Pause Deadlift Standards

Measured in lb

Pause 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 Pause Deadlift standards are based on 21,000 lifts by Strength Level users

♂ Male
♀ Female

Male Pause Deadlift Standards (lb)

Strength Level	Weight
Beginner	213 lb
Novice	276 lb
Intermediate	351 lb
Advanced	435 lb
Elite	523 lb

Strength Level	Bodyweight Ratio
Beginner	1.25x
Novice	1.50x
Intermediate	2.00x
Advanced	2.25x
Elite	2.75x

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

What is the average Pause Deadlift? The average Pause Deadlift weight for a male lifter is 351 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Pause Deadlift? Male beginners should aim to lift 213 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	133	179	234	296	363
120	147	195	252	317	385
130	160	210	269	336	407
140	173	225	286	355	427
150	186	239	302	373	447
160	198	253	318	390	466
170	210	266	332	406	484
180	221	279	347	422	501
190	232	291	360	437	517
200	243	303	374	452	533
210	253	315	387	466	549
220	263	326	399	480	563
230	273	337	411	493	578
240	283	348	423	506	592
250	292	358	435	518	605
260	301	368	446	531	619
270	310	378	457	542	631
280	319	388	467	554	644
290	327	397	477	565	656
300	336	406	488	576	668
310	344	415	497	587	679

Age	Beg.	Nov.	Int.	Adv.	Elite
15	182	235	299	370	445
20	208	269	342	424	510
25	213	276	351	435	523
30	213	276	351	435	523
35	213	276	351	435	523
40	213	276	351	435	523
45	202	262	333	412	496
50	190	246	313	387	466
55	176	227	289	358	431
60	160	208	264	327	393
65	145	188	238	295	355
70	130	168	214	265	319
75	116	151	191	237	285
80	104	135	171	212	255
85	93	121	153	190	228
90	84	109	138	171	206

Calculate Your Strength Level

Female Pause Deadlift Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	51 lb
Novice	89 lb
Intermediate	141 lb
Advanced	204 lb
Elite	275 lb

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	2.00x

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

What is the average Pause Deadlift? The average Pause Deadlift weight for a female lifter is 141 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Pause Deadlift? Female beginners should aim to lift 51 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	31	60	102	154	214
100	35	67	110	164	226
110	40	73	118	174	237
120	44	79	125	183	247
130	49	84	132	191	257
140	53	90	139	199	267
150	57	95	145	207	275
160	60	100	151	214	284
170	64	104	157	221	292
180	68	109	163	227	299
190	71	113	168	234	306
200	74	118	173	240	313
210	78	122	178	246	320
220	81	126	183	251	327
230	84	130	188	257	333
240	87	133	192	262	339
250	90	137	197	267	345
260	93	141	201	272	350

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	76	120	174	234
20	50	87	137	199	268
25	51	89	141	204	275
30	51	89	141	204	275
35	51	89	141	204	275
40	51	89	141	204	275
45	49	85	134	193	261
50	46	80	125	182	245
55	42	74	116	168	226
60	38	67	106	153	207
65	35	61	96	138	187
70	31	54	86	124	168
75	28	49	77	111	150
80	25	44	69	99	134
85	22	39	62	89	120
90	20	35	55	80	108

Calculate Your Strength Level

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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	133	179	234	296	363
120	147	195	252	317	385
130	160	210	269	336	407
140	173	225	286	355	427
150	186	239	302	373	447
160	198	253	318	390	466
170	210	266	332	406	484
180	221	279	347	422	501
190	232	291	360	437	517
200	243	303	374	452	533
210	253	315	387	466	549
220	263	326	399	480	563
230	273	337	411	493	578
240	283	348	423	506	592
250	292	358	435	518	605
260	301	368	446	531	619
270	310	378	457	542	631
280	319	388	467	554	644
290	327	397	477	565	656
300	336	406	488	576	668
310	344	415	497	587	679

Age	Beg.	Nov.	Int.	Adv.	Elite
15	182	235	299	370	445
20	208	269	342	424	510
25	213	276	351	435	523
30	213	276	351	435	523
35	213	276	351	435	523
40	213	276	351	435	523
45	202	262	333	412	496
50	190	246	313	387	466
55	176	227	289	358	431
60	160	208	264	327	393
65	145	188	238	295	355
70	130	168	214	265	319
75	116	151	191	237	285
80	104	135	171	212	255
85	93	121	153	190	228
90	84	109	138	171	206

BW	Beg.	Nov.	Int.	Adv.	Elite
90	31	60	102	154	214
100	35	67	110	164	226
110	40	73	118	174	237
120	44	79	125	183	247
130	49	84	132	191	257
140	53	90	139	199	267
150	57	95	145	207	275
160	60	100	151	214	284
170	64	104	157	221	292
180	68	109	163	227	299
190	71	113	168	234	306
200	74	118	173	240	313
210	78	122	178	246	320
220	81	126	183	251	327
230	84	130	188	257	333
240	87	133	192	262	339
250	90	137	197	267	345
260	93	141	201	272	350

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	76	120	174	234
20	50	87	137	199	268
25	51	89	141	204	275
30	51	89	141	204	275
35	51	89	141	204	275
40	51	89	141	204	275
45	49	85	134	193	261
50	46	80	125	182	245
55	42	74	116	168	226
60	38	67	106	153	207
65	35	61	96	138	187
70	31	54	86	124	168
75	28	49	77	111	150
80	25	44	69	99	134
85	22	39	62	89	120
90	20	35	55	80	108

BW	Beg.	Nov.	Int.	Adv.	Elite
110	133	179	234	296	363
120	147	195	252	317	385
130	160	210	269	336	407
140	173	225	286	355	427
150	186	239	302	373	447
160	198	253	318	390	466
170	210	266	332	406	484
180	221	279	347	422	501
190	232	291	360	437	517
200	243	303	374	452	533
210	253	315	387	466	549
220	263	326	399	480	563
230	273	337	411	493	578
240	283	348	423	506	592
250	292	358	435	518	605
260	301	368	446	531	619
270	310	378	457	542	631
280	319	388	467	554	644
290	327	397	477	565	656
300	336	406	488	576	668
310	344	415	497	587	679

Age	Beg.	Nov.	Int.	Adv.	Elite
15	182	235	299	370	445
20	208	269	342	424	510
25	213	276	351	435	523
30	213	276	351	435	523
35	213	276	351	435	523
40	213	276	351	435	523
45	202	262	333	412	496
50	190	246	313	387	466
55	176	227	289	358	431
60	160	208	264	327	393
65	145	188	238	295	355
70	130	168	214	265	319
75	116	151	191	237	285
80	104	135	171	212	255
85	93	121	153	190	228
90	84	109	138	171	206

BW	Beg.	Nov.	Int.	Adv.	Elite
90	31	60	102	154	214
100	35	67	110	164	226
110	40	73	118	174	237
120	44	79	125	183	247
130	49	84	132	191	257
140	53	90	139	199	267
150	57	95	145	207	275
160	60	100	151	214	284
170	64	104	157	221	292
180	68	109	163	227	299
190	71	113	168	234	306
200	74	118	173	240	313
210	78	122	178	246	320
220	81	126	183	251	327
230	84	130	188	257	333
240	87	133	192	262	339
250	90	137	197	267	345
260	93	141	201	272	350

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	76	120	174	234
20	50	87	137	199	268
25	51	89	141	204	275
30	51	89	141	204	275
35	51	89	141	204	275
40	51	89	141	204	275
45	49	85	134	193	261
50	46	80	125	182	245
55	42	74	116	168	226
60	38	67	106	153	207
65	35	61	96	138	187
70	31	54	86	124	168
75	28	49	77	111	150
80	25	44	69	99	134
85	22	39	62	89	120
90	20	35	55	80	108

BW	Beg.	Nov.	Int.	Adv.	Elite
110	133	179	234	296	363
120	147	195	252	317	385
130	160	210	269	336	407
140	173	225	286	355	427
150	186	239	302	373	447
160	198	253	318	390	466
170	210	266	332	406	484
180	221	279	347	422	501
190	232	291	360	437	517
200	243	303	374	452	533
210	253	315	387	466	549
220	263	326	399	480	563
230	273	337	411	493	578
240	283	348	423	506	592
250	292	358	435	518	605
260	301	368	446	531	619
270	310	378	457	542	631
280	319	388	467	554	644
290	327	397	477	565	656
300	336	406	488	576	668
310	344	415	497	587	679

Age	Beg.	Nov.	Int.	Adv.	Elite
15	182	235	299	370	445
20	208	269	342	424	510
25	213	276	351	435	523
30	213	276	351	435	523
35	213	276	351	435	523
40	213	276	351	435	523
45	202	262	333	412	496
50	190	246	313	387	466
55	176	227	289	358	431
60	160	208	264	327	393
65	145	188	238	295	355
70	130	168	214	265	319
75	116	151	191	237	285
80	104	135	171	212	255
85	93	121	153	190	228
90	84	109	138	171	206

BW	Beg.	Nov.	Int.	Adv.	Elite
90	31	60	102	154	214
100	35	67	110	164	226
110	40	73	118	174	237
120	44	79	125	183	247
130	49	84	132	191	257
140	53	90	139	199	267
150	57	95	145	207	275
160	60	100	151	214	284
170	64	104	157	221	292
180	68	109	163	227	299
190	71	113	168	234	306
200	74	118	173	240	313
210	78	122	178	246	320
220	81	126	183	251	327
230	84	130	188	257	333
240	87	133	192	262	339
250	90	137	197	267	345
260	93	141	201	272	350

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	76	120	174	234
20	50	87	137	199	268
25	51	89	141	204	275
30	51	89	141	204	275
35	51	89	141	204	275
40	51	89	141	204	275
45	49	85	134	193	261
50	46	80	125	182	245
55	42	74	116	168	226
60	38	67	106	153	207
65	35	61	96	138	187
70	31	54	86	124	168
75	28	49	77	111	150
80	25	44	69	99	134
85	22	39	62	89	120
90	20	35	55	80	108