Deadlift Strength Standards

Enter one set: we'll estimate your 1RM and rank it against real deadlift lifts logged on Gravitus, by bodyweight and gender.

What Is a Good Deadlift?

A good deadlift for a 180 lb man is about 320 lb, the intermediate standard; for a 140 lb woman it is about 180 lb. Good is relative to bodyweight and sex, and the calculator below ranks your lift against real deadlift sets logged by lifters in the Gravitus app. The benchmark tables use allometric bodyweight scaling so you can compare fairly at any size.

Learn proper deadlift form, muscles worked, and programming →

Calculate Your Deadlift Strength Level

1RM estimated from your weight and reps with the Brzycki formula

How Men's Deadlift 1RMs Are Distributed

Estimated one-rep max

Men: 25th percentile 238 lb · median 301 lb · 75th percentile 371 lb

Women: 25th percentile 118 lb · median 163 lb · 75th percentile 206 lb

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 median Advanced Elite
120* 120 170 230 290 365
130* 130 180 245 305 390
140 135 190 255 325 410
150 150 220 280 355 440
160 150 230 300 370 455
170 160 240 310 385 465
180 165 250 320 395 480
190 165 255 330 415 495
200 165 255 340 435 510
210 165 255 345 440 510
220 165 260 350 440 515
230 165 260 350 440 530
240 165 260 360 455 550
250 165 265 370 455 550
260* 165 270 375 460 560
270* 170 275 385 475 575
280* 175 285 395 485 590
290* 180 290 405 500 605
300* 185 300 415 515 620

Unmarked rows are computed from real Gravitus lifter data. * Estimated with allometric scaling, outside the bodyweight range with enough logged lifters.

Deadlift Standards for Women (lbs)

Bodyweight (lbs) Beginner Novice Intermediate median Advanced Elite
100* 60 100 150 185 250
110 65 105 160 200 270
120 65 110 160 205 270
130 70 115 170 205 270
140 75 120 180 225 270
150 75 120 180 225 275
160 75 120 180 240 295
170 75 120 180 250 315
180 75 120 190 250 320
190 75 120 190 250 320
200 75 120 190 250 340

Unmarked rows are computed from real Gravitus lifter data. * Estimated with allometric scaling, outside the bodyweight range with enough logged lifters.

How These Standards Are Calculated

These standards are computed directly from workouts logged in the Gravitus app: the all-time best deadlift efforts of real lifters, converted to estimated one-rep max (1RM). Each level corresponds to a percentile among lifters in your bodyweight bracket: Beginner (5th), Novice (20th), Intermediate (50th), Advanced (80th), and Elite (95th). Brackets with fewer than 50 lifters are estimated with allometric scaling and marked as interpolated. Figures reflect lifters who share workouts publicly; extreme outliers are excluded.

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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