Single Leg Deadlift Standards (lb)

The average Single Leg Deadlift is 137 lb for men and 72 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Single Leg Deadlift strength standards are based on 82,058 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Single Leg Deadlift Standards (lb)

Weight

Strength Level	Weight
Beginner	30 lb
Novice	73 lb
Intermediate	137 lb
Advanced	221 lb
Elite	320 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	2.00x

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 137 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 30 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	11	38	84	148	227
120	14	45	94	161	243
130	18	51	104	174	258
140	22	58	113	186	273
150	27	64	122	198	287
160	31	71	131	209	300
170	35	77	139	220	313
180	39	83	148	230	325
190	43	90	156	240	337
200	48	96	164	250	349
210	52	101	171	259	360
220	56	107	179	268	371
230	60	113	186	277	381
240	64	118	193	286	391
250	68	124	200	294	401
260	72	129	207	302	411
270	76	134	213	310	420
280	80	140	220	318	429
290	84	145	226	326	438
300	88	150	232	333	447
310	91	155	239	341	455

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	62	117	188	273
20	30	71	133	215	312
25	30	73	137	221	320
30	30	73	137	221	320
35	30	73	137	221	320
40	30	73	137	221	320
45	29	69	130	209	303
50	27	64	121	196	283
55	25	60	112	181	261
60	23	54	102	165	239
65	21	49	92	149	216
70	18	44	83	134	194
75	17	40	75	120	174
80	15	36	67	108	156
85	13	32	60	97	140
90	12	29	54	87	125

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:

3x12 17%

3x10 15%

3x8 6%

2x10 6%

4x10 5%

3x18 5%

3x6 4%

2x8 3%

6x8 3%

3x26 3%

3x16 3%

3x20 3%

Rank	Sets	Reps	Percent	Workouts
1	3	12	17%	45
2	3	10	15%	39
3	3	8	6%	16
3	2	10	6%	16
5	4	10	5%	14
6	3	18	5%	13
7	3	6	4%	11
8	2	8	3%	9
8	6	8	3%	9
10	3	26	3%	8
10	3	16	3%	8
10	3	20	3%	8

Female

Female Single Leg Deadlift Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	19 lb
Novice	41 lb
Intermediate	72 lb
Advanced	111 lb
Elite	157 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.50x
Advanced	0.80x
Elite	1.15x

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 72 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	24	47	78	115
100	11	28	52	85	124
110	14	31	58	92	132
120	16	35	63	98	140
130	19	39	68	104	147
140	21	42	72	110	154
150	24	46	77	116	160
160	26	49	81	121	166
170	28	52	85	126	172
180	31	55	89	131	178
190	33	59	93	135	183
200	35	61	97	140	188
210	37	64	100	144	193
220	40	67	104	148	198
230	42	70	107	152	203
240	44	73	111	156	208
250	46	75	114	160	212
260	48	78	117	164	216

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	35	61	95	134
20	19	40	70	109	153
25	19	41	72	111	157
30	19	41	72	111	157
35	19	41	72	111	157
40	19	41	72	111	157
45	18	39	68	106	149
50	17	36	64	99	139
55	16	33	59	91	129
60	15	31	54	83	117
65	13	28	49	75	106
70	12	25	44	68	96
75	11	22	39	61	86
80	10	20	35	54	77
85	9	18	31	49	69
90	8	16	28	44	62

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 22%

3x8 11%

3x12 9%

4x12 8%

4x10 6%

4x8 6%

3x20 4%

3x16 4%

2x12 4%

6x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	31
2	3	8	11%	15
3	3	12	9%	13
4	4	12	8%	11
5	4	10	6%	8
5	4	8	6%	8
7	3	20	4%	5
7	3	16	4%	5
7	2	12	4%	5
10	6	10	3%	4

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 Single Leg Deadlift strength standards

Strength Level analysed 2,728 qualifying results from 82,058 community lifts to produce our Single Leg Deadlift strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	82,058
Qualifying results	2,728
Male results	1,705
Female results	1,023
Data start	14 August 2020
Data cutoff	1 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	11	38	84	148	227
120	14	45	94	161	243
130	18	51	104	174	258
140	22	58	113	186	273
150	27	64	122	198	287
160	31	71	131	209	300
170	35	77	139	220	313
180	39	83	148	230	325
190	43	90	156	240	337
200	48	96	164	250	349
210	52	101	171	259	360
220	56	107	179	268	371
230	60	113	186	277	381
240	64	118	193	286	391
250	68	124	200	294	401
260	72	129	207	302	411
270	76	134	213	310	420
280	80	140	220	318	429
290	84	145	226	326	438
300	88	150	232	333	447
310	91	155	239	341	455

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	62	117	188	273
20	30	71	133	215	312
25	30	73	137	221	320
30	30	73	137	221	320
35	30	73	137	221	320
40	30	73	137	221	320
45	29	69	130	209	303
50	27	64	121	196	283
55	25	60	112	181	261
60	23	54	102	165	239
65	21	49	92	149	216
70	18	44	83	134	194
75	17	40	75	120	174
80	15	36	67	108	156
85	13	32	60	97	140
90	12	29	54	87	125

Rank	Sets	Reps	Percent	Workouts
1	3	12	17%	45
2	3	10	15%	39
3	3	8	6%	16
3	2	10	6%	16
5	4	10	5%	14
6	3	18	5%	13
7	3	6	4%	11
8	2	8	3%	9
8	6	8	3%	9
10	3	26	3%	8
10	3	16	3%	8
10	3	20	3%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	24	47	78	115
100	11	28	52	85	124
110	14	31	58	92	132
120	16	35	63	98	140
130	19	39	68	104	147
140	21	42	72	110	154
150	24	46	77	116	160
160	26	49	81	121	166
170	28	52	85	126	172
180	31	55	89	131	178
190	33	59	93	135	183
200	35	61	97	140	188
210	37	64	100	144	193
220	40	67	104	148	198
230	42	70	107	152	203
240	44	73	111	156	208
250	46	75	114	160	212
260	48	78	117	164	216

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	35	61	95	134
20	19	40	70	109	153
25	19	41	72	111	157
30	19	41	72	111	157
35	19	41	72	111	157
40	19	41	72	111	157
45	18	39	68	106	149
50	17	36	64	99	139
55	16	33	59	91	129
60	15	31	54	83	117
65	13	28	49	75	106
70	12	25	44	68	96
75	11	22	39	61	86
80	10	20	35	54	77
85	9	18	31	49	69
90	8	16	28	44	62

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	31
2	3	8	11%	15
3	3	12	9%	13
4	4	12	8%	11
5	4	10	6%	8
5	4	8	6%	8
7	3	20	4%	5
7	3	16	4%	5
7	2	12	4%	5
10	6	10	3%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
110	11	38	84	148	227
120	14	45	94	161	243
130	18	51	104	174	258
140	22	58	113	186	273
150	27	64	122	198	287
160	31	71	131	209	300
170	35	77	139	220	313
180	39	83	148	230	325
190	43	90	156	240	337
200	48	96	164	250	349
210	52	101	171	259	360
220	56	107	179	268	371
230	60	113	186	277	381
240	64	118	193	286	391
250	68	124	200	294	401
260	72	129	207	302	411
270	76	134	213	310	420
280	80	140	220	318	429
290	84	145	226	326	438
300	88	150	232	333	447
310	91	155	239	341	455

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	62	117	188	273
20	30	71	133	215	312
25	30	73	137	221	320
30	30	73	137	221	320
35	30	73	137	221	320
40	30	73	137	221	320
45	29	69	130	209	303
50	27	64	121	196	283
55	25	60	112	181	261
60	23	54	102	165	239
65	21	49	92	149	216
70	18	44	83	134	194
75	17	40	75	120	174
80	15	36	67	108	156
85	13	32	60	97	140
90	12	29	54	87	125

Rank	Sets	Reps	Percent	Workouts
1	3	12	17%	45
2	3	10	15%	39
3	3	8	6%	16
3	2	10	6%	16
5	4	10	5%	14
6	3	18	5%	13
7	3	6	4%	11
8	2	8	3%	9
8	6	8	3%	9
10	3	26	3%	8
10	3	16	3%	8
10	3	20	3%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	24	47	78	115
100	11	28	52	85	124
110	14	31	58	92	132
120	16	35	63	98	140
130	19	39	68	104	147
140	21	42	72	110	154
150	24	46	77	116	160
160	26	49	81	121	166
170	28	52	85	126	172
180	31	55	89	131	178
190	33	59	93	135	183
200	35	61	97	140	188
210	37	64	100	144	193
220	40	67	104	148	198
230	42	70	107	152	203
240	44	73	111	156	208
250	46	75	114	160	212
260	48	78	117	164	216

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	35	61	95	134
20	19	40	70	109	153
25	19	41	72	111	157
30	19	41	72	111	157
35	19	41	72	111	157
40	19	41	72	111	157
45	18	39	68	106	149
50	17	36	64	99	139
55	16	33	59	91	129
60	15	31	54	83	117
65	13	28	49	75	106
70	12	25	44	68	96
75	11	22	39	61	86
80	10	20	35	54	77
85	9	18	31	49	69
90	8	16	28	44	62

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	31
2	3	8	11%	15
3	3	12	9%	13
4	4	12	8%	11
5	4	10	6%	8
5	4	8	6%	8
7	3	20	4%	5
7	3	16	4%	5
7	2	12	4%	5
10	6	10	3%	4

Single Leg Deadlift Standards (lb)

Male

Male Single Leg Deadlift Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Single Leg Deadlift Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Single Leg Deadlift strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	11	38	84	148	227
120	14	45	94	161	243
130	18	51	104	174	258
140	22	58	113	186	273
150	27	64	122	198	287
160	31	71	131	209	300
170	35	77	139	220	313
180	39	83	148	230	325
190	43	90	156	240	337
200	48	96	164	250	349
210	52	101	171	259	360
220	56	107	179	268	371
230	60	113	186	277	381
240	64	118	193	286	391
250	68	124	200	294	401
260	72	129	207	302	411
270	76	134	213	310	420
280	80	140	220	318	429
290	84	145	226	326	438
300	88	150	232	333	447
310	91	155	239	341	455

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	62	117	188	273
20	30	71	133	215	312
25	30	73	137	221	320
30	30	73	137	221	320
35	30	73	137	221	320
40	30	73	137	221	320
45	29	69	130	209	303
50	27	64	121	196	283
55	25	60	112	181	261
60	23	54	102	165	239
65	21	49	92	149	216
70	18	44	83	134	194
75	17	40	75	120	174
80	15	36	67	108	156
85	13	32	60	97	140
90	12	29	54	87	125

Rank	Sets	Reps	Percent	Workouts
1	3	12	17%	45
2	3	10	15%	39
3	3	8	6%	16
3	2	10	6%	16
5	4	10	5%	14
6	3	18	5%	13
7	3	6	4%	11
8	2	8	3%	9
8	6	8	3%	9
10	3	26	3%	8
10	3	16	3%	8
10	3	20	3%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	24	47	78	115
100	11	28	52	85	124
110	14	31	58	92	132
120	16	35	63	98	140
130	19	39	68	104	147
140	21	42	72	110	154
150	24	46	77	116	160
160	26	49	81	121	166
170	28	52	85	126	172
180	31	55	89	131	178
190	33	59	93	135	183
200	35	61	97	140	188
210	37	64	100	144	193
220	40	67	104	148	198
230	42	70	107	152	203
240	44	73	111	156	208
250	46	75	114	160	212
260	48	78	117	164	216

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	35	61	95	134
20	19	40	70	109	153
25	19	41	72	111	157
30	19	41	72	111	157
35	19	41	72	111	157
40	19	41	72	111	157
45	18	39	68	106	149
50	17	36	64	99	139
55	16	33	59	91	129
60	15	31	54	83	117
65	13	28	49	75	106
70	12	25	44	68	96
75	11	22	39	61	86
80	10	20	35	54	77
85	9	18	31	49	69
90	8	16	28	44	62

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	31
2	3	8	11%	15
3	3	12	9%	13
4	4	12	8%	11
5	4	10	6%	8
5	4	8	6%	8
7	3	20	4%	5
7	3	16	4%	5
7	2	12	4%	5
10	6	10	3%	4