The Heaviest Lift
Deadlift Standards: How Much Should You Deadlift?
For a 190 lb man, a good (intermediate) deadlift is about 380 lb for one rep, twice bodyweight. Beginner is about 190 lb and elite about 570 lb. For a 150 lb woman the intermediate mark is about 195 lb. Enter your bodyweight below to see your own deadlift standards and the level your best pull lands in.
Find Your Deadlift Level
Enter your bodyweight, pick your sex, and put in your best lift. Everything below updates as you type.
What Is the Average Deadlift?
About twice bodyweight for a man who has trained for a year or two.
There is no official average deadlift, because nobody tests the whole population. These standards give the typical deadlift for a lifter with a given amount of training at a given bodyweight. For someone who has trained regularly for a few months to a year, an honest estimated max usually sits between the novice and intermediate marks.
Average deadlift for men
The intermediate standard for men is twice bodyweight: 300 lb at 150 lb, 380 lb at 190 lb and 500 lb at 250 lb. Between novice (one and a half times bodyweight) and that mark, a 190 lb man who trains regularly pulls about 285 to 380 lb.
Average deadlift for women
The intermediate standard for women is about 1.3 times bodyweight: 145 lb at 110 lb, 195 lb at 150 lb and 245 lb at 190 lb. Between novice (bodyweight) and intermediate, a 150 lb woman who trains regularly pulls about 150 to 195 lb.
How Much Should You Deadlift for Your Weight?
Five steps, each a multiple of your bodyweight.
The deadlift is the heaviest of the main lifts, so its multiples are the biggest. For men the five levels work out at about bodyweight (beginner), one and a half times bodyweight (novice), twice bodyweight (intermediate), two and a half times bodyweight (advanced) and three times bodyweight (elite). For women the same steps are about 0.6, 1, 1.3, 1.9 and 2.4 times bodyweight.
So what is a good deadlift? For a man, twice bodyweight is the mark of a lifter who has trained consistently for a year or two. For a woman, 1.3 times bodyweight is the same milestone.
Is a 405 Deadlift Good?
The plate milestones, graded against these standards.
- 315 lb (three plates a side): novice for a 190 lb man, where intermediate starts at 380 lb, and intermediate for a 150 lb man.
- 405 lb (four plates a side): advanced for a 150 lb man, intermediate at 190 lb and novice from 230 to 250 lb bodyweight.
- 495 lb (five plates a side): advanced for men from 170 to 190 lb bodyweight and intermediate at 230 lb.
Four plates is a real milestone: for most men under about 200 lb it is at least intermediate, and lighter lifters who pull it are advanced or better. Put your own numbers into the calculator above for the exact verdict.
Where These Numbers Come From
Bodyweight ratios, the same ones used across the site.
Every level here is a fixed multiple of bodyweight, rounded to the nearest 5 lb (or 2.5 kg). They are the same deadlift figures as our strength standards page and the deadlift calculator, and the Romanian deadlift, barbell row and power clean standards are worked out from them.
These standards are bodyweight-ratio approximations aligned with widely used references in the strength and conditioning field, including ExRx.net. Nothing here is measured lab data, and no table anywhere else has been copied. Treat every figure as a target to aim at, not a verdict on you.
Last reviewed: .
Deadlift Standards for Men
Estimated 1-rep max including the bar, by bodyweight.
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lb | 110 lb | 165 lb | 220 lb | 275 lb | 330 lb |
| 130 lb | 130 lb | 195 lb | 260 lb | 325 lb | 390 lb |
| 150 lb | 150 lb | 225 lb | 300 lb | 375 lb | 450 lb |
| 170 lb | 170 lb | 255 lb | 340 lb | 425 lb | 510 lb |
| 190 lb (your bodyweight) | 190 lb | 285 lb | 380 lb | 475 lb | 570 lb |
| 210 lb | 210 lb | 315 lb | 420 lb | 525 lb | 630 lb |
| 230 lb | 230 lb | 345 lb | 460 lb | 575 lb | 690 lb |
| 250 lb | 250 lb | 375 lb | 500 lb | 625 lb | 750 lb |
Deadlift Standards for Women
Estimated 1-rep max including the bar, by bodyweight.
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lb | 65 lb | 110 lb | 145 lb | 210 lb | 265 lb |
| 130 lb | 80 lb | 130 lb | 170 lb | 245 lb | 310 lb |
| 150 lb | 90 lb | 150 lb | 195 lb | 285 lb | 360 lb |
| 170 lb | 100 lb | 170 lb | 220 lb | 325 lb | 410 lb |
| 190 lb | 115 lb | 190 lb | 245 lb | 360 lb | 455 lb |
| 210 lb | 125 lb | 210 lb | 275 lb | 400 lb | 505 lb |
| 230 lb | 140 lb | 230 lb | 300 lb | 435 lb | 550 lb |
| 250 lb | 150 lb | 250 lb | 325 lb | 475 lb | 600 lb |
A Worked Example
One heavy triple, turned into a level.
A 190 lb man pulls 365 lb for three reps. The deadlift calculator puts that at an estimated max of about 395 lb. On the men's table, the 190 lb row reads 380 lb for intermediate and 475 lb for advanced, so his deadlift is intermediate, with 80 lb to go before it reaches advanced.
If his bench and squat sit a level lower than his deadlift, that is normal for lifters with long arms, who tend to pull well and press less. The strength level calculator shows all four main lifts side by side for one bodyweight.
What These Standards Cannot Tell You
Stance, grip and gear all move the number.
These standards assume a conventional or sumo deadlift from the floor with a standard Olympic bar, no straps and no suit. Straps let you hold more than your grip can, a belt usually adds a little, and a trap bar pull is a different lift. If you use any of them, note it next to your number so you compare like with like.
Build matters more on the deadlift than on any other lift. Long arms and a short torso make the pull easier, and the reverse makes it harder. The tables also do not adjust for age. Use the levels to set your next target and to track your own progress, not as a ranking against other people.
More Tools
Estimate your max, then see where it ranks.
Frequently Asked Questions
Common questions about deadlift standards.
What is the average deadlift for men?
A man who trains regularly usually has an estimated max between the novice and intermediate marks, which at 190 lb bodyweight is about 285 to 380 lb. The intermediate standard is twice bodyweight: 300 lb at 150 lb and 500 lb at 250 lb.
What is the average deadlift for women?
A woman who trains regularly usually sits between the novice and intermediate marks, about 150 to 195 lb at 150 lb bodyweight. The intermediate standard for women is about 1.3 times bodyweight.
How much should I deadlift for my weight?
For men, about one and a half times bodyweight after several months of training and twice bodyweight after a year or two. For women, about bodyweight and then 1.3 times bodyweight. Enter your bodyweight above to see the exact figures.
Is a 405 deadlift good?
Yes. Four plates a side is advanced for a 150 lb man, intermediate at 190 lb and novice from 230 to 250 lb bodyweight. For most men under about 200 lb it is at least an intermediate pull.
What is a good deadlift?
Twice bodyweight for a man and about 1.3 times bodyweight for a woman. That is the intermediate standard, the level of someone who has trained consistently for a year or two.
Does a trap bar deadlift count?
Not for these tables. They assume a straight Olympic bar. Most lifters can pull more with a trap bar, so a trap bar number graded here would look better than it is.
How are these deadlift standards calculated?
Each level is a fixed multiple of bodyweight (for men 1, 1.5, 2, 2.5 and 3 times bodyweight; for women 0.6, 1, 1.3, 1.9 and 2.4), rounded to the nearest 5 lb. They are the same figures as the strength standards page.