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Deadlift weight chart

Enter your deadlift max to get the load at every percentage from 50% to 100%, rounded to 5 lb or 2.5 kg, with the reps a set to failure there usually allows. The deadlift chart by bodyweight shows how that max compares among men and women who compete.

Unit

Example result

Your max

405lb

80% for working sets

325lb

Loads rounded to 5 lb. Reps are what a set to failure at that load usually gives.

Deadlift percentages of 405 lb
% of 1RMLoadReps to failure
100%405 lb1
95%385 lbabout 2
90%365 lbabout 4
85%345 lbabout 6
80%325 lbabout 8
75%305 lbabout 11
70%285 lbabout 13
65%265 lbabout 17
60%245 lbabout 21
55%225 lbabout 25
50%205 lbabout 31
Build a deadlift session at these loads

Deadlift percentage chart

Reps per row, to failure and with 2 left in reserve. If your back position slips before your strength runs out, train from the right-hand column.

% of 1RMReps to failureReps with 2 in reserveLoad for a 405 lb max
100%1—405 lb
95%2—385 lb
90%42365 lb
85%64345 lb
80%86325 lb
75%119305 lb
70%1311285 lb
65%1715265 lb
60%2119245 lb
55%2523225 lb
50%3129205 lb

Deadlift chart examples

Four pullers, in lb and kg, and what each should do with their chart.

  • Example 1

    Three plates, a year in

    A lifter who pulled 315 lb for a single and wants to run sets of 5.

    Your 1RM
    315 lb
    • Your max315 lb
    • 80% for working sets250 lb

    250 lb for 5 leaves about 3 in reserve: heavy enough to build the pull, light enough to keep the bar against the legs on every rep.

    Build a deadlift session at these loads Open with these numbers

  • Example 2

    Over twice bodyweight

    A woman at 60 kg bodyweight with a 140 kg deadlift.

    Your 1RM
    140 kg
    • Your max140 kg
    • 80% for working sets112.5 kg

    140 kg sits just under the 75th percentile for women at 57 to 63 kg among raw competitors (142.5 kg). Working triples belong at the 85% row, 120 kg, about 6 reps to failure.

    Build a deadlift session at these loads Open with these numbers

  • Example 3

    Clean reps at 66

    A 66-year-old who deadlifts once a week, with a max around 120 kg.

    Your 1RM
    120 kg
    • Your max120 kg
    • 80% for working sets95 kg

    Skip the singles. Sets of 5 at the 80% row, 95 kg, leave about 3 in reserve, so every rep can come off the floor the same way.

    Build a deadlift session at these loads Open with these numbers

  • Example 4

    Building to a 600 lb meet

    A 100 kg powerlifter with a 600 lb deadlift, building a meet block.

    Your 1RM
    600 lb
    • Your max600 lb
    • 80% for working sets480 lb

    Heavy singles at the 90% row, 540 lb, are about 4 reps from failure: enough to practice the top pull without the recovery cost of a true max.

    Build a deadlift session at these loads Open with these numbers

How much should you deadlift?

This deadlift chart uses OpenPowerlifting results: raw competitors' career-best deadlifts, a stronger-than-average group. The median man at 182 to 198 lb bodyweight pulls about 485 lb, roughly 2.5 times bodyweight; the median woman at 126 to 139 lb pulls about 275 lb, roughly 2 times.

Your own place by sex and bodyweight is on the deadlift standards page.

Deadlift by bodyweight among raw powerlifting competitors, in lb (converted from kg, rounded to 5 lb)
Bodyweight25th percentileMedian75th percentile
Men, 149–165 lb380 lb440 lb485 lb
Men, 165–182 lb415 lb465 lb520 lb
Men, 182–198 lb430 lb485 lb540 lb
Men, 198–220 lb450 lb515 lb575 lb
Men, 220–243 lb475 lb535 lb595 lb
Women, 115–126 lb220 lb265 lb305 lb
Women, 126–139 lb235 lb275 lb315 lb
Women, 139–152 lb250 lb290 lb330 lb
Women, 152–168 lb265 lb305 lb340 lb
Women, 168–185 lb270 lb310 lb355 lb

Trap bar and sumo

The percentages hold for any deadlift, but only against that lift's own max. A trap bar max is not your straight-bar max, and trap bars differ in weight by model, so check yours before you count it. The trap bar deadlift calculator estimates that max from a set.

Sumo pullers use their sumo max, and the same rows apply.

Deadlift technique

The lift this chart is for

Barbell Deadlift

Glutes, Lower Back

Every rep starts from a dead stop, so a max pulled with a rounded back or a hitch is not the lift you will train. Take the max from reps that look like your working sets, or every row of the chart runs heavy.

How to do it

  1. Stand with your feet about hip-width apart and the bar over the middle of your feet, close to your shins.
  2. Hinge at the hips and bend your knees just enough to grip the bar with your hands right outside your legs.
  3. Bring your shins to the bar, lift your chest until your back is flat, and squeeze your armpits down as if bending the bar around your legs.
  4. Take a big breath into your belly, brace, and pull until the bar is tight against the plates without lifting it yet.
  5. Push the floor away with your legs and keep the bar against your body; once it passes your knees, drive your hips forward to stand tall.
  6. Lower by pushing your hips back first, then bend your knees once the bar passes them, and set it down under control.

Cues

  • Bar over midfoot
  • Pull the slack out first
  • Push the floor away

Common mistakes

  • Letting the bar drift away from your legs: it makes the lift much harder on your lower back, so keep the bar brushing your shins and thighs the whole way.
  • Yanking the bar off the floor: build tension first by pulling the slack out, then push; jerking it loose is when backs round.

Full deadlift guide

Make it fit you

  • Think in plates

    In lb gyms, 225, 315, 405 and 495 lb are two, three, four and five 45s a side on a 45 lb bar. The plate calculator loads the rows in between.

  • Grip is part of the max

    If your grip gives out first, the max you enter is a grip max. Test and train with the same grip, straps or not.

  • Same rep style throughout

    Decide whether reps reset on the floor or touch and go, and keep it the same for the max and the working sets.

  • Ramp up before the heavy rows

    Before a set at 85% or more, climb in steps with the warm-up calculator.

Questions

What is the average deadlift weight?

Among raw powerlifting competitors, the median career-best deadlift is 220 kg (about 485 lb) for men and 130 kg (about 285 lb) for women.

Is a 200 kg deadlift strong?

Yes. Among raw competitors across all bodyweights, 200 kg sits between the 25th percentile (187.5 kg) and the median (220 kg) for men, and above the 95th percentile (182.5 kg) for women.

How much does a trap bar weigh?

It depends on the model, so check the stamp or the maker's spec. Enter that weight as the bar in the plate calculator.

How many reps can you deadlift at 80%?

About 8 to failure by the chart, or 6 with 2 in reserve.

How do I find my deadlift max without testing it?

Enter a recent hard set and the reps you had left in the deadlift calculator, then use that max here.

Sources

Pull by what you did, not a chart

Log load, reps and RIR on every deadlift set and RIRLift keeps your estimated deadlift max current, then picks your next deadlift weight from it.

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