Deficit Deadlift Standards

Measured in lb

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 (lb)

Weight

Strength Level	Weight
Beginner	199 lb
Novice	273 lb
Intermediate	364 lb
Advanced	467 lb
Elite	577 lb

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? (lb)

What is the average Deficit Deadlift? The average Deficit Deadlift weight for a male lifter is 364 lb (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 199 lb (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
110	110	158	217	285	358
120	127	177	239	310	387
130	142	196	261	335	414
140	158	214	281	358	440
150	173	231	301	381	465
160	188	248	321	403	490
170	202	265	340	424	513
180	216	281	358	444	535
190	230	297	375	464	556
200	243	312	393	483	577
210	256	327	409	501	597
220	269	341	425	519	617
230	282	355	441	536	636
240	294	369	457	553	654
250	306	383	471	570	672
260	318	396	486	586	690
270	330	409	500	601	707
280	341	421	514	617	723
290	352	434	528	632	739
300	363	446	541	646	755
310	374	458	554	661	771

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	170	233	310	398	492
20	194	266	354	455	562
25	199	273	364	467	577
30	199	273	364	467	577
35	199	273	364	467	577
40	199	273	364	467	577
45	189	259	344	442	547
50	176	242	322	413	511
55	163	223	297	381	472
60	149	204	271	348	431
65	135	185	246	315	390
70	121	166	221	284	351
75	109	149	198	254	315
80	97	133	177	228	282
85	87	119	159	204	252
90	78	107	143	183	226

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	113 lb
Novice	159 lb
Intermediate	214 lb
Advanced	278 lb
Elite	347 lb

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? (lb)

What is the average Deficit Deadlift? The average Deficit Deadlift weight for a female lifter is 214 lb (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 113 lb (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
90	69	102	143	191	243
100	79	114	157	207	261
110	89	125	170	222	278
120	98	136	183	237	294
130	107	147	195	251	310
140	116	157	207	264	324
150	124	167	218	276	338
160	132	176	229	288	352
170	140	185	239	300	364
180	148	194	249	311	376
190	155	202	258	321	388
200	162	210	268	332	399
210	169	218	276	342	410
220	176	226	285	351	421
230	182	233	293	360	431
240	189	241	301	369	440
250	195	248	309	378	450
260	201	254	317	386	459

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	97	135	183	237	296
20	110	155	209	271	338
25	113	159	214	278	347
30	113	159	214	278	347
35	113	159	214	278	347
40	113	159	214	278	347
45	107	150	203	264	329
50	100	140	190	246	307
55	93	130	175	227	284
60	85	118	160	208	259
65	77	107	145	188	234
70	69	96	130	169	211
75	62	86	117	152	189
80	55	77	105	136	169
85	50	69	94	122	152
90	44	62	84	109	136

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
110	110	158	217	285	358
120	127	177	239	310	387
130	142	196	261	335	414
140	158	214	281	358	440
150	173	231	301	381	465
160	188	248	321	403	490
170	202	265	340	424	513
180	216	281	358	444	535
190	230	297	375	464	556
200	243	312	393	483	577
210	256	327	409	501	597
220	269	341	425	519	617
230	282	355	441	536	636
240	294	369	457	553	654
250	306	383	471	570	672
260	318	396	486	586	690
270	330	409	500	601	707
280	341	421	514	617	723
290	352	434	528	632	739
300	363	446	541	646	755
310	374	458	554	661	771

Age	Beg.	Nov.	Int.	Adv.	Elite
15	170	233	310	398	492
20	194	266	354	455	562
25	199	273	364	467	577
30	199	273	364	467	577
35	199	273	364	467	577
40	199	273	364	467	577
45	189	259	344	442	547
50	176	242	322	413	511
55	163	223	297	381	472
60	149	204	271	348	431
65	135	185	246	315	390
70	121	166	221	284	351
75	109	149	198	254	315
80	97	133	177	228	282
85	87	119	159	204	252
90	78	107	143	183	226

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
90	69	102	143	191	243
100	79	114	157	207	261
110	89	125	170	222	278
120	98	136	183	237	294
130	107	147	195	251	310
140	116	157	207	264	324
150	124	167	218	276	338
160	132	176	229	288	352
170	140	185	239	300	364
180	148	194	249	311	376
190	155	202	258	321	388
200	162	210	268	332	399
210	169	218	276	342	410
220	176	226	285	351	421
230	182	233	293	360	431
240	189	241	301	369	440
250	195	248	309	378	450
260	201	254	317	386	459

Age	Beg.	Nov.	Int.	Adv.	Elite
15	97	135	183	237	296
20	110	155	209	271	338
25	113	159	214	278	347
30	113	159	214	278	347
35	113	159	214	278	347
40	113	159	214	278	347
45	107	150	203	264	329
50	100	140	190	246	307
55	93	130	175	227	284
60	85	118	160	208	259
65	77	107	145	188	234
70	69	96	130	169	211
75	62	86	117	152	189
80	55	77	105	136	169
85	50	69	94	122	152
90	44	62	84	109	136

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
110	110	158	217	285	358
120	127	177	239	310	387
130	142	196	261	335	414
140	158	214	281	358	440
150	173	231	301	381	465
160	188	248	321	403	490
170	202	265	340	424	513
180	216	281	358	444	535
190	230	297	375	464	556
200	243	312	393	483	577
210	256	327	409	501	597
220	269	341	425	519	617
230	282	355	441	536	636
240	294	369	457	553	654
250	306	383	471	570	672
260	318	396	486	586	690
270	330	409	500	601	707
280	341	421	514	617	723
290	352	434	528	632	739
300	363	446	541	646	755
310	374	458	554	661	771

Age	Beg.	Nov.	Int.	Adv.	Elite
15	170	233	310	398	492
20	194	266	354	455	562
25	199	273	364	467	577
30	199	273	364	467	577
35	199	273	364	467	577
40	199	273	364	467	577
45	189	259	344	442	547
50	176	242	322	413	511
55	163	223	297	381	472
60	149	204	271	348	431
65	135	185	246	315	390
70	121	166	221	284	351
75	109	149	198	254	315
80	97	133	177	228	282
85	87	119	159	204	252
90	78	107	143	183	226

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
90	69	102	143	191	243
100	79	114	157	207	261
110	89	125	170	222	278
120	98	136	183	237	294
130	107	147	195	251	310
140	116	157	207	264	324
150	124	167	218	276	338
160	132	176	229	288	352
170	140	185	239	300	364
180	148	194	249	311	376
190	155	202	258	321	388
200	162	210	268	332	399
210	169	218	276	342	410
220	176	226	285	351	421
230	182	233	293	360	431
240	189	241	301	369	440
250	195	248	309	378	450
260	201	254	317	386	459

Age	Beg.	Nov.	Int.	Adv.	Elite
15	97	135	183	237	296
20	110	155	209	271	338
25	113	159	214	278	347
30	113	159	214	278	347
35	113	159	214	278	347
40	113	159	214	278	347
45	107	150	203	264	329
50	100	140	190	246	307
55	93	130	175	227	284
60	85	118	160	208	259
65	77	107	145	188	234
70	69	96	130	169	211
75	62	86	117	152	189
80	55	77	105	136	169
85	50	69	94	122	152
90	44	62	84	109	136

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 lb

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

Male

Male Deficit Deadlift Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

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 (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
110	110	158	217	285	358
120	127	177	239	310	387
130	142	196	261	335	414
140	158	214	281	358	440
150	173	231	301	381	465
160	188	248	321	403	490
170	202	265	340	424	513
180	216	281	358	444	535
190	230	297	375	464	556
200	243	312	393	483	577
210	256	327	409	501	597
220	269	341	425	519	617
230	282	355	441	536	636
240	294	369	457	553	654
250	306	383	471	570	672
260	318	396	486	586	690
270	330	409	500	601	707
280	341	421	514	617	723
290	352	434	528	632	739
300	363	446	541	646	755
310	374	458	554	661	771

Age	Beg.	Nov.	Int.	Adv.	Elite
15	170	233	310	398	492
20	194	266	354	455	562
25	199	273	364	467	577
30	199	273	364	467	577
35	199	273	364	467	577
40	199	273	364	467	577
45	189	259	344	442	547
50	176	242	322	413	511
55	163	223	297	381	472
60	149	204	271	348	431
65	135	185	246	315	390
70	121	166	221	284	351
75	109	149	198	254	315
80	97	133	177	228	282
85	87	119	159	204	252
90	78	107	143	183	226

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
90	69	102	143	191	243
100	79	114	157	207	261
110	89	125	170	222	278
120	98	136	183	237	294
130	107	147	195	251	310
140	116	157	207	264	324
150	124	167	218	276	338
160	132	176	229	288	352
170	140	185	239	300	364
180	148	194	249	311	376
190	155	202	258	321	388
200	162	210	268	332	399
210	169	218	276	342	410
220	176	226	285	351	421
230	182	233	293	360	431
240	189	241	301	369	440
250	195	248	309	378	450
260	201	254	317	386	459

Age	Beg.	Nov.	Int.	Adv.	Elite
15	97	135	183	237	296
20	110	155	209	271	338
25	113	159	214	278	347
30	113	159	214	278	347
35	113	159	214	278	347
40	113	159	214	278	347
45	107	150	203	264	329
50	100	140	190	246	307
55	93	130	175	227	284
60	85	118	160	208	259
65	77	107	145	188	234
70	69	96	130	169	211
75	62	86	117	152	189
80	55	77	105	136	169
85	50	69	94	122	152
90	44	62	84	109	136

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