Estimate your conventional or sumo deadlift one rep max and see how your pull compares to established strength standards for your body weight.
Your set
Weight lifted315 lb
lb
Reps completed5 reps
reps
Best accuracy comes from sets of 1–6 reps.
Estimated deadlift 1RM
Average across formulas
—lb
How does my deadlift compare?
These standards apply to both conventional and sumo deadlifts at adult male body weights. Female benchmarks generally run about 75% of the male values — a strong female deadlift is roughly 1.9× body weight.
Standards reflect typical 1RM in pounds at each body weight class. Individual ability varies — these are reference points, not strict cutoffs. Source: aggregated from Lon Kilgore's Practical Programming, ExRx, and StrengthLevel datasets.
Training Percentage Breakdown
Use these intensities to set working weights for any program calling for a percentage of your 1RM.
Tips for a bigger deadlift
Set the back before the pull
The number-one cause of deadlift failure is a back that rounds before the bar leaves the floor. Set a flat back position, take the slack out of the bar, and pull with the back already locked in.
Conventional vs. sumo
Sumo lifters have shorter range of motion and use more hip/glute drive; conventional uses more back and hamstrings. Most lifters have a 5–10% difference between their best stance — pick the one that suits your build, not the trend.
Train your grip directly
If your bar slips before your back gives out, you're leaving 1RM on the table. Heavy holds, double-overhand top sets, and farmer's carries fix grip-limited deadlifts faster than just doing more deadlifts.
Compare your other lifts
Strength standards differ across the major lifts. A "strong" deadlift is roughly 2.5× body weight, but the other lifts have their own benchmarks.
For sets of 1–6 reps, the calculator is typically within 2–5% of a true tested 1RM. Above 10 reps, accuracy drops because the underlying formulas were validated on lower rep ranges. Use a heavier set with fewer reps for the most reliable estimate.
Should I test my true deadlift 1RM?
Most strength coaches recommend against true 1RM testing more than once or twice a year. The calculator estimate from a heavy set of 3–5 is almost always close enough for programming purposes, with much lower injury and fatigue cost.
How often should I check my deadlift 1RM?
Most lifters re-run the calculator every 4–8 weeks using their heaviest top set. Weekly checks add noise without adding signal — strength gains in trained lifters happen over months, not days.
Are these standards realistic for me?
The standards reflect typical drug-free recreational lifters. Lifters with longer limbs, shorter limbs, or different leverages relative to their body weight will sit higher or lower than the table predicts. Use the standards as orientation, not as absolute targets.
What if I'm in between body weight classes?
Use linear interpolation between rows. A 180 lb male lifter is between the 165 lb and 198 lb rows — the realistic standard for that lifter sits roughly halfway between the two.