Hex Bar Deadlift Standards

Measured in lb

Hex Bar 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 Hex Bar Deadlift standards are based on 1,054,895 lifts by Strength Level users

How To

Male
Female

Male

Male Hex Bar Deadlift Standards (lb)

Weight

Strength Level	Weight
Beginner	200 lb
Novice	276 lb
Intermediate	368 lb
Advanced	473 lb
Elite	586 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	1.00x
Novice	1.50x
Intermediate	2.00x
Advanced	2.75x
Elite	3.25x

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

What is the average Hex Bar Deadlift? The average Hex Bar Deadlift weight for a male lifter is 368 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hex Bar Deadlift? Male beginners should aim to lift 200 lb (1RM) which is still impressive compared to the general population.

Hex bar weights include the weight of the bar, normally 30 kg / 66 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	120	172	236	311	392
120	135	190	258	335	419
130	150	208	278	359	445
140	165	225	298	381	470
150	179	241	316	402	494
160	192	257	335	423	516
170	206	272	352	442	538
180	219	287	369	461	559
190	231	302	385	479	579
200	244	316	401	497	598
210	256	329	417	514	617
220	267	343	432	531	635
230	279	356	446	547	653
240	290	368	460	562	670
250	301	380	474	578	686
260	312	392	487	592	702
270	322	404	500	607	718
280	332	416	513	621	733
290	342	427	526	635	748
300	352	438	538	648	763
310	362	449	550	661	777

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	170	235	313	403	499
20	195	269	358	461	571
25	200	276	368	473	586
30	200	276	368	473	586
35	200	276	368	473	586
40	200	276	368	473	586
45	190	261	349	449	556
50	178	245	327	421	522
55	165	227	303	390	483
60	150	207	276	356	441
65	136	187	250	321	398
70	122	168	224	288	357
75	109	150	200	258	320
80	97	134	179	231	286
85	87	120	161	207	256
90	79	108	145	186	231

How many sets and reps of Hex Bar Deadlift should I do?

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

3x5 11%

5x5 9%

3x10 7%

3x8 5%

4x5 5%

3x6 5%

2x5 4%

4x8 4%

3x3 4%

4x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	617
2	5	5	9%	518
3	3	10	7%	397
4	3	8	5%	295
5	4	5	5%	283
6	3	6	5%	252
7	2	5	4%	220
8	4	8	4%	212
9	3	3	4%	205
10	4	10	3%	180

Calculate Your Strength Level

Female

Female Hex Bar Deadlift Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	103 lb
Novice	152 lb
Intermediate	213 lb
Advanced	285 lb
Elite	364 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.50x
Advanced	2.00x
Elite	2.50x

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

What is the average Hex Bar Deadlift? The average Hex Bar Deadlift weight for a female lifter is 213 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hex Bar Deadlift? Female beginners should aim to lift 103 lb (1RM) which is still impressive compared to the general population.

Hex bar weights include the weight of the bar, normally 30 kg / 66 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	68	107	156	214	279
100	76	116	167	228	294
110	83	125	178	240	308
120	90	134	188	252	322
130	97	142	198	263	334
140	104	150	207	274	346
150	110	157	216	284	357
160	116	164	224	293	368
170	121	171	232	302	378
180	127	178	240	311	388
190	132	184	247	319	397
200	137	190	254	327	406
210	142	196	261	335	414
220	147	201	267	342	423
230	152	207	274	350	431
240	157	212	280	356	438
250	161	217	286	363	446
260	165	222	291	370	453

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	129	182	243	310
20	100	148	208	278	354
25	103	152	213	285	364
30	103	152	213	285	364
35	103	152	213	285	364
40	103	152	213	285	364
45	98	144	202	271	345
50	92	135	190	254	324
55	85	125	176	235	300
60	77	114	160	214	273
65	70	103	145	194	247
70	63	93	130	174	222
75	56	83	116	155	198
80	50	74	104	139	177
85	45	66	93	125	159
90	41	60	84	112	143

How many sets and reps of Hex Bar Deadlift should I do?

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

3x10 9%

3x8 9%

3x5 9%

5x5 8%

4x5 5%

4x10 5%

3x6 5%

4x8 5%

4x6 3%

5x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	9%	127
2	3	8	9%	124
3	3	5	9%	119
4	5	5	8%	108
5	4	5	5%	69
6	4	10	5%	67
7	3	6	5%	65
8	4	8	5%	63
9	4	6	3%	47
10	5	10	3%	39

Calculate Your Strength Level

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Recommended Program

For Hex Bar Deadlift we recommend following the Candito 6 Week Strength program on Boostcamp.

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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.

Other Languages

Hex Bar Deadlift (EN)
Hex Bar Kreuzheben (DE)
Peso muerto con barra hexagonal (ES)
Soulevé de terre à la barre hexagonale (FR)
Martwy ciąg ze sztangą heksagonalną (PL)
Stacco da Terra con Bilanciere esagonale (IT)
Levantamento de peso morto com barra hexagonal (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
110	120	172	236	311	392
120	135	190	258	335	419
130	150	208	278	359	445
140	165	225	298	381	470
150	179	241	316	402	494
160	192	257	335	423	516
170	206	272	352	442	538
180	219	287	369	461	559
190	231	302	385	479	579
200	244	316	401	497	598
210	256	329	417	514	617
220	267	343	432	531	635
230	279	356	446	547	653
240	290	368	460	562	670
250	301	380	474	578	686
260	312	392	487	592	702
270	322	404	500	607	718
280	332	416	513	621	733
290	342	427	526	635	748
300	352	438	538	648	763
310	362	449	550	661	777

Age	Beg.	Nov.	Int.	Adv.	Elite
15	170	235	313	403	499
20	195	269	358	461	571
25	200	276	368	473	586
30	200	276	368	473	586
35	200	276	368	473	586
40	200	276	368	473	586
45	190	261	349	449	556
50	178	245	327	421	522
55	165	227	303	390	483
60	150	207	276	356	441
65	136	187	250	321	398
70	122	168	224	288	357
75	109	150	200	258	320
80	97	134	179	231	286
85	87	120	161	207	256
90	79	108	145	186	231

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	617
2	5	5	9%	518
3	3	10	7%	397
4	3	8	5%	295
5	4	5	5%	283
6	3	6	5%	252
7	2	5	4%	220
8	4	8	4%	212
9	3	3	4%	205
10	4	10	3%	180

BW	Beg.	Nov.	Int.	Adv.	Elite
90	68	107	156	214	279
100	76	116	167	228	294
110	83	125	178	240	308
120	90	134	188	252	322
130	97	142	198	263	334
140	104	150	207	274	346
150	110	157	216	284	357
160	116	164	224	293	368
170	121	171	232	302	378
180	127	178	240	311	388
190	132	184	247	319	397
200	137	190	254	327	406
210	142	196	261	335	414
220	147	201	267	342	423
230	152	207	274	350	431
240	157	212	280	356	438
250	161	217	286	363	446
260	165	222	291	370	453

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	129	182	243	310
20	100	148	208	278	354
25	103	152	213	285	364
30	103	152	213	285	364
35	103	152	213	285	364
40	103	152	213	285	364
45	98	144	202	271	345
50	92	135	190	254	324
55	85	125	176	235	300
60	77	114	160	214	273
65	70	103	145	194	247
70	63	93	130	174	222
75	56	83	116	155	198
80	50	74	104	139	177
85	45	66	93	125	159
90	41	60	84	112	143

Rank	Sets	Reps	Percent	Workouts
1	3	10	9%	127
2	3	8	9%	124
3	3	5	9%	119
4	5	5	8%	108
5	4	5	5%	69
6	4	10	5%	67
7	3	6	5%	65
8	4	8	5%	63
9	4	6	3%	47
10	5	10	3%	39

BW	Beg.	Nov.	Int.	Adv.	Elite
110	120	172	236	311	392
120	135	190	258	335	419
130	150	208	278	359	445
140	165	225	298	381	470
150	179	241	316	402	494
160	192	257	335	423	516
170	206	272	352	442	538
180	219	287	369	461	559
190	231	302	385	479	579
200	244	316	401	497	598
210	256	329	417	514	617
220	267	343	432	531	635
230	279	356	446	547	653
240	290	368	460	562	670
250	301	380	474	578	686
260	312	392	487	592	702
270	322	404	500	607	718
280	332	416	513	621	733
290	342	427	526	635	748
300	352	438	538	648	763
310	362	449	550	661	777

Age	Beg.	Nov.	Int.	Adv.	Elite
15	170	235	313	403	499
20	195	269	358	461	571
25	200	276	368	473	586
30	200	276	368	473	586
35	200	276	368	473	586
40	200	276	368	473	586
45	190	261	349	449	556
50	178	245	327	421	522
55	165	227	303	390	483
60	150	207	276	356	441
65	136	187	250	321	398
70	122	168	224	288	357
75	109	150	200	258	320
80	97	134	179	231	286
85	87	120	161	207	256
90	79	108	145	186	231

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	617
2	5	5	9%	518
3	3	10	7%	397
4	3	8	5%	295
5	4	5	5%	283
6	3	6	5%	252
7	2	5	4%	220
8	4	8	4%	212
9	3	3	4%	205
10	4	10	3%	180

BW	Beg.	Nov.	Int.	Adv.	Elite
90	68	107	156	214	279
100	76	116	167	228	294
110	83	125	178	240	308
120	90	134	188	252	322
130	97	142	198	263	334
140	104	150	207	274	346
150	110	157	216	284	357
160	116	164	224	293	368
170	121	171	232	302	378
180	127	178	240	311	388
190	132	184	247	319	397
200	137	190	254	327	406
210	142	196	261	335	414
220	147	201	267	342	423
230	152	207	274	350	431
240	157	212	280	356	438
250	161	217	286	363	446
260	165	222	291	370	453

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	129	182	243	310
20	100	148	208	278	354
25	103	152	213	285	364
30	103	152	213	285	364
35	103	152	213	285	364
40	103	152	213	285	364
45	98	144	202	271	345
50	92	135	190	254	324
55	85	125	176	235	300
60	77	114	160	214	273
65	70	103	145	194	247
70	63	93	130	174	222
75	56	83	116	155	198
80	50	74	104	139	177
85	45	66	93	125	159
90	41	60	84	112	143

Rank	Sets	Reps	Percent	Workouts
1	3	10	9%	127
2	3	8	9%	124
3	3	5	9%	119
4	5	5	8%	108
5	4	5	5%	69
6	4	10	5%	67
7	3	6	5%	65
8	4	8	5%	63
9	4	6	3%	47
10	5	10	3%	39

BW	Beg.	Nov.	Int.	Adv.	Elite
110	120	172	236	311	392
120	135	190	258	335	419
130	150	208	278	359	445
140	165	225	298	381	470
150	179	241	316	402	494
160	192	257	335	423	516
170	206	272	352	442	538
180	219	287	369	461	559
190	231	302	385	479	579
200	244	316	401	497	598
210	256	329	417	514	617
220	267	343	432	531	635
230	279	356	446	547	653
240	290	368	460	562	670
250	301	380	474	578	686
260	312	392	487	592	702
270	322	404	500	607	718
280	332	416	513	621	733
290	342	427	526	635	748
300	352	438	538	648	763
310	362	449	550	661	777

Age	Beg.	Nov.	Int.	Adv.	Elite
15	170	235	313	403	499
20	195	269	358	461	571
25	200	276	368	473	586
30	200	276	368	473	586
35	200	276	368	473	586
40	200	276	368	473	586
45	190	261	349	449	556
50	178	245	327	421	522
55	165	227	303	390	483
60	150	207	276	356	441
65	136	187	250	321	398
70	122	168	224	288	357
75	109	150	200	258	320
80	97	134	179	231	286
85	87	120	161	207	256
90	79	108	145	186	231

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	617
2	5	5	9%	518
3	3	10	7%	397
4	3	8	5%	295
5	4	5	5%	283
6	3	6	5%	252
7	2	5	4%	220
8	4	8	4%	212
9	3	3	4%	205
10	4	10	3%	180

BW	Beg.	Nov.	Int.	Adv.	Elite
90	68	107	156	214	279
100	76	116	167	228	294
110	83	125	178	240	308
120	90	134	188	252	322
130	97	142	198	263	334
140	104	150	207	274	346
150	110	157	216	284	357
160	116	164	224	293	368
170	121	171	232	302	378
180	127	178	240	311	388
190	132	184	247	319	397
200	137	190	254	327	406
210	142	196	261	335	414
220	147	201	267	342	423
230	152	207	274	350	431
240	157	212	280	356	438
250	161	217	286	363	446
260	165	222	291	370	453

Age	Beg.	Nov.	Int.	Adv.	Elite
15	88	129	182	243	310
20	100	148	208	278	354
25	103	152	213	285	364
30	103	152	213	285	364
35	103	152	213	285	364
40	103	152	213	285	364
45	98	144	202	271	345
50	92	135	190	254	324
55	85	125	176	235	300
60	77	114	160	214	273
65	70	103	145	194	247
70	63	93	130	174	222
75	56	83	116	155	198
80	50	74	104	139	177
85	45	66	93	125	159
90	41	60	84	112	143

Rank	Sets	Reps	Percent	Workouts
1	3	10	9%	127
2	3	8	9%	124
3	3	5	9%	119
4	5	5	8%	108
5	4	5	5%	69
6	4	10	5%	67
7	3	6	5%	65
8	4	8	5%	63
9	4	6	3%	47
10	5	10	3%	39