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Deadlift standards

Enter your sex, bodyweight and best deadlift. You get your percentile among raw powerlifting competitors in your bodyweight class, your deadlift as a multiple of bodyweight, and how much more it takes to reach the next step up.

Sex
Unit

Example result

Your deadlift percentile

28th

Times bodyweight

2.38×

Against raw competitors, men 75–82.5 kg. 21 kg more reaches the median.

Where you rank

A 190 kg deadlift is stronger than about 28% of raw competitors, men 75–82.5 kg.

Deadlift by percentile, raw competitors, men 75–82.5 kg
PercentileLoad× bodyweight
25th187.5 kg2.34×
Median211 kg2.63×
75th235 kg2.92×
90th257.5 kg3.18×
95th272.5 kg3.35×
Build a deadlift session from your max

Deadlift standards, four lifters

Four pullers, two units, a wide spread of bodyweights and ages.

  • Example 1

    Double bodyweight at 60 kg

    A woman at 60 kg who pulls 120 kg, exactly twice her bodyweight.

    Sex
    Women
    Bodyweight
    60 kg
    Your deadlift 1RM
    120 kg
    • Your deadlift percentile43rd
    • Times bodyweight2.00 ×

    A double-bodyweight pull sits just under the median of a strong group, 5 kg away. One small jump at the end of her next block gets her there.

    Build a deadlift session from your max Open with these numbers

  • Example 2

    Four plates at 165 lb

    A lean lifter at 165 lb who just pulled 405 lb.

    Sex
    Men
    Bodyweight
    165 lb
    Your deadlift 1RM
    405 lb
    • Your deadlift percentile35th
    • Times bodyweight2.45 ×

    Over 2.4 times bodyweight still lands below the median here: light competitors pull a lot for their size. 36 lb to the median is a long-term goal; small, regular jumps get there.

    Build a deadlift session from your max Open with these numbers

  • Example 3

    A big lifter, 500 lb

    A 300 lb lifter with a 500 lb deadlift.

    Sex
    Men
    Bodyweight
    300 lb
    Your deadlift 1RM
    500 lb
    • Your deadlift percentile30th
    • Times bodyweight1.67 ×

    1.67 times bodyweight looks modest, but the ranking is on load, and in the open top class he is at the 30th percentile. The median is 57 lb away: a goal for the next few training blocks, not the next session.

    Build a deadlift session from your max Open with these numbers

  • Example 4

    Starting at 63

    A 63-year-old woman at 70 kg who deadlifts 100 kg after a year of training.

    Sex
    Women
    Bodyweight
    70 kg
    Your deadlift 1RM
    100 kg
    • Your deadlift percentileBelow the 10th
    • Times bodyweight1.43 ×

    Her bodyweight class includes competitors of every age, so she ranks low. Against women aged 60 and over (all bodyweights), the median is 105.5 kg (233 lb): she is 5.5 kg away. That is the fairer goal.

    Build a deadlift session from your max Open with these numbers

How much should you deadlift?

Among raw powerlifting competitors, a stronger-than-average group, the median man in the classes from 60 to 100 kg deadlifts 2.45 to 2.76 times bodyweight. The median woman from 48 to 69 kg pulls 1.98 to 2.18 times.

For men at 75 to 82.5 kg, a 2× bodyweight deadlift is below the 10th percentile, which sits at 2.05×. For women at 57 to 63 kg it ranks around the 45th percentile.

Deadlift as a multiple of bodyweight, raw powerlifting competitors (OpenPowerlifting)
Bodyweight class25th percentileMedian75th percentile90th percentile
Men, up to 60 kg (up to 132 lb)2.05×2.52×3.01×3.40×
Men, 60–67.5 kg (132–149 lb)2.35×2.76×3.12×3.45×
Men, 67.5–75 kg (149–165 lb)2.39×2.73×3.05×3.32×
Men, 75–82.5 kg (165–182 lb)2.34×2.63×2.92×3.18×
Men, 82.5–90 kg (182–198 lb)2.25×2.54×2.81×3.08×
Men, 90–100 kg (198–220 lb)2.18×2.45×2.73×2.98×
Men, 100–110 kg (220–243 lb)2.05×2.31×2.57×2.80×
Men, 110–125 kg (243–276 lb)1.86×2.12×2.36×2.59×
Men, over 125 kg (over 276 lb)1.55×1.81×2.05×2.27×
Women, up to 48 kg (up to 106 lb)1.72×2.09×2.47×2.82×
Women, 48–52 kg (106–115 lb)1.85×2.18×2.52×2.81×
Women, 52–57 kg (115–126 lb)1.84×2.15×2.46×2.74×
Women, 57–63 kg (126–139 lb)1.78×2.06×2.36×2.63×
Women, 63–69 kg (139–152 lb)1.72×1.98×2.26×2.52×
Women, 69–76 kg (152–168 lb)1.64×1.89×2.15×2.40×
Women, 76–84 kg (168–185 lb)1.52×1.75×1.98×2.23×
Women, over 84 kg (over 185 lb)1.24×1.46×1.68×1.90×

Average deadlift by bodyweight

The median deadlift of raw male competitors is 220 kg (485 lb) across all bodyweights; for women it is 130 kg (287 lb). By class, the middle half of competitors pulls within the range in the right-hand column.

Median deadlift by bodyweight class, raw powerlifting competitors (OpenPowerlifting)
Bodyweight classMedianMiddle half
Men, up to 60 kg (up to 132 lb)140 kg (309 lb)110 kg (243 lb) to 170 kg (375 lb)
Men, 60–67.5 kg (132–149 lb)180 kg (397 lb)152.5 kg (336 lb) to 205 kg (452 lb)
Men, 67.5–75 kg (149–165 lb)200 kg (441 lb)172.5 kg (380 lb) to 220 kg (485 lb)
Men, 75–82.5 kg (165–182 lb)211 kg (465 lb)187.5 kg (413 lb) to 235 kg (518 lb)
Men, 82.5–90 kg (182–198 lb)220 kg (485 lb)195 kg (430 lb) to 245 kg (540 lb)
Men, 90–100 kg (198–220 lb)232.5 kg (513 lb)205 kg (452 lb) to 260 kg (573 lb)
Men, 100–110 kg (220–243 lb)242.5 kg (535 lb)215 kg (474 lb) to 270 kg (595 lb)
Men, 110–125 kg (243–276 lb)250 kg (551 lb)220 kg (485 lb) to 280 kg (617 lb)
Men, over 125 kg (over 276 lb)252.5 kg (557 lb)220 kg (485 lb) to 285 kg (628 lb)
Women, up to 48 kg (up to 106 lb)95 kg (209 lb)75 kg (165 lb) to 112.5 kg (248 lb)
Women, 48–52 kg (106–115 lb)110 kg (243 lb)95 kg (209 lb) to 127.5 kg (281 lb)
Women, 52–57 kg (115–126 lb)120 kg (265 lb)100 kg (220 lb) to 137.5 kg (303 lb)
Women, 57–63 kg (126–139 lb)125 kg (276 lb)107.5 kg (237 lb) to 142.5 kg (314 lb)
Women, 63–69 kg (139–152 lb)132.5 kg (292 lb)114 kg (251 lb) to 150 kg (331 lb)
Women, 69–76 kg (152–168 lb)137.5 kg (303 lb)120 kg (265 lb) to 155 kg (342 lb)
Women, 76–84 kg (168–185 lb)140 kg (309 lb)122.5 kg (270 lb) to 160 kg (353 lb)
Women, over 84 kg (over 185 lb)145 kg (320 lb)125 kg (276 lb) to 165 kg (364 lb)

Deadlift by age

The median deadlift peaks for competitors aged 24 to 34: 235 kg (518 lb) for men and 140 kg (309 lb) for women. At 60 and over it is 167.5 kg (369 lb) and 105.5 kg (233 lb). These groups pool every bodyweight.

Deadlift by age, raw powerlifting competitors, all bodyweights (OpenPowerlifting)
Age25th percentileMedian75th percentile
Men, 18–23192.5 kg (424 lb)220 kg (485 lb)245 kg (540 lb)
Men, 24–34210 kg (463 lb)235 kg (518 lb)265 kg (584 lb)
Men, 35–39205 kg (452 lb)232.5 kg (513 lb)262.5 kg (579 lb)
Men, 40–49192.5 kg (424 lb)220 kg (485 lb)250 kg (551 lb)
Men, 50–59175 kg (386 lb)200 kg (441 lb)230 kg (507 lb)
Men, 60+140 kg (309 lb)167.5 kg (369 lb)197.5 kg (435 lb)
Women, 18–23112.5 kg (248 lb)130 kg (287 lb)150 kg (331 lb)
Women, 24–34120 kg (265 lb)140 kg (309 lb)160 kg (353 lb)
Women, 35–39117.5 kg (259 lb)137.5 kg (303 lb)157.5 kg (347 lb)
Women, 40–49112.5 kg (248 lb)130 kg (287 lb)150 kg (331 lb)
Women, 50–59105 kg (231 lb)120 kg (265 lb)140 kg (309 lb)
Women, 60+90 kg (198 lb)105.5 kg (233 lb)122.5 kg (270 lb)

Deadlift technique

The lift these standards rank

Barbell Deadlift

Glutes, Lower Back

Rank a max you pulled from a dead stop to a full lockout, standing tall with hips and knees straight. A hitched or half-locked rep flatters the comparison.

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 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

  • Yanking the bar off the floor: pull the slack out first, then push. Jerking it loose is when backs round.
  • Shooting the hips up first so the pull turns stiff-legged: keep your chest and hips rising together.
  • Letting the bar drift away from your legs, which makes the same weight much harder on your lower back.

Full deadlift guide

Make it fit you

  • No recent max? Estimate one

    Enter a hard set of 3 to 6 reps in the deadlift calculator and rank its estimate here.

  • Straps change the number

    A strapped max takes grip out of the lift. Rank the max you'd pull without straps if you want a like-for-like comparison.

  • Trap bar pulls don't compare

    A hex bar pull is a different lift. Estimate it with the trap bar deadlift calculator and rank only straight-bar pulls here.

  • Over 40? Read the age table

    The calculator groups by bodyweight across all ages. The age table above is often the fairer comparison for older lifters.

  • Check the balance

    The strength ratios calculator shows how your squat, bench and deadlift compare with each other, so you know which one to push.

Questions

How much should I deadlift?

Among raw powerlifting competitors, the median man pulls about 2.45 to 2.76 times bodyweight and the median woman about 1.98 to 2.18 times, in the middle bodyweight classes. Competitors are a stronger-than-average group, so the 25th percentile is already a strong deadlift.

What is the average deadlift?

Among raw powerlifting competitors, the median deadlift is 220 kg (485 lb) for men and 130 kg (287 lb) for women, all bodyweights pooled. The table above breaks it down by class.

Is a 405 lb deadlift good?

Yes, for most lifters. Among raw male competitors it ranks at about the 54th percentile at 60 to 67.5 kg (132 to 149 lb), the 35th at 67.5 to 75 kg (149 to 165 lb), the 22nd at 75 to 82.5 kg (165 to 182 lb) and the 18th at 82.5 to 90 kg (182 to 198 lb).

Should I be able to deadlift twice my bodyweight?

Among raw male competitors at 75 to 82.5 kg, 2× bodyweight is below the 10th percentile, so for men who compete it is a starting point. For women at 57 to 63 kg it ranks around the 45th.

What is the average deadlift for a woman?

The median raw female competitor deadlifts 130 kg (287 lb), and 125 kg (276 lb) at 57 to 63 kg bodyweight.

Sources

Move your deadlift up the table

Log load, reps and RIR on every deadlift set and RIRLift keeps your estimated deadlift max current, then sets the loads for your next session.

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