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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.

Good target 275 lb Intermediate at 180 lb
Next tier 369 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Stiff Leg Deadlift

A solid (Intermediate) Stiff Leg Deadlift for a 180 lb male is about 275 lb (1.53x bodyweight). Use the calculator below to convert your own Stiff Leg Deadlift into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 369 lb (2.05x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Stiff Leg Deadlift demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

How Strong Is Your Stiff Leg Deadlift?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 275 lbs (1.53x bodyweight) on the Stiff Leg Deadlift ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Stiff Leg Deadlift entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

275 lb Typical 1RM (Intermediate)
1.53x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Stiff Leg Deadlift?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Stiff Leg Deadlift Good?

A quick read on what counts as a good Stiff Leg Deadlift at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Stiff Leg Deadlift is about 275 lb (1.53x bodyweight). Advanced lifters hit 369 lb (2.05x), and Elite is 472 lb (2.62x).

Women (140 lb): a good (Intermediate) Stiff Leg Deadlift is about 148 lb (1.06x bodyweight). Advanced lifters hit 204 lb (1.46x), and Elite is 267 lb (1.91x).

How Much Should You Be Able to Stiff Leg Deadlift?

Men: a 180 lb male should lift about 275 lb at an Intermediate level (a beginner target is around 131 lb).

Women: a 140 lb female should lift about 148 lb at an Intermediate level (a beginner target is around 63 lb).

By bodyweight (men): A 150 lb lifter lifts about 230 lb, and a 220 lb lifter lifts about 330 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 273 lb, while by age 50 the Intermediate standard is about 243 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Stiff Leg Deadlift Strength?

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

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 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

  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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Stiff Leg Deadlift Good for Your Weight?

Use this page to compare your Stiff Leg Deadlift against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
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.