Deadlift Standards: Average Deadlift for Men by Weight
Deadlift standards by bodyweight: the average deadlift for men who log lifts is 340 lb. Check your level, what 315 and 405 mean, and how long each takes.
Deadlift stuck at the same plates for months? Find out why.
Standards scale with bodyweight.
Bar included.
1 if it was a true max.
Enter your bodyweight and one hard set to see your level.
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Deadlift standards say a man who has trained for about two years pulls roughly 1.9 times his bodyweight: about 350 lb at 180 lb. The average deadlift for men who log their lifts on Strength Level is 340 lb; for women it is 200 lb. Enter one hard set above to see your own level and what it takes to reach the next one.
How do you use the deadlift standards checker?
Enter your sex, bodyweight and the weight and reps of a hard set, or a tested single. The checker estimates your max and places it among lifters of your sex and size. Rep-based deadlift estimates run low: every formula underestimated the deadlift by 9–14% in a classic validation study (LeSuer et al., 1997), so a heavy triple gives the truest level.
What is a good deadlift for your bodyweight?
At or above the intermediate standard, which beats half of the people who log the lift (Strength Level):
| Men | Novice | Intermediate | Advanced |
|---|---|---|---|
| 150 lb | 220 lb | 293 lb | 377 lb |
| 165 lb | 244 lb | 321 lb | 409 lb |
| 180 lb | 268 lb | 348 lb | 438 lb |
| 200 lb | 297 lb | 382 lb | 476 lb |
| 220 lb | 326 lb | 413 lb | 512 lb |
For a 150 lb woman, intermediate is 205 lb (1.37 times bodyweight) and advanced 274 lb. These are self-reported lifts from people who track their training, a stronger group than the public.
What do 315 and 405 mean for a deadlift?
For a 180 lb man, 315 (three plates) is novice and beats about 38% of logged lifters; 405 (four plates) is intermediate and beats about 69%; 495 is advanced at 89%. At 200 lb, 405 drops to about 57%. Competitive lifters set a higher bar: the 90th percentile for drug-tested men aged 18–35 is 3.25 times bodyweight, and 2.66 for women (van den Hoek et al., 2024).
How long does it take to reach each deadlift standard?
Strength Level ties its levels to training age: novice about six months, intermediate about two years, advanced five years or more. The deadlift usually moves fastest of the big three early on, then slows like everything else: the strongest male powerlifters improved about half as fast as the least strong (Latella et al., 2020).
What if your deadlift is below the standard for your size?
After a year of training, a deadlift a level below your bodyweight's intermediate mark usually means too little heavy pulling, no progression rule, a weak position off the floor, or recovery spent on a cut. Heavy loads build the max: across 21 studies, loads above 60% of max raised one-rep max more than light loads (Schoenfeld et al., 2017). Find out which cause is yours.
FAQ
What is the average deadlift for men?
About 340 lb among men who log lifts on Strength Level. Men who never train lift far less; drug-tested powerlifters far more.
Is a 315 deadlift good?
For a man under about 160 lb it is intermediate or better; at 180 and 200 lb it is a novice lift, beating roughly a quarter to a third of logged lifters.
What is a good deadlift for a 180 lb man?
About 350 lb is intermediate (1.9 times bodyweight) and about 440 lb advanced.
Written and maintained by LiftDecode. Training and nutrition education for healthy adults, not medical advice — if you have a health condition or an injury, talk to a professional who can examine you.