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Smith Deadlift strength standards

What is a good Smith Deadlift?

For a 180 lb male, an Intermediate Smith Deadlift is about 306 lb (1.7x bodyweight). Advanced starts around 387 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Smith Deadlift Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Deadlift table by a fixed ratio of 0.9. 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 86 130 184 248 317
120 100 146 203 270 342
130 113 161 221 291 366
140 126 177 239 311 390
150 139 192 257 331 411
160 151 206 274 350 433
170 163 221 290 369 453
180 176 235 306 387 473
190 187 248 321 404 491
200 198 261 336 420 510
210 210 274 350 437 528
220 221 286 365 453 545
230 231 299 378 468 562
240 241 311 392 482 578
250 252 322 405 497 594
260 262 333 418 511 609
270 272 345 430 525 625
280 282 356 442 538 639
290 291 366 454 552 653
300 300 376 465 564 667
310 310 387 477 577 680

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

Smith Deadlift Standards by Age

How the Smith 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
15 132 188 257 338 423
20 152 216 294 386 484
25 156 221 302 396 497
30 156 221 302 396 497
35 156 221 302 396 497
40 156 221 302 396 497
45 148 210 287 375 472
50 139 197 269 353 443
55 128 182 249 326 410
60 117 167 227 298 374
65 106 150 205 269 338
70 95 135 185 241 302
75 85 121 165 216 271
80 76 108 148 193 242
85 68 96 132 173 217
90 61 87 119 156 195

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

Check Your Smith 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 306 lbs (1.7x bodyweight) on the Smith 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 Smith Deadlift Strength Levels Mean

Beginner

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

Novice

You can perform the Smith Deadlift with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Your Smith 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 Smith 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 Smith 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 Smith Deadlift

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

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

How to Perform Smith Deadlift

Smith Deadlift demonstration
Primary Muscles glutes
Equipment smith-machine
Difficulty Intermediate
Type Compound
["Set up the smith machine with the bar at hip height.","Stand with your feet shoulder-width apart, toes pointing slightly outward.","Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart.","Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.","Stand up straight, fully extending your hips and knees.","Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.","Repeat for the desired number of repetitions."]

Read the complete Smith Deadlift guide on FitnessVolt →

Where Do These Smith Deadlift Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Smith Deadlift table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.9 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Smith 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" Smith 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 Smith 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 Smith Deadlift table is the Deadlift table scaled by a fixed FitnessVolt ratio of 0.9 (confidence: low). It is a set of targets, not a measured population.
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.