191
210 45 72 108 150 198
220 48 76 113 156 204
230 51 80 118 162 211
240 55 84 122 168 217
250 58 88 127 173 223
260 61 92 132 178 229
270 64 96 136 184 235
280 67 99 140 189 241
290 70 103 145 193 247
300 73 107 149 198 252
310 76 110 153 203 257

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

Single Leg Dumbbell Deadlift Standards by Age

How the Single Leg Dumbbell 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 25 45 74 110 150
20 28 52 85 125 172
25 29 53 87 129 176
30 29 53 87 129 176
35 29 53 87 129 176
40 29 53 87 129 176
45 27 51 82 122 167
50 26 48 77 115 157
55 24 44 72 106 145
60 22 40 65 97 132
65 20 36 59 87 120
70 18 33 53 78 107
75 16 29 47 70 96
80 14 26 42 63 86
85 13 23 38 56 77
90 11 21 34 51 69

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

Check Your Single Leg Dumbbell 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 92 lbs (0.51x bodyweight) on the Single Leg Dumbbell 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
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What the Single Leg Dumbbell Deadlift Strength Levels Mean

Beginner

You are developing the hip-hinge pattern for the Single Leg Dumbbell Deadlift, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

You can perform the Single Leg Dumbbell 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 Dumbbell 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 Dumbbell 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 Dumbbell 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 Dumbbell Deadlift

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

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

How to Perform Single Leg Dumbbell Deadlift

Primary Muscles Core, Glutes, Hamstrings
Equipment Dumbbell
  1. Start by standing straight with feet hip-width apart, holding a dumbbell in one hand.
  2. Shift your weight onto one leg, slightly bending the knee of the standing leg.
  3. Hinge at the hips, lowering the dumbbell toward the ground while extending the opposite leg straight behind you.
  4. Keep your back flat and core engaged throughout the movement.
  5. Lower until your torso is parallel to the floor or as far as your flexibility allows.
  6. Return to the starting position by driving your hips forward and squeezing your glutes.
  7. Repeat for the desired number of reps, then switch legs.

Tips

  • Maintain a neutral spine; do not round your back.
  • Focus on hinging at the hips, not bending the knees excessively.
  • Keep the dumbbell close to your body to maintain balance.
  • Engage your core to help stabilize your body.
  • Perform the exercise slowly and with control to enhance balance.

Where Do These Single Leg Dumbbell Deadlift Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Single Leg Dumbbell Deadlift table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Single Leg Dumbbell 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" Single Leg Dumbbell 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 Dumbbell 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 Dumbbell 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.