Single Leg Dumbbell Deadlift Standards

Measured in kg

Single Leg Dumbbell 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 Single Leg Dumbbell Deadlift standards are based on 98,461 lifts by Strength Level users

Male
Female

Male

Male Single Leg Dumbbell Deadlift Standards (kg)

Weight

Strength Level	Weight
Beginner	9 kg
Novice	19 kg
Intermediate	34 kg
Advanced	53 kg
Elite	75 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.25x
Intermediate	0.45x
Advanced	0.70x
Elite	1.00x

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

What is the average Single Leg Dumbbell Deadlift? The average Single Leg Dumbbell Deadlift weight for a male lifter is 34 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Single Leg Dumbbell Deadlift? Male beginners should aim to lift 9 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	9	20	34	50
55	4	11	22	37	55
60	5	13	25	41	59
65	7	15	28	44	63
70	8	17	31	48	67
75	9	19	33	51	71
80	11	21	36	54	75
85	12	23	38	57	78
90	13	25	40	60	81
95	15	27	43	62	85
100	16	28	45	65	88
105	17	30	47	68	91
110	19	32	49	70	94
115	20	33	51	73	97
120	21	35	53	75	99
125	22	37	55	77	102
130	24	38	57	80	105
135	25	40	59	82	107
140	26	41	61	84	110

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	16	29	45	64
20	9	18	33	51	73
25	9	19	34	53	75
30	9	19	34	53	75
35	9	19	34	53	75
40	9	19	34	53	75
45	8	18	32	50	71
50	8	17	30	47	66
55	7	15	27	43	61
60	7	14	25	39	56
65	6	13	23	36	50
70	5	11	20	32	45
75	5	10	18	29	41
80	4	9	16	26	36
85	4	8	15	23	33
90	3	7	13	21	29

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

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

3x10 21%

3x12 10%

2x10 9%

3x8 7%

4x10 7%

4x5 5%

4x8 4%

3x5 3%

2x8 3%

5x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	40
2	3	12	10%	20
3	2	10	9%	18
4	3	8	7%	14
5	4	10	7%	13
6	4	5	5%	10
7	4	8	4%	7
8	3	5	3%	6
8	2	8	3%	6
8	5	5	3%	6

Calculate Your Strength Level

Female

Female Single Leg Dumbbell Deadlift Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	8 kg
Novice	14 kg
Intermediate	22 kg
Advanced	32 kg
Elite	44 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.20x
Intermediate	0.35x
Advanced	0.50x
Elite	0.70x

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

What is the average Single Leg Dumbbell Deadlift? The average Single Leg Dumbbell Deadlift weight for a female lifter is 22 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Single Leg Dumbbell Deadlift? Female beginners should aim to lift 8 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	11	18	28	38
45	6	12	19	29	40
50	7	13	20	30	41
55	7	13	21	31	42
60	8	14	22	32	43
65	8	14	23	33	44
70	9	15	23	34	45
75	9	15	24	34	46
80	9	16	25	35	47
85	10	16	25	36	48
90	10	17	26	36	48
95	10	17	26	37	49
100	11	18	27	38	50
105	11	18	27	38	50
110	11	18	28	39	51
115	12	19	28	39	52
120	12	19	28	40	52

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	19	28	38
20	8	14	22	32	43
25	8	14	22	32	44
30	8	14	22	32	44
35	8	14	22	32	44
40	8	14	22	32	44
45	7	13	21	31	42
50	7	12	20	29	39
55	6	11	18	27	36
60	6	10	17	24	33
65	5	9	15	22	30
70	5	8	14	20	27
75	4	8	12	18	24
80	4	7	11	16	21
85	3	6	10	14	19
90	3	5	9	13	17

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

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

3x8 22%

3x10 18%

3x12 8%

2x10 7%

4x10 6%

3x6 4%

4x8 3%

6x10 3%

3x13 2%

3x15 2%

3x16 2%

5x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	8	22%	22
2	3	10	18%	18
3	3	12	8%	8
4	2	10	7%	7
5	4	10	6%	6
6	3	6	4%	4
7	4	8	3%	3
7	6	10	3%	3
9	3	13	2%	2
9	3	15	2%	2
9	3	16	2%	2
9	5	10	2%	2

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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
50	3	9	20	34	50
55	4	11	22	37	55
60	5	13	25	41	59
65	7	15	28	44	63
70	8	17	31	48	67
75	9	19	33	51	71
80	11	21	36	54	75
85	12	23	38	57	78
90	13	25	40	60	81
95	15	27	43	62	85
100	16	28	45	65	88
105	17	30	47	68	91
110	19	32	49	70	94
115	20	33	51	73	97
120	21	35	53	75	99
125	22	37	55	77	102
130	24	38	57	80	105
135	25	40	59	82	107
140	26	41	61	84	110

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	16	29	45	64
20	9	18	33	51	73
25	9	19	34	53	75
30	9	19	34	53	75
35	9	19	34	53	75
40	9	19	34	53	75
45	8	18	32	50	71
50	8	17	30	47	66
55	7	15	27	43	61
60	7	14	25	39	56
65	6	13	23	36	50
70	5	11	20	32	45
75	5	10	18	29	41
80	4	9	16	26	36
85	4	8	15	23	33
90	3	7	13	21	29

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	40
2	3	12	10%	20
3	2	10	9%	18
4	3	8	7%	14
5	4	10	7%	13
6	4	5	5%	10
7	4	8	4%	7
8	3	5	3%	6
8	2	8	3%	6
8	5	5	3%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	11	18	28	38
45	6	12	19	29	40
50	7	13	20	30	41
55	7	13	21	31	42
60	8	14	22	32	43
65	8	14	23	33	44
70	9	15	23	34	45
75	9	15	24	34	46
80	9	16	25	35	47
85	10	16	25	36	48
90	10	17	26	36	48
95	10	17	26	37	49
100	11	18	27	38	50
105	11	18	27	38	50
110	11	18	28	39	51
115	12	19	28	39	52
120	12	19	28	40	52

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	19	28	38
20	8	14	22	32	43
25	8	14	22	32	44
30	8	14	22	32	44
35	8	14	22	32	44
40	8	14	22	32	44
45	7	13	21	31	42
50	7	12	20	29	39
55	6	11	18	27	36
60	6	10	17	24	33
65	5	9	15	22	30
70	5	8	14	20	27
75	4	8	12	18	24
80	4	7	11	16	21
85	3	6	10	14	19
90	3	5	9	13	17

Rank	Sets	Reps	Percent	Workouts
1	3	8	22%	22
2	3	10	18%	18
3	3	12	8%	8
4	2	10	7%	7
5	4	10	6%	6
6	3	6	4%	4
7	4	8	3%	3
7	6	10	3%	3
9	3	13	2%	2
9	3	15	2%	2
9	3	16	2%	2
9	5	10	2%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	9	20	34	50
55	4	11	22	37	55
60	5	13	25	41	59
65	7	15	28	44	63
70	8	17	31	48	67
75	9	19	33	51	71
80	11	21	36	54	75
85	12	23	38	57	78
90	13	25	40	60	81
95	15	27	43	62	85
100	16	28	45	65	88
105	17	30	47	68	91
110	19	32	49	70	94
115	20	33	51	73	97
120	21	35	53	75	99
125	22	37	55	77	102
130	24	38	57	80	105
135	25	40	59	82	107
140	26	41	61	84	110

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	16	29	45	64
20	9	18	33	51	73
25	9	19	34	53	75
30	9	19	34	53	75
35	9	19	34	53	75
40	9	19	34	53	75
45	8	18	32	50	71
50	8	17	30	47	66
55	7	15	27	43	61
60	7	14	25	39	56
65	6	13	23	36	50
70	5	11	20	32	45
75	5	10	18	29	41
80	4	9	16	26	36
85	4	8	15	23	33
90	3	7	13	21	29

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	40
2	3	12	10%	20
3	2	10	9%	18
4	3	8	7%	14
5	4	10	7%	13
6	4	5	5%	10
7	4	8	4%	7
8	3	5	3%	6
8	2	8	3%	6
8	5	5	3%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	11	18	28	38
45	6	12	19	29	40
50	7	13	20	30	41
55	7	13	21	31	42
60	8	14	22	32	43
65	8	14	23	33	44
70	9	15	23	34	45
75	9	15	24	34	46
80	9	16	25	35	47
85	10	16	25	36	48
90	10	17	26	36	48
95	10	17	26	37	49
100	11	18	27	38	50
105	11	18	27	38	50
110	11	18	28	39	51
115	12	19	28	39	52
120	12	19	28	40	52

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	19	28	38
20	8	14	22	32	43
25	8	14	22	32	44
30	8	14	22	32	44
35	8	14	22	32	44
40	8	14	22	32	44
45	7	13	21	31	42
50	7	12	20	29	39
55	6	11	18	27	36
60	6	10	17	24	33
65	5	9	15	22	30
70	5	8	14	20	27
75	4	8	12	18	24
80	4	7	11	16	21
85	3	6	10	14	19
90	3	5	9	13	17

Rank	Sets	Reps	Percent	Workouts
1	3	8	22%	22
2	3	10	18%	18
3	3	12	8%	8
4	2	10	7%	7
5	4	10	6%	6
6	3	6	4%	4
7	4	8	3%	3
7	6	10	3%	3
9	3	13	2%	2
9	3	15	2%	2
9	3	16	2%	2
9	5	10	2%	2

Single Leg Dumbbell Deadlift Standards

Measured in kg

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

Male

Male Single Leg Dumbbell Deadlift Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Single Leg Dumbbell Deadlift Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	9	20	34	50
55	4	11	22	37	55
60	5	13	25	41	59
65	7	15	28	44	63
70	8	17	31	48	67
75	9	19	33	51	71
80	11	21	36	54	75
85	12	23	38	57	78
90	13	25	40	60	81
95	15	27	43	62	85
100	16	28	45	65	88
105	17	30	47	68	91
110	19	32	49	70	94
115	20	33	51	73	97
120	21	35	53	75	99
125	22	37	55	77	102
130	24	38	57	80	105
135	25	40	59	82	107
140	26	41	61	84	110

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	16	29	45	64
20	9	18	33	51	73
25	9	19	34	53	75
30	9	19	34	53	75
35	9	19	34	53	75
40	9	19	34	53	75
45	8	18	32	50	71
50	8	17	30	47	66
55	7	15	27	43	61
60	7	14	25	39	56
65	6	13	23	36	50
70	5	11	20	32	45
75	5	10	18	29	41
80	4	9	16	26	36
85	4	8	15	23	33
90	3	7	13	21	29

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	40
2	3	12	10%	20
3	2	10	9%	18
4	3	8	7%	14
5	4	10	7%	13
6	4	5	5%	10
7	4	8	4%	7
8	3	5	3%	6
8	2	8	3%	6
8	5	5	3%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	11	18	28	38
45	6	12	19	29	40
50	7	13	20	30	41
55	7	13	21	31	42
60	8	14	22	32	43
65	8	14	23	33	44
70	9	15	23	34	45
75	9	15	24	34	46
80	9	16	25	35	47
85	10	16	25	36	48
90	10	17	26	36	48
95	10	17	26	37	49
100	11	18	27	38	50
105	11	18	27	38	50
110	11	18	28	39	51
115	12	19	28	39	52
120	12	19	28	40	52

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	19	28	38
20	8	14	22	32	43
25	8	14	22	32	44
30	8	14	22	32	44
35	8	14	22	32	44
40	8	14	22	32	44
45	7	13	21	31	42
50	7	12	20	29	39
55	6	11	18	27	36
60	6	10	17	24	33
65	5	9	15	22	30
70	5	8	14	20	27
75	4	8	12	18	24
80	4	7	11	16	21
85	3	6	10	14	19
90	3	5	9	13	17

Rank	Sets	Reps	Percent	Workouts
1	3	8	22%	22
2	3	10	18%	18
3	3	12	8%	8
4	2	10	7%	7
5	4	10	6%	6
6	3	6	4%	4
7	4	8	3%	3
7	6	10	3%	3
9	3	13	2%	2
9	3	15	2%	2
9	3	16	2%	2
9	5	10	2%	2