Strength standards

Deadlift standards: how much should you lift?

One-rep max targets by bodyweight for men and women, from beginner to elite. Enter your max to see your level and the next target.

MenWomen

Bodyweight (kg)

Your deadlift 1RM (kg)

Only know a 5-rep max? Convert it with the 1RM calculator.

Deadlift standards for men (kg, 1RM)

Bodyweight	beginner	novice	intermediate	advanced	elite
50 kg	50	75	100	125	150
55 kg	55	82.5	110	137.5	165
60 kg	60	90	120	150	180
65 kg	65	97.5	130	162.5	195
70 kg	70	105	140	175	210
75 kg	75	112.5	150	187.5	225
80 kg	80	120	160	200	240
85 kg	85	127.5	170	212.5	255
90 kg	90	135	180	225	270
95 kg	95	142.5	190	237.5	285
100 kg	100	150	200	250	300
110 kg	110	165	220	275	330
120 kg	120	180	240	300	360
130 kg	130	195	260	325	390
140 kg	140	210	280	350	420

Deadlift standards for women (kg, 1RM)

Bodyweight	beginner	novice	intermediate	advanced	elite
50 kg	25	50	62.5	87.5	112.5
55 kg	27.5	55	70	97.5	125
60 kg	30	60	75	105	135
65 kg	32.5	65	82.5	115	147.5
70 kg	35	70	87.5	122.5	157.5
75 kg	37.5	75	95	132.5	170
80 kg	40	80	100	140	180
85 kg	42.5	85	107.5	150	192.5
90 kg	45	90	112.5	157.5	202.5
95 kg	47.5	95	120	167.5	215
100 kg	50	100	125	175	225
110 kg	55	110	137.5	192.5	247.5
120 kg	60	120	150	210	270
130 kg	65	130	162.5	227.5	292.5
140 kg	70	140	175	245	315

What the levels mean

Beginner: stronger than 5 % of lifters; a few weeks of training.
Novice: stronger than 20 %; around 6 months of consistent training.
Intermediate: stronger than 50 %; about 2 years.
Advanced: stronger than 80 %; 5+ years of focused training.
Elite: stronger than 95 %; competitive level.

How to move up a level

Train the lift two or three times a week with 3–5 heavy sets, add 2.5 kg whenever you hit the top of the rep range, and keep the accessory work that supports it. The 4-day strength plan is built exactly for that.

Bench Press standards Squat standards Overhead Press standards Barbell Row standards Dumbbell Bench Press (per hand) standards

Frequently asked questions

How much should a man be able to deadlift?

At 80 kg bodyweight: beginner 80 kg, intermediate 160 kg, advanced 200 kg, elite 240 kg (one-rep max). Scale with the table for your weight.

How much should a woman be able to deadlift?

At 65 kg bodyweight: beginner 32.5 kg, intermediate 82.5 kg, advanced 115 kg, elite 147.5 kg.

Is a bodyweight deadlift good?

A 1× bodyweight deadlift is roughly the intermediate standard for men and advanced for women on this lift.

Where do these standards come from?

Ratios of lift to bodyweight commonly used in strength coaching and consistent with large training-log datasets. They are guides, not rules: limb length, age and training history all shift them.

I only know my 5-rep max. How do I compare?

Convert it with the 1RM calculator first (a 5-rep max is roughly 87 % of your 1RM), then use the table.