Dumbbell Deadlift Standards (lb)

The average Dumbbell Deadlift is 90 lb for men and 57 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell Deadlift strength standards are based on 153,974 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Dumbbell Deadlift Standards (lb)

Weight

Strength Level	Weight
Beginner	28 lb
Novice	54 lb
Intermediate	90 lb
Advanced	136 lb
Elite	188 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.35x
Intermediate	0.55x
Advanced	0.80x
Elite	1.15x

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

What is the average Dumbbell Deadlift? The average Dumbbell Deadlift weight for a male lifter is 90 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Deadlift? Male beginners should aim to lift 28 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	16	35	64	102	145
120	18	39	69	108	153
130	21	43	74	114	160
140	23	46	79	120	167
150	26	50	84	126	174
160	28	53	88	131	180
170	31	57	92	136	186
180	33	60	96	141	192
190	36	63	100	146	198
200	38	66	104	150	203
210	40	69	108	155	208
220	42	72	111	159	213
230	44	75	115	163	218
240	46	77	118	167	222
250	48	80	121	171	227
260	50	82	124	175	231
270	52	85	127	179	235
280	54	87	130	182	239
290	56	90	133	186	243
300	58	92	136	189	247
310	60	95	139	192	251

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	46	77	116	160
20	27	52	88	132	183
25	28	54	90	136	188
30	28	54	90	136	188
35	28	54	90	136	188
40	28	54	90	136	188
45	26	51	85	129	178
50	25	48	80	120	166
55	23	44	74	111	154
60	21	40	67	101	140
65	19	36	61	92	127
70	17	33	55	82	114
75	15	29	49	74	102
80	14	26	44	66	92
85	12	24	39	59	82
90	11	21	35	53	74

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

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

3x10 22%

3x12 12%

3x8 10%

2x10 6%

3x6 5%

4x10 5%

5x10 4%

4x12 3%

3x5 3%

3x15 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	184
2	3	12	12%	98
3	3	8	10%	82
4	2	10	6%	49
5	3	6	5%	43
6	4	10	5%	40
7	5	10	4%	35
8	4	12	3%	29
9	3	5	3%	25
10	3	15	3%	22

Female

Female Dumbbell Deadlift Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	16 lb
Novice	33 lb
Intermediate	57 lb
Advanced	87 lb
Elite	121 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.25x
Intermediate	0.40x
Advanced	0.60x
Elite	0.85x

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

What is the average Dumbbell Deadlift? The average Dumbbell Deadlift weight for a female lifter is 57 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Deadlift? Female beginners should aim to lift 16 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	23	43	69	100
100	11	26	46	73	104
110	13	28	49	77	108
120	14	30	52	80	112
130	15	31	54	83	116
140	17	33	56	86	119
150	18	35	58	88	122
160	19	36	61	91	125
170	20	38	63	93	128
180	21	39	64	96	131
190	22	41	66	98	134
200	23	42	68	100	136
210	24	44	70	102	138
220	25	45	71	104	141
230	26	46	73	106	143
240	27	47	74	108	145
250	28	49	76	109	147
260	29	50	77	111	149

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	28	48	74	104
20	16	32	55	85	118
25	16	33	57	87	121
30	16	33	57	87	121
35	16	33	57	87	121
40	16	33	57	87	121
45	15	31	54	82	115
50	14	29	50	77	108
55	13	27	46	71	99
60	12	25	42	65	91
65	11	22	38	59	82
70	10	20	34	53	74
75	9	18	31	47	66
80	8	16	28	42	59
85	7	14	25	38	53
90	6	13	22	34	48

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

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

3x10 18%

4x10 12%

3x12 6%

3x15 5%

4x12 5%

3x8 5%

4x15 4%

5x5 3%

3x5 3%

4x6 3%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	38
2	4	10	12%	24
3	3	12	6%	13
4	3	15	5%	11
4	4	12	5%	11
6	3	8	5%	10
7	4	15	4%	8
8	5	5	3%	7
8	3	5	3%	7
8	4	6	3%	7
8	4	8	3%	7

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Dumbbell Deadlift strength standards

Strength Level analysed 12,204 qualifying results from 153,974 community lifts to produce our Dumbbell Deadlift strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	153,974
Qualifying results	12,204
Male results	9,509
Female results	2,695
Data start	14 August 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	16	35	64	102	145
120	18	39	69	108	153
130	21	43	74	114	160
140	23	46	79	120	167
150	26	50	84	126	174
160	28	53	88	131	180
170	31	57	92	136	186
180	33	60	96	141	192
190	36	63	100	146	198
200	38	66	104	150	203
210	40	69	108	155	208
220	42	72	111	159	213
230	44	75	115	163	218
240	46	77	118	167	222
250	48	80	121	171	227
260	50	82	124	175	231
270	52	85	127	179	235
280	54	87	130	182	239
290	56	90	133	186	243
300	58	92	136	189	247
310	60	95	139	192	251

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	46	77	116	160
20	27	52	88	132	183
25	28	54	90	136	188
30	28	54	90	136	188
35	28	54	90	136	188
40	28	54	90	136	188
45	26	51	85	129	178
50	25	48	80	120	166
55	23	44	74	111	154
60	21	40	67	101	140
65	19	36	61	92	127
70	17	33	55	82	114
75	15	29	49	74	102
80	14	26	44	66	92
85	12	24	39	59	82
90	11	21	35	53	74

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	184
2	3	12	12%	98
3	3	8	10%	82
4	2	10	6%	49
5	3	6	5%	43
6	4	10	5%	40
7	5	10	4%	35
8	4	12	3%	29
9	3	5	3%	25
10	3	15	3%	22

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	23	43	69	100
100	11	26	46	73	104
110	13	28	49	77	108
120	14	30	52	80	112
130	15	31	54	83	116
140	17	33	56	86	119
150	18	35	58	88	122
160	19	36	61	91	125
170	20	38	63	93	128
180	21	39	64	96	131
190	22	41	66	98	134
200	23	42	68	100	136
210	24	44	70	102	138
220	25	45	71	104	141
230	26	46	73	106	143
240	27	47	74	108	145
250	28	49	76	109	147
260	29	50	77	111	149

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	28	48	74	104
20	16	32	55	85	118
25	16	33	57	87	121
30	16	33	57	87	121
35	16	33	57	87	121
40	16	33	57	87	121
45	15	31	54	82	115
50	14	29	50	77	108
55	13	27	46	71	99
60	12	25	42	65	91
65	11	22	38	59	82
70	10	20	34	53	74
75	9	18	31	47	66
80	8	16	28	42	59
85	7	14	25	38	53
90	6	13	22	34	48

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	38
2	4	10	12%	24
3	3	12	6%	13
4	3	15	5%	11
4	4	12	5%	11
6	3	8	5%	10
7	4	15	4%	8
8	5	5	3%	7
8	3	5	3%	7
8	4	6	3%	7
8	4	8	3%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
110	16	35	64	102	145
120	18	39	69	108	153
130	21	43	74	114	160
140	23	46	79	120	167
150	26	50	84	126	174
160	28	53	88	131	180
170	31	57	92	136	186
180	33	60	96	141	192
190	36	63	100	146	198
200	38	66	104	150	203
210	40	69	108	155	208
220	42	72	111	159	213
230	44	75	115	163	218
240	46	77	118	167	222
250	48	80	121	171	227
260	50	82	124	175	231
270	52	85	127	179	235
280	54	87	130	182	239
290	56	90	133	186	243
300	58	92	136	189	247
310	60	95	139	192	251

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	46	77	116	160
20	27	52	88	132	183
25	28	54	90	136	188
30	28	54	90	136	188
35	28	54	90	136	188
40	28	54	90	136	188
45	26	51	85	129	178
50	25	48	80	120	166
55	23	44	74	111	154
60	21	40	67	101	140
65	19	36	61	92	127
70	17	33	55	82	114
75	15	29	49	74	102
80	14	26	44	66	92
85	12	24	39	59	82
90	11	21	35	53	74

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	184
2	3	12	12%	98
3	3	8	10%	82
4	2	10	6%	49
5	3	6	5%	43
6	4	10	5%	40
7	5	10	4%	35
8	4	12	3%	29
9	3	5	3%	25
10	3	15	3%	22

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	23	43	69	100
100	11	26	46	73	104
110	13	28	49	77	108
120	14	30	52	80	112
130	15	31	54	83	116
140	17	33	56	86	119
150	18	35	58	88	122
160	19	36	61	91	125
170	20	38	63	93	128
180	21	39	64	96	131
190	22	41	66	98	134
200	23	42	68	100	136
210	24	44	70	102	138
220	25	45	71	104	141
230	26	46	73	106	143
240	27	47	74	108	145
250	28	49	76	109	147
260	29	50	77	111	149

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	28	48	74	104
20	16	32	55	85	118
25	16	33	57	87	121
30	16	33	57	87	121
35	16	33	57	87	121
40	16	33	57	87	121
45	15	31	54	82	115
50	14	29	50	77	108
55	13	27	46	71	99
60	12	25	42	65	91
65	11	22	38	59	82
70	10	20	34	53	74
75	9	18	31	47	66
80	8	16	28	42	59
85	7	14	25	38	53
90	6	13	22	34	48

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	38
2	4	10	12%	24
3	3	12	6%	13
4	3	15	5%	11
4	4	12	5%	11
6	3	8	5%	10
7	4	15	4%	8
8	5	5	3%	7
8	3	5	3%	7
8	4	6	3%	7
8	4	8	3%	7

Dumbbell Deadlift Standards (lb)

Male

Male Dumbbell Deadlift Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Dumbbell Deadlift Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell Deadlift strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	16	35	64	102	145
120	18	39	69	108	153
130	21	43	74	114	160
140	23	46	79	120	167
150	26	50	84	126	174
160	28	53	88	131	180
170	31	57	92	136	186
180	33	60	96	141	192
190	36	63	100	146	198
200	38	66	104	150	203
210	40	69	108	155	208
220	42	72	111	159	213
230	44	75	115	163	218
240	46	77	118	167	222
250	48	80	121	171	227
260	50	82	124	175	231
270	52	85	127	179	235
280	54	87	130	182	239
290	56	90	133	186	243
300	58	92	136	189	247
310	60	95	139	192	251

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	46	77	116	160
20	27	52	88	132	183
25	28	54	90	136	188
30	28	54	90	136	188
35	28	54	90	136	188
40	28	54	90	136	188
45	26	51	85	129	178
50	25	48	80	120	166
55	23	44	74	111	154
60	21	40	67	101	140
65	19	36	61	92	127
70	17	33	55	82	114
75	15	29	49	74	102
80	14	26	44	66	92
85	12	24	39	59	82
90	11	21	35	53	74

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	184
2	3	12	12%	98
3	3	8	10%	82
4	2	10	6%	49
5	3	6	5%	43
6	4	10	5%	40
7	5	10	4%	35
8	4	12	3%	29
9	3	5	3%	25
10	3	15	3%	22

BW	Beg.	Nov.	Int.	Adv.	Elite
90	10	23	43	69	100
100	11	26	46	73	104
110	13	28	49	77	108
120	14	30	52	80	112
130	15	31	54	83	116
140	17	33	56	86	119
150	18	35	58	88	122
160	19	36	61	91	125
170	20	38	63	93	128
180	21	39	64	96	131
190	22	41	66	98	134
200	23	42	68	100	136
210	24	44	70	102	138
220	25	45	71	104	141
230	26	46	73	106	143
240	27	47	74	108	145
250	28	49	76	109	147
260	29	50	77	111	149

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	28	48	74	104
20	16	32	55	85	118
25	16	33	57	87	121
30	16	33	57	87	121
35	16	33	57	87	121
40	16	33	57	87	121
45	15	31	54	82	115
50	14	29	50	77	108
55	13	27	46	71	99
60	12	25	42	65	91
65	11	22	38	59	82
70	10	20	34	53	74
75	9	18	31	47	66
80	8	16	28	42	59
85	7	14	25	38	53
90	6	13	22	34	48

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	38
2	4	10	12%	24
3	3	12	6%	13
4	3	15	5%	11
4	4	12	5%	11
6	3	8	5%	10
7	4	15	4%	8
8	5	5	3%	7
8	3	5	3%	7
8	4	6	3%	7
8	4	8	3%	7