Stiff Leg Deadlift Standards

Measured in kg

Stiff Leg 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 Stiff Leg Deadlift standards are based on 133,978 lifts by Strength Level users

How To

Male
Female

Male

Male Stiff Leg Deadlift Standards (kg)

Weight

Strength Level	Weight
Beginner	54 kg
Novice	84 kg
Intermediate	124 kg
Advanced	171 kg
Elite	223 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.50x
Advanced	2.00x
Elite	2.75x

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

What is the average Stiff Leg Deadlift? The average Stiff Leg Deadlift weight for a male lifter is 124 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Stiff Leg Deadlift? Male beginners should aim to lift 54 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	26	47	74	107	145
55	32	54	83	118	157
60	37	61	91	128	169
65	43	67	99	138	180
70	48	74	107	147	191
75	53	80	115	156	201
80	58	87	122	165	211
85	63	93	130	173	220
90	68	98	137	181	229
95	73	104	143	189	238
100	77	110	150	196	246
105	82	115	156	204	255
110	86	121	162	211	262
115	91	126	169	217	270
120	95	131	174	224	277
125	99	136	180	231	285
130	104	141	186	237	292
135	108	145	191	243	299
140	112	150	197	249	305

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	72	105	145	189
20	52	82	121	166	217
25	54	84	124	171	223
30	54	84	124	171	223
35	54	84	124	171	223
40	54	84	124	171	223
45	51	80	117	162	211
50	48	75	110	152	198
55	44	69	102	141	183
60	40	63	93	128	167
65	37	57	84	116	151
70	33	51	75	104	136
75	29	46	67	93	121
80	26	41	60	83	108
85	23	37	54	75	97
90	21	33	49	67	88

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

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

3x10 17%

3x8 11%

3x12 10%

4x10 7%

3x5 6%

4x8 5%

2x8 4%

2x10 3%

5x5 3%

4x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	446
2	3	8	11%	298
3	3	12	10%	274
4	4	10	7%	201
5	3	5	6%	160
6	4	8	5%	125
7	2	8	4%	107
8	2	10	3%	89
9	5	5	3%	79
10	4	12	3%	71

Calculate Your Strength Level

Female

Female Stiff Leg Deadlift Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	28 kg
Novice	45 kg
Intermediate	67 kg
Advanced	94 kg
Elite	124 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	2.00x

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

What is the average Stiff Leg Deadlift? The average Stiff Leg Deadlift weight for a female lifter is 67 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Stiff Leg Deadlift? Female beginners should aim to lift 28 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	18	31	49	72	97
45	20	34	53	77	103
50	23	38	57	81	108
55	25	41	61	86	113
60	27	43	65	90	118
65	29	46	68	94	122
70	31	49	71	97	127
75	33	51	74	101	130
80	35	54	77	104	134
85	37	56	80	107	138
90	39	58	82	110	141
95	41	60	85	113	144
100	42	62	87	116	148
105	44	64	89	119	151
110	46	66	92	121	153
115	47	68	94	124	156
120	49	70	96	126	159

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	38	57	80	105
20	27	44	65	91	120
25	28	45	67	94	124
30	28	45	67	94	124
35	28	45	67	94	124
40	28	45	67	94	124
45	26	42	64	89	117
50	25	40	60	84	110
55	23	37	55	77	102
60	21	34	50	71	93
65	19	30	46	64	84
70	17	27	41	57	75
75	15	24	37	51	67
80	14	22	33	46	60
85	12	20	29	41	54
90	11	18	26	37	49

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

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

3x10 19%

3x8 13%

4x10 10%

3x12 8%

4x8 6%

4x12 6%

2x10 5%

3x6 3%

4x6 3%

3x5 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	149
2	3	8	13%	98
3	4	10	10%	78
4	3	12	8%	65
5	4	8	6%	49
6	4	12	6%	47
7	2	10	5%	36
8	3	6	3%	24
9	4	6	3%	23
10	3	5	2%	19

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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.

Other Languages

Stiff Leg Deadlift (EN)
Kreuzheben mit gestreckten Beinen (DE)
Peso muerto piernas rígidas con barra (ES)
Soulevé de terre jambes tendues (FR)
Martwy ciąg na prostych nogach (PL)
Stacco a Gambe tese (IT)
Levantamento de peso morto com pernas esticadas (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	26	47	74	107	145
55	32	54	83	118	157
60	37	61	91	128	169
65	43	67	99	138	180
70	48	74	107	147	191
75	53	80	115	156	201
80	58	87	122	165	211
85	63	93	130	173	220
90	68	98	137	181	229
95	73	104	143	189	238
100	77	110	150	196	246
105	82	115	156	204	255
110	86	121	162	211	262
115	91	126	169	217	270
120	95	131	174	224	277
125	99	136	180	231	285
130	104	141	186	237	292
135	108	145	191	243	299
140	112	150	197	249	305

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	72	105	145	189
20	52	82	121	166	217
25	54	84	124	171	223
30	54	84	124	171	223
35	54	84	124	171	223
40	54	84	124	171	223
45	51	80	117	162	211
50	48	75	110	152	198
55	44	69	102	141	183
60	40	63	93	128	167
65	37	57	84	116	151
70	33	51	75	104	136
75	29	46	67	93	121
80	26	41	60	83	108
85	23	37	54	75	97
90	21	33	49	67	88

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	446
2	3	8	11%	298
3	3	12	10%	274
4	4	10	7%	201
5	3	5	6%	160
6	4	8	5%	125
7	2	8	4%	107
8	2	10	3%	89
9	5	5	3%	79
10	4	12	3%	71

BW	Beg.	Nov.	Int.	Adv.	Elite
40	18	31	49	72	97
45	20	34	53	77	103
50	23	38	57	81	108
55	25	41	61	86	113
60	27	43	65	90	118
65	29	46	68	94	122
70	31	49	71	97	127
75	33	51	74	101	130
80	35	54	77	104	134
85	37	56	80	107	138
90	39	58	82	110	141
95	41	60	85	113	144
100	42	62	87	116	148
105	44	64	89	119	151
110	46	66	92	121	153
115	47	68	94	124	156
120	49	70	96	126	159

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	38	57	80	105
20	27	44	65	91	120
25	28	45	67	94	124
30	28	45	67	94	124
35	28	45	67	94	124
40	28	45	67	94	124
45	26	42	64	89	117
50	25	40	60	84	110
55	23	37	55	77	102
60	21	34	50	71	93
65	19	30	46	64	84
70	17	27	41	57	75
75	15	24	37	51	67
80	14	22	33	46	60
85	12	20	29	41	54
90	11	18	26	37	49

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	149
2	3	8	13%	98
3	4	10	10%	78
4	3	12	8%	65
5	4	8	6%	49
6	4	12	6%	47
7	2	10	5%	36
8	3	6	3%	24
9	4	6	3%	23
10	3	5	2%	19

BW	Beg.	Nov.	Int.	Adv.	Elite
50	26	47	74	107	145
55	32	54	83	118	157
60	37	61	91	128	169
65	43	67	99	138	180
70	48	74	107	147	191
75	53	80	115	156	201
80	58	87	122	165	211
85	63	93	130	173	220
90	68	98	137	181	229
95	73	104	143	189	238
100	77	110	150	196	246
105	82	115	156	204	255
110	86	121	162	211	262
115	91	126	169	217	270
120	95	131	174	224	277
125	99	136	180	231	285
130	104	141	186	237	292
135	108	145	191	243	299
140	112	150	197	249	305

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	72	105	145	189
20	52	82	121	166	217
25	54	84	124	171	223
30	54	84	124	171	223
35	54	84	124	171	223
40	54	84	124	171	223
45	51	80	117	162	211
50	48	75	110	152	198
55	44	69	102	141	183
60	40	63	93	128	167
65	37	57	84	116	151
70	33	51	75	104	136
75	29	46	67	93	121
80	26	41	60	83	108
85	23	37	54	75	97
90	21	33	49	67	88

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	446
2	3	8	11%	298
3	3	12	10%	274
4	4	10	7%	201
5	3	5	6%	160
6	4	8	5%	125
7	2	8	4%	107
8	2	10	3%	89
9	5	5	3%	79
10	4	12	3%	71

BW	Beg.	Nov.	Int.	Adv.	Elite
40	18	31	49	72	97
45	20	34	53	77	103
50	23	38	57	81	108
55	25	41	61	86	113
60	27	43	65	90	118
65	29	46	68	94	122
70	31	49	71	97	127
75	33	51	74	101	130
80	35	54	77	104	134
85	37	56	80	107	138
90	39	58	82	110	141
95	41	60	85	113	144
100	42	62	87	116	148
105	44	64	89	119	151
110	46	66	92	121	153
115	47	68	94	124	156
120	49	70	96	126	159

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	38	57	80	105
20	27	44	65	91	120
25	28	45	67	94	124
30	28	45	67	94	124
35	28	45	67	94	124
40	28	45	67	94	124
45	26	42	64	89	117
50	25	40	60	84	110
55	23	37	55	77	102
60	21	34	50	71	93
65	19	30	46	64	84
70	17	27	41	57	75
75	15	24	37	51	67
80	14	22	33	46	60
85	12	20	29	41	54
90	11	18	26	37	49

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	149
2	3	8	13%	98
3	4	10	10%	78
4	3	12	8%	65
5	4	8	6%	49
6	4	12	6%	47
7	2	10	5%	36
8	3	6	3%	24
9	4	6	3%	23
10	3	5	2%	19

BW	Beg.	Nov.	Int.	Adv.	Elite
50	26	47	74	107	145
55	32	54	83	118	157
60	37	61	91	128	169
65	43	67	99	138	180
70	48	74	107	147	191
75	53	80	115	156	201
80	58	87	122	165	211
85	63	93	130	173	220
90	68	98	137	181	229
95	73	104	143	189	238
100	77	110	150	196	246
105	82	115	156	204	255
110	86	121	162	211	262
115	91	126	169	217	270
120	95	131	174	224	277
125	99	136	180	231	285
130	104	141	186	237	292
135	108	145	191	243	299
140	112	150	197	249	305

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	72	105	145	189
20	52	82	121	166	217
25	54	84	124	171	223
30	54	84	124	171	223
35	54	84	124	171	223
40	54	84	124	171	223
45	51	80	117	162	211
50	48	75	110	152	198
55	44	69	102	141	183
60	40	63	93	128	167
65	37	57	84	116	151
70	33	51	75	104	136
75	29	46	67	93	121
80	26	41	60	83	108
85	23	37	54	75	97
90	21	33	49	67	88

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	446
2	3	8	11%	298
3	3	12	10%	274
4	4	10	7%	201
5	3	5	6%	160
6	4	8	5%	125
7	2	8	4%	107
8	2	10	3%	89
9	5	5	3%	79
10	4	12	3%	71

BW	Beg.	Nov.	Int.	Adv.	Elite
40	18	31	49	72	97
45	20	34	53	77	103
50	23	38	57	81	108
55	25	41	61	86	113
60	27	43	65	90	118
65	29	46	68	94	122
70	31	49	71	97	127
75	33	51	74	101	130
80	35	54	77	104	134
85	37	56	80	107	138
90	39	58	82	110	141
95	41	60	85	113	144
100	42	62	87	116	148
105	44	64	89	119	151
110	46	66	92	121	153
115	47	68	94	124	156
120	49	70	96	126	159

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	38	57	80	105
20	27	44	65	91	120
25	28	45	67	94	124
30	28	45	67	94	124
35	28	45	67	94	124
40	28	45	67	94	124
45	26	42	64	89	117
50	25	40	60	84	110
55	23	37	55	77	102
60	21	34	50	71	93
65	19	30	46	64	84
70	17	27	41	57	75
75	15	24	37	51	67
80	14	22	33	46	60
85	12	20	29	41	54
90	11	18	26	37	49

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	149
2	3	8	13%	98
3	4	10	10%	78
4	3	12	8%	65
5	4	8	6%	49
6	4	12	6%	47
7	2	10	5%	36
8	3	6	3%	24
9	4	6	3%	23
10	3	5	2%	19