Deadlift Standards: How Much Should You Be Lifting?

The deadlift. It’s a raw, primal test of strength. There’s a certain magic to pulling a heavy barbell off the floor that no other lift can quite replicate. But once you’ve mastered the form, a common question arises: “How much should I be deadlifting?” This is where understanding deadlift standards comes into play. These benchmarks help you gauge your progress, set realistic goals, and see how your strength compares to others.

This guide will walk you through everything you need to know about deadlift standards, from the average male deadlift to what constitutes an impressive deadlift for both men and women. We’ll break down the numbers by body weight and experience level, helping you find where you currently stand and what you can aspire to achieve.

What Are Deadlift Standards?

Deadlift standards are a set of benchmarks that categorize your deadlift strength based on your body weight and gender. They are typically divided into levels, such as beginner, intermediate, advanced, and elite. These standards are not rigid rules but rather a helpful way to contextualize your strength journey. They can provide motivation and a clear path for progression.

It’s important to remember that everyone’s journey is unique. Factors like age, genetics, training history, and even limb length can influence your deadlift potential. Therefore, use these standards as a guide, not a definitive measure of your worth in the gym.

Average Deadlift Weight: Where Do You Stand?

One of the most common questions is about the average deadlift. This can vary significantly, but we can look at some general figures to get a baseline understanding.

For an untrained man, a deadlift of around 135 lbs is a reasonable starting point. As for the average male deadlift for someone who has been training for a year or two, it often falls in the 225-315 lbs range. Many people wonder, is 225 deadlift good? For a man of average body weight, a 225 lbs deadlift is a solid intermediate lift.

When it comes to the average woman deadlift, an untrained female might start around 65-85 lbs. With consistent training, this can increase to 135-185 lbs and beyond.

Deadlift Standards by Body Weight and Gender

To get a more accurate picture of your strength, it’s best to consider deadlift by body weight. Here’s a breakdown of what you might expect at different levels.

Men’s Deadlift Standards (in lbs)

Women’s Deadlift Standards (in lbs)

A beginner deadlift weight is typically what you can lift with good form for a few reps when you first start training. An intermediate lifter has been training consistently for a year or more and has developed a solid base of strength. Advanced lifters have dedicated years to serious training, and elite lifters are often competitive powerlifters.

What is an Impressive Deadlift?

This is subjective, but some numbers are generally considered impressive across the fitness community. For many male lifters, a 405 lbs deadlift is a significant milestone. The question of how many people can deadlift 405 is hard to answer precisely, but it’s a small percentage of the general gym-going population.

A 315 lbs deadlift is also a very respectable lift for most men and is a common long-term goal. So, is 315 a good deadlift? Absolutely.

For women, a 225 lbs deadlift is often seen as a major accomplishment. Is a 300 deadlift good for women? A 300 lbs deadlift is an advanced to elite lift for most women and is incredibly impressive.

How Much Should I Be Able to Deadlift?

Ultimately, the answer to “how much should I deadlift?” depends on your personal goals and capabilities. A good starting point is to aim to deadlift your body weight. From there, you can progress to 1.5 times your body weight, which is a solid intermediate goal. Deadlifting double your body weight is a mark of an advanced lifter.

How Much Can the Average Person Deadlift?

The average person deadlift who doesn’t train regularly is quite low. The lift requires specific technique and strength that isn’t typically developed in daily life. For an untrained individual, lifting anything over 100 lbs for men and 60 lbs for women might be a challenge.

How to Determine Your 1-Rep Max (1RM)

Knowing your one-rep max (1RM) is the most accurate way to gauge your current strength and use the deadlift standards tables effectively. While you can test your 1RM directly, it can be taxing and carries a higher risk of injury if you’re not prepared.

A safer and highly effective method is to use a 1-rep max calculator. These tools estimate your 1RM based on the amount of weight you can lift for multiple reps. For example, if you can deadlift 275 lbs for 5 reps, a calculator can provide a close estimate of your single-rep capability.

Ready to find out your true deadlift potential? Use this handy One Rep Max Calculator to get an accurate estimate of your one-rep max without the strain of a true 1RM test. This will give you the data you need to set new goals and track your progress effectively.

Frequently Asked Questions (FAQs)

Final Thoughts

Understanding deadlift standards is a powerful tool in your strength training arsenal. It provides context, motivation, and a clear path forward. Remember that these are just guidelines. The most important thing is to focus on proper form, listen to your body, and strive for consistent progress.

Whether you’re aiming for an average deadlift weight or have your sights set on an elite total, the journey of building a bigger deadlift is incredibly rewarding. Celebrate your milestones, stay patient, and enjoy the process of becoming a stronger version of yourself. For more insights into strength training principles, check out this comprehensive guide on progressive overload from Healthline.

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