Deadlift Strength Standards

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The deadlift is the ultimate test of total body strength, engaging your entire posterior chain from your grip to your feet. It's the lift where most people can move the most weight. These standards show where your deadlift ranks compared to other lifters at your bodyweight and gender.

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Deadlift Standards for Men (lbs)

Bodyweight (lbs) Beginner Novice Intermediate Advanced Elite
120 105 165 220 275 330
130 115 180 240 300 360
140 125 195 260 325 385
150 135 205 275 345 410
160 145 220 295 365 440
170 155 235 310 390 465
180 165 245 330 410 495
190 175 260 345 435 520
200 180 275 365 455 545
210 190 285 380 475 570
220 200 300 400 500 595
230 210 310 415 515 620
240 215 320 430 535 645
250 225 335 445 555 665
260 235 345 460 570 685
270 240 355 470 590 705
280 250 365 485 605 725
290 255 370 495 620 740
300 265 380 510 635 760

Deadlift Standards for Women (lbs)

Bodyweight (lbs) Beginner Novice Intermediate Advanced Elite
100 55 90 130 165 205
110 60 100 140 180 225
120 65 110 155 195 245
130 70 120 165 215 265
140 80 130 180 230 285
150 85 140 190 250 310
160 90 145 200 265 325
170 95 155 215 280 345
180 100 165 225 290 360
190 105 170 235 305 380
200 110 180 245 315 395

Tips for Improving Your Deadlift

To improve your deadlift: strengthen your grip with farmer's walks and dead hangs, practice deficit deadlifts and rack pulls to build strength at different points in the lift, improve hip hinge mechanics with Romanian deadlifts, build your upper back with rows and pull-ups, and ensure proper bracing and breathing technique.

Strength Levels Explained

  • Beginner

    The strength level of someone who has recently started training. Achievable within the first few months of proper training.

  • Novice

    Represents early progress with consistent training. Most dedicated lifters reach this level within their first year.

  • Intermediate

    Above-average strength that represents consistent, dedicated training over multiple years.

  • Advanced

    Exceptional strength that far exceeds the average lifter. Requires years of dedicated programming and nutrition.

  • Elite

    Competitive-level strength representing the top 1% of lifters. May require favorable genetics to achieve.

Frequently Asked Questions

An average untrained man can typically deadlift around 155-185 lbs. With consistent training, most men can reach an intermediate level of 275-365 lbs depending on bodyweight. For women, an intermediate deadlift is typically 155-225 lbs depending on bodyweight.

Yes, a 405 lb deadlift is an impressive lift. For a 180 lb man, this represents about 2.25x bodyweight, which is firmly in the advanced category. It's a milestone that many dedicated lifters aspire to reach.

Both styles are valid for these standards. Choose based on your body proportions and comfort: lifters with longer torsos and shorter arms often prefer sumo, while those with longer arms may prefer conventional. Try both and use whichever lets you lift more with good form.

Yes, most lifters deadlift more than they squat. A typical ratio is deadlift being 10-30% higher than squat. The deadlift uses more muscles and has favorable leverage for most body types.

Most intermediate lifters benefit from deadlifting 1-2 times per week. One heavy session and one lighter variation day (like Romanian deadlifts or deficit deadlifts) is a common and effective approach. Recovery is crucial as the deadlift is very taxing on the nervous system.

More Strength Standards

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Bench Press Squat Overhead Press Barbell Row Incline Bench Press Front Squat

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