Deadlift Strength Standards
For men · by bodyweight · in lb
The conventional deadlift is the heaviest of the three powerlifting lifts and the ultimate test of total-body pulling strength. It works the posterior chain — hamstrings, glutes, and spinal erectors — alongside the lats and traps. Limb proportions have a large effect: longer arms and a shorter torso are mechanically advantageous for deadlift performance.
Find Your Level
Enter your stats and we'll highlight your row and level in the table below.
Don't know your 1RM? Calculate it →| Bodyweight (lb) | Beginner Top 80% | Novice Top 60% | Intermediate Top 40% | Advanced Top 20% | Elite Top 5% | ÷ BW |
|---|---|---|---|---|---|---|
| 110 | 99 lb | 165 lb | 238 lb | 324 lb | 414 lb | 2.16× |
| 121 | 99 lb | 165 lb | 238 lb | 324 lb | 414 lb | 1.97× |
| 132 | 99 lb | 165 lb | 238 lb | 324 lb | 414 lb | 1.80× |
| 148 | 117 lb | 190 lb | 271 lb | 364 lb | 463 lb | 1.83× |
| 165 | 132 lb | 216 lb | 298 lb | 388 lb | 487 lb | 1.81× |
| 181 | 146 lb | 238 lb | 331 lb | 430 lb | 536 lb | 1.83× |
| 198 | 146 lb | 238 lb | 331 lb | 430 lb | 536 lb | 1.67× |
| 220 | 157 lb | 256 lb | 355 lb | 463 lb | 580 lb | 1.61× |
| 242 | 165 lb | 271 lb | 381 lb | 496 lb | 619 lb | 1.57× |
| 264 | 165 lb | 271 lb | 381 lb | 496 lb | 619 lb | 1.44× |
| 286 | 165 lb | 271 lb | 381 lb | 496 lb | 619 lb | 1.33× |
| 308 | 165 lb | 271 lb | 381 lb | 496 lb | 619 lb | 1.24× |
Deadlift Strength Standards for Men
These deadlift strength standards cover male lifters across a range of bodyweights in LB. Each row shows five thresholds - Beginner, Novice, Intermediate, Advanced, and Elite - representing roughly the top 80%, 60%, 40%, 20%, and 5% of the lifting population at that bodyweight. Use the "Find My Level" tool above to enter your one rep max and see exactly where you stand.
Standards are based on aggregated data from large populations of raw, natural lifters. An intermediate deadlift is a realistic long-term goal for most people who train consistently - it typically requires 2–4 years of progressive training with structured programming. Advanced and Elite levels represent competitive performance and require deliberate, periodised training over many years.
Strength levels are always relative to bodyweight. A deadlift that is elite at 60 lb bodyweight is only intermediate at 100 lb - the absolute numbers scale with size. This is why every row in the table shows different thresholds rather than a single cutoff. If you are between bodyweight brackets, the standard for the nearest bracket is a reasonable guide.
Deadlift Technique Cues
- - Bar over mid-foot, roughly 1 inch from shins
- - Hip-width stance, arms just outside legs
- - Shoulders slightly in front of the bar, hips higher than knees
- - Engage your lats by pulling shoulder blades back and down
- - Take the slack out before the bar breaks the floor
- - Push the floor away - think leg press rather than pulling
- - Lock out by squeezing glutes and pushing hips forward at the top
- - Jerking the bar off the floor instead of applying force progressively
- - Allowing the bar to drift forward away from the body
- - Rounding the lower back by starting with hips too low
Frequently Asked Questions
How much should a men deadlift?
For an average men weighing around 176 lb, an intermediate deadlift is approximately 331 lb. Standards vary significantly by bodyweight - use the "Find My Level" tool above with your own bodyweight to get a personalised figure.
What is a good Deadlift for a beginner?
A beginner standard represents a lift achievable after a few months of consistent training - roughly the top 80% of the lifting population. For most exercises, this is around 50–60% of bodyweight for upper body movements and 75–100% for lower body lifts. Check the Beginner column in the table above for the specific number at your bodyweight.
How are Deadlift strength standards calculated?
Standards are derived from aggregated training and competition data across large populations. Each bodyweight bracket has five thresholds - Beginner (top 80%), Novice (top 60%), Intermediate (top 40%), Advanced (top 20%), and Elite (top 5%) - representing where a lifter falls relative to the broader lifting community.
How do I increase my Deadlift?
Progressive overload is the core principle: consistently add small amounts of weight or reps over time. For strength, focus on sets of 3–6 at 80–90% of your 1RM. For hypertrophy, work in the 6–12 rep range. Ensure adequate sleep (7–9 hours), sufficient protein intake (1.6–2.2 g/kg bodyweight), and allow at least 48 hours between sessions targeting the same muscle group.
What is the difference between each strength level?
Beginner: just started training and making rapid linear progress. Novice: 1–2 years of consistent training. Intermediate: several years with structured periodisation. Advanced: competitive or near-competitive level requiring specialised programming. Elite: top-end competitive performance representing the top 5% of the lifting population.