Deadlift Standards
The deadlift is where lifters are strongest relative to their bodyweight and where the biggest raw numbers live. It is also the hardest lift to fake, because the bar either leaves the floor and locks out or it does not.
A 100 kg (225 lb) deadlift is a starting point, 2 times bodyweight is a strong intermediate pull, and 2.5 to 3 times bodyweight is advanced-to-elite territory. The standard below is for a conventional deadlift from the floor with no straps counted against you.
Enter what you lifted, for how many reps, and your bodyweight to see where you land.
Deadlift standards by bodyweight ratio
Each level as a multiple of your bodyweight. Multiply by your own bodyweight for your target, or use the calculator above to do it for you.
| Level | Male | Female |
|---|---|---|
| BeginnerA few months of practice | 1.00x | 0.72x |
| NoviceAround six months in | 1.50x | 1.08x |
| IntermediateOne to two years of consistent training | 2.00x | 1.44x |
| AdvancedSeveral years, competitive-adjacent | 2.50x | 1.80x |
| EliteCompetitive powerlifter territory | 3.00x | 2.16x |
Test it honestly
- Pull from the floor to a full lockout: hips and knees extended, shoulders back. A rep that does not lock out does not count.
- Use whatever stance you train (conventional or sumo); both are legitimate. Note that mixed grip or straps let you express more of your true pulling strength.
- Test a heavy set of 1 to 5 reps. The deadlift is the most fatiguing lift to max, so test it least often.
A deadlift that has stalled while everything else climbs is usually a grip or a positional problem, not a strength one. Train the grip directly and fix the setup before adding more pulls.
Common questions
What is a good deadlift?
For a male lifter, deadlifting 2 times bodyweight is a solid intermediate pull and 2.5 times is advanced. For a female lifter those tiers land near 1.4 and 1.8 times bodyweight. The deadlift carries the highest ratios of any lift, so its standards sit above the squat and bench.
Is a 405 lb (180 kg) deadlift good?
For most male lifters, yes. At a bodyweight around 90 kg (198 lb) a 180 kg deadlift is 2 times bodyweight, a true intermediate pull. Four plates is a well-known milestone precisely because it marks the jump from trained to genuinely strong.
Should my deadlift be higher than my squat?
For most lifters, yes, usually by 10 to 20 percent. The deadlift has a mechanical advantage and involves more posterior-chain muscle. If your squat matches or beats your deadlift, the deadlift is likely undertrained.
Log your deadlift in Vora
Vora tracks your estimated one-rep max on the deadlift every session, catches every PR, and applies progressive overload automatically. Free on iPhone and Android.
