Deadlift Strength Standards

Measured — competition data

How strong is your deadlift? Graded Beginner → Elite for your sex, bodyweight and age. Intermediate for a 180 lb man is about 348 lb; for a 140 lb woman about 198 lb.

How do you compare?

Weight lifted (lb)

Reps

Bodyweight (lb)

Sex

Age

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Standards are benchmarks for tracking progress and finding weak points — not the last word on your training.

These thresholds are percentiles of 471,317 competitive lifters — the best successful raw (unequipped) deadlift recorded for each lifter in the OpenPowerlifting competition archive. Elite = top 5% of those lifters, Advanced = top 20%, Intermediate = the 15th percentile. Beginner and Novice fall below the competitive population, so they are not measured percentiles — they are spaced by model — methodology.

Is your deadlift good? Common loads, graded

Tiers below are before age adjustment. Use the calculator above for your own bodyweight, age and rep count.

A 185 lb deadlift is below the Beginner standard for a 180 lb man — 84 kg, 1.03× bodyweight; 28 lb short of Beginner.
A 225 lb deadlift is Beginner for a 180 lb man — 102 kg, 1.25× bodyweight; 47 lb short of Novice.
A 315 lb deadlift is Novice for a 180 lb man — 143 kg, 1.75× bodyweight; 33 lb short of Intermediate.
A 365 lb deadlift is Intermediate for a 180 lb man — 166 kg, 2.03× bodyweight; 155 lb short of Advanced.
A 455 lb deadlift is Intermediate for a 180 lb man — 206 kg, 2.53× bodyweight; 65 lb short of Advanced.
A 495 lb deadlift is Intermediate for a 180 lb man — 225 kg, 2.75× bodyweight; 25 lb short of Advanced.
A 95 lb deadlift is below the Beginner standard for a 140 lb woman — 43 kg, 0.68× bodyweight; 24 lb short of Beginner.
A 135 lb deadlift is Beginner for a 140 lb woman — 61 kg, 0.96× bodyweight; 18 lb short of Novice.
A 225 lb deadlift is Intermediate for a 140 lb woman — 102 kg, 1.61× bodyweight; 97 lb short of Advanced.
A 275 lb deadlift is Intermediate for a 140 lb woman — 125 kg, 1.96× bodyweight; 47 lb short of Advanced.
A 365 lb deadlift is Advanced for a 140 lb woman — 166 kg, 2.61× bodyweight; 15 lb short of Elite.
A 405 lb deadlift is Elite for a 140 lb woman — 184 kg, 2.89× bodyweight.

Standards by bodyweight

Men

Deadlift strength standards for men. Each cell is the estimated one-rep max in pounds (lb) needed to reach that Strenf tier at that bodyweight in pounds (lb), before age adjustment. Percentiles of 471,317 competitive lifters in the OpenPowerlifting archive (raw, best entry per lifter). Data generated 2026-06-12.
Bodyweight (lb)	Beginner (lb)	Novice (lb)	Intermediate (lb)	Advanced (lb)	Elite (lb)
120 lb	142 lb	181 lb	232 lb	347 lb	397 lb
130 lb	154 lb	197 lb	252 lb	375 lb	430 lb
140 lb	165 lb	212 lb	271 lb	404 lb	463 lb
150 lb	177 lb	227 lb	290 lb	433 lb	496 lb
160 lb	189 lb	242 lb	310 lb	462 lb	530 lb
170 lb	201 lb	257 lb	329 lb	491 lb	563 lb
180 lb	213 lb	272 lb	348 lb	520 lb	596 lb
190 lb	224 lb	287 lb	368 lb	549 lb	629 lb
200 lb	236 lb	302 lb	387 lb	578 lb	662 lb
210 lb	248 lb	318 lb	407 lb	606 lb	695 lb
220 lb	260 lb	333 lb	426 lb	635 lb	728 lb
230 lb	272 lb	348 lb	445 lb	664 lb	761 lb
240 lb	283 lb	363 lb	465 lb	693 lb	794 lb
250 lb	295 lb	378 lb	484 lb	722 lb	828 lb
260 lb	307 lb	393 lb	503 lb	751 lb	861 lb
270 lb	319 lb	408 lb	523 lb	780 lb	894 lb
280 lb	331 lb	423 lb	542 lb	809 lb	927 lb
290 lb	342 lb	438 lb	561 lb	838 lb	960 lb
300 lb	354 lb	454 lb	581 lb	866 lb	993 lb
310 lb	366 lb	469 lb	600 lb	895 lb	1026 lb

Women

Deadlift strength standards for women. Each cell is the estimated one-rep max in pounds (lb) needed to reach that Strenf tier at that bodyweight in pounds (lb), before age adjustment. Percentiles of 471,317 competitive lifters in the OpenPowerlifting archive (raw, best entry per lifter). Data generated 2026-06-12.
Bodyweight (lb)	Beginner (lb)	Novice (lb)	Intermediate (lb)	Advanced (lb)	Elite (lb)
120 lb	102 lb	131 lb	170 lb	276 lb	326 lb
130 lb	110 lb	142 lb	184 lb	299 lb	353 lb
140 lb	119 lb	153 lb	198 lb	322 lb	380 lb
150 lb	127 lb	164 lb	213 lb	345 lb	407 lb
160 lb	136 lb	175 lb	227 lb	368 lb	434 lb
170 lb	144 lb	186 lb	241 lb	391 lb	462 lb
180 lb	152 lb	197 lb	255 lb	414 lb	489 lb
190 lb	161 lb	208 lb	269 lb	437 lb	516 lb
200 lb	169 lb	219 lb	283 lb	460 lb	543 lb
210 lb	178 lb	230 lb	298 lb	483 lb	570 lb
220 lb	186 lb	241 lb	312 lb	506 lb	597 lb
230 lb	195 lb	252 lb	326 lb	529 lb	624 lb
240 lb	203 lb	263 lb	340 lb	552 lb	652 lb
250 lb	212 lb	274 lb	354 lb	575 lb	679 lb
260 lb	220 lb	285 lb	368 lb	598 lb	706 lb
270 lb	229 lb	296 lb	383 lb	621 lb	733 lb
280 lb	237 lb	307 lb	397 lb	644 lb	760 lb
290 lb	246 lb	318 lb	411 lb	667 lb	787 lb
300 lb	254 lb	328 lb	425 lb	690 lb	814 lb
310 lb	263 lb	339 lb	439 lb	713 lb	842 lb

Same standards in kilograms (kg)

Men

Deadlift strength standards for men, in kilograms. Each cell is the estimated one-rep max in kilograms (kg) needed to reach that Strenf tier at that bodyweight in kilograms (kg), before age adjustment. Converted from the pound figures above at 1 lb = 0.45359237 kg. Data generated 2026-06-12.
Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
54 kg	64 kg	82 kg	105 kg	157 kg	180 kg
59 kg	70 kg	89 kg	114 kg	170 kg	195 kg
64 kg	75 kg	96 kg	123 kg	183 kg	210 kg
68 kg	80 kg	103 kg	132 kg	196 kg	225 kg
73 kg	86 kg	110 kg	141 kg	210 kg	240 kg
77 kg	91 kg	117 kg	149 kg	223 kg	255 kg
82 kg	96 kg	123 kg	158 kg	236 kg	270 kg
86 kg	102 kg	130 kg	167 kg	249 kg	285 kg
91 kg	107 kg	137 kg	176 kg	262 kg	300 kg
95 kg	112 kg	144 kg	184 kg	275 kg	315 kg
100 kg	118 kg	151 kg	193 kg	288 kg	330 kg
104 kg	123 kg	158 kg	202 kg	301 kg	345 kg
109 kg	129 kg	165 kg	211 kg	314 kg	360 kg
113 kg	134 kg	171 kg	220 kg	327 kg	375 kg
118 kg	139 kg	178 kg	228 kg	341 kg	390 kg
122 kg	145 kg	185 kg	237 kg	354 kg	405 kg
127 kg	150 kg	192 kg	246 kg	367 kg	420 kg
132 kg	155 kg	199 kg	255 kg	380 kg	435 kg
136 kg	161 kg	206 kg	263 kg	393 kg	450 kg
141 kg	166 kg	213 kg	272 kg	406 kg	465 kg

Women

Deadlift strength standards for women, in kilograms. Each cell is the estimated one-rep max in kilograms (kg) needed to reach that Strenf tier at that bodyweight in kilograms (kg), before age adjustment. Converted from the pound figures above at 1 lb = 0.45359237 kg. Data generated 2026-06-12.
Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
54 kg	46 kg	60 kg	77 kg	125 kg	148 kg
59 kg	50 kg	65 kg	84 kg	136 kg	160 kg
64 kg	54 kg	70 kg	90 kg	146 kg	172 kg
68 kg	58 kg	75 kg	96 kg	157 kg	185 kg
73 kg	61 kg	79 kg	103 kg	167 kg	197 kg
77 kg	65 kg	84 kg	109 kg	177 kg	209 kg
82 kg	69 kg	89 kg	116 kg	188 kg	222 kg
86 kg	73 kg	94 kg	122 kg	198 kg	234 kg
91 kg	77 kg	99 kg	129 kg	209 kg	246 kg
95 kg	81 kg	104 kg	135 kg	219 kg	259 kg
100 kg	85 kg	109 kg	141 kg	230 kg	271 kg
104 kg	88 kg	114 kg	148 kg	240 kg	283 kg
109 kg	92 kg	119 kg	154 kg	250 kg	296 kg
113 kg	96 kg	124 kg	161 kg	261 kg	308 kg
118 kg	100 kg	129 kg	167 kg	271 kg	320 kg
122 kg	104 kg	134 kg	174 kg	282 kg	333 kg
127 kg	108 kg	139 kg	180 kg	292 kg	345 kg
132 kg	111 kg	144 kg	186 kg	303 kg	357 kg
136 kg	115 kg	149 kg	193 kg	313 kg	369 kg
141 kg	119 kg	154 kg	199 kg	324 kg	382 kg

Competition percentiles (raw, by bodyweight class)

Best successful raw lift per athlete in the OpenPowerlifting archive — p50 is the median competitive lifter in that class.

Observed competition percentiles for the deadlift, by sex and bodyweight class. Every percentile value is a lift in pounds (lb); bodyweight classes are shown in pounds (lb), converted from the archive's kilograms. Population: raw (unequipped) competitors in the OpenPowerlifting archive, best successful attempt per lifter — not the general population. p50 is the median lifter in that class. n is the number of lifters in the class. No age adjustment is applied. Data generated 2026-06-12.
Class (bodyweight, lb)	p5 (lb)	p20 (lb)	p50 (lb)	p80 (lb)	p95 (lb)	Lifters (n)
Men 0–115 lb	108 lb	145 lb	204 lb	276 lb	350 lb	3,393
Men 115–123 lb	171 lb	226 lb	292 lb	358 lb	419 lb	3,383
Men 123–132 lb	209 lb	276 lb	347 lb	419 lb	480 lb	8,391
Men 132–149 lb	243 lb	320 lb	397 lb	457 lb	524 lb	23,801
Men 149–165 lb	287 lb	364 lb	435 lb	502 lb	562 lb	45,014
Men 165–182 lb	320 lb	397 lb	463 lb	529 lb	600 lb	55,452
Men 182–198 lb	331 lb	419 lb	485 lb	551 lb	623 lb	49,085
Men 198–220 lb	353 lb	441 lb	510 lb	584 lb	656 lb	57,749
Men 220–243 lb	375 lb	457 lb	535 lb	612 lb	683 lb	38,634
Men 243–276 lb	375 lb	463 lb	551 lb	634 lb	710 lb	25,079
Men 276–309 lb	366 lb	463 lb	551 lb	645 lb	728 lb	8,945
Men 309–2205 lb	375 lb	470 lb	568 lb	667 lb	761 lb	5,613
Women 0–115 lb	132 lb	176 lb	231 lb	280 lb	331 lb	16,186
Women 115–123 lb	165 lb	209 lb	254 lb	303 lb	347 lb	12,327
Women 123–132 lb	176 lb	220 lb	265 lb	314 lb	364 lb	17,056
Women 132–149 lb	187 lb	231 lb	281 lb	331 lb	386 lb	33,079
Women 149–165 lb	200 lb	248 lb	298 lb	353 lb	408 lb	27,039
Women 165–182 lb	204 lb	254 lb	309 lb	364 lb	419 lb	15,697
Women 182–198 lb	205 lb	259 lb	310 lb	369 lb	430 lb	9,735
Women 198–220 lb	209 lb	259 lb	314 lb	369 lb	424 lb	6,755
Women 220–243 lb	215 lb	265 lb	320 lb	375 lb	441 lb	4,081
Women 243–276 lb	220 lb	270 lb	331 lb	391 lb	452 lb	3,039
Women 276–309 lb	220 lb	281 lb	342 lb	402 lb	468 lb	1,246
Women 309–2205 lb	225 lb	281 lb	336 lb	408 lb	491 lb	538

Age adjustment

Age changes the bar. An Intermediate deadlift for a 180 lb man is about 328 lb at 40, 307 lb at 50, and 282 lb at 60; for a 140 lb woman, about 183 lb, 171 lb, and 154 lb at the same ages.

Your lift is scaled by these multipliers before grading (derived from Masters competition data):

Age adjustment applied when grading a deadlift. Each value is a dimensionless multiplier applied to the lifter's estimated one-rep max before it is compared against the tier thresholds, so a higher multiplier means a smaller lift reaches the same tier. Derived from median best lift-to-bodyweight ratio by age band among Masters competitors, relative to the 24–34 band. This is a cross-sectional comparison between age groups, not a record of individuals ageing. Bands outside the listed range are clamped to the nearest value. Data generated 2026-06-12.
Age band (years)	Men (× multiplier)	Women (× multiplier)
14-17	×1.205	×1.193
18-23	×1.012	×0.993
24-34	×1.0	×1.0
35-39	×1.042	×1.064
40-44	×1.074	×1.095
45-49	×1.109	×1.129
50-54	×1.154	×1.182
55-59	×1.194	×1.234
60-64	×1.267	×1.326
65-69	×1.344	×1.396
70-79	×1.493	×1.566

FAQ

What is a good deadlift for a 180 lb man?

Around 348 lb reaches Intermediate on the Strenf ladder; 596 lb is Elite. Thresholds scale with bodyweight — see the full table.

What is a good deadlift for a 140 lb woman?

Around 198 lb reaches Intermediate; 380 lb is Elite. Women's thresholds are percentiles of women's deadlift results in the same competition archive, scaled for bodyweight and age.

What is a good deadlift for my age?

For a 180 lb man, an Intermediate deadlift is about 328 lb at 40, 307 lb at 50, and 282 lb at 60. For a 140 lb woman: 183 lb at 40, 171 lb at 50, and 154 lb at 60 — based on strength-retention curves from Masters competition results.

How are these deadlift standards calculated?

Directly from percentiles of raw competition results in the OpenPowerlifting archive. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.

What is the average deadlift by age?

There is no trustworthy general-population average for any gym lift — no such dataset exists, and sites publishing one are averaging their own users' self-reported entries. What Strenf can tell you is where you stand among people who competed. The median (p50) competitor near 180 lb bodyweight benches about 463 lb; near 140 lb, about 281 lb. Adjusted for age, an Intermediate deadlift for a 180 lb man is about 328 lb at 40, 307 lb at 50 and 282 lb at 60; for a 140 lb woman, 183 lb, 171 lb and 154 lb.

Does age affect the deadlift standard?

Yes — standards are age-adjusted using strength-retention curves derived from Masters competition results, so a 55-year-old is graded against age-appropriate expectations.