Deadlift reference table
These targets use a 20–39-year-old reference range. Values are 1RM bodyweight multiples, not formal population percentiles; personal technique, equipment, and training history can change the comparison.
| Level | Male | Female | Definition |
|---|---|---|---|
| Beginner | 1× bodyweight | 0.7× bodyweight | Learning the lift |
| Novice | 1.3× bodyweight | 0.9× bodyweight | Developing consistent strength |
| Intermediate | 1.8× bodyweight | 1.3× bodyweight | Established recreational base |
| Advanced | 2.3× bodyweight | 1.7× bodyweight | Highly trained |
| Elite | 2.8× bodyweight | 2.1× bodyweight | Exceptional performance |
Use the result well
A standard is most helpful when it gives you a realistic next step. If your result sits near a boundary, focus on a small, repeatable increase in load or reps while keeping range of motion and technique consistent. It is not a test of your worth or a reason to skip recovery.
Learn the movement in our Deadlift form guide, then use the 4-Day Full Gym Strength Plan to put progression into a weekly plan. You can also estimate a max from a submaximal set with our one-rep max calculator.
Methodology and limitations
The calculator uses broad coaching benchmarks based on bodyweight multiples. It applies a small age adjustment around the stated adult reference range, shown in the interface. It cannot diagnose fitness, predict injury risk, or replace individual coaching. Compare only lifts performed with compatible standards and stop if a movement causes pain.
Frequently asked questions
- Why are deadlift standards higher than squat and bench press?
- The deadlift utilizes the largest combined muscle mass of any compound lift, including the glutes, hamstrings, quadriceps, spinal erectors, lats, and forearms. Its favorable biomechanical leverages allow lifters to move the heaviest absolute loads relative to bodyweight.
- What is a good deadlift benchmark for my bodyweight?
- For adult men, an intermediate deadlift standard is 1.5 to 1.75 times bodyweight, with 2.0 to 2.5 times bodyweight marking advanced strength. For women, 1.25 to 1.5 times bodyweight is intermediate, and 1.75 to 2.0 times bodyweight is advanced.
- Do conventional and sumo deadlifts count equally against these standards?
- Yes. Both conventional and sumo deadlifts are recognized powerlifting competition techniques. Sumo places more emphasis on hip adductors and quadriceps with a more upright torso, while conventional imposes greater demand on the posterior chain and spinal erectors.