Pause Deadlift Standards (kg)

The average Pause Deadlift is 169 kg for men and 103 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	96 kg
Novice	129 kg
Intermediate	169 kg
Advanced	214 kg
Elite	263 kg

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? (kg)

What is the average Pause Deadlift? The average Pause Deadlift weight for a male lifter is 169 kg (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 96 kg (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
50	58	80	108	140	174
55	66	90	119	152	188
60	74	99	130	164	201
65	82	108	140	176	214
70	89	117	150	187	226
75	96	125	159	197	237
80	103	133	168	207	248
85	110	141	177	217	259
90	117	148	185	226	269
95	123	155	193	235	279
100	130	163	201	244	288
105	136	169	209	252	297
110	142	176	216	260	306
115	148	183	223	268	315
120	153	189	230	276	323
125	159	195	237	283	331
130	164	201	244	290	339
135	170	207	250	298	346
140	175	213	257	304	354

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	82	110	144	183	224
20	93	126	165	209	256
25	96	129	169	214	263
30	96	129	169	214	263
35	96	129	169	214	263
40	96	129	169	214	263
45	91	122	160	203	249
50	85	114	150	190	233
55	78	105	138	175	215
60	71	96	126	160	196
65	65	87	114	145	178
70	58	78	103	130	160
75	52	70	92	117	143
80	47	63	82	105	128
85	42	56	74	94	115
90	38	51	66	84	103

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	56 kg
Novice	77 kg
Intermediate	103 kg
Advanced	132 kg
Elite	164 kg

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? (kg)

What is the average Pause Deadlift? The average Pause Deadlift weight for a female lifter is 103 kg (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 56 kg (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
40	38	53	72	94	118
45	42	59	79	102	126
50	46	64	85	108	134
55	51	68	90	115	141
60	54	73	95	120	147
65	58	77	100	126	153
70	62	81	105	131	159
75	65	85	109	136	164
80	68	89	113	141	170
85	72	93	117	145	175
90	75	96	121	149	179
95	78	99	125	154	184
100	80	102	129	158	188
105	83	106	132	161	192
110	86	109	135	165	196
115	88	111	139	169	200
120	91	114	142	172	204

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	48	66	88	113	140
20	55	75	100	129	159
25	56	77	103	132	164
30	56	77	103	132	164
35	56	77	103	132	164
40	56	77	103	132	164
45	53	73	98	125	155
50	50	68	91	117	145
55	46	63	84	108	134
60	42	58	77	99	122
65	38	52	70	89	111
70	34	47	63	80	100
75	31	42	56	72	89
80	27	38	50	65	80
85	25	34	45	58	72
90	22	30	40	52	64

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
50	58	80	108	140	174
55	66	90	119	152	188
60	74	99	130	164	201
65	82	108	140	176	214
70	89	117	150	187	226
75	96	125	159	197	237
80	103	133	168	207	248
85	110	141	177	217	259
90	117	148	185	226	269
95	123	155	193	235	279
100	130	163	201	244	288
105	136	169	209	252	297
110	142	176	216	260	306
115	148	183	223	268	315
120	153	189	230	276	323
125	159	195	237	283	331
130	164	201	244	290	339
135	170	207	250	298	346
140	175	213	257	304	354

Age	Beg.	Nov.	Int.	Adv.	Elite
15	82	110	144	183	224
20	93	126	165	209	256
25	96	129	169	214	263
30	96	129	169	214	263
35	96	129	169	214	263
40	96	129	169	214	263
45	91	122	160	203	249
50	85	114	150	190	233
55	78	105	138	175	215
60	71	96	126	160	196
65	65	87	114	145	178
70	58	78	103	130	160
75	52	70	92	117	143
80	47	63	82	105	128
85	42	56	74	94	115
90	38	51	66	84	103

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
40	38	53	72	94	118
45	42	59	79	102	126
50	46	64	85	108	134
55	51	68	90	115	141
60	54	73	95	120	147
65	58	77	100	126	153
70	62	81	105	131	159
75	65	85	109	136	164
80	68	89	113	141	170
85	72	93	117	145	175
90	75	96	121	149	179
95	78	99	125	154	184
100	80	102	129	158	188
105	83	106	132	161	192
110	86	109	135	165	196
115	88	111	139	169	200
120	91	114	142	172	204

Age	Beg.	Nov.	Int.	Adv.	Elite
15	48	66	88	113	140
20	55	75	100	129	159
25	56	77	103	132	164
30	56	77	103	132	164
35	56	77	103	132	164
40	56	77	103	132	164
45	53	73	98	125	155
50	50	68	91	117	145
55	46	63	84	108	134
60	42	58	77	99	122
65	38	52	70	89	111
70	34	47	63	80	100
75	31	42	56	72	89
80	27	38	50	65	80
85	25	34	45	58	72
90	22	30	40	52	64

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
50	58	80	108	140	174
55	66	90	119	152	188
60	74	99	130	164	201
65	82	108	140	176	214
70	89	117	150	187	226
75	96	125	159	197	237
80	103	133	168	207	248
85	110	141	177	217	259
90	117	148	185	226	269
95	123	155	193	235	279
100	130	163	201	244	288
105	136	169	209	252	297
110	142	176	216	260	306
115	148	183	223	268	315
120	153	189	230	276	323
125	159	195	237	283	331
130	164	201	244	290	339
135	170	207	250	298	346
140	175	213	257	304	354

Age	Beg.	Nov.	Int.	Adv.	Elite
15	82	110	144	183	224
20	93	126	165	209	256
25	96	129	169	214	263
30	96	129	169	214	263
35	96	129	169	214	263
40	96	129	169	214	263
45	91	122	160	203	249
50	85	114	150	190	233
55	78	105	138	175	215
60	71	96	126	160	196
65	65	87	114	145	178
70	58	78	103	130	160
75	52	70	92	117	143
80	47	63	82	105	128
85	42	56	74	94	115
90	38	51	66	84	103

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
40	38	53	72	94	118
45	42	59	79	102	126
50	46	64	85	108	134
55	51	68	90	115	141
60	54	73	95	120	147
65	58	77	100	126	153
70	62	81	105	131	159
75	65	85	109	136	164
80	68	89	113	141	170
85	72	93	117	145	175
90	75	96	121	149	179
95	78	99	125	154	184
100	80	102	129	158	188
105	83	106	132	161	192
110	86	109	135	165	196
115	88	111	139	169	200
120	91	114	142	172	204

Age	Beg.	Nov.	Int.	Adv.	Elite
15	48	66	88	113	140
20	55	75	100	129	159
25	56	77	103	132	164
30	56	77	103	132	164
35	56	77	103	132	164
40	56	77	103	132	164
45	53	73	98	125	155
50	50	68	91	117	145
55	46	63	84	108	134
60	42	58	77	99	122
65	38	52	70	89	111
70	34	47	63	80	100
75	31	42	56	72	89
80	27	38	50	65	80
85	25	34	45	58	72
90	22	30	40	52	64

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 (kg)

Male

Male Pause Deadlift Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Pause Deadlift Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	58	80	108	140	174
55	66	90	119	152	188
60	74	99	130	164	201
65	82	108	140	176	214
70	89	117	150	187	226
75	96	125	159	197	237
80	103	133	168	207	248
85	110	141	177	217	259
90	117	148	185	226	269
95	123	155	193	235	279
100	130	163	201	244	288
105	136	169	209	252	297
110	142	176	216	260	306
115	148	183	223	268	315
120	153	189	230	276	323
125	159	195	237	283	331
130	164	201	244	290	339
135	170	207	250	298	346
140	175	213	257	304	354

Age	Beg.	Nov.	Int.	Adv.	Elite
15	82	110	144	183	224
20	93	126	165	209	256
25	96	129	169	214	263
30	96	129	169	214	263
35	96	129	169	214	263
40	96	129	169	214	263
45	91	122	160	203	249
50	85	114	150	190	233
55	78	105	138	175	215
60	71	96	126	160	196
65	65	87	114	145	178
70	58	78	103	130	160
75	52	70	92	117	143
80	47	63	82	105	128
85	42	56	74	94	115
90	38	51	66	84	103

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
40	38	53	72	94	118
45	42	59	79	102	126
50	46	64	85	108	134
55	51	68	90	115	141
60	54	73	95	120	147
65	58	77	100	126	153
70	62	81	105	131	159
75	65	85	109	136	164
80	68	89	113	141	170
85	72	93	117	145	175
90	75	96	121	149	179
95	78	99	125	154	184
100	80	102	129	158	188
105	83	106	132	161	192
110	86	109	135	165	196
115	88	111	139	169	200
120	91	114	142	172	204

Age	Beg.	Nov.	Int.	Adv.	Elite
15	48	66	88	113	140
20	55	75	100	129	159
25	56	77	103	132	164
30	56	77	103	132	164
35	56	77	103	132	164
40	56	77	103	132	164
45	53	73	98	125	155
50	50	68	91	117	145
55	46	63	84	108	134
60	42	58	77	99	122
65	38	52	70	89	111
70	34	47	63	80	100
75	31	42	56	72	89
80	27	38	50	65	80
85	25	34	45	58	72
90	22	30	40	52	64

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