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Stiff Leg Deadlift strength standards

What is a good Stiff Leg Deadlift?

For a 180 lb male, an Intermediate Stiff Leg Deadlift is about 275 lb (1.53x bodyweight). Advanced starts around 369 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Stiff 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 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

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

Stiff Leg Deadlift Standards by Age

How the Stiff 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
15 101 158 232 320 418
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

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

Check Your Stiff 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 275 lbs (1.53x bodyweight) on the Stiff 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

of 100
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What the Stiff Leg Deadlift Strength Levels Mean

Beginner

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

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

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

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

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 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 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

Stiff Leg Deadlift demonstration
Primary Muscles Glutes, Hamstrings, Lower Back, Hip Adductors
Equipment Barbell
Difficulty Intermediate
Type Compound
  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.

Tips

  • 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.

Read the complete Stiff Leg Deadlift guide on FitnessVolt →

Where Do These Stiff Leg Deadlift Standards Come From?

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