Deadlift Standards
A fundamental full-body movement testing posterior chain strength, from glutes and hamstrings to back and grip.
1. Setup Your Profile & Lift Values
Input your parameters to estimate your 1RM, view your competitive level, and locate your position in the standards matrix.
Deadlift Standards Matrix Table
This table displays strict 1RM requirements based on bodyweight. The row nearest to your weight of 80 kg is highlighted.
| Bodyweight (KG) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 | 68 | 82 | 98 | 120 | 158 |
| 55 | 77 | 93 | 110 | 135 | 178 |
| 60 | 85 | 103 | 122 | 150 | 197 |
| 65 | 94 | 114 | 135 | 166 | 217 |
| 70 | 103 | 125 | 148 | 181 | 238 |
| 75 | 113 | 136 | 161 | 197 | 258 |
| 80 (Active) | 122 | 147 | 174 | 213 | 279 |
| 85 | 132 | 159 | 188 | 230 | 301 |
| 90 | 141 | 170 | 201 | 246 | 322 |
| 95 | 151 | 182 | 215 | 263 | 344 |
| 100 | 161 | 194 | 229 | 280 | 366 |
| 105 | 171 | 206 | 243 | 297 | 388 |
| 110 | 181 | 218 | 257 | 315 | 411 |
| 115 | 191 | 230 | 272 | 332 | 433 |
| 120 | 202 | 243 | 286 | 350 | 456 |
| 125 | 212 | 255 | 301 | 368 | 479 |
| 130 | 223 | 268 | 316 | 386 | 503 |
| 135 | 234 | 281 | 331 | 404 | 526 |
| 140 | 244 | 294 | 346 | 422 | 550 |
Note: Standards represent strict 1-Repetition Max (1RM) lifts. All values are rounded to the nearest integer.
Calculation Methodology
Standards on this page represent strict, full-range-of-motion repetitions. For barbell movements, this means touching the chest on the bench press, squatting to or below parallel, and lifting the bar to full lockout on deadlifts.
Lifting values are derived using log-normal probability curves modeled against competitive powerlifting databases (specifically raw divisions from the International Powerlifting Federation) combined with surveys from recreational gym trainees. This ensures the thresholds reflect realistic milestones for general lifters while remaining statistically anchored to empirical athletic results.
Level Descriptions
Traveled past empty-bar workouts. Can perform movements with basic technique. Stronger than 5% of the database.
Has trained consistently for a few months. Possesses decent form and base coordination. Stronger than 15% of lifters.
Trained seriously for 1–2 years. Standard, strong gym goer who can handle significant loads. Stronger than 35% of lifters.
Multiple years of dedicated progress. High strength development and solid technique. Stronger than 70% of lifters.
Outstanding, highly competitive levels of relative strength. Approaching absolute human potential. Stronger than 95% of lifters.
Deadlift FAQs
Have questions? Find quick answers regarding our calculations and models below.
What Are Deadlift Strength Standards?
Deadlift standards measure your posterior chain and grip capabilities by pulling a loaded barbell from the floor to a locked-out standing position.
What Is a Good Deadlift for My Weight?
A good intermediate deadlift is 1.8x to 2.0x bodyweight for men, and 1.3x to 1.5x bodyweight for women, demonstrating high hip extension power.
How Much Should I Deadlift?
A beginner male should aim to deadlift 1.2x bodyweight, and a beginner female 0.8x bodyweight, gradually scaling this up through structured training.
Is a 180kg Deadlift Good?
Yes. For an 80kg male, a 180kg (396 lb) deadlift is an Intermediate benchmark, demonstrating strong posterior chain development and spinal stability.
Is a 405 lb Deadlift Good?
Yes, pulling 405 lbs (four plates) is a major milestone for male lifters, indicating advanced-level posterior chain strength.
What Is an Elite Deadlift?
An elite deadlift sits in the 95th percentile. For an 80kg male, this is around 240kg (530 lbs); for a 60kg female, this is around 150kg (330 lbs).
How Much Can the Average Person Deadlift?
The average untrained man can pull 90kg (200 lbs) off the floor, while the average untrained woman can pull 55kg (120 lbs).
What Is My Deadlift Strength Level?
Use our deadlift standards calculator to input your maximum deadlift and bodyweight to instantly calculate your gym level.
How Do I Increase My Deadlift?
Increase deadlift strength by prioritizing hip hinge mechanics, building upper back tightness, using Romanian deadlifts, and improving grip strength.
What Is a Strong Deadlift Relative to Body Weight?
A deadlift of 2.5x bodyweight for men or 2.0x bodyweight for women is a very strong, advanced-to-elite level benchmark.