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Stiff Leg Deadlift Strength Standards

Quick Answer Stiff Leg Deadlift

A 180 lb male with an Intermediate-level Stiff Leg Deadlift of 275 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 369 lbs (2.05x bodyweight).

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

Stiff Leg Deadlift demonstration
Competition-Verified

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

Primary Muscles Glutes, Hamstrings, Lower Back, Hip Adductors
Equipment Barbell
Data Points 71 rows
Difficulty Intermediate
Type Compound

How Strong Is Your Stiff 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 Stiff 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 58 102 162 236 319
120 69 117 180 257 344
130 80 130 197 278 368
140 90 144 214 297 390
150 101 157 230 316 412
160 111 170 246 335 432
170 121 183 261 352 452
180 131 195 275 369 472
190 141 207 290 386 490
200 151 219 303 402 508
210 161 230 317 417 526
220 170 241 330 432 542
230 179 252 343 447 559
240 188 263 355 461 575
250 197 274 367 475 590
260 206 284 379 488 605
270 214 294 391 501 620
280 223 304 402 514 634
290 231 313 413 527 648
300 239 323 424 539 661
310 247 332 435 551 675

How Does Age Affect Stiff Leg Deadlift Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 101 158 232 320 418
20 116 181 266 367 478
25 119 186 273 376 491
30 119 186 273 376 491
35 119 186 273 376 491
40 119 186 273 376 491
45 112 176 259 357 465
50 106 166 243 335 437
55 98 153 225 310 404
60 89 140 205 283 369
65 81 126 185 256 333
70 72 113 166 229 299
75 65 101 149 205 267
80 58 91 133 183 239
85 52 81 119 164 214
90 47 73 107 148 193

What Do Stiff Leg Deadlift Strength Standards Mean?

Beginner

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

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

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

How to Perform Stiff Leg Deadlift

  1. Stand with your feet hip-width apart, holding a barbell with an overhand grip in front of your thighs.
  2. Keep your legs straight, with a slight bend in the knees to avoid locking them.
  3. Engage your core and keep your back flat and shoulders retracted.
  4. Hinge at the hips, pushing your glutes back as you lower the barbell towards your feet.
  5. Lower the barbell until you feel a stretch in your hamstrings, keeping the bar close to your body.
  6. Exhale as you return to the starting position by driving your hips forward and squeezing your glutes.
  7. Maintain a neutral spine throughout the movement and avoid rounding your back.

Read the complete Stiff Leg Deadlift guide on FitnessVolt →

Tips for Stiff Leg Deadlift

  • Keep your back flat and avoid rounding your spine to prevent injury.
  • Focus on the hip hinge movement to target the hamstrings effectively.
  • Use a lighter weight to master form before progressing to heavier loads.
  • Maintain a slight bend in the knees to avoid locking them out.

Where Do These Stiff Leg Deadlift Standards Come From?

These Stiff 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 Stiff Leg Deadlift Good for Your Weight?

Strength standards help you objectively measure your Stiff 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 Stiff 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" Stiff 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 Stiff 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