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

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Pause Deadlift standards are based on 28,302 lifts by Strength Level users

Male
Female

Male

Male Pause Deadlift Standards (lb)

Weight

Strength Level	Weight
Beginner	205 lb
Novice	277 lb
Intermediate	363 lb
Advanced	461 lb
Elite	566 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	1.25x
Novice	1.50x
Intermediate	2.00x
Advanced	2.50x
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 363 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 205 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	120	168	227	295	368
120	135	186	248	319	395
130	151	204	269	343	422
140	166	222	289	366	447
150	181	239	309	387	470
160	195	255	327	408	493
170	209	271	345	428	515
180	223	287	363	447	537
190	236	302	379	466	557
200	249	316	396	484	577
210	261	330	412	502	596
220	274	344	427	519	614
230	286	358	442	535	632
240	297	371	457	551	650
250	309	384	471	567	667
260	320	396	485	582	683
270	331	409	498	597	699
280	342	421	511	611	715
290	353	432	524	625	730
300	363	444	537	639	745
310	373	455	549	653	760

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	175	236	309	393	482
20	200	270	354	450	552
25	205	277	363	461	566
30	205	277	363	461	566
35	205	277	363	461	566
40	205	277	363	461	566
45	195	262	344	438	537
50	183	246	323	411	504
55	169	228	299	380	466
60	154	208	273	347	426
65	139	188	247	313	384
70	125	169	221	281	345
75	112	151	198	251	308
80	100	135	177	225	276
85	90	121	159	202	247
90	81	109	143	182	223

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

Calculate Your Strength Level

Female

Female Pause Deadlift Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

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

Bodyweight Ratio

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.

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	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

By Age

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

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

Calculate Your Strength Level

Create Standards

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	120	168	227	295	368
120	135	186	248	319	395
130	151	204	269	343	422
140	166	222	289	366	447
150	181	239	309	387	470
160	195	255	327	408	493
170	209	271	345	428	515
180	223	287	363	447	537
190	236	302	379	466	557
200	249	316	396	484	577
210	261	330	412	502	596
220	274	344	427	519	614
230	286	358	442	535	632
240	297	371	457	551	650
250	309	384	471	567	667
260	320	396	485	582	683
270	331	409	498	597	699
280	342	421	511	611	715
290	353	432	524	625	730
300	363	444	537	639	745
310	373	455	549	653	760

Age	Beg.	Nov.	Int.	Adv.	Elite
15	175	236	309	393	482
20	200	270	354	450	552
25	205	277	363	461	566
30	205	277	363	461	566
35	205	277	363	461	566
40	205	277	363	461	566
45	195	262	344	438	537
50	183	246	323	411	504
55	169	228	299	380	466
60	154	208	273	347	426
65	139	188	247	313	384
70	125	169	221	281	345
75	112	151	198	251	308
80	100	135	177	225	276
85	90	121	159	202	247
90	81	109	143	182	223

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	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

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	120	168	227	295	368
120	135	186	248	319	395
130	151	204	269	343	422
140	166	222	289	366	447
150	181	239	309	387	470
160	195	255	327	408	493
170	209	271	345	428	515
180	223	287	363	447	537
190	236	302	379	466	557
200	249	316	396	484	577
210	261	330	412	502	596
220	274	344	427	519	614
230	286	358	442	535	632
240	297	371	457	551	650
250	309	384	471	567	667
260	320	396	485	582	683
270	331	409	498	597	699
280	342	421	511	611	715
290	353	432	524	625	730
300	363	444	537	639	745
310	373	455	549	653	760

Age	Beg.	Nov.	Int.	Adv.	Elite
15	175	236	309	393	482
20	200	270	354	450	552
25	205	277	363	461	566
30	205	277	363	461	566
35	205	277	363	461	566
40	205	277	363	461	566
45	195	262	344	438	537
50	183	246	323	411	504
55	169	228	299	380	466
60	154	208	273	347	426
65	139	188	247	313	384
70	125	169	221	281	345
75	112	151	198	251	308
80	100	135	177	225	276
85	90	121	159	202	247
90	81	109	143	182	223

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	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

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

Measured in lb

Pause Deadlift strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

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?

Calculate Your Strength Level

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?

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	120	168	227	295	368
120	135	186	248	319	395
130	151	204	269	343	422
140	166	222	289	366	447
150	181	239	309	387	470
160	195	255	327	408	493
170	209	271	345	428	515
180	223	287	363	447	537
190	236	302	379	466	557
200	249	316	396	484	577
210	261	330	412	502	596
220	274	344	427	519	614
230	286	358	442	535	632
240	297	371	457	551	650
250	309	384	471	567	667
260	320	396	485	582	683
270	331	409	498	597	699
280	342	421	511	611	715
290	353	432	524	625	730
300	363	444	537	639	745
310	373	455	549	653	760

Age	Beg.	Nov.	Int.	Adv.	Elite
15	175	236	309	393	482
20	200	270	354	450	552
25	205	277	363	461	566
30	205	277	363	461	566
35	205	277	363	461	566
40	205	277	363	461	566
45	195	262	344	438	537
50	183	246	323	411	504
55	169	228	299	380	466
60	154	208	273	347	426
65	139	188	247	313	384
70	125	169	221	281	345
75	112	151	198	251	308
80	100	135	177	225	276
85	90	121	159	202	247
90	81	109	143	182	223

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	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

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