1RM deadlift calculator + strength standards
The conventional deadlift recruits the largest muscle mass of any strength exercise: the glutes and hamstrings break the bar off the floor, the spinal erectors and lats keep the spine rigid, and the traps and forearms transmit the load — which is why it is almost always your heaviest lift. It is also a pull with no eccentric to warn you: the bar starts dead on the floor, so a maximal single spikes nervous-system fatigue and tempts the back to round as reps get hard. That makes estimating the 1RM especially valuable. The one non-negotiable rule is a neutral spine: the instant the lower back rounds, rack the bar, whatever the number says. A slightly conservative estimate beats a lower-back strain that costs you weeks.
📊 Deadlift strength standards
Men
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 140 lb | 140 lb | 210 lb | 280 lb | 350 lb | 420 lb |
| 160 lb | 160 lb | 240 lb | 320 lb | 400 lb | 480 lb |
| 180 lb | 180 lb | 270 lb | 360 lb | 450 lb | 540 lb |
| 200 lb | 200 lb | 300 lb | 400 lb | 500 lb | 600 lb |
| 220 lb | 220 lb | 330 lb | 440 lb | 550 lb | 660 lb |
| 240 lb | 240 lb | 360 lb | 480 lb | 600 lb | 720 lb |
Women
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lb | 55 lb | 110 lb | 140 lb | 195 lb | 250 lb |
| 125 lb | 65 lb | 125 lb | 155 lb | 220 lb | 280 lb |
| 135 lb | 70 lb | 135 lb | 170 lb | 235 lb | 305 lb |
| 155 lb | 80 lb | 155 lb | 195 lb | 270 lb | 350 lb |
| 175 lb | 90 lb | 175 lb | 220 lb | 305 lb | 395 lb |
Indicative standards based on recognised strength benchmarks (Symmetric Strength / ExRx), for an adult lifter. All values in pounds (lb).
🎯 Percentage-of-1RM table
Once your 1RM is estimated, multiply it by the percentage on each row to get the working load matching your goal (strength, hypertrophy or endurance).
| % of 1RM | Load (e.g. 1RM = 100 kg) | Use |
|---|---|---|
| 100 % | 100 kg | 1 rep — maximal strength test |
| 95 % | 95 kg | 2 reps — pure strength |
| 90 % | 90 kg | 3-4 reps — strength |
| 85 % | 85 kg | 5-6 reps — strength / heavy hypertrophy |
| 80 % | 80 kg | 6-8 reps — hypertrophy |
| 75 % | 75 kg | 8-10 reps — hypertrophy |
| 70 % | 70 kg | 10-12 reps — hypertrophy / volume |
| 65 % | 65 kg | 12-15 reps — strength endurance |
| 60 % | 60 kg | 15+ reps — muscular endurance |
The "Load" column uses a 1RM of 100 kg as an example: replace 100 with your own 1RM to read your real working loads.
💬 Deadlift FAQ
What is a good 1RM deadlift for an 80 kg man?
For an 80 kg man, expect around 80 kg as a beginner, 160 kg at intermediate level (2× bodyweight) and 200 kg for the advanced level (2.5× bodyweight). The elite threshold reaches 240 kg, three times bodyweight.
Why is the deadlift my heaviest lift?
The deadlift moves the most muscle over a relatively short range and starts from a dead stop with no eccentric loading to fatigue you first. For most trained lifters it sits around 1.2× the squat and roughly 1.6× the bench press, so it is normal to pull 10–20% more than you squat. If your deadlift lags your squat, the culprit is usually grip or a weak lockout, not raw leg strength.
What are the most common deadlift form mistakes?
The classic faults are letting the hips shoot up first (turning the pull into a stiff-legged lift), the bar drifting away from the shins instead of dragging up the legs, rounding the lower back under load, and hyperextending or leaning back at lockout. Jerking the bar off the floor instead of building tension into a tight start also wastes power and endangers the spine.
Does the sumo deadlift give the same 1RM?
Not quite: the sumo stance shortens the range of motion and favours certain body types, which can shift your 1RM by a few percent compared with the conventional deadlift. These standards still work as a reference, but test on the style you practise.
Should you use straps to test your 1RM?
To estimate the strength of your legs and back, straps are acceptable if your grip gives out before your muscles. But if you are after a 1RM with a mixed grip and no assistance, test without straps: the grip often becomes the limiting factor at heavy loads.
🔗 Other exercises
← Back to the main 1RM calculatorTurn these numbers into real progress
On Phitnix, a coach builds your cycles from your real loads and the workout log tracks your deadlift 1RM over time. You know exactly when to add weight, without guessing.
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