Deficit Deadlift Standards

Measured in kg

Deficit Deadlift strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Deficit Deadlift standards are based on 121,186 lifts by Strength Level users

Male
Female

Male

Male Deficit Deadlift Standards (kg)

Weight

Strength Level	Weight
Beginner	90 kg
Novice	124 kg
Intermediate	165 kg
Advanced	212 kg
Elite	262 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	1.00x
Novice	1.50x
Intermediate	2.00x
Advanced	2.50x
Elite	3.25x

How much should I be able to Deficit Deadlift? (kg)

What is the average Deficit Deadlift? The average Deficit Deadlift weight for a male lifter is 165 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Deficit Deadlift? Male beginners should aim to lift 90 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	50	72	99	129	163
55	58	81	110	142	177
60	66	91	120	154	191
65	74	100	131	166	204
70	81	108	141	177	216
75	89	117	150	188	228
80	96	125	159	198	239
85	103	133	168	208	250
90	109	140	177	218	260
95	116	148	185	227	270
100	122	155	193	236	280
105	129	162	201	244	290
110	135	169	209	253	299
115	141	176	216	261	308
120	147	182	223	269	316
125	152	189	231	277	325
130	158	195	237	284	333
135	164	201	244	292	341
140	169	207	251	299	349

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	77	106	141	180	223
20	88	121	161	206	255
25	90	124	165	212	262
30	90	124	165	212	262
35	90	124	165	212	262
40	90	124	165	212	262
45	86	117	156	201	248
50	80	110	146	187	232
55	74	101	135	173	214
60	67	93	123	158	195
65	61	84	111	143	177
70	55	75	100	129	159
75	49	68	90	115	143
80	44	61	80	103	128
85	39	54	72	93	114
90	35	49	65	83	103

How many sets and reps of Deficit Deadlift should I do?

These are the most popular Deficit Deadlift workouts done by male lifters:

3x5 12%

3x8 11%

5x5 9%

2x6 7%

3x3 5%

3x6 4%

4x8 3%

5x10 3%

2x5 3%

4x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	12%	80
2	3	8	11%	72
3	5	5	9%	64
4	2	6	7%	46
5	3	3	5%	34
6	3	6	4%	24
7	4	8	3%	23
7	5	10	3%	23
9	2	5	3%	22
10	4	10	3%	21

Calculate Your Strength Level

Female

Female Deficit Deadlift Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	51 kg
Novice	72 kg
Intermediate	97 kg
Advanced	126 kg
Elite	157 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.50x
Advanced	2.00x
Elite	2.25x

How much should I be able to Deficit Deadlift? (kg)

What is the average Deficit Deadlift? The average Deficit Deadlift weight for a female lifter is 97 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Deficit Deadlift? Female beginners should aim to lift 51 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	31	45	64	85	108
45	36	51	71	93	118
50	40	57	77	101	126
55	45	63	84	108	134
60	50	68	90	115	142
65	54	73	96	122	149
70	58	78	101	128	156
75	62	82	106	134	163
80	66	86	111	139	169
85	69	91	116	145	175
90	73	95	121	150	180
95	77	99	125	155	186
100	80	103	129	159	191
105	83	106	134	164	196
110	86	110	138	169	201
115	89	113	142	173	206
120	92	117	145	177	210

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	61	83	108	134
20	50	70	95	123	153
25	51	72	97	126	157
30	51	72	97	126	157
35	51	72	97	126	157
40	51	72	97	126	157
45	49	68	92	120	149
50	46	64	86	112	139
55	42	59	79	103	129
60	38	54	73	94	117
65	35	49	66	85	106
70	31	44	59	77	96
75	28	39	53	69	86
80	25	35	47	62	77
85	22	31	42	55	69
90	20	28	38	50	62

How many sets and reps of Deficit Deadlift should I do?

These are the most popular Deficit Deadlift workouts done by female lifters:

3x8 9%

4x8 8%

3x5 8%

4x3 7%

3x3 5%

5x5 5%

4x10 5%

4x4 4%

2x5 4%

5x3 4%

5x8 4%

3x4 4%

Rank	Sets	Reps	Percent	Workouts
1	3	8	9%	9
2	4	8	8%	8
2	3	5	8%	8
4	4	3	7%	7
5	3	3	5%	5
5	5	5	5%	5
5	4	10	5%	5
8	4	4	4%	4
8	2	5	4%	4
8	5	3	4%	4
8	5	8	4%	4
8	3	4	4%	4

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	50	72	99	129	163
55	58	81	110	142	177
60	66	91	120	154	191
65	74	100	131	166	204
70	81	108	141	177	216
75	89	117	150	188	228
80	96	125	159	198	239
85	103	133	168	208	250
90	109	140	177	218	260
95	116	148	185	227	270
100	122	155	193	236	280
105	129	162	201	244	290
110	135	169	209	253	299
115	141	176	216	261	308
120	147	182	223	269	316
125	152	189	231	277	325
130	158	195	237	284	333
135	164	201	244	292	341
140	169	207	251	299	349

Age	Beg.	Nov.	Int.	Adv.	Elite
15	77	106	141	180	223
20	88	121	161	206	255
25	90	124	165	212	262
30	90	124	165	212	262
35	90	124	165	212	262
40	90	124	165	212	262
45	86	117	156	201	248
50	80	110	146	187	232
55	74	101	135	173	214
60	67	93	123	158	195
65	61	84	111	143	177
70	55	75	100	129	159
75	49	68	90	115	143
80	44	61	80	103	128
85	39	54	72	93	114
90	35	49	65	83	103

Rank	Sets	Reps	Percent	Workouts
1	3	5	12%	80
2	3	8	11%	72
3	5	5	9%	64
4	2	6	7%	46
5	3	3	5%	34
6	3	6	4%	24
7	4	8	3%	23
7	5	10	3%	23
9	2	5	3%	22
10	4	10	3%	21

BW	Beg.	Nov.	Int.	Adv.	Elite
40	31	45	64	85	108
45	36	51	71	93	118
50	40	57	77	101	126
55	45	63	84	108	134
60	50	68	90	115	142
65	54	73	96	122	149
70	58	78	101	128	156
75	62	82	106	134	163
80	66	86	111	139	169
85	69	91	116	145	175
90	73	95	121	150	180
95	77	99	125	155	186
100	80	103	129	159	191
105	83	106	134	164	196
110	86	110	138	169	201
115	89	113	142	173	206
120	92	117	145	177	210

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	61	83	108	134
20	50	70	95	123	153
25	51	72	97	126	157
30	51	72	97	126	157
35	51	72	97	126	157
40	51	72	97	126	157
45	49	68	92	120	149
50	46	64	86	112	139
55	42	59	79	103	129
60	38	54	73	94	117
65	35	49	66	85	106
70	31	44	59	77	96
75	28	39	53	69	86
80	25	35	47	62	77
85	22	31	42	55	69
90	20	28	38	50	62

Rank	Sets	Reps	Percent	Workouts
1	3	8	9%	9
2	4	8	8%	8
2	3	5	8%	8
4	4	3	7%	7
5	3	3	5%	5
5	5	5	5%	5
5	4	10	5%	5
8	4	4	4%	4
8	2	5	4%	4
8	5	3	4%	4
8	5	8	4%	4
8	3	4	4%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
50	50	72	99	129	163
55	58	81	110	142	177
60	66	91	120	154	191
65	74	100	131	166	204
70	81	108	141	177	216
75	89	117	150	188	228
80	96	125	159	198	239
85	103	133	168	208	250
90	109	140	177	218	260
95	116	148	185	227	270
100	122	155	193	236	280
105	129	162	201	244	290
110	135	169	209	253	299
115	141	176	216	261	308
120	147	182	223	269	316
125	152	189	231	277	325
130	158	195	237	284	333
135	164	201	244	292	341
140	169	207	251	299	349

Age	Beg.	Nov.	Int.	Adv.	Elite
15	77	106	141	180	223
20	88	121	161	206	255
25	90	124	165	212	262
30	90	124	165	212	262
35	90	124	165	212	262
40	90	124	165	212	262
45	86	117	156	201	248
50	80	110	146	187	232
55	74	101	135	173	214
60	67	93	123	158	195
65	61	84	111	143	177
70	55	75	100	129	159
75	49	68	90	115	143
80	44	61	80	103	128
85	39	54	72	93	114
90	35	49	65	83	103

Rank	Sets	Reps	Percent	Workouts
1	3	5	12%	80
2	3	8	11%	72
3	5	5	9%	64
4	2	6	7%	46
5	3	3	5%	34
6	3	6	4%	24
7	4	8	3%	23
7	5	10	3%	23
9	2	5	3%	22
10	4	10	3%	21

BW	Beg.	Nov.	Int.	Adv.	Elite
40	31	45	64	85	108
45	36	51	71	93	118
50	40	57	77	101	126
55	45	63	84	108	134
60	50	68	90	115	142
65	54	73	96	122	149
70	58	78	101	128	156
75	62	82	106	134	163
80	66	86	111	139	169
85	69	91	116	145	175
90	73	95	121	150	180
95	77	99	125	155	186
100	80	103	129	159	191
105	83	106	134	164	196
110	86	110	138	169	201
115	89	113	142	173	206
120	92	117	145	177	210

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	61	83	108	134
20	50	70	95	123	153
25	51	72	97	126	157
30	51	72	97	126	157
35	51	72	97	126	157
40	51	72	97	126	157
45	49	68	92	120	149
50	46	64	86	112	139
55	42	59	79	103	129
60	38	54	73	94	117
65	35	49	66	85	106
70	31	44	59	77	96
75	28	39	53	69	86
80	25	35	47	62	77
85	22	31	42	55	69
90	20	28	38	50	62

Rank	Sets	Reps	Percent	Workouts
1	3	8	9%	9
2	4	8	8%	8
2	3	5	8%	8
4	4	3	7%	7
5	3	3	5%	5
5	5	5	5%	5
5	4	10	5%	5
8	4	4	4%	4
8	2	5	4%	4
8	5	3	4%	4
8	5	8	4%	4
8	3	4	4%	4

Deficit Deadlift Standards

Measured in kg

Deficit Deadlift strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Male

Male Deficit Deadlift Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Deficit Deadlift? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Deficit Deadlift should I do?

Calculate Your Strength Level

Female

Female Deficit Deadlift Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Deficit Deadlift? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Deficit Deadlift should I do?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	50	72	99	129	163
55	58	81	110	142	177
60	66	91	120	154	191
65	74	100	131	166	204
70	81	108	141	177	216
75	89	117	150	188	228
80	96	125	159	198	239
85	103	133	168	208	250
90	109	140	177	218	260
95	116	148	185	227	270
100	122	155	193	236	280
105	129	162	201	244	290
110	135	169	209	253	299
115	141	176	216	261	308
120	147	182	223	269	316
125	152	189	231	277	325
130	158	195	237	284	333
135	164	201	244	292	341
140	169	207	251	299	349

Age	Beg.	Nov.	Int.	Adv.	Elite
15	77	106	141	180	223
20	88	121	161	206	255
25	90	124	165	212	262
30	90	124	165	212	262
35	90	124	165	212	262
40	90	124	165	212	262
45	86	117	156	201	248
50	80	110	146	187	232
55	74	101	135	173	214
60	67	93	123	158	195
65	61	84	111	143	177
70	55	75	100	129	159
75	49	68	90	115	143
80	44	61	80	103	128
85	39	54	72	93	114
90	35	49	65	83	103

Rank	Sets	Reps	Percent	Workouts
1	3	5	12%	80
2	3	8	11%	72
3	5	5	9%	64
4	2	6	7%	46
5	3	3	5%	34
6	3	6	4%	24
7	4	8	3%	23
7	5	10	3%	23
9	2	5	3%	22
10	4	10	3%	21

BW	Beg.	Nov.	Int.	Adv.	Elite
40	31	45	64	85	108
45	36	51	71	93	118
50	40	57	77	101	126
55	45	63	84	108	134
60	50	68	90	115	142
65	54	73	96	122	149
70	58	78	101	128	156
75	62	82	106	134	163
80	66	86	111	139	169
85	69	91	116	145	175
90	73	95	121	150	180
95	77	99	125	155	186
100	80	103	129	159	191
105	83	106	134	164	196
110	86	110	138	169	201
115	89	113	142	173	206
120	92	117	145	177	210

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	61	83	108	134
20	50	70	95	123	153
25	51	72	97	126	157
30	51	72	97	126	157
35	51	72	97	126	157
40	51	72	97	126	157
45	49	68	92	120	149
50	46	64	86	112	139
55	42	59	79	103	129
60	38	54	73	94	117
65	35	49	66	85	106
70	31	44	59	77	96
75	28	39	53	69	86
80	25	35	47	62	77
85	22	31	42	55	69
90	20	28	38	50	62

Rank	Sets	Reps	Percent	Workouts
1	3	8	9%	9
2	4	8	8%	8
2	3	5	8%	8
4	4	3	7%	7
5	3	3	5%	5
5	5	5	5%	5
5	4	10	5%	5
8	4	4	4%	4
8	2	5	4%	4
8	5	3	4%	4
8	5	8	4%	4
8	3	4	4%	4