Isometric Deadlift Pull Strength Standards Calculator
Under strict Isometric Deadlift Pull strength standards, Novice starts around 0.6x bodyweight for men and 0.4x for women, while Elite starts around 1.9x for men and 1.45x for women using the normalized 60-second weighted-hold score.
Enter your sex, bodyweight, age, added load, and hold time to see whether your Isometric Deadlift Pull is Novice, Intermediate, Advanced, or Elite for your bodyweight and age.
The calculator converts added load and hold time into an equivalent added-load-to-bodyweight ratio at 60 seconds, then compares that score with the Isometric Deadlift Pull standards for your sex, bodyweight, and age. This keeps the result focused on weighted isometric strength instead of reps, estimated 1RM, or unloaded hold time.
Understanding Your Isometric Deadlift Pull Score
Your score shows how strong your Isometric Deadlift Pull was for your bodyweight. It considers both the weight you added and how long you held the position.
A higher score means you held more weight, held the position longer, or did both. For example, adding weight can improve your score even if the hold is shorter, while holding the same weight longer can also improve it.
Your result is classified as Beginner, Novice, Intermediate, Advanced, or Elite. Use that level to understand your current performance, then use the calculator’s next target to plan what to improve.
Only compare attempts performed with the same setup, body position, load placement, side-handling rule, and stop rules. Otherwise, a higher score may reflect an easier setup rather than improved strength.
Isometric Deadlift Pull Strength Standards
The tables below show the added weight needed to reach each Isometric Deadlift Pull strength level when the hold lasts 60 seconds.
Find the row closest to your bodyweight, then compare your added weight with the Novice, Intermediate, Advanced, Elite, and Stretch targets. If your hold lasted more or less than 60 seconds, use the calculator because hold time changes the result.
These are Endura’s standards for comparing consistent Isometric Deadlift Pull attempts. They are not population averages.
How Endura set these standards: We anchored the test at a strict 60-second Isometric Deadlift Pull, calibrated added-weight-to-bodyweight targets to balance load and hold time, and checked the tiers against the reviewed movement anchors for this exercise. These are Endura benchmarks, not population percentiles.
| Bodyweight | Novice 0.6x | Intermediate 1x | Advanced 1.45x | Elite 1.9x | Stretch target 2.3x |
|---|---|---|---|---|---|
| 120 lb | 72 lb | 120 lb | 174 lb | 228 lb+ | 276 lb |
| 130 lb | 78 lb | 130 lb | 188.5 lb | 247 lb+ | 299 lb |
| 140 lb | 84 lb | 140 lb | 203 lb | 266 lb+ | 322 lb |
| 150 lb | 90 lb | 150 lb | 217.5 lb | 285 lb+ | 345 lb |
| 160 lb | 96 lb | 160 lb | 232 lb | 304 lb+ | 368 lb |
| 170 lb | 102 lb | 170 lb | 246.5 lb | 323 lb+ | 391 lb |
| 180 lb | 108 lb | 180 lb | 261 lb | 342 lb+ | 414 lb |
| 190 lb | 114 lb | 190 lb | 275.5 lb | 361 lb+ | 437 lb |
| 200 lb | 120 lb | 200 lb | 290 lb | 380 lb+ | 460 lb |
| 210 lb | 126 lb | 210 lb | 304.5 lb | 399 lb+ | 483 lb |
| 220 lb | 132 lb | 220 lb | 319 lb | 418 lb+ | 506 lb |
| 230 lb | 138 lb | 230 lb | 333.5 lb | 437 lb+ | 529 lb |
| 240 lb | 144 lb | 240 lb | 348 lb | 456 lb+ | 552 lb |
| 250 lb | 150 lb | 250 lb | 362.5 lb | 475 lb+ | 575 lb |
| 260 lb | 156 lb | 260 lb | 377 lb | 494 lb+ | 598 lb |
| Bodyweight | Novice 0.4x | Intermediate 0.75x | Advanced 1.1x | Elite 1.45x | Stretch target 1.8x |
|---|---|---|---|---|---|
| 100 lb | 40 lb | 75 lb | 110 lb | 145 lb+ | 180 lb |
| 110 lb | 44 lb | 82.5 lb | 121 lb | 159.5 lb+ | 198 lb |
| 120 lb | 48 lb | 90 lb | 132 lb | 174 lb+ | 216 lb |
| 130 lb | 52 lb | 97.5 lb | 143 lb | 188.5 lb+ | 234 lb |
| 140 lb | 56 lb | 105 lb | 154 lb | 203 lb+ | 252 lb |
| 150 lb | 60 lb | 112.5 lb | 165 lb | 217.5 lb+ | 270 lb |
| 160 lb | 64 lb | 120 lb | 176 lb | 232 lb+ | 288 lb |
| 170 lb | 68 lb | 127.5 lb | 187 lb | 246.5 lb+ | 306 lb |
| 180 lb | 72 lb | 135 lb | 198 lb | 261 lb+ | 324 lb |
| 190 lb | 76 lb | 142.5 lb | 209 lb | 275.5 lb+ | 342 lb |
| 200 lb | 80 lb | 150 lb | 220 lb | 290 lb+ | 360 lb |
| 210 lb | 84 lb | 157.5 lb | 231 lb | 304.5 lb+ | 378 lb |
| 220 lb | 88 lb | 165 lb | 242 lb | 319 lb+ | 396 lb |
How the Isometric Deadlift Pull Calculator Works
The calculator first compares the weight you added with your bodyweight. It then adjusts the result based on how long you held the Isometric Deadlift Pull. Pounds and kilograms are converted automatically, so you can use either unit.
For example, a 180 lb person holding 180 lb for 60 seconds scores 1x bodyweight. Holding the same weight longer raises the score, while holding it for less time lowers the score. Extra time can improve the score for up to 120 seconds; holding longer than that does not add more credit.
Your age and sex determine which strength standards your score is compared with. They do not change the score produced by the attempt itself.
The calculator also shows how much added weight you would need to reach the next strength level at the same hold time you entered. This gives you a practical target without requiring every test to last exactly 60 seconds.
Isometric Deadlift Pull Load and Hold-Time Comparisons
Added weight and hold time both affect your Isometric Deadlift Pull score. These examples show how different attempts compare for a 180-pound person.
| Added weight | Hold time | Added-load ratio | Normalized score |
|---|---|---|---|
| 180 lb | 60 sec | 1x | 1x |
| 270 lb | 30 sec | 1.5x | 0.892x |
| 90 lb | 120 sec | 0.5x | 1x |
A heavier attempt does not necessarily produce a higher score if it is held for much less time. Use the calculator to compare attempts using your own bodyweight and exact hold time.
Isometric Deadlift Pull Milestones and Next Targets
Isometric Deadlift Pull progress can come from adding weight, holding the position longer, or improving both. These changes do not affect your score equally. A shorter hold requires more added weight to reach the same strength level, while a longer hold requires less weight because the calculator gives credit for the additional time.
For example, a 180 lb man reaches the Intermediate benchmark with 180 lb for 60 seconds. He would need about 302.5 lb for a 30-second hold, or 120 lb for a 90-second hold, to reach the same level. Use the table for reference, then enter your own bodyweight, sex, age, and hold time into the calculator for your exact next target.
| Example user | Hold time | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 180 lb man | 30 sec | 181.5 lb | 302.5 lb | 439 lb | 575 lb |
| 180 lb man | 60 sec | 108 lb | 180 lb | 261 lb | 342 lb |
| 180 lb man | 90 sec | 72 lb | 120 lb | 174 lb | 228 lb |
| 140 lb woman | 30 sec | 94 lb | 176.5 lb | 259 lb | 341.5 lb |
| 140 lb woman | 60 sec | 56 lb | 105 lb | 154 lb | 203 lb |
| 140 lb woman | 90 sec | 37.5 lb | 70 lb | 102.5 lb | 135.5 lb |
Isometric Deadlift Pull Testing Rules
Bar is loaded from blocks, rack pins, or a controlled setup into the approved fixed pull height; timing starts only once the lifter is braced, standing in the approved hinge angle, and the bar is motionless without resting on supports. During the attempt, bar height, hip position, back angle, grip, foot stance, and lockout or partial-lockout position remain controlled for the full entered duration.
Timing stops when the bar drops, rests on supports, rises into a different position, hitching or shrugging changes the test, grip fails, stance changes materially, or the user ends the hold. Entered load is total straight-bar load held in the deadlift-pull position, including bar and plates; it is external load only and does not include bodyweight. Bilateral straight-bar hold; no side selector or summed-side behavior applies.
| Attempt rule | Counts? |
|---|---|
| Bar height, hip position, back angle, grip, foot stance, and lockout or partial-lockout position remain controlled for the full entered duration. | Yes |
| Bilateral straight-bar hold; no side selector or summed-side behavior applies. | Yes |
| Pushing or pulling against immovable pins, force-plate pulls, bouncing from blocks, resting on straps or rack supports, rep sets, rack-pull reps, trap-bar substitutions, and unloaded holds do not count. | No |
| The recorded time continues after a stop condition occurs: the bar drops, rests on supports, rises into a different position, hitching or shrugging changes the test, grip fails, stance changes materially, or the user ends the hold | No |
Related Strength Standards Tools
Isometric Deadlift Pull combines external load with hold time, so the closest comparison is Isometric Mid-Thigh Pull. Using both calculators can show how a change in position, implement, or scoring method changes the result.
Barbell Deadlift (Raw) and Barbell Rack Pull provide the primary nearby comparisons, while Barbell Pause Deadlift and Isometric Hex Bar Deadlift Pull broaden the comparison to other strength qualities. Because these tools measure different performances, use them to explore other parts of your strength profile—not as interchangeable Isometric Deadlift Pull scores.
| Related tool | Why it is related | What that tool measures |
|---|---|---|
| Isometric Mid-Thigh Pull Strength Standards | Closest weighted-hold comparison | Added load and hold time combined into a weighted-hold score |
| Barbell Deadlift (Raw) | Primary dynamic-strength comparison | Estimated maximum strength using a different scoring method |
| Barbell Rack Pull | Primary dynamic-strength comparison | Estimated maximum strength using a different scoring method |
| Barbell Pause Deadlift | Broader loaded-performance comparison | Estimated maximum strength using a different scoring method |
| Isometric Hex Bar Deadlift Pull Strength Standards | Broader loaded-performance comparison | Added load and hold time combined into a weighted-hold score |