Barbell Deadlift Strength Standards Calculator

Deadlift Strength Standards by Bodyweight

Here’s how much you need to pull at your bodyweight to land in each strength tier.

Find your bodyweight in the left column.
Move across that row.
Compare your best clean one-rep max — or the estimated 1RM shown above — to the ranges.

If you tested with reps, the calculator already converted that set into a one-rep max. Use that number here.

These tiers are based on one simple comparison:

Your one-rep max divided by your bodyweight.

That keeps a 160-pound lifter from being measured against someone who weighs 240.

Why bodyweight-adjusted strength matters

A 180-pound lifter pulling 450 is doing something very different from a 240-pound lifter pulling 450.

When you step to the bar, hinge down, grab it, brace your abs hard, push through your feet, and stand tall until your hips and knees are fully locked out — you are lifting a percentage of your own bodyweight.

The lighter lifter in that example is moving a larger multiple of their size.

That’s why the calculator doesn’t just show the total weight. It shows:

• Your estimated 1RM
• Your strength tier
• Exactly how many pounds you need to reach the next tier

You know where you stand and what comes next.

Male Deadlift Strength Standards (lb)

Tier definitions used in this tool:

• Beginner: under 1.80× bodyweight
• Novice: 1.80–2.29×
• Intermediate: 2.30–2.64×
• Advanced: 2.65–2.99×
• Elite: 3.00× or higher

Female Deadlift Strength Standards (lb)

Tier definitions used in this tool:

• Beginner: under 1.30× bodyweight
• Novice: 1.30–1.74×
• Intermediate: 1.75–2.09×
• Advanced: 2.10–2.39×
• Elite: 2.40× or higher

Proper Deadlift Testing Standards

Before you compare your number to the table, make sure the rep actually counts.

A deadlift test only means something if it’s performed the same way every time.

Start with your pulling style.

Conventional vs sumo

Both conventional and sumo deadlifts count.

Conventional: feet about hip-width apart, hands outside your legs.
Sumo: feet set wider, hands inside your legs.

Pick one stance and use that same stance every time you test.

If you pull conventional one month and sumo the next, you are not testing the same lift anymore. The numbers won’t match up.

This tool assumes you are using the same deadlifting style each time you log a result.

What counts as a valid test rep

A proper test rep starts from a dead stop.

The plates must be still on the floor before you pull.

From there:

• Walk up to the bar and set your feet.
• Grab the bar and squeeze it hard.
• Brace your abs before the bar leaves the ground.
• Push through your feet and lift in one continuous motion.
• Stand tall with your knees straight and your hips fully extended.
• Finish with your shoulders stacked over your hips.

If the bar stops and you drag it up your thighs to finish, that rep doesn’t count.

If your knees are bent at the top, it doesn’t count.

If you drop the bar before standing tall, it doesn’t count.

One clean rep is your max. Not the heaviest weight you can barely wrestle to the top.

Mistakes that make numbers look higher than they are

Here’s what often happens when someone thinks they hit a new max:

• The hips shoot up before the bar leaves the floor.
• The back rounds hard and never tightens.
• The bar gets stuck at the knees and the lifter jerks it upward.
• The lifter leans back aggressively to fake a lockout.

Those lifts may feel heavy, but they are not clean strength tests.

If you cannot stand fully upright with control at the top, the lift is not finished.

Why setup must stay the same

Your setup should not change just because the weight is heavy.

Feet placement.
Grip width.
Bracing before the pull.
The way you break the bar from the floor.

If those change every time you test, you cannot compare one result to the next.

That’s why the snapshot history in this tool matters. It lets you compare clean pulls against clean pulls.

If your estimated 1RM increases and the rep looks the same, you got stronger.

If the number goes up but the rep turns into a hitch and a lean-back, you did not gain clean pulling strength.

Quick testing checklist

Before logging a result, ask:

• Did the plates start from a dead stop?
• Did the bar move in one continuous motion?
• Did I lock my knees and hips fully at the top?
• Did I use the same stance and pulling style as last time?

If the answer is yes to all four, log it.

If not, clean it up and test again.

Only record the lift when it starts from the floor, rises in one motion, and finishes with full lockout.

What Is a “Good” Deadlift?

A good deadlift depends on two things:

• How much you weigh
• How long you’ve been training

The weight on the bar doesn’t mean much unless you know the lifter’s bodyweight.

If you weigh 160 and pull 365, that’s just over 2.25 times your bodyweight.
If you weigh 220 and pull 365, that’s closer to 1.65 times your bodyweight.

Same plates. Different strength level.

That’s why this tool compares your one-rep max to your bodyweight instead of just showing the total weight. The result above already accounts for your size and places you in the correct tier.

How much should you deadlift for your bodyweight?

For most trained male lifters, a good deadlift starts around 2.0–2.3 times bodyweight.
For most trained female lifters, a good deadlift starts around 1.7–2.0 times bodyweight.

Those ranges move you past the early stages and into solid intermediate strength.

Inside this tool:

• Around 1.8× bodyweight (men) clears the beginner tier.
• Around 1.3× bodyweight (women) does the same.
• Crossing 2.3× (men) or 1.75× (women) moves you into intermediate.
• Reaching 2.65× (men) or 2.10× (women) places you in advanced.

You don’t have to figure that out yourself. The results screen already shows your multiplier, your tier, and exactly how many pounds separate you from the next level.

When 2× bodyweight becomes meaningful

For most male lifters, pulling 2× bodyweight is a clear turning point.

At that level:

• You brace before the bar leaves the floor.
• Your hips and chest rise together as the bar breaks from the ground.
• The bar slows near the top, but you finish the rep without hitching.

You can handle heavy weight without losing position.

For most female lifters, that same turning point happens closer to 1.75× bodyweight.

When your results screen shows you’re close to that mark, you know exactly how much stronger you need to get to cross it.

Why 405 doesn’t mean the same thing for everyone

In many gyms, 405 gets treated like a badge.

But 405 at 180 pounds equals 2.25× bodyweight.
405 at 250 pounds equals 1.62× bodyweight.

Those are not the same strength level.

When you walk to the bar, set your feet, grab the knurling, tighten your abs, and drive the bar off the floor, your bodyweight is part of the lift whether you think about it or not.

The standards table keeps that comparison honest. The calculator then shows how far you are from the next tier instead of letting you chase a round number that doesn’t match your size.

What “good” looks like at each level

Beginner
You can pull from a dead stop with decent form. As the weight gets heavier, your hips may rise early or the bar may stall halfway up.

Novice
You break the bar from the floor cleanly. Near your max, the bar slows at the knees, but you stand tall without hitching.

Intermediate
Your back stays tight from setup through lockout. Even when the rep slows, your hips and chest rise together.

Advanced
You’ve spent years adding weight to the bar. Heavy attempts look similar to lighter sets. Your lockout is strong and steady.

Elite
You’re stronger than most trained lifters your size. When the bar slows near the top, you stay tight and finish without losing position.

A good deadlift for you is one that puts you into the next tier.

The snapshot history above shows whether that lift is increasing over time. The results screen tells you exactly how many pounds separate you from moving up.

That’s how you judge progress — by whether the weight on the bar keeps climbing for your bodyweight.

Quick multiplier comparison

Use this chart to see how the same multiplier scales with bodyweight.

If you weigh 180 and pull 360, you’re at 2× bodyweight.
If you weigh 200 and pull 360, you’re below that mark.

The calculator handles the math automatically and places you in the correct tier based on your actual lift.

Absolute vs Bodyweight-Adjusted Deadlift Strength

A 500-pound deadlift means very different things depending on who is lifting it.

Two lifters pull 500 pounds.

One weighs 250.
The other weighs 170.

At 250 pounds, 500 is 2.0× bodyweight.
At 170 pounds, 500 is 2.94× bodyweight.

Same weight on the bar. Not the same strength level.

When the 170-pound lifter hinges down, sets their feet, grabs the bar, braces hard, and drives it from the floor, they are lifting almost three times their bodyweight from a dead stop. That places them near the top tiers for their size.

The 250-pound lifter is lifting twice their bodyweight. Strong — but not in the same tier.

Why this matters for athletes

If you sprint, jump, cut, or change direction, you are moving your own body.

When you jump, you lift your body off the ground.
When you sprint, your legs push your body forward.
When you change direction, your legs stop and re-accelerate your body.

In those situations, strength for your size matters more than the total weight on the bar.

An athlete who weighs 180 and pulls 450 is producing more force for their size than someone who weighs 260 and pulls the same weight. That difference carries over when you’re moving your body on the field or court.

Why total weight still matters

In powerlifting, the goal is to lift the most weight in your weight class.

If two lifters both weigh 242 pounds, the one who pulls 650 beats the one who pulls 600. The multiplier doesn’t decide the meet. The total weight does.

Absolute strength also matters in events where the bar weight is fixed and everyone lifts the same number.

If you compete, chase more weight on the bar.
If you train for sport or overall strength for your size, watch the multiplier.

How this calculator evaluates your lift

This tool ranks you based on how strong you are for your bodyweight.

Your results screen shows:

• Your estimated 1RM
• Your multiplier
• Your strength tier
• Exactly how many pounds separate you from the next tier

You’re not just told “you pulled 500.”
You’re told what that lift means for your size and how close you are to moving up.

Example: Same weight, different lifters (Men)

Same bar weight. Different tier placement.

Example: Same weight, different lifters (Women)

Again, same weight on the bar. Different meaning for each lifter.

If your goal is to win in your weight class, increase the weight on the bar.

If your goal is to become stronger for your size, increase your multiplier.

This calculator prioritizes strength for your bodyweight so you can see exactly where you stand and how much stronger you need to get.

Deadlift Strength by Age (Context)

Age changes recovery. It doesn’t change how a deadlift is judged.

Most lifters reach their highest deadlift numbers between their late 20s and mid-30s.

During those years, you can train heavy more often, recover faster, and come back strong a few days later without your lower back feeling stiff or irritated.

After that window, progress is still possible — but you have to manage recovery more carefully.

What typically happens across decades

In your 20s and early 30s, you can pull near your max, recover, and repeat the process without much planning.

In your late 30s and 40s, you may notice:

• Heavy singles take longer to recover from.
• Your lower back feels tight the next morning.
• You need more warm-up sets before the bar feels right.

In your 50s and beyond:

• You spend more time getting loose before the first heavy rep.
• You space heavy sessions farther apart.
• You focus on staying tight at lockout instead of forcing a grind.

The weight can still go up. You just have to earn it differently.

Training age often matters more than biological age

A 50-year-old who has trained consistently for 20 years will usually pull more than a 25-year-old who started six months ago.

Strength comes from repeating the same lift thousands of times:

• Walk to the bar.
• Set your feet.
• Brace your abs.
• Drive the bar from the floor without losing position.

Those habits build over years.

Someone who has practiced that process for a decade will often outperform someone younger who hasn’t.

The calculator does not lower your tier because of age. It compares your lift to others at your bodyweight. The standard stays the same.

Why the tool does not adjust for age

The bar still starts from a dead stop.

Your knees and hips still have to lock out fully.

Instead of lowering expectations, this tool shows you exactly where you stand for your size.

If you are 45 and pulling 2.4× bodyweight, you are strong for your size.

Your snapshot history then shows whether that number is rising, holding steady, or slipping. That trend matters more than your birth year.

How masters lifters should read the tiers

If you’re over 40 or 50, compare your current pull to:

• Your last test.
• The next tier above you.
• The number of pounds required to move up.

If heavy singles leave you sore for a week, space them out and build strength with clean triples instead.

If your estimated 1RM climbs and your rep still starts from a dead stop and finishes with full lockout, you’re getting stronger.

Age changes how you program. It doesn’t change what counts as a clean deadlift.

Typical Strength Trends by Age

These are common trends you’ll see in most lifters.

What matters is whether your lift improves over time. The results screen and snapshot history show that clearly.

Keep pulling with clean reps. Adjust your training when recovery demands it. Let the progress chart tell the story.

Where These Deadlift Strength Standards Come From

These tiers are built from real competition data — not guesses.

The primary source is the OpenPowerlifting database, a public record of powerlifting meet results from around the world. It contains over 300,000 competition entries, including:

• Men and women
• Multiple weight classes
• Raw lifting divisions
• Different age divisions

Each entry includes the lifter’s bodyweight and their best successful deadlift from that meet.

That provides a broad set of verified one-rep maxes pulled under judged conditions.

How the tiers are created

Within each bodyweight range, lifters are ranked from lowest to highest based on their best deadlift.

Once ranked, the list is divided into percentile bands.

Those bands form the tiers:

• Beginner: roughly the 0–30th percentile
• Novice: about the 30th–50th percentile
• Intermediate: approximately the 50th–75th percentile
• Advanced: roughly the 75th–90th percentile
• Elite: the top 10 percent and above

You are not compared to someone 40 pounds heavier.
You are compared only to lifters at or near your bodyweight.

Your results screen then places your estimated one-rep max into that same ranked structure and shows:

• Your current tier
• Your multiplier
• Exactly how many pounds separate you from the next percentile band

That keeps the comparison fair and consistent.

Why gym comparisons often miss the mark

If you judge strength by the strongest person in your gym, your standard shifts depending on where you train.

If you judge strength by social media, you mostly see lifters at the very top. Very few people post average lifts.

OpenPowerlifting includes the full range — not just highlight lifts.

That’s why these tiers reflect what trained lifters actually pull across many bodyweights.

Why consistent methodology matters

All lifts used to build these standards follow meet rules:

• The bar starts from a dead stop.
• The rep finishes with full lockout.
• The lift is judged and recorded.

Using one consistent source prevents the standards from changing based on opinion.

The calculator applies that same structure every time you enter a lift. Your snapshot history then tracks your progress within that framework, so you can see whether you’re moving up in percentile placement over time.

That’s what makes the tiers meaningful — large-scale recorded results sorted by bodyweight and applied the same way for every user.

How the Deadlift Calculator Works

The calculator uses three inputs:

• Your bodyweight
• The weight you lifted
• The number of reps you completed

From those three inputs, it calculates your estimated one-rep max and places you into a specific strength tier.

You don’t have to guess what your lift “counts as.” The tool handles the math and shows you exactly where you land.

What you enter and why it matters

Each input serves a purpose.

Your bodyweight determines the group you’re ranked within.
The weight on the bar and the reps you completed determine your estimated max.

How your estimated 1RM is calculated

If you enter a true one-rep max, that number is used directly.

If you enter a set — for example, 365 for 5 reps — the calculator converts that into an estimated one-rep max using a proven rep-to-max formula commonly used in strength training.

In plain terms:

If you can pull 365 for 5 clean reps without your hips shooting up or your back losing position, you can likely pull more than 365 for one rep.

The calculator estimates that top single for you.

That means you don’t have to test a true max every week. A hard set of 3 or 5 reps gives enough information to track progress safely.

How bodyweight determines your tier

Once your estimated one-rep max is calculated, the tool divides that number by your bodyweight.

That multiplier places you into one of the percentile bands described earlier.

For example:

• If you weigh 170 and your estimated max is 405, you are at 2.38× bodyweight.
• If you weigh 210 and your estimated max is 405, you are at 1.93× bodyweight.

Same bar weight. Different tier placement.

The tool sorts that automatically and shows your current level.

Why one completed lift defines your ceiling

A missed rep tells you something important.

If you attempt 455 and the bar stalls at the knees, that is not your max.

If you attempt 435 and stand tall with full lockout, that is your max for that day.

The calculator uses your best completed lift — not the heaviest weight you tried.

You are measured by the heaviest weight you can pull from a dead stop and finish with your knees and hips fully locked out.

How the results screen explains your placement

After you enter your numbers, the results screen shows:

• Your estimated one-rep max
• Your bodyweight multiplier
• Your strength tier
• Exactly how many pounds separate you from the next tier

It also stores that result in your snapshot history.

That history lets you see:

• Whether your estimated max is rising
• Whether you’ve moved into a higher tier
• How close you are to crossing the next percentile band

You’re not just told what you lifted.

You’re shown what it means and how close you are to the next step.

Using Your Deadlift Results to Improve Training

Your tier tells you what to work on next.

It doesn’t just label you. It points you somewhere.

Start with where you are right now.

If you’re below the intermediate tier

If you’re in Beginner or Novice, don’t chase heavy singles yet.

First, build repeatable reps.

Focus on:

• Pulling from a dead stop every time.
• Keeping your hips and chest rising together.
• Finishing every rep with full lockout.

If your form changes as the weight climbs — hips shoot up, back rounds, bar drags slowly past the knees — the fix is not more max attempts.

The fix is more clean sets.

Use sets of 3 to 5 reps at weights you can control. Add weight slowly as long as the rep looks the same from start to finish.

Your snapshot history will show steady increases in your estimated max when that foundation improves.

When not to chase heavier numbers

If you test a max and:

• The bar barely leaves the floor
• Your hips rise before the bar moves
• You hitch the bar to finish

You didn’t gain strength. You forced a rep.

That’s not the time to test again next week.

Instead, spend a few weeks building strength with controlled reps. When you can pull a heavy triple without your form changing, then test again.

A higher tier only counts if the rep starts from a dead stop and finishes clean.

When to increase volume vs intensity

If your estimated one-rep max has not changed for several tests, look at how you’re training.

If you’re only pulling heavy singles, add more working sets. Try:

• 3–4 sets of 3 reps
• 4–5 sets of 5 reps

Build strength with repeated clean reps before pushing the top end again.

If your volume is high but your heavy singles feel slow and unstable, shift focus:

• Reduce total sets.
• Increase rest between heavy attempts.
• Pull heavier weight for lower reps with full control.

Your results screen shows exactly how many pounds separate you from the next tier. That number helps you decide whether you need more strength at the top or more consistency across reps.

When to re-test your deadlift

Re-test when one of two things happens:

• Your working sets feel stronger at the same weight.
• You’ve added weight to your triples or fives without your form changing.

You do not need to test weekly.

Every 4 to 8 weeks is enough for most lifters.

If your snapshot history shows steady progress, stay the course. If it flattens out, adjust your training before testing again.

How to build strength that carries over

Pulling a heavy single once does not guarantee improvement in performance.

Strength carries over when:

• You can repeat heavy reps without your setup changing.
• You can finish the last rep of a set without losing lockout.
• You stay tight under increasing weight.

If you can only grind one shaky max, but your sets of three fall apart, that strength won’t last.

Build strength you can repeat.

The snapshot history tracks whether your estimated max is rising across multiple tests — not just on one good day.

If the number climbs steadily and your reps stay clean, your strength is improving in a way that lasts.

That’s the goal.

Why Tracking Deadlift Strength Over Time Matters

One test tells you where you are today.

It does not tell you where you’re headed.

A single heavy pull can be influenced by sleep, stress, warm-up, or how you felt that day. What matters more is whether your numbers move upward across multiple tests.

That’s why this tool stores each result in your snapshot history.

One result is a snapshot. Trends matter more.

If you pull 455 today and 455 again next month, nothing changed.

If you pull 455 today and 470 six weeks from now with the same clean lockout, you got stronger.

The difference is not one big day. It’s the direction over time.

Your snapshot history lets you compare:

• Estimated one-rep max from previous tests
• Multiplier changes
• Tier movement

That’s what tells you whether training is working.

How deadlift strength usually progresses

Progress rarely jumps 50 pounds at once.

It usually looks like this:

• Add 5 pounds to your triples.
• Hold that weight steady for several sessions.
• Test again and see a small increase in your estimated max.

Then repeat.

Over months, those small increases add up.

If you’re chasing big jumps every week, you’ll end up testing more than you’re building.

Why monthly comparisons beat frequent max attempts

Maxing out every week feels productive.

It usually isn’t.

Heavy singles take more out of you than controlled sets of three or five. If you test too often, your lower back stays tight and your heavy pulls start feeling flat.

Testing every 4 to 8 weeks gives you enough time to:

• Build strength through working sets
• Recover fully
• Approach the bar fresh on test day

Then the number means something.

When you log that result, the snapshot history shows whether you moved closer to the next tier.

How to use the Snapshot feature correctly

After each test, check three things:

• Did your estimated max increase?
• Did your tier change?
• How many pounds separate you from the next level?

If your max went up but your form changed, that’s not true progress.

If your max increased and your rep still started from a dead stop and finished with full lockout, that’s real improvement.

Use the snapshot history to guide decisions:

• If the numbers rise steadily, keep your program the same.
• If they stall, adjust volume or recovery before testing again.

The tool gives you the data. You use it to make better training choices.

Why consistency beats occasional PR attempts

A single lifetime best lift looks impressive.

Repeated clean lifts that gradually increase are what build long-term strength.

If you pull 500 once but your triples stay stuck at 405, that peak won’t last.

If your triples move from 365 to 385 to 405 over several months, your max will rise naturally.

Consistency in clean reps builds strength that carries over.

The snapshot history shows that consistency clearly.

What matters is not one big pull.

What matters is whether the weight on the bar keeps climbing for your bodyweight across time.

How Deadlift Strength Differs by Goal

Your deadlift result means different things depending on what you’re training for.

The bar stays the same. Your goal determines how you judge the lift.

If you compete in powerlifting

In powerlifting, the objective is simple: lift the most weight possible in your weight class.

If you weigh 198 and pull 600, that total is what matters.

On meet day, judges care about:

• The bar starting from a dead stop
• Full lockout
• A controlled finish

They do not care how many times your bodyweight the lift represents.

If you compete, focus on:

• Adding weight to the bar
• Improving your setup under heavy attempts
• Building confidence with near-max singles

Your tier still shows where you stand among lifters your size, but the total weight lifted decides the result.

If you play a field or court sport

If you sprint, jump, or change direction, your bodyweight is always involved.

When you accelerate, your legs push your body forward.
When you cut, your hips and legs stop your body and send it the other way.
When you jump, you lift your own body off the ground.

In that setting, how your deadlift compares to your bodyweight carries over more directly.

A 180-pound athlete who pulls 450 will usually move better than a 260-pound athlete pulling the same weight while carrying extra mass.

For sport performance:

• Track how your deadlift compares to your bodyweight.
• Aim to increase strength without unnecessary weight gain.
• Use the results screen to see if you’re moving toward the next tier while staying in control of bodyweight.

If your goal is general strength

If you train for overall strength and health, your deadlift is a tool, not a scoreboard.

You want:

• A strong hinge pattern
• A stable lockout
• The ability to lift heavy weight safely

In this case, moving from Beginner to Intermediate is meaningful.

The calculator shows when you’ve crossed that line and how many pounds separate you from the next level.

Your snapshot history then shows whether that strength is building steadily instead of jumping around from one max attempt to the next.

Why elite numbers vary by sport

An elite powerlifter at 220 pounds may pull well over 3× bodyweight.

A high-level soccer player at 180 pounds may never need to reach that level.

One trains to move the heaviest bar possible.
The other trains to move their body quickly and repeatedly.

The deadlift supports both goals — but the target strength level differs.

Your tier should always be interpreted in the context of what you’re training for.

When gaining bodyweight helps — and when it doesn’t

If you are underweight for your height and struggling to add strength, gaining bodyweight can help.

More muscle mass often supports higher deadlift numbers.

But if bodyweight climbs faster than strength, your standing within your bodyweight group can drop.

For example:

• If you weigh 180 and pull 405, that’s 2.25× bodyweight.
• If you gain 15 pounds but still pull 405, that comparison shifts downward.

The results screen makes that clear.

You can see whether added bodyweight is helping your placement or pushing you farther from the next tier.

How to interpret your result in real life

Look at three things:

• Your current tier
• Your multiplier
• How far you are from the next level

Then decide based on your goal.

If you want to compete, raise the total weight on the bar.

If you want better sport performance, increase strength while keeping bodyweight in check.

If you want general strength, move up tiers steadily with clean reps.

The calculator does not choose your goal.

It shows you where you stand and how much stronger you need to get for your size.

That’s how you use your deadlift result in context.

Reported Elite Deadlift Strength Levels (Context Only)

When people hear “elite deadlift,” they often picture the biggest lifts on social media.

Those lifts usually come from the top few percent of competitive powerlifters — not the average trained lifter.

Elite numbers exist, but they live in a specific context.

What counts as elite in competition

In competitive powerlifting, elite male lifters in certain weight classes often pull:

• 3.0× bodyweight
• 3.5× bodyweight
• Sometimes higher at lighter bodyweights

Elite female lifters in competition often pull:

• 2.4× bodyweight
• 2.7× bodyweight
• Occasionally higher in top-level divisions

Those lifts come from athletes who:

• Train specifically for the deadlift
• Peak for competition
• Compete in organized federations
• Follow strict judging standards

That’s a small slice of the lifting population.

How that compares to this calculator

This calculator defines Elite as:

• 3.0× bodyweight and above for men
• 2.4× bodyweight and above for women

That aligns with the lower edge of elite competitive performance.

It does not require world-record numbers.
It reflects top-tier strength for your size based on large competition datasets.

Why elite numbers are context, not targets

Chasing a 3.5× bodyweight deadlift without the training background to support it usually leads to one of two things:

• You miss the lift.
• You force the rep and lose position.

Elite performance comes from years of progressive training.

If you are currently at 2.1× bodyweight, the next realistic step is 2.3× — not 3.2×.

The results screen tells you exactly how many pounds separate you from the next tier. That is the number that matters right now.

Avoiding unrealistic comparison traps

Most lifters you see online are posting their best day.

You rarely see:

• Missed attempts
• Training setbacks
• Weeks where nothing moved

Comparing your everyday training numbers to someone else’s best lift distorts expectations.

Instead, compare:

• Your current tier
• Your last snapshot
• The weight required to move up one level

That keeps the standard grounded.

Context vs Calculator Tier

This table shows where competitive “elite” sits compared to general trained strength.

If you are in the Advanced tier, you are already stronger than most trained lifters at your bodyweight.

Elite is not a starting point. It is the upper edge.

Your snapshot history shows whether you are moving toward that edge step by step.

That’s how elite strength is built — not in one jump, but over years of steady progress.

Common Deadlift Strength Standard Myths

A lot of bad advice about deadlift standards comes from gym talk or short clips taken out of context.

Let’s clear up the ones that confuse lifters the most.

Myth: “Everyone should deadlift 2× bodyweight.”

Reality: 2× bodyweight is a milestone, not a rule.

For many men, 2× bodyweight places you around the Novice-to-Intermediate range.
For many women, a similar benchmark happens closer to 1.75× bodyweight.

If you weigh 150 and pull 300 with full lockout, that’s strong for your size.

If you weigh 250 and pull 300, that’s a different tier entirely.

The calculator ranks you based on how your lift compares to lifters your size — not a universal rule that applies to everyone.

Myth: “405 means you’re advanced.”

Reality: 405 only matters when you compare it to who is lifting it.

405 at 180 pounds equals 2.25× bodyweight.
405 at 260 pounds equals 1.56× bodyweight.

Those are not the same strength level.

The plates look the same. Your placement depends on how that weight stacks up against others your size.

Myth: “Sumo is cheating.”

Reality: Sumo and conventional are different pulling styles, not shortcuts.

Sumo sets your feet wider. Conventional keeps them closer.

Both require:

• Breaking the bar from a dead stop
• Keeping your hips and abs tight
• Locking out fully at the top

If the rep starts from the floor and finishes with full lockout, it counts.

What matters is using the same style each time you test so your snapshot history compares like with like.

Myth: “Elite means competitive powerlifter.”

Reality: Elite in this calculator means top-tier strength for your bodyweight.

You do not need to compete to reach that level.

You need to:

• Pull from a dead stop
• Finish with full lockout
• Reach the multiplier threshold for your size

Some elite lifters compete. Others train consistently for years and reach that level without stepping on a platform.

Elite reflects where you rank among lifters your size — not whether you own a singlet.

Why context matters in strength comparisons

Deadlift strength is not judged in isolation.

It depends on:

• Your bodyweight
• Your goal
• Your training history
• The quality of your reps

Comparing your everyday training lift to someone else’s best competition pull leads to unrealistic expectations.

Instead:

• Check your tier.
• Look at how many pounds separate you from the next level.
• Review your snapshot history.

What matters is the weight you can pull cleanly, measured the same way every time.

Related Deadlift Tools

Once you know where your deadlift stands, the next step is to look at the other lifts that support it.

Deadlift strength rarely exists in isolation. If your pull stalls, the issue is often found in your squat, your upper back strength, or your ability to hold heavy weight in your hands.

The tools below use the same bodyweight-based tier system and snapshot tracking as this calculator. That means you can compare lifts side by side and see which one is lagging.

Trap Bar Deadlift Strength Standards

Use this when breaking the bar from the floor feels slow or you struggle to generate force off the ground.

The trap bar emphasizes leg drive and pushing strength. If your conventional deadlift stalls early, this tool helps you see whether your trap bar numbers are keeping pace with your bodyweight.

It also shows how many pounds separate you from the next tier so you can decide whether lower-body strength is holding you back.

Farmer’s Walk Strength Standards

Look here if your grip gives out before your hips and legs do.

Heavy carries test your ability to hold weight and stay tight while moving. If you lose your deadlift near lockout or struggle to keep the bar close, grip strength may be the issue.

This tool shows whether your loaded carry strength matches your pulling strength and tracks whether that gap is closing over time.

Bench Press Strength Standards

Deadlift strength depends on upper back stability.

If your shoulders round forward during heavy pulls or you have trouble staying tight at the top, pressing strength and upper body development matter.

This tool lets you compare your bench press to lifters your size and see whether your upper body strength is keeping up with your pulling strength.

Barbell Squat Strength Standards

If your deadlift stalls at the knees or feels weak off the floor, your squat may be behind.

The squat builds leg drive and hip strength that carry over to your pull. When your squat lags far behind your deadlift tier, it’s often a sign that lower-body strength needs attention.

Use this tool to see whether your squat is strong enough for your bodyweight and how far you are from moving up.

Weighted Pull-Ups Strength Standards

If your upper back rounds during heavy deadlifts or you struggle to keep your shoulders tight, pull-up strength matters.

Weighted pull-ups test how well you can control your body and maintain upper-back tension under weight.

This tool shows whether your pulling strength through the upper body matches what your deadlift demands.

Each of these tools stores results in the same snapshot system.

That means you can track which lift is improving, which one is stuck, and how far each is from the next tier — without guessing.

Balanced strength across these lifts builds a stronger deadlift.

Frequently Asked Questions

What is a good deadlift for my bodyweight?

For most trained men, a good deadlift starts around 2.0–2.3× bodyweight.
For most trained women, a good deadlift starts around 1.7–2.0× bodyweight.

If you weigh 180 pounds, a 405-pound deadlift equals 2.25× bodyweight. That places you around the Novice-to-Intermediate range for most lifters.

The calculator uses your bodyweight and estimated one-rep max to place you into the correct tier automatically, so you can see exactly where you stand.

How much should I be able to deadlift for my level?

Beginner lifters are typically below 1.8× bodyweight (men) or 1.3× (women).

Intermediate lifters usually fall around 2.3× (men) or 1.75× (women).

Advanced lifters often reach 2.65× (men) or 2.10× (women).

Progress usually happens in small steps. Adding 5–10 pounds to your working sets over several months leads to steady increases in your estimated max.

Use your snapshot history to confirm that your numbers are climbing over time.

What are deadlift strength standards by bodyweight?

Deadlift strength standards compare your one-rep max to your bodyweight.

Instead of looking only at the weight on the bar, the lift is divided by your bodyweight to determine your multiplier. That multiplier places you into a tier.

The standards table above shows where each tier falls for men and women across different bodyweights.

Men and women use different multiplier thresholds because strength distributions differ across sexes.

What is the average deadlift for men and women?

Among lifters who train consistently, most men fall between 1.8–2.2× bodyweight.

Most trained women fall between 1.3–1.8× bodyweight.

“Average” is not the same as Intermediate or Advanced. The calculator places you into percentile bands based on large competition datasets, which gives a clearer picture than a simple average.

Is a 405 deadlift good?

It depends on your bodyweight.

405 at 180 pounds equals 2.25× bodyweight. That is solid and places many lifters near the Intermediate range.

405 at 260 pounds equals 1.56× bodyweight. That is a different tier entirely.

The weight on the bar only tells part of the story. The calculator shows how that lift compares to others your size and how close you are to moving up.

How long does it take to reach 2× bodyweight?

For most consistent lifters, reaching 2× bodyweight takes anywhere from 1 to 3 years of structured training.

Beginners often add strength quickly in the first year. After that, progress slows and comes from steady increases in working sets, not constant max attempts.

If your triples and fives are moving up over time and your form stays tight, your 2× milestone will come.

Your snapshot history helps you see whether you’re trending toward that mark.

What deadlift multiplier is considered elite?

Elite is defined in this calculator as:

• 3.0× bodyweight and above for men
• 2.4× bodyweight and above for women

Competitive powerlifters at the highest levels may exceed those numbers.

The calculator sets Elite at the top end of performance for your bodyweight, not at world-record levels.

Are deadlift standards different for men and women?

Yes.

Men and women have different multiplier ranges because strength distributions differ across sexes.

For example, 2.3× bodyweight may place a man in Intermediate, while 1.75× bodyweight may place a woman in the same tier.

The calculator adjusts automatically based on the sex you select so your placement reflects a fair comparison.

Why do deadlift standards differ across websites?

Standards differ because data sources differ.

Some sites use small gym samples.
Others use self-reported numbers.
This calculator uses large-scale competition results sorted by bodyweight and percentile bands.

When the data changes, the tier cutoffs change.

That’s why it’s important to use one consistent system when tracking progress.

Should I use conventional or sumo deadlift standards?

You can use either conventional or sumo — but stay consistent.

Both styles count as long as:

• The bar starts from a dead stop
• You finish with full lockout

The calculator does not separate conventional and sumo standards. It assumes you use the same style each time you test so your snapshot history remains comparable.

Switching styles between tests makes long-term comparisons less useful.