Use These Deadlift Standards To See How You Match Up To The Competition

The deadlift is a training staple that’s been around since the 1900s. Its excellent versatility means the deadlift benefits are endless when correctly performed and programmed.

When properly implemented, the deadlift will leave you wanting to do them every single session. It uses a functional movement to improve everyday movements and activities. It also works muscles like the hamstrings, glutes, calves, and erector spinae muscles.

Alongside this, it requires true mental discipline. What more could you want?

If you’re wondering whether or not you’re on track compared to the masses, we’ve compiled deadlift standards to give you a useful reference point. We’ve also provided some useful tips with the help of our in-house expert to help you improve your performance.

Deadlift Standards

The chart below shows the suggested one-repetition maximum (1RM) according to ability level and gender. This refers to the maximum weight you can lift with good form for one repetition. These values include a normal barbell weight of 44 pounds. 

We’ve used the help of our in-house experts to review the quality of the information recorded.

The chart below shows the deadlift standards for men according to body weight and ability level. They can be used as an average deadlift guide by finding your weight and reading across the column.

Male Deadlift Standards

The next chart shows the female deadlift strength standards according to body weight and ability level. Find your body weight and read across the columns to work out your ability level according to your average deadlift weight.

Female Deadlift Standards

ACFT 3RM Deadlift Standards

The Army Combat Fitness Test (ACFT) is used to evaluate the strength, coordination, and mobility of soldiers in the U.S. Army. This can then decide whether a soldier can perform necessary combat duties.

The test consists of six events, of which one is the three-repetition maximum deadlift (3RM). This refers to the amount of weight you can lift for three good repetitions.

These are the ACFT deadlift standards according to the official U.S. Army website. Points are scored according to the weight lifted and then added to the points from the other five events. A total of 360 points is needed to pass. 

These are the ACFT 3RM male deadlift standards according to age.

These are the ACFT 3RM female deadlift standards according to age.

How Much Should I Be Able To Deadlift?

With the standards above, you’re probably wondering: what is a good deadlift weight? It’s important to note that these standards represent a collection of averages rather than absolute values to hit. Therefore, lifting near these values can be counted as within the general ability level. 

While they should be used to provide a general benchmark compared to other lifters, you don’t need to overcomplicate things. Implement the progressive overload principle and stick to the correct technique cues.

• Novice male lifters should be able to deadlift one times their body weight. Elite male lifters should be able to deadlift three times their body weight.
• Novice female lifters should be able to deadlift half their body weight. Elite female lifters should be able to deadlift two and a half times their body weight.

Use the chart below to see how much you should be able to deadlift according to your ability level and gender. This represents a more general guide compared to the values given above.

Tips To Improve

• Follow A Deadlift Program — Beginners can get away with a wide range of set and rep schemes. However, most lifters will need to follow a periodized deadlift program to consistently make progress. Choose a suitable program while using the help of a qualified professional if needed. 
• Implement The Progressive Overload Principle — Applying progressive overload to your training is vital if you want to see progress. This refers to the deliberate manipulation of your training volume and intensity. Doing this correctly allows your body to progressively adapt to the bigger stimulus placed on it. 
• Use Accessory Lifts And Variations — Accessory lifts should be used to strengthen other muscles used in the deadlift and improve sticking points. A sticking point is the deadlift part where the resistance feels the heaviest, often making it the hardest point. Deadlift variations such as the dumbbell deadlift can also be used to work on muscular imbalances. We’ve discussed some of the dumbbell deadlift benefits in another article.
• Master The Correct Technique — Deadlifting with proper form ensures correct muscle engagement and efficient power generation. It also helps to reduce potential injury risk. A study looking at the injury rate in competitive deadlifters estimated it to be at approximately 42%. Follow the correct technique cues using the help of a mirror or partner if needed. Deadlift alternatives can be used if you struggle to keep the optimal movement pattern or are recovering from an injury. 

Conclusion

These deadlift standards represent the average recorded values from a large database according to ability level, gender, and body weight. 

Use them as a guide to compare how your training is going compared to the general population. It’s important to see them as averages rather than absolute values to hit when applying them to your training program.

So, what are you waiting for? Have a go at the deadlift and enjoy the many amazing benefits it offers!

Frequently Asked Questions