Deadlift Standards (110 kg / 243 lb)
2. Strength Assessment & Percentile
Male Standards (110 kg)
| Level | KG | LB | Bodyweight Ratio |
|---|---|---|---|
| Beginner | 181 kg | (399 lb) | 1.65x |
| Novice | 218 kg | (481 lb) | 1.98x |
| Intermediate | 257 kg | (567 lb) | 2.34x |
| Advanced | 315 kg | (694 lb) | 2.86x |
| Elite | 411 kg | (905 lb) | 3.74x |
Female Standards (110 kg)
| Level | KG | LB | Bodyweight Ratio |
|---|---|---|---|
| Beginner | 121 kg | (267 lb) | 1.10x |
| Novice | 144 kg | (317 lb) | 1.31x |
| Intermediate | 168 kg | (370 lb) | 1.53x |
| Advanced | 202 kg | (446 lb) | 1.84x |
| Elite | 259 kg | (570 lb) | 2.35x |
Understanding Deadlift Benchmarks at 110kg
The Deadlift is a key compound movement targeting the Back. Classified as a barbell lift, it serves as a cornerstone for building athletic power, raw strength, and muscular development. A fundamental full-body movement testing posterior chain strength, from glutes and hamstrings to back and grip.
At a bodyweight of 110 kg (243 lb), lifting capacities scale according to neuromuscular efficiency and muscle cross-sectional area. For male lifters at this bodyweight, the Beginner benchmark starts at 181 kg (399 lb), requiring a relative bodyweight ratio of 1.65x. To be classified as Intermediate, a male lifter must achieve a 1RM of 257 kg (567 lb) (ratio: 2.34x), while reaching the Elite standard requires a lift of 411 kg (905 lb) (ratio: 3.74x).
For female lifters weighing 110 kg (243 lb), the Beginner threshold is set at 121 kg (267 lb) (ratio: 1.10x). The Intermediate milestone is reached at a 1-Rep Max of 168 kg (370 lb) (ratio: 1.53x). For those pursuing high-level competitive targets, the Elite threshold stands at 259 kg (570 lb) (ratio: 2.35x).
These benchmarks reflect allometric scaling principles in strength sports. Relative strength (strength-to-bodyweight ratio) is naturally higher in lighter weight classes, while heavier weight classes generate higher absolute loads.
Training Tips to Improve Your Deadlift
To progress your Deadlift standard safely and transition from Beginner to Intermediate or Advanced, execute each repetition with strict mechanics and focus on the following guidelines:
- Set up with the bar over your mid-foot.
- Hinge at the hips and grip the bar with a flat back.
- Keep your shins touching the bar and brace your core.
- Drive through your heels to stand up, keeping the bar close to your body.
Methodology
Unlike crowd-sourced strength standards which rely on self-reported entries and are prone to selection and confirmation bias, the benchmarks on this site are computed using regression models fitted to official athletic performance datasets and validated exercise science studies.