Dumbbell Deadlift Standards (kg)

The average Dumbbell Deadlift is 41 kg for men and 26 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	13 kg
Novice	24 kg
Intermediate	41 kg
Advanced	62 kg
Elite	85 kg

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? (kg)

What is the average Dumbbell Deadlift? The average Dumbbell Deadlift weight for a male lifter is 41 kg (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 13 kg (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
50	7	16	29	46	66
55	8	18	32	49	70
60	10	20	34	52	74
65	11	22	37	55	77
70	12	23	39	58	80
75	13	25	41	61	83
80	15	27	43	63	86
85	16	28	45	66	89
90	17	30	47	68	92
95	18	31	49	70	94
100	19	33	50	72	97
105	20	34	52	74	99
110	21	35	54	76	101
115	22	37	55	78	104
120	23	38	57	80	106
125	24	39	59	82	108
130	25	40	60	84	110
135	26	42	62	85	112
140	27	43	63	87	114

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	21	35	52	73
20	12	24	40	60	83
25	13	24	41	62	85
30	13	24	41	62	85
35	13	24	41	62	85
40	13	24	41	62	85
45	12	23	39	58	81
50	11	22	36	54	75
55	10	20	33	50	70
60	9	18	30	46	64
65	9	16	28	42	58
70	8	15	25	37	52
75	7	13	22	34	46
80	6	12	20	30	42
85	6	11	18	27	37
90	5	10	16	24	33

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	7 kg
Novice	15 kg
Intermediate	26 kg
Advanced	39 kg
Elite	55 kg

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? (kg)

What is the average Dumbbell Deadlift? The average Dumbbell Deadlift weight for a female lifter is 26 kg (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 7 kg (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
40	4	10	19	31	45
45	5	12	21	33	47
50	6	13	22	35	49
55	7	14	24	36	51
60	7	14	25	38	53
65	8	15	26	39	55
70	8	16	27	41	56
75	9	17	28	42	58
80	9	18	29	43	59
85	10	18	30	44	60
90	11	19	31	45	62
95	11	20	32	46	63
100	12	20	32	47	64
105	12	21	33	48	65
110	12	22	34	49	66
115	13	22	35	50	67
120	13	23	35	51	68

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	22	34	47
20	7	15	25	38	54
25	7	15	26	39	55
30	7	15	26	39	55
35	7	15	26	39	55
40	7	15	26	39	55
45	7	14	24	37	52
50	7	13	23	35	49
55	6	12	21	32	45
60	6	11	19	29	41
65	5	10	17	27	37
70	4	9	16	24	33
75	4	8	14	21	30
80	4	7	13	19	27
85	3	7	11	17	24
90	3	6	10	15	22

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
50	7	16	29	46	66
55	8	18	32	49	70
60	10	20	34	52	74
65	11	22	37	55	77
70	12	23	39	58	80
75	13	25	41	61	83
80	15	27	43	63	86
85	16	28	45	66	89
90	17	30	47	68	92
95	18	31	49	70	94
100	19	33	50	72	97
105	20	34	52	74	99
110	21	35	54	76	101
115	22	37	55	78	104
120	23	38	57	80	106
125	24	39	59	82	108
130	25	40	60	84	110
135	26	42	62	85	112
140	27	43	63	87	114

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	21	35	52	73
20	12	24	40	60	83
25	13	24	41	62	85
30	13	24	41	62	85
35	13	24	41	62	85
40	13	24	41	62	85
45	12	23	39	58	81
50	11	22	36	54	75
55	10	20	33	50	70
60	9	18	30	46	64
65	9	16	28	42	58
70	8	15	25	37	52
75	7	13	22	34	46
80	6	12	20	30	42
85	6	11	18	27	37
90	5	10	16	24	33

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
40	4	10	19	31	45
45	5	12	21	33	47
50	6	13	22	35	49
55	7	14	24	36	51
60	7	14	25	38	53
65	8	15	26	39	55
70	8	16	27	41	56
75	9	17	28	42	58
80	9	18	29	43	59
85	10	18	30	44	60
90	11	19	31	45	62
95	11	20	32	46	63
100	12	20	32	47	64
105	12	21	33	48	65
110	12	22	34	49	66
115	13	22	35	50	67
120	13	23	35	51	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	22	34	47
20	7	15	25	38	54
25	7	15	26	39	55
30	7	15	26	39	55
35	7	15	26	39	55
40	7	15	26	39	55
45	7	14	24	37	52
50	7	13	23	35	49
55	6	12	21	32	45
60	6	11	19	29	41
65	5	10	17	27	37
70	4	9	16	24	33
75	4	8	14	21	30
80	4	7	13	19	27
85	3	7	11	17	24
90	3	6	10	15	22

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
50	7	16	29	46	66
55	8	18	32	49	70
60	10	20	34	52	74
65	11	22	37	55	77
70	12	23	39	58	80
75	13	25	41	61	83
80	15	27	43	63	86
85	16	28	45	66	89
90	17	30	47	68	92
95	18	31	49	70	94
100	19	33	50	72	97
105	20	34	52	74	99
110	21	35	54	76	101
115	22	37	55	78	104
120	23	38	57	80	106
125	24	39	59	82	108
130	25	40	60	84	110
135	26	42	62	85	112
140	27	43	63	87	114

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	21	35	52	73
20	12	24	40	60	83
25	13	24	41	62	85
30	13	24	41	62	85
35	13	24	41	62	85
40	13	24	41	62	85
45	12	23	39	58	81
50	11	22	36	54	75
55	10	20	33	50	70
60	9	18	30	46	64
65	9	16	28	42	58
70	8	15	25	37	52
75	7	13	22	34	46
80	6	12	20	30	42
85	6	11	18	27	37
90	5	10	16	24	33

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
40	4	10	19	31	45
45	5	12	21	33	47
50	6	13	22	35	49
55	7	14	24	36	51
60	7	14	25	38	53
65	8	15	26	39	55
70	8	16	27	41	56
75	9	17	28	42	58
80	9	18	29	43	59
85	10	18	30	44	60
90	11	19	31	45	62
95	11	20	32	46	63
100	12	20	32	47	64
105	12	21	33	48	65
110	12	22	34	49	66
115	13	22	35	50	67
120	13	23	35	51	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	22	34	47
20	7	15	25	38	54
25	7	15	26	39	55
30	7	15	26	39	55
35	7	15	26	39	55
40	7	15	26	39	55
45	7	14	24	37	52
50	7	13	23	35	49
55	6	12	21	32	45
60	6	11	19	29	41
65	5	10	17	27	37
70	4	9	16	24	33
75	4	8	14	21	30
80	4	7	13	19	27
85	3	7	11	17	24
90	3	6	10	15	22

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 (kg)

Male

Male Dumbbell Deadlift Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Dumbbell Deadlift Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	7	16	29	46	66
55	8	18	32	49	70
60	10	20	34	52	74
65	11	22	37	55	77
70	12	23	39	58	80
75	13	25	41	61	83
80	15	27	43	63	86
85	16	28	45	66	89
90	17	30	47	68	92
95	18	31	49	70	94
100	19	33	50	72	97
105	20	34	52	74	99
110	21	35	54	76	101
115	22	37	55	78	104
120	23	38	57	80	106
125	24	39	59	82	108
130	25	40	60	84	110
135	26	42	62	85	112
140	27	43	63	87	114

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	21	35	52	73
20	12	24	40	60	83
25	13	24	41	62	85
30	13	24	41	62	85
35	13	24	41	62	85
40	13	24	41	62	85
45	12	23	39	58	81
50	11	22	36	54	75
55	10	20	33	50	70
60	9	18	30	46	64
65	9	16	28	42	58
70	8	15	25	37	52
75	7	13	22	34	46
80	6	12	20	30	42
85	6	11	18	27	37
90	5	10	16	24	33

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
40	4	10	19	31	45
45	5	12	21	33	47
50	6	13	22	35	49
55	7	14	24	36	51
60	7	14	25	38	53
65	8	15	26	39	55
70	8	16	27	41	56
75	9	17	28	42	58
80	9	18	29	43	59
85	10	18	30	44	60
90	11	19	31	45	62
95	11	20	32	46	63
100	12	20	32	47	64
105	12	21	33	48	65
110	12	22	34	49	66
115	13	22	35	50	67
120	13	23	35	51	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	22	34	47
20	7	15	25	38	54
25	7	15	26	39	55
30	7	15	26	39	55
35	7	15	26	39	55
40	7	15	26	39	55
45	7	14	24	37	52
50	7	13	23	35	49
55	6	12	21	32	45
60	6	11	19	29	41
65	5	10	17	27	37
70	4	9	16	24	33
75	4	8	14	21	30
80	4	7	13	19	27
85	3	7	11	17	24
90	3	6	10	15	22

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