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Home » Training Guides » Getting a Grip on Deadlift Strength Standards, With Insight From a Competitive Weightlifter

Getting a Grip on Deadlift Strength Standards, With Insight From a Competitive Weightlifter

Working toward a stronger deadlift? We have some progress benchmarks to help you set goals.

Written by Andrew Gutman
Last updated on November 21st, 2024
Expert VerifiedExpert Verified By: Kate Meier, NASM-CPT, USAW-L1, CF-L1
Expert VerifiedExpert Contributor: Alex Polish, NASM-CNC, ACE-CPT, SITA-SIFS

We love the deadlift, and you should, too. Pulling weight from the floor strengthens your posterior chain (hips, glutes, hamstrings, and back), increases bone density, and reinforces one of the most fundamental movement patterns we engage in daily — the hip hinge. (1) Get your mitts around one of the best barbells and read on as outline deadlift strength standards and share some tips on how to improve your deadlift. 

Experts Who Contributed

  • Kate Meier, NASM-CPT, USAW-L1, CF-L1
  • Alex Polish, ACE-CPT

Key Takeaways

  • A standard deadlift weight for women is 1.25 times your body weight, with the average female deadlift being 213.5 lbs for intermediate athletes.
  • A standard deadlift weight for men is 1.75 times your body weight, with the average male deadlift being 349.7 lbs for intermediate athletes.
  • Many factors go into determining these numbers, such as age, gender, and fitness level.
  • Data is not listed for nonbinary athletes.

Deadlift Standards

Below, you’ll find a handful of charts detailing deadlift strength standards and averages for both male lifters and female lifters, as determined by both BarBend’s credentialed experts and our own research.

Fitness LevelMale StandardFemale Standard
BeginnerBW0.50 x BW
Novice1.35 x BWBW
Intermediate1.75 x BW1.25 x BW
Advanced2.15 x BW1.50 BW
Elite2.70 x BW2.00 x BW

*BW refers to body weight

The weight amounts in all these charts reflect the one-rep maximum (1RM) for the corresponding body weight and gender. Along with consulting our in-house credentialed fitness experts, we researched other reputable sites — like Strength Log, Strength Level, and ExRx — to come up with these user-friendly, straightforward formulas. These formulas came from user-provided data on their body weight, gender, and deadlift maxes on popular fitness apps.

Please note that the platforms we drew data from did not collect data that were inclusive of nonbinary athletes. 

That said, according to transmasculine certified personal trainer Alex Polish, nonbinary athletes might decide to set goals closer to their assigned gender at birth or whichever gender they may feel somewhat more aligned with. “Trans and nonbinary athletes aren’t typically considered in mainstream fitness data collection,” they explain. “But we can still make use of formulas like these. I’ve used many strategies in the past: before I was on HRT (hormone replacement therapy) and when I was on T for less than a year, I strove for standards assigned to men, but was extra gentle with myself when my numbers more closely matched the standards of my gender assigned at birth. Even now that I’ve been on HRT for a few years, I still find myself averaging the numbers together or using a range between numbers ‘for men’ and numbers ‘for women’ to make my own goals, even though the numbers I like most skew toward the ‘for men’ side of the spectrum.”

This decision depends on an array of personal factors, including managing dysphoria, meeting your body and skill level where it is, and your HRT (hormone replacement therapy) status.

Average Deadlift for Men

Fitness LevelMale Average Deadlift (lbs)
Beginner199.8
Novice269.7
Intermediate349.7
Advanced429.6
Elite539.5

Averages were calculated by multiplying our formula (derived from user-generated lifts) by the average weight for men in the US from the CDC, which is 199.8 pounds. Please use the formula provided above to calculate the average numbers for your own body weight for a more customized benchmark.

Deadlift Strength Standards for Men

Bodyweight (lbs)BeginnerNoviceIntermediateAdvancedElite
110100152208262321
120113169228286352
130125184247309382
140137200265331409
150148215283351435
160159228299371459
170169242314389482
180179255329407504
190189267344424525
200198279357440546
210208291371456566
220217302384472584
230225313396486602
240233323408500619
250242334420514636
260250343431527652
270258353442540668
280265362453553683
290272372463565698
300279380473577712
310287389483588726

Average Deadlift for Women

Fitness LevelFemale Average Deadlift (lbs)
Beginner85.40
Novice170.80
Intermediate213.50
Advanced256.20
Elite341.60

Averages were calculated by multiplying our formula (derived from user-generated lifts) by the average weight for women in the US from the CDC, which is 170.8 pounds. Please use the formula provided above to calculate the average numbers for your own body weight for a more customized benchmark.

Deadlift Strength Standards for Women

Bodyweight (lbs)BeginnerNoviceIntermediateAdvancedElite
9065102143193251
10070111153205267
11074118162217281
12078125171227295
13082132179236307
14086138186246318
15089144193254330
16093150199262340
17096156206270349
18099161212277358
190102165218284367
200105170223291375
210108175228297384
220111179234303391
230114183239309399
240116188243315406
250119192248320412
260121195253325419

How Much Should I Deadlift?

Deadlift standards are useful only because they push you to implement progressive overload (more on that below) and motivate you to set benchmarks. There’s no need to overcomplicate your training. Simply select a strength-training program and get to work. 

A person performing the snatch grip deadlift.
A BarBend tester performing a snatch grip deadlift.

That said, consider the above charts when asking yourself, “How much should I be able to deadlift?” or “What is a good deadlift weight?” 

Regardless of your current skill level, certified personal trainer Alex Polish points out that averages are just that — averages. They don’t show you the upper and lower numbers, meaning that there’s nothing wrong with you or your lifting if you aren’t coming near these stats.

“Try not to think of these averages as something to punish yourself if you can’t achieve nor something you should limit yourself to,” Polish says. “Tons of super strong guys just aren’t going to be able to pull their body weight. On the flip side, so many women who’ve never really lifted a barbell before are going to learn proper form and then tear their bodyweight off the ground with relative ease.”

How To Deadlift Heavier

You’re on this page to learn about how strong your deadlift already is and, presumably, how to increase it. The good news is that although adding weight to your deadlift takes hard work, it’s a simple process. We have four deadlift tips for you to follow that should add pounds onto the bar over time.

Find a Program

A true beginner may be able to start deadlifting with a random set and rep scheme for a couple of months and see good strength gains. Most people, however, need an organized program of deadlift workouts to build muscle mass and consistently make progress month after month. As for which to follow? There are many effective training plans. Meier’s personal favorite is Jim Wendler’s 5/3/1 program. I have also followed the 5/3/1 program for 16 weeks (four cycles) and added 75 pounds to my deadlift as an intermediate lifter.

A BarBend tester performing a deadlift.

“The program calls for you to do [three to four primary] lifts once a week based on a percentage of your one-rep max,” Meier explains. “If you were to follow that program, you would take your percentages based on your max — either your true one-rep max or what a 1RM calculator spits out based on your most recent best deadlift set.”

Implement Progressive Overload

Any good program, like Wendler’s 5/3/1, will factor in a training technique called progressive overload. Simply put, progressive overload is when you add more weight, reps, or sets to an exercise each week so your body adapts and gets stronger (and/or bigger) over time. 

An athlete deadlifting the Iron Bull BP Plates.
Our tester deadlifting the Iron Bull BP Plates.

Whether you’re working on your bench press, overhead press, front squat, or push-ups, progressive overload is essential to making progress in the gym. If you do not consistently lift more weight and/or more reps, you will not see any notable progress. 

Here are two simple ways to ensure you’re overloading your lifts progressively:

  • Add more weight: Try to lift more weight than you did in your last workout for the same number of reps. You don’t have to add much weight — even a single pound will do the trick. 
  • Add more reps: Another option is to stick with the weight you’re lifting and do one to more reps each session. A popular mode of progression is to choose a weight for, say, eight reps. Over four to five weeks, you’ll attempt to add repetitions until you can lift the same weight for 12 reps. Then you’ll increase the weight by 5 pounds and start the process over, going from eight to 12 reps. 

[Related: Deadlift Variations]

Master Your Technique 

So, how do you perform a deadlift with proper form? Follow the steps below. 

  1. Stand in front of a loaded barbell with your feet roughly hip-width apart, and then root them to the floor by twisting them slightly apart. Bring your shoulders over the bar, and then push your butt back and hinge over at the hips. 
  2. Grab the barbell with both hands set just outside your shoulders. The inside of your hands should touch your legs. 
  3. Simultaneously drop your butt toward the ground and raise your chest. Drive with your legs, keeping the barbell pressed against your shins, to lift the barbell off of the floor. 
  4. Drive your hips forward as the bar passes your knees until they’re completely locked out. That’s one rep. 
A person performing a Romanian Deadlift.
A BarBend tester performing a Romanian deadlift.

Now, back to powerlifting for a second. Even though the goal of powerlifting is to lift as much weight as possible in a competition, powerlifting athletes typically spend months lifting well below their one-rep max. Repeatedly hoisting sub-maximal weights — we’re talking about between 60 and 80% of your max — allows you to lift each rep with proper form. As a result, you can build proper movement patterns while limiting your fatigue. 

You’re teaching your body to get strong in the right positions. Even though you may be able to lift more weight with less-than-great technique, strength plus technique is the ultimate formula for strength gains and longevity. 

Plan Accessory Lifts Around Your Deadlift

To strengthen your deadlift, you must also strengthen the muscles involved in the exercise. That means reviewing your training and ensuring you aren’t skimping on back, hamstring, and glute work. 

Any deadlift program worth its weight will feature the proper accessory exercises at the correct frequency. Here are a few of the best deadlift accessory exercises (in no particular order):

  • Rack pull
  • Bent-over row
  • Good morning
  • Back squat
  • Romanian deadlift

One-Rep Max Calculator

It’s worth noting that you don’t need to pull a heavy single max to get an idea of what your one-rep max is. You can find your one-rep max by plugging in the most weight you’ve pulled for multiple reps into the below calculator. Again, 1RM calculators provide an estimated max — this number shouldn’t be considered your true max. You can, however, base training percentages around your estimated 1RM. 

One Rep Max Calculator

Weight Lifted
Reps Performed

Your one rep max is:

Percentage of 1RM Lift Weight Repetitions of 1RM
100% 1
95% 2
90% 4
85% 6
80% 8
75% 9
70% 12
65% 16
60% 20
55% 24
50% 30

Methodology

The numbers in our deadlift weight charts represent the one-rep max (1RM) you should shoot for at each phase of your fitness journey. We researched other reputable sites — including Strength Log, Strength Level, and ExRx — and our in-house credentialed experts examined the ranges and chose modest averages they believe are achievable and effective. 

Deadlift Standards FAQs

How much should I be able to deadlift?

That depends on your fitness goals. However, our general recommendations for men and women are:

Beginner: body weight (BW) // Less than BW

Novice: 1.25x BW // BW

Intermediate: 1.50x BW // 1.25x BW

Advanced: 2.00x BW // 1.50x BW*
* Widespread statistics and standards for nonbinary athletes are as yet unavailable.

Is deadlifting 2x bodyweight good?

Yes. If you can deadlift double your bodyweight, you are generally considered to have an advanced deadlift.

How do I calculate my 1RM for deadlifts?

You can test your one-rep max two ways. One is to plan a max-out day. Begin with an empty barbell, and then slowly add weight to the bar each set until you reach your true one-rep max. The second way is to pick a lighter weight — like 75 to 85% of your supposed one-rep max — and lift it for as many reps as possible. Plug that load and the number of reps you performed into a one-rep max calculator to estimate your 1RM.

Is deadlifting 300 pounds a lot?

It depends. Generally, deadlift standards are based on a percentage of your body weight. If you weigh 150 pounds and deadlift 300, that’s considered advanced. However, a 300-pound man deadlifting 300 pounds is considered beginner status.

References

  1. Almstedt HC, Canepa JA, Ramirez DA, Shoepe TC. (2011). Changes in bone mineral density in response to 24 weeks of resistance training in college-age men and women. J Strength Cond Res. 25(4):1098-103.
  2. Deadlift Standards for Men and Women. (n.d.) Strength Level. https://strengthlevel.com/strength-standards/deadlift/lb
  3. Deadlift Strength Standards for Men and Women. (n.d.) Strength Log. https://www.strengthlog.com/deadlift-strength-standards-lb/

About Andrew Gutman

Andrew Gutman is a former senior associate editor at Muscle & Fitness and has contributed to Men's Journal, Men's Health, Gear Patrol, and Spartan Race. Outside of work you can find him training Brazilian Jiu-Jitsu, lifting weights (he prefers a full-body/upper/lower split) and air-frying chicken wings.

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