Pause Deadlift Standards (lb)

The average Pause Deadlift is 372 lb for men and 227 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Pause Deadlift strength standards are based on 111,338 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Pause Deadlift Standards (lb)

Weight

Strength Level	Weight
Beginner	211 lb
Novice	284 lb
Intermediate	372 lb
Advanced	473 lb
Elite	579 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	1.25x
Novice	1.50x
Intermediate	2.00x
Advanced	2.75x
Elite	3.25x

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 372 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 211 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	127	177	237	307	383
120	143	196	260	333	411
130	159	214	281	357	437
140	175	232	302	380	463
150	190	250	321	402	487
160	204	267	340	423	511
170	219	283	359	444	533
180	233	299	377	464	555
190	246	314	394	483	576
200	260	329	411	501	596
210	272	343	427	519	615
220	285	358	442	536	634
230	297	371	458	553	653
240	309	385	473	570	670
250	321	398	487	585	688
260	333	411	501	601	704
270	344	423	515	616	721
280	355	435	529	631	737
290	366	447	542	645	752
300	376	459	555	659	767
310	387	471	567	673	782

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	180	242	317	403	494
20	205	277	363	460	564
25	211	284	372	473	579
30	211	284	372	473	579
35	211	284	372	473	579
40	211	284	372	473	579
45	200	269	353	448	549
50	187	252	330	418	513
55	172	232	304	386	474
60	157	212	278	353	432
65	142	192	252	319	391
70	128	173	226	287	352
75	115	155	203	258	316
80	103	139	182	231	283
85	92	124	163	207	253
90	83	111	146	185	227

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

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

3x5 13%

3x3 9%

4x2 8%

4x3 6%

4x4 6%

4x5 5%

3x4 5%

5x3 4%

3x6 4%

5x5 4%

Rank	Sets	Reps	Percent	Workouts
1	3	5	13%	92
2	3	3	9%	63
3	4	2	8%	59
4	4	3	6%	43
5	4	4	6%	42
6	4	5	5%	37
6	3	4	5%	37
8	5	3	4%	32
9	3	6	4%	30
10	5	5	4%	29

Female

Female Pause Deadlift Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	124 lb
Novice	170 lb
Intermediate	227 lb
Advanced	292 lb
Elite	361 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.25x
Intermediate	1.50x
Advanced	2.00x
Elite	2.50x

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 227 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 124 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	84	119	162	211	264
100	94	130	174	225	280
110	102	140	186	239	295
120	111	150	197	251	309
130	118	159	208	263	322
140	126	168	217	274	334
150	133	176	227	285	346
160	140	184	236	295	357
170	147	191	245	304	367
180	153	199	253	314	377
190	159	206	261	322	387
200	165	213	269	331	397
210	171	219	276	339	406
220	177	226	283	347	414
230	182	232	290	355	423
240	188	238	297	362	431
250	193	244	303	369	438
260	198	249	309	376	446

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	106	145	193	249	308
20	121	166	221	284	352
25	124	170	227	292	361
30	124	170	227	292	361
35	124	170	227	292	361
40	124	170	227	292	361
45	117	161	215	276	342
50	110	151	201	258	320
55	101	139	185	238	295
60	92	127	169	218	269
65	84	115	153	197	244
70	75	104	138	177	219
75	68	93	124	159	197
80	60	83	111	142	176
85	54	74	99	127	158
90	49	67	89	114	142

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

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

4x5 20%

3x5 8%

3x4 8%

5x5 8%

5x3 6%

6x5 5%

3x6 5%

2x3 4%

4x2 4%

4x4 4%

Rank	Sets	Reps	Percent	Workouts
1	4	5	20%	26
2	3	5	8%	10
2	3	4	8%	10
2	5	5	8%	10
5	5	3	6%	8
6	6	5	5%	7
7	3	6	5%	6
8	2	3	4%	5
8	4	2	4%	5
8	4	4	4%	5

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 Pause Deadlift strength standards

Strength Level analysed 4,010 qualifying results from 111,338 community lifts to produce our Pause Deadlift strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	111,338
Qualifying results	4,010
Male results	3,329
Female results	681
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	127	177	237	307	383
120	143	196	260	333	411
130	159	214	281	357	437
140	175	232	302	380	463
150	190	250	321	402	487
160	204	267	340	423	511
170	219	283	359	444	533
180	233	299	377	464	555
190	246	314	394	483	576
200	260	329	411	501	596
210	272	343	427	519	615
220	285	358	442	536	634
230	297	371	458	553	653
240	309	385	473	570	670
250	321	398	487	585	688
260	333	411	501	601	704
270	344	423	515	616	721
280	355	435	529	631	737
290	366	447	542	645	752
300	376	459	555	659	767
310	387	471	567	673	782

Age	Beg.	Nov.	Int.	Adv.	Elite
15	180	242	317	403	494
20	205	277	363	460	564
25	211	284	372	473	579
30	211	284	372	473	579
35	211	284	372	473	579
40	211	284	372	473	579
45	200	269	353	448	549
50	187	252	330	418	513
55	172	232	304	386	474
60	157	212	278	353	432
65	142	192	252	319	391
70	128	173	226	287	352
75	115	155	203	258	316
80	103	139	182	231	283
85	92	124	163	207	253
90	83	111	146	185	227

Rank	Sets	Reps	Percent	Workouts
1	3	5	13%	92
2	3	3	9%	63
3	4	2	8%	59
4	4	3	6%	43
5	4	4	6%	42
6	4	5	5%	37
6	3	4	5%	37
8	5	3	4%	32
9	3	6	4%	30
10	5	5	4%	29

BW	Beg.	Nov.	Int.	Adv.	Elite
90	84	119	162	211	264
100	94	130	174	225	280
110	102	140	186	239	295
120	111	150	197	251	309
130	118	159	208	263	322
140	126	168	217	274	334
150	133	176	227	285	346
160	140	184	236	295	357
170	147	191	245	304	367
180	153	199	253	314	377
190	159	206	261	322	387
200	165	213	269	331	397
210	171	219	276	339	406
220	177	226	283	347	414
230	182	232	290	355	423
240	188	238	297	362	431
250	193	244	303	369	438
260	198	249	309	376	446

Age	Beg.	Nov.	Int.	Adv.	Elite
15	106	145	193	249	308
20	121	166	221	284	352
25	124	170	227	292	361
30	124	170	227	292	361
35	124	170	227	292	361
40	124	170	227	292	361
45	117	161	215	276	342
50	110	151	201	258	320
55	101	139	185	238	295
60	92	127	169	218	269
65	84	115	153	197	244
70	75	104	138	177	219
75	68	93	124	159	197
80	60	83	111	142	176
85	54	74	99	127	158
90	49	67	89	114	142

Rank	Sets	Reps	Percent	Workouts
1	4	5	20%	26
2	3	5	8%	10
2	3	4	8%	10
2	5	5	8%	10
5	5	3	6%	8
6	6	5	5%	7
7	3	6	5%	6
8	2	3	4%	5
8	4	2	4%	5
8	4	4	4%	5

BW	Beg.	Nov.	Int.	Adv.	Elite
110	127	177	237	307	383
120	143	196	260	333	411
130	159	214	281	357	437
140	175	232	302	380	463
150	190	250	321	402	487
160	204	267	340	423	511
170	219	283	359	444	533
180	233	299	377	464	555
190	246	314	394	483	576
200	260	329	411	501	596
210	272	343	427	519	615
220	285	358	442	536	634
230	297	371	458	553	653
240	309	385	473	570	670
250	321	398	487	585	688
260	333	411	501	601	704
270	344	423	515	616	721
280	355	435	529	631	737
290	366	447	542	645	752
300	376	459	555	659	767
310	387	471	567	673	782

Age	Beg.	Nov.	Int.	Adv.	Elite
15	180	242	317	403	494
20	205	277	363	460	564
25	211	284	372	473	579
30	211	284	372	473	579
35	211	284	372	473	579
40	211	284	372	473	579
45	200	269	353	448	549
50	187	252	330	418	513
55	172	232	304	386	474
60	157	212	278	353	432
65	142	192	252	319	391
70	128	173	226	287	352
75	115	155	203	258	316
80	103	139	182	231	283
85	92	124	163	207	253
90	83	111	146	185	227

Rank	Sets	Reps	Percent	Workouts
1	3	5	13%	92
2	3	3	9%	63
3	4	2	8%	59
4	4	3	6%	43
5	4	4	6%	42
6	4	5	5%	37
6	3	4	5%	37
8	5	3	4%	32
9	3	6	4%	30
10	5	5	4%	29

BW	Beg.	Nov.	Int.	Adv.	Elite
90	84	119	162	211	264
100	94	130	174	225	280
110	102	140	186	239	295
120	111	150	197	251	309
130	118	159	208	263	322
140	126	168	217	274	334
150	133	176	227	285	346
160	140	184	236	295	357
170	147	191	245	304	367
180	153	199	253	314	377
190	159	206	261	322	387
200	165	213	269	331	397
210	171	219	276	339	406
220	177	226	283	347	414
230	182	232	290	355	423
240	188	238	297	362	431
250	193	244	303	369	438
260	198	249	309	376	446

Age	Beg.	Nov.	Int.	Adv.	Elite
15	106	145	193	249	308
20	121	166	221	284	352
25	124	170	227	292	361
30	124	170	227	292	361
35	124	170	227	292	361
40	124	170	227	292	361
45	117	161	215	276	342
50	110	151	201	258	320
55	101	139	185	238	295
60	92	127	169	218	269
65	84	115	153	197	244
70	75	104	138	177	219
75	68	93	124	159	197
80	60	83	111	142	176
85	54	74	99	127	158
90	49	67	89	114	142

Rank	Sets	Reps	Percent	Workouts
1	4	5	20%	26
2	3	5	8%	10
2	3	4	8%	10
2	5	5	8%	10
5	5	3	6%	8
6	6	5	5%	7
7	3	6	5%	6
8	2	3	4%	5
8	4	2	4%	5
8	4	4	4%	5

Pause Deadlift Standards (lb)

Male

Male Pause Deadlift Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Pause Deadlift Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Pause Deadlift strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	127	177	237	307	383
120	143	196	260	333	411
130	159	214	281	357	437
140	175	232	302	380	463
150	190	250	321	402	487
160	204	267	340	423	511
170	219	283	359	444	533
180	233	299	377	464	555
190	246	314	394	483	576
200	260	329	411	501	596
210	272	343	427	519	615
220	285	358	442	536	634
230	297	371	458	553	653
240	309	385	473	570	670
250	321	398	487	585	688
260	333	411	501	601	704
270	344	423	515	616	721
280	355	435	529	631	737
290	366	447	542	645	752
300	376	459	555	659	767
310	387	471	567	673	782

Age	Beg.	Nov.	Int.	Adv.	Elite
15	180	242	317	403	494
20	205	277	363	460	564
25	211	284	372	473	579
30	211	284	372	473	579
35	211	284	372	473	579
40	211	284	372	473	579
45	200	269	353	448	549
50	187	252	330	418	513
55	172	232	304	386	474
60	157	212	278	353	432
65	142	192	252	319	391
70	128	173	226	287	352
75	115	155	203	258	316
80	103	139	182	231	283
85	92	124	163	207	253
90	83	111	146	185	227

Rank	Sets	Reps	Percent	Workouts
1	3	5	13%	92
2	3	3	9%	63
3	4	2	8%	59
4	4	3	6%	43
5	4	4	6%	42
6	4	5	5%	37
6	3	4	5%	37
8	5	3	4%	32
9	3	6	4%	30
10	5	5	4%	29

BW	Beg.	Nov.	Int.	Adv.	Elite
90	84	119	162	211	264
100	94	130	174	225	280
110	102	140	186	239	295
120	111	150	197	251	309
130	118	159	208	263	322
140	126	168	217	274	334
150	133	176	227	285	346
160	140	184	236	295	357
170	147	191	245	304	367
180	153	199	253	314	377
190	159	206	261	322	387
200	165	213	269	331	397
210	171	219	276	339	406
220	177	226	283	347	414
230	182	232	290	355	423
240	188	238	297	362	431
250	193	244	303	369	438
260	198	249	309	376	446

Age	Beg.	Nov.	Int.	Adv.	Elite
15	106	145	193	249	308
20	121	166	221	284	352
25	124	170	227	292	361
30	124	170	227	292	361
35	124	170	227	292	361
40	124	170	227	292	361
45	117	161	215	276	342
50	110	151	201	258	320
55	101	139	185	238	295
60	92	127	169	218	269
65	84	115	153	197	244
70	75	104	138	177	219
75	68	93	124	159	197
80	60	83	111	142	176
85	54	74	99	127	158
90	49	67	89	114	142

Rank	Sets	Reps	Percent	Workouts
1	4	5	20%	26
2	3	5	8%	10
2	3	4	8%	10
2	5	5	8%	10
5	5	3	6%	8
6	6	5	5%	7
7	3	6	5%	6
8	2	3	4%	5
8	4	2	4%	5
8	4	4	4%	5