🏋️ Deadlift Standards Chart
Deadlift strength standards by body weight and level.
Written by Albert Mateos · Founder & Editor
Last reviewed: May 2, 2026
The deadlift is widely regarded as the ultimate test of total-body strength. It engages more muscle mass than any other single exercise, making it an excellent benchmark for overall strength development. These standards represent approximate one-rep max (1RM) values for the conventional deadlift based on body weight and training level.
Deadlift Standards — Men (1RM in lbs)
| Body Weight (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 | 115 | 150 | 195 | 255 | 315 |
| 140 | 135 | 175 | 225 | 295 | 365 |
| 160 | 150 | 195 | 255 | 335 | 415 |
| 180 | 165 | 215 | 280 | 370 | 460 |
| 200 | 175 | 230 | 300 | 395 | 495 |
| 220 | 185 | 245 | 320 | 415 | 525 |
| 240 | 195 | 255 | 335 | 435 | 550 |
Deadlift Standards — Women (1RM in lbs)
| Body Weight (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 | 60 | 85 | 115 | 155 | 195 |
| 120 | 75 | 100 | 135 | 180 | 225 |
| 140 | 85 | 115 | 155 | 205 | 255 |
| 160 | 95 | 125 | 165 | 220 | 275 |
| 180 | 100 | 135 | 175 | 235 | 295 |
Strength Level Definitions
| Level | Description |
|---|---|
| Beginner | Less than 6 months of consistent training |
| Novice | 6–12 months of regular training |
| Intermediate | 1–3 years of structured training |
| Advanced | 3–5+ years of dedicated training |
| Elite | 5+ years, competitive-level strength |
Standards based on 1 rep max (1RM) for the conventional deadlift. Weight in lbs. Data derived from ExRx.net strength standards, Symmetric Strength, and competitive powerlifting records. Sumo deadlift numbers may vary slightly. Always prioritize proper form over heavy weight to prevent injury.
About this chart
Deadlift strength standards chart organized by body weight, sex, and training experience. Compare your deadlift numbers against beginner, novice, intermediate, advanced, and elite benchmarks. Uses data from powerlifting competitions and established strength databases to give you an accurate picture of your deadlift performance.
History of deadlift strength standards
Deadlift standards consolidated through powerlifting federation records (IPF, USAPL, IPL) and gained popular categorization through Mark Rippetoe's Starting Strength (2005), which classified Untrained, Novice, Intermediate, Advanced, and Elite lifters by bodyweight ratios. Online platforms like ExRx and Strength Level later expanded these into bodyweight-by-bodyweight tables. Because the deadlift is the lift most influenced by lever lengths, the spread between novice and elite is wider than for the squat or bench press, and the IPF records (currently above 5x bodyweight at the lightest classes) define the ceiling.
How to read this chart step by step
- Find your bodyweight row, rounded to the nearest 5 kg band.
- Locate your tested 1RM in the corresponding sex column.
- Identify your tier; for general lifters, an Intermediate deadlift is roughly 2x bodyweight male, 1.5x bodyweight female.
- Distinguish between conventional and sumo if your chart specifies, since sumo standards run slightly higher at elite levels.
- Re-test infrequently; deadlift recovery is long, and monthly maxes inflate fatigue without improving the chart position.
Examples by age and sex
An 80 kg male deadlifting 180 kg sits in the Intermediate band (2.25x bodyweight), the typical zone for someone with two to four years of structured training. A 65 kg female pulling 130 kg reaches Advancedon most tables, since female elite deadlifts plateau around 2.5x bodyweight. A 100 kg novice pulling 100 kg is at the Untrained-Novice boundary; Rippetoe's framework predicts roughly 80 kg of progress achievable on a beginner linear program over six to twelve months.
Limitations
Lever lengths dominate the deadlift more than any other lift, so two equally trained athletes can sit one tier apart based purely on arm and torso proportions. Charts mix conventional and sumo styles, and they do not differentiate between strapped, beltless, or competition-legal pulls, all of which yield different numbers. Additionally, deadlift fatigue is non-linear: a single 1RM attempt can compromise the next two weeks of training, so comparing your current chart position to your peak historical max can be misleading.
Sources
- Rippetoe M. Starting Strength: Basic Barbell Training, 3rd edition. The Aasgaard Company, 2011.
- International Powerlifting Federation (IPF). Records database.
- ExRx.net. Deadlift Strength Standards.
- Strength Level. Deadlift Standards by bodyweight and sex.
Frequently Asked Questions
- What is considered a strong deadlift?
- Pulling double your body weight is widely regarded as a strong deadlift for recreational lifters and typically falls in the advanced category. Elite-level deadlifts can exceed 2.5 to 3 times body weight, though this usually requires years of dedicated training.
- Are deadlift standards different for men and women?
- Yes, men and women have separate strength standards due to physiological differences in muscle mass and hormonal profiles. Women's advanced-level deadlifts are roughly comparable to men's intermediate levels when expressed as a multiple of body weight.
- Should I compare my deadlift to standards based on age?
- Age-adjusted standards are useful because peak strength typically occurs between ages 25-35, with a gradual decline thereafter. If you are over 40, comparing yourself to age-matched data gives a more realistic and motivating benchmark than general population averages.