Single Leg Deadlift

Single Leg Deadlift Standards

Measured in lb

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

Our community Single Leg Deadlift standards are based on 21,000 lifts by Strength Level users
Single Leg Deadlift

Male Single Leg Deadlift Standards (lb)

Entire Community

Strength Level Weight
Beginner 20 lb
Novice 65 lb
Intermediate 140 lb
Advanced 244 lb
Elite 370 lb
Strength Level Bodyweight Ratio
Beginner 0.00x
Novice 0.50x
Intermediate 0.75x
Advanced 1.50x
Elite 2.25x

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

What is the average Single Leg Deadlift? The average Single Leg Deadlift weight for a male lifter is 140 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Single Leg Deadlift? Male beginners should aim to lift 20 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

BW Beg. Nov. Int. Adv. Elite
110 1 19 63 130 218
120 4 27 76 149 242
130 7 35 89 168 266
140 11 44 103 186 289
150 15 53 116 204 311
160 20 62 129 221 332
170 26 71 142 238 352
180 31 80 155 255 372
190 37 89 168 271 392
200 43 98 180 286 411
210 49 107 192 302 429
220 56 117 204 317 447
230 62 126 216 332 465
240 68 134 228 346 482
250 74 143 240 360 498
260 81 152 251 374 515
270 87 161 262 388 530
280 94 169 273 401 546
290 100 178 284 414 561
300 106 186 294 427 576
310 113 195 305 439 591
Age Beg. Nov. Int. Adv. Elite
15 17 55 119 208 315
20 19 63 136 238 360
25 20 65 140 244 370
30 20 65 140 244 370
35 20 65 140 244 370
40 20 65 140 244 370
45 19 61 133 231 351
50 17 58 125 217 329
55 16 53 115 201 304
60 15 49 105 183 278
65 13 44 95 166 251
70 12 39 85 149 225
75 11 35 76 133 201
80 10 32 68 119 180
85 9 28 61 106 161
90 8 25 55 96 145

How many sets and reps of Single Leg Deadlift should I do?

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

3x10 12%
3x12 12%
3x8 7%
2x10 7%
3x6 6%

Calculate Your Strength Level

lb
lb
years old

Female Single Leg Deadlift Standards (lb)

Entire Community

Strength Level Weight
Beginner 19 lb
Novice 37 lb
Intermediate 61 lb
Advanced 91 lb
Elite 125 lb
Strength Level Bodyweight Ratio
Beginner 0.15x
Novice 0.25x
Intermediate 0.45x
Advanced 0.65x
Elite 0.90x

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

What is the average Single Leg Deadlift? The average Single Leg Deadlift weight for a female lifter is 61 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Single Leg Deadlift? Female beginners should aim to lift 19 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

BW Beg. Nov. Int. Adv. Elite
90 12 26 47 73 103
100 14 29 50 77 108
110 16 31 53 80 112
120 17 33 56 84 116
130 19 36 59 87 120
140 20 38 61 91 124
150 22 39 64 94 127
160 23 41 66 96 131
170 24 43 68 99 134
180 26 45 70 102 137
190 27 46 72 104 140
200 28 48 74 106 142
210 29 50 76 109 145
220 31 51 78 111 148
230 32 53 80 113 150
240 33 54 82 115 152
250 34 55 83 117 155
260 35 57 85 119 157
Age Beg. Nov. Int. Adv. Elite
15 17 31 52 77 106
20 19 36 59 88 122
25 19 37 61 91 125
30 19 37 61 91 125
35 19 37 61 91 125
40 19 37 61 91 125
45 18 35 58 86 118
50 17 33 54 81 111
55 16 30 50 75 103
60 15 28 46 68 94
65 13 25 41 62 85
70 12 22 37 55 76
75 11 20 33 49 68
80 9 18 30 44 61
85 8 16 27 40 55
90 8 14 24 36 49

How many sets and reps of Single Leg Deadlift should I do?

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

3x10 19%
3x12 11%
4x12 10%
3x8 9%
4x10 6%

Calculate Your Strength Level

lb
lb
years old

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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.