How much can the average man deadlift?
Searches for the average deadlift usually want one number for "the average man". That number does not exist in any trustworthy form. Most adults never deadlift a barbell, and no study has tested a one rep max across a representative sample of the population. Figures that circulate online come from people who log their lifts, which already filters for lifters, or from no source at all.
So this page answers a narrower, more useful question: how does your deadlift compare with other people who train? Gripp's model describes regular gym-goers with at least a few months of training. In that group the median man pulls 1.6 times his bodyweight and the median woman 1.15 times hers, at age 18 to 35. An untrained person picking up a barbell for the first time will typically be well below this, and that is expected.
Deadlift strength standards as a multiple of bodyweight
Think of it as a ranking of 100 regular gym-goers by their deadlift max. You are Novice once you pass the 25th person, Intermediate once you pass the 50th, Advanced past the 80th and Elite past the 95th.
| Level | Percentile of gym-goers | Men | Women |
|---|---|---|---|
| Beginner | Bottom 25 % | under 1.33 × BW | under 0.93 × BW |
| Novice | 25th to 50th percentile | 1.33 × BW | 0.93 × BW |
| Intermediate | 50th to 80th percentile | 1.60 × BW | 1.15 × BW |
| Advanced | 80th to 95th percentile | 2.01 × BW | 1.51 × BW |
| Elite | Top 5 % | 2.50 × BW | 1.95 × BW |
The deadlift median in the model is the squat median scaled by the deadlift to squat ratio seen in powerlifting data: roughly 1.15 to 1.2 for both men and women. That fits what many coaches see: if your deadlift is lower than your squat, technique or grip is often the limiter.
The numbers assume a conventional or sumo deadlift from the floor to full lockout, hips and knees straight, with no straps and no bounce between reps. To find your max without testing it, enter a recent hard set of 3 to 5 reps in the one rep max calculator.
Average deadlift for men by bodyweight
Values are the one rep max at which each level begins, rounded to 2.5 kg (5 lb). The ratio drops as bodyweight climbs, so a 110 kg man needs a smaller multiple than a 70 kg man to reach the same level.
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg (130 lb) | Under 82.5 kg (180 lb) | 82.5 kg (180 lb) | 97.5 kg (215 lb) | 125 kg (275 lb) | 155 kg (340 lb) |
| 70 kg (155 lb) | Under 95 kg (210 lb) | 95 kg (210 lb) | 115 kg (255 lb) | 145 kg (320 lb) | 180 kg (395 lb) |
| 80 kg (175 lb) | Under 105 kg (230 lb) | 105 kg (230 lb) | 127.5 kg (280 lb) | 160 kg (355 lb) | 197.5 kg (435 lb) |
| 90 kg (200 lb) | Under 112.5 kg (250 lb) | 112.5 kg (250 lb) | 135 kg (300 lb) | 170 kg (375 lb) | 212.5 kg (470 lb) |
| 100 kg (220 lb) | Under 117.5 kg (260 lb) | 117.5 kg (260 lb) | 142.5 kg (315 lb) | 177.5 kg (390 lb) | 220 kg (485 lb) |
| 110 kg (245 lb) | Under 120 kg (265 lb) | 120 kg (265 lb) | 145 kg (320 lb) | 182.5 kg (400 lb) | 227.5 kg (500 lb) |
| 120 kg (265 lb) | Under 122.5 kg (270 lb) | 122.5 kg (270 lb) | 147.5 kg (325 lb) | 185 kg (410 lb) | 230 kg (505 lb) |
A 140 kg (310 lb) pull, three 20 kg plates a side, is a solid Intermediate deadlift for an 80 kg (175 lb) man and right at the median for a man of 100 kg (220 lb). A 200 kg (440 lb) pull at 80 kg bodyweight is past the Elite line.
Average deadlift for women by bodyweight
Women tend to be strongest relative to men on the deadlift and squat, because the hips and legs do most of the work. The gap is much bigger on the average bench press. Same rounding as above.
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg (110 lb) | Under 50 kg (110 lb) | 50 kg (110 lb) | 62.5 kg (140 lb) | 80 kg (175 lb) | 105 kg (230 lb) |
| 60 kg (130 lb) | Under 55 kg (120 lb) | 55 kg (120 lb) | 70 kg (155 lb) | 90 kg (200 lb) | 117.5 kg (260 lb) |
| 70 kg (155 lb) | Under 60 kg (130 lb) | 60 kg (130 lb) | 75 kg (165 lb) | 100 kg (220 lb) | 127.5 kg (280 lb) |
| 80 kg (175 lb) | Under 62.5 kg (140 lb) | 62.5 kg (140 lb) | 77.5 kg (170 lb) | 102.5 kg (225 lb) | 132.5 kg (290 lb) |
| 90 kg (200 lb) | Under 62.5 kg (140 lb) | 62.5 kg (140 lb) | 77.5 kg (170 lb) | 102.5 kg (225 lb) | 132.5 kg (290 lb) |
Pulling your own bodyweight is a typical first milestone for women. Up to about 70 kg (155 lb) bodyweight it lands in Novice, and for heavier women it is already Intermediate. One and a half times bodyweight is around the start of Advanced, and a double bodyweight deadlift is at or near the Elite line.
Average deadlift by age
Gripp lowers the level lines after 35, using the ratio between age-group medians and the young-adult median in powerlifting data. The deadlift holds up comparatively well with age in that data, especially for women.
| Age | Novice | Intermediate | Advanced |
|---|---|---|---|
| 18 to 35 | 105 kg (230 lb) | 127.5 kg (280 lb) | 160 kg (355 lb) |
| 40 | 100 kg (220 lb) | 122.5 kg (270 lb) | 152.5 kg (335 lb) |
| 50 | 92.5 kg (205 lb) | 112.5 kg (250 lb) | 140 kg (310 lb) |
| 60 | 87.5 kg (195 lb) | 105 kg (230 lb) | 132.5 kg (290 lb) |
| 70 | 82.5 kg (180 lb) | 97.5 kg (215 lb) | 122.5 kg (270 lb) |
| Age | Novice | Intermediate | Advanced |
|---|---|---|---|
| 18 to 35 | 55 kg (120 lb) | 70 kg (155 lb) | 90 kg (200 lb) |
| 40 | 55 kg (120 lb) | 67.5 kg (150 lb) | 87.5 kg (195 lb) |
| 50 | 50 kg (110 lb) | 62.5 kg (140 lb) | 80 kg (175 lb) |
| 60 | 47.5 kg (105 lb) | 57.5 kg (125 lb) | 75 kg (165 lb) |
| 70 | 42.5 kg (95 lb) | 55 kg (120 lb) | 70 kg (155 lb) |
Values between age bands are interpolated. If you start lifting later in life, use these as a fair comparison and focus on your own progress: the first year brings fast gains at any age.
Trap bar, sumo, straps and other variables
- Trap bar deadlift: Gripp estimates it at about 105 % of the straight-bar deadlift, because the handles sit beside you and the start is a little higher. A man with a 127.5 kg deadlift would trap bar about 135 kg (295 lb). Bars differ, so treat it as rough.
- Sumo vs conventional: both count. Some lifters pull more sumo, some conventional, mostly depending on build. Compare yourself in the stance you train.
- Straps: they remove grip as a limit and can add a lot to a max. Use them for heavy back work if you like, but compare strapless pulls with the tables.
- Romanian deadlift: a different lift that stops below the knee. It usually runs around 70 % of a full deadlift. The Romanian deadlift guide explains why it is great for hamstrings.
How to raise your deadlift
The deadlift is technical but simple to progress. Most people below Intermediate can add weight every week or two for a long time.
- Own the setupBar over midfoot, shins close, lats tight and the slack pulled out of the bar before it leaves the floor. The deadlift guide walks through every step.
- Pull heavy, but not too oftenYour lower back and grip recover more slowly than your legs, so pull heavy once a week and keep the second session, if any, light. Work sets of 3 to 5 reps, 3 to 5 of them, with 3 to 5 minutes rest.
- Add load in small stepsAdd 2.5 to 5 kg (5 to 10 lb) when every rep looks the same as the first. Steady progressive overload beats occasional all-out max attempts.
- Build the back and hipsRows, pull-ups and hip work carry over well. The back exercises page has the best options, and novice programs such as StrongLifts 5x5 build the base.
Track your deadlift level with Gripp
Gripp is coming to iPhone. Every logged set updates your estimated deadlift 1RM on a chart, your back and legs get a strength rating against people of your age and bodyweight, and Gripp tells you what to lift next time.
Join the waitlistThe levels are Gripp's own estimates for regular gym-goers. They build on the Cooper Institute bench press norms, Falch et al. (2023) and normative data from van den Hoek et al. (2024), "Normative data for the squat, bench press and deadlift exercises in powerlifting", J Sci Med Sport 27(10):734-742, licensed under CC BY 4.0. Gripp converted the data into age and bodyweight factors. The levels are indicative and may change.