Dumbbell Deadlift Standards

Measured in lb

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

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Dumbbell Deadlift standards are based on 37,000 lifts by Strength Level users

♂ Male
♀ Female

Male Dumbbell Deadlift Standards (lb)

Strength Level	Weight
Beginner	30 lb
Novice	57 lb
Intermediate	96 lb
Advanced	145 lb
Elite	201 lb

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.60x
Advanced	0.90x
Elite	1.25x

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 96 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 30 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

BW	Beg.	Nov.	Int.	Adv.	Elite
110	16	37	67	107	153
120	19	41	73	114	162
130	22	45	79	121	171
140	25	50	84	128	179
150	28	54	90	135	186
160	31	58	95	141	193
170	34	61	99	147	200
180	36	65	104	152	207
190	39	69	109	158	213
200	42	72	113	163	219
210	44	76	117	168	225
220	47	79	122	173	231
230	49	82	126	178	237
240	52	85	129	183	242
250	54	88	133	187	247
260	57	91	137	192	252
270	59	94	141	196	257
280	61	97	144	200	262
290	64	100	148	204	267
300	66	103	151	208	271
310	68	106	154	212	276

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	49	82	124	171
20	29	56	94	142	196
25	30	57	96	145	201
30	30	57	96	145	201
35	30	57	96	145	201
40	30	57	96	145	201
45	28	54	91	138	191
50	26	51	86	129	179
55	24	47	79	120	166
60	22	43	72	109	151
65	20	39	65	99	137
70	18	35	59	89	123
75	16	31	53	79	110
80	14	28	47	71	98
85	13	25	42	63	88
90	12	23	38	57	79

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

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

3x10 20%

3x12 11%

3x8 8%

5x10 7%

3x6 6%

4x10 5%

3x5 5%

4x12 4%

2x10 4%

3x20 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	103
2	3	12	11%	54
3	3	8	8%	43
4	5	10	7%	33
5	3	6	6%	28
6	4	10	5%	26
7	3	5	5%	23
8	4	12	4%	22
9	2	10	4%	21
10	3	20	2%	11

Calculate Your Strength Level

Female Dumbbell Deadlift Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	14 lb
Novice	31 lb
Intermediate	55 lb
Advanced	86 lb
Elite	121 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
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 55 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 14 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

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	19	37	62	91
100	9	22	41	67	97
110	11	24	45	72	103
120	12	27	48	76	108
130	14	29	52	80	113
140	16	32	55	84	118
150	17	34	58	88	122
160	19	36	61	92	127
170	20	39	64	95	131
180	22	41	66	98	135
190	24	43	69	101	138
200	25	45	71	104	142
210	26	47	74	107	145
220	28	49	76	110	149
230	29	50	79	113	152
240	31	52	81	116	155
250	32	54	83	118	158
260	33	56	85	121	161

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	26	47	73	103
20	14	30	53	83	118
25	14	31	55	86	121
30	14	31	55	86	121
35	14	31	55	86	121
40	14	31	55	86	121
45	14	29	52	81	115
50	13	28	49	76	108
55	12	25	45	70	100
60	11	23	41	64	91
65	10	21	37	58	82
70	9	19	33	52	74
75	8	17	30	47	66
80	7	15	27	42	59
85	6	14	24	37	53
90	6	12	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 19%

4x10 9%

3x15 6%

3x12 6%

4x15 6%

3x8 4%

3x5 4%

4x8 4%

4x12 4%

2x10 2%

3x13 2%

3x6 2%

4x6 2%

4x20 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	27
2	4	10	9%	13
3	3	15	6%	9
3	3	12	6%	9
5	4	15	6%	8
6	3	8	4%	6
6	3	5	4%	6
6	4	8	4%	6
6	4	12	4%	6
10	2	10	2%	3
10	3	13	2%	3
10	3	6	2%	3
10	4	6	2%	3
10	4	20	2%	3

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

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	16	37	67	107	153
120	19	41	73	114	162
130	22	45	79	121	171
140	25	50	84	128	179
150	28	54	90	135	186
160	31	58	95	141	193
170	34	61	99	147	200
180	36	65	104	152	207
190	39	69	109	158	213
200	42	72	113	163	219
210	44	76	117	168	225
220	47	79	122	173	231
230	49	82	126	178	237
240	52	85	129	183	242
250	54	88	133	187	247
260	57	91	137	192	252
270	59	94	141	196	257
280	61	97	144	200	262
290	64	100	148	204	267
300	66	103	151	208	271
310	68	106	154	212	276

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	49	82	124	171
20	29	56	94	142	196
25	30	57	96	145	201
30	30	57	96	145	201
35	30	57	96	145	201
40	30	57	96	145	201
45	28	54	91	138	191
50	26	51	86	129	179
55	24	47	79	120	166
60	22	43	72	109	151
65	20	39	65	99	137
70	18	35	59	89	123
75	16	31	53	79	110
80	14	28	47	71	98
85	13	25	42	63	88
90	12	23	38	57	79

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	103
2	3	12	11%	54
3	3	8	8%	43
4	5	10	7%	33
5	3	6	6%	28
6	4	10	5%	26
7	3	5	5%	23
8	4	12	4%	22
9	2	10	4%	21
10	3	20	2%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	19	37	62	91
100	9	22	41	67	97
110	11	24	45	72	103
120	12	27	48	76	108
130	14	29	52	80	113
140	16	32	55	84	118
150	17	34	58	88	122
160	19	36	61	92	127
170	20	39	64	95	131
180	22	41	66	98	135
190	24	43	69	101	138
200	25	45	71	104	142
210	26	47	74	107	145
220	28	49	76	110	149
230	29	50	79	113	152
240	31	52	81	116	155
250	32	54	83	118	158
260	33	56	85	121	161

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	26	47	73	103
20	14	30	53	83	118
25	14	31	55	86	121
30	14	31	55	86	121
35	14	31	55	86	121
40	14	31	55	86	121
45	14	29	52	81	115
50	13	28	49	76	108
55	12	25	45	70	100
60	11	23	41	64	91
65	10	21	37	58	82
70	9	19	33	52	74
75	8	17	30	47	66
80	7	15	27	42	59
85	6	14	24	37	53
90	6	12	22	34	48

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	27
2	4	10	9%	13
3	3	15	6%	9
3	3	12	6%	9
5	4	15	6%	8
6	3	8	4%	6
6	3	5	4%	6
6	4	8	4%	6
6	4	12	4%	6
10	2	10	2%	3
10	3	13	2%	3
10	3	6	2%	3
10	4	6	2%	3
10	4	20	2%	3

BW	Beg.	Nov.	Int.	Adv.	Elite
110	16	37	67	107	153
120	19	41	73	114	162
130	22	45	79	121	171
140	25	50	84	128	179
150	28	54	90	135	186
160	31	58	95	141	193
170	34	61	99	147	200
180	36	65	104	152	207
190	39	69	109	158	213
200	42	72	113	163	219
210	44	76	117	168	225
220	47	79	122	173	231
230	49	82	126	178	237
240	52	85	129	183	242
250	54	88	133	187	247
260	57	91	137	192	252
270	59	94	141	196	257
280	61	97	144	200	262
290	64	100	148	204	267
300	66	103	151	208	271
310	68	106	154	212	276

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	49	82	124	171
20	29	56	94	142	196
25	30	57	96	145	201
30	30	57	96	145	201
35	30	57	96	145	201
40	30	57	96	145	201
45	28	54	91	138	191
50	26	51	86	129	179
55	24	47	79	120	166
60	22	43	72	109	151
65	20	39	65	99	137
70	18	35	59	89	123
75	16	31	53	79	110
80	14	28	47	71	98
85	13	25	42	63	88
90	12	23	38	57	79

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	103
2	3	12	11%	54
3	3	8	8%	43
4	5	10	7%	33
5	3	6	6%	28
6	4	10	5%	26
7	3	5	5%	23
8	4	12	4%	22
9	2	10	4%	21
10	3	20	2%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	19	37	62	91
100	9	22	41	67	97
110	11	24	45	72	103
120	12	27	48	76	108
130	14	29	52	80	113
140	16	32	55	84	118
150	17	34	58	88	122
160	19	36	61	92	127
170	20	39	64	95	131
180	22	41	66	98	135
190	24	43	69	101	138
200	25	45	71	104	142
210	26	47	74	107	145
220	28	49	76	110	149
230	29	50	79	113	152
240	31	52	81	116	155
250	32	54	83	118	158
260	33	56	85	121	161

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	26	47	73	103
20	14	30	53	83	118
25	14	31	55	86	121
30	14	31	55	86	121
35	14	31	55	86	121
40	14	31	55	86	121
45	14	29	52	81	115
50	13	28	49	76	108
55	12	25	45	70	100
60	11	23	41	64	91
65	10	21	37	58	82
70	9	19	33	52	74
75	8	17	30	47	66
80	7	15	27	42	59
85	6	14	24	37	53
90	6	12	22	34	48

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	27
2	4	10	9%	13
3	3	15	6%	9
3	3	12	6%	9
5	4	15	6%	8
6	3	8	4%	6
6	3	5	4%	6
6	4	8	4%	6
6	4	12	4%	6
10	2	10	2%	3
10	3	13	2%	3
10	3	6	2%	3
10	4	6	2%	3
10	4	20	2%	3

BW	Beg.	Nov.	Int.	Adv.	Elite
110	16	37	67	107	153
120	19	41	73	114	162
130	22	45	79	121	171
140	25	50	84	128	179
150	28	54	90	135	186
160	31	58	95	141	193
170	34	61	99	147	200
180	36	65	104	152	207
190	39	69	109	158	213
200	42	72	113	163	219
210	44	76	117	168	225
220	47	79	122	173	231
230	49	82	126	178	237
240	52	85	129	183	242
250	54	88	133	187	247
260	57	91	137	192	252
270	59	94	141	196	257
280	61	97	144	200	262
290	64	100	148	204	267
300	66	103	151	208	271
310	68	106	154	212	276

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	49	82	124	171
20	29	56	94	142	196
25	30	57	96	145	201
30	30	57	96	145	201
35	30	57	96	145	201
40	30	57	96	145	201
45	28	54	91	138	191
50	26	51	86	129	179
55	24	47	79	120	166
60	22	43	72	109	151
65	20	39	65	99	137
70	18	35	59	89	123
75	16	31	53	79	110
80	14	28	47	71	98
85	13	25	42	63	88
90	12	23	38	57	79

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	103
2	3	12	11%	54
3	3	8	8%	43
4	5	10	7%	33
5	3	6	6%	28
6	4	10	5%	26
7	3	5	5%	23
8	4	12	4%	22
9	2	10	4%	21
10	3	20	2%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	19	37	62	91
100	9	22	41	67	97
110	11	24	45	72	103
120	12	27	48	76	108
130	14	29	52	80	113
140	16	32	55	84	118
150	17	34	58	88	122
160	19	36	61	92	127
170	20	39	64	95	131
180	22	41	66	98	135
190	24	43	69	101	138
200	25	45	71	104	142
210	26	47	74	107	145
220	28	49	76	110	149
230	29	50	79	113	152
240	31	52	81	116	155
250	32	54	83	118	158
260	33	56	85	121	161

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	26	47	73	103
20	14	30	53	83	118
25	14	31	55	86	121
30	14	31	55	86	121
35	14	31	55	86	121
40	14	31	55	86	121
45	14	29	52	81	115
50	13	28	49	76	108
55	12	25	45	70	100
60	11	23	41	64	91
65	10	21	37	58	82
70	9	19	33	52	74
75	8	17	30	47	66
80	7	15	27	42	59
85	6	14	24	37	53
90	6	12	22	34	48

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	27
2	4	10	9%	13
3	3	15	6%	9
3	3	12	6%	9
5	4	15	6%	8
6	3	8	4%	6
6	3	5	4%	6
6	4	8	4%	6
6	4	12	4%	6
10	2	10	2%	3
10	3	13	2%	3
10	3	6	2%	3
10	4	6	2%	3
10	4	20	2%	3