The deadlift is usually the strongest lift for both men and women. A man with a year or two of consistent training typically deadlifts around twice his body weight, and a woman around 1.25 times. Beginners often start at or below body weight, and elite lifters pull three times their body weight or more, usually while screaming.
What counts as a deadlift here
These numbers are for a conventional or sumo barbell deadlift from the floor, with full lockout, no straps and no lifting suit. Trap bar deadlifts usually go a bit heavier, so don't compare them directly.
Average deadlift for men
One-rep max in pounds, rounded to the nearest 5 lb. Based on 1×, 1.5×, 2×, 2.5× and 3× body weight.
| Body weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 130 lb (59 kg) | 130 | 195 | 260 | 325 | 390 |
| 150 lb (68 kg) | 150 | 225 | 300 | 375 | 450 |
| 170 lb (77 kg) | 170 | 255 | 340 | 425 | 510 |
| 190 lb (86 kg) | 190 | 285 | 380 | 475 | 570 |
| 210 lb (95 kg) | 210 | 315 | 420 | 525 | 630 |
| 230 lb (104 kg) | 230 | 345 | 460 | 575 | 690 |
| 250 lb (113 kg) | 250 | 375 | 500 | 625 | 750 |
Average deadlift for women
One-rep max in pounds, rounded to the nearest 5 lb. Based on 0.5×, 1×, 1.25×, 1.75× and 2.5× body weight.
| Body weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb (45 kg) | 50 | 100 | 125 | 175 | 250 |
| 120 lb (54 kg) | 60 | 120 | 150 | 210 | 300 |
| 140 lb (64 kg) | 70 | 140 | 175 | 245 | 350 |
| 160 lb (73 kg) | 80 | 160 | 200 | 280 | 400 |
| 180 lb (82 kg) | 90 | 180 | 225 | 315 | 450 |
| 200 lb (91 kg) | 100 | 200 | 250 | 350 | 500 |
Many women progress very quickly on the deadlift, since it relies heavily on the glutes and hamstrings. Pulling body weight within the first few months is common.
Conventional or sumo?
Both are legal in competition and both count. Conventional (feet hip-width, hands outside the legs) uses more lower back and hamstrings. Sumo (wide stance, hands inside) uses more hips and quads and shortens the distance the bar travels. Pick the one that suits your build and feels strongest. Then prepare to defend that choice in internet comments for the rest of your life.
How age affects your deadlift
The deadlift is very demanding to recover from, so the effect of age shows up more in how often you can train it than in how much you can lift. Lifters over 40 often deadlift heavy every one to two weeks, with lighter variations like Romanian deadlifts in between.
How to deadlift more
- Set up the same way every time. Bar over mid-foot, shins close, hips set, chest up, then pull the slack out of the bar before you lift.
- Grip it right. Grip often fails before your back does. Use chalk, try a mixed or hook grip for heavy singles, and train grip with heavy holds.
- Don't train it to failure. Most strong pullers keep regular sets a rep or two short of failure. Grinding ugly reps adds fatigue, not strength.
- Add assistance work. Romanian deadlifts, rows and hip thrusts build the muscles that move the bar.
- Pull from the floor, not from your ego. Adding 10 lb with good form beats adding 30 lb with a rounded back.
Frequently asked questions
Is a 2× body weight deadlift good?
For men it's a solid intermediate milestone, and for women it's well into advanced territory.
How often should I deadlift?
Once or twice a week works for most people. Many lifters pull heavy once a week and do a lighter variation on another day.
Should I use lifting straps?
Straps are fine for extra back work when grip is the limit, but practise without them too, since straps aren't allowed in powerlifting.
