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smith deadlift Strength Standards

Quick Answer smith deadlift

A 180 lb male with an Intermediate-level smith deadlift of 306 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 387 lbs (2.15x bodyweight).

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

smith deadlift demonstration
Competition-Derived

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

Primary Muscles glutes
Equipment smith-machine
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from deadlift standards using a 0.9x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your smith 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 smith 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 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

How Does Age Affect smith deadlift Strength?

How smith deadlift standards change across different age groups. Values represent a 1RM in lbs.

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

What Do smith deadlift Strength Standards Mean?

Beginner

Stronger than 5% of lifters. 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

Stronger than 20% of lifters. 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

Stronger than 50% of lifters. 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

Stronger than 80% of lifters. 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

Stronger than 95% of lifters. 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 your E1RM progress →
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

["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?

These smith 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 smith deadlift Good for Your Weight?

Strength standards help you objectively measure your smith 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 smith 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" smith 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 smith 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.

Related Exercise Standards

Related Calculators

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