Deadlift Calculator
Estimate your deadlift 1RM from any submaximal set, get your full training percentage table, and check your bodyweight-relative strength level — in kg or lbs.
Deadlift 1RM Calculator
Epley · Brzycki · Lander · Lombardi
The deadlift is the king of posterior chain exercises and the lift where most athletes can move the most absolute weight. Knowing your 1RM lets you program percentage-based training and track progress over time. Enter a set from any rep range — results are most accurate at 2–6 reps near failure.
Optionally enter your body weight to see your bodyweight-relative strength level (Beginner → Elite).
Deadlift Strength Standards
| Level | Men (×BW) | Women (×BW) | Example (80 kg man) |
|---|---|---|---|
| Beginner | 1.00× | 0.70× | 80 kg / 176 lbs |
| Novice | 1.50× | 1.00× | 120 kg / 265 lbs |
| Intermediate | 1.75× | 1.25× | 140 kg / 309 lbs |
| Advanced | 2.00× | 1.45× | 160 kg / 353 lbs |
| Elite | 2.50× | 1.80× | 200 kg / 441 lbs |
Deadlift Standards and How to Improve Your Pull
The deadlift is the most direct measure of raw absolute strength — pulling maximum weight from the floor with no supporting equipment beyond a belt and chalk. It is the highest total force production of any barbell movement and therefore serves as the primary benchmark of posterior chain development. Elite male powerlifters deadlift 3× bodyweight or more; competitive recreational lifters often reach 2–2.5×. For the general gym population, a 1× bodyweight deadlift is achievable within months; 2× bodyweight marks a solid intermediate milestone.
The deadlift calculator estimates your 1-rep maximum from a submaximal set and generates relative strength standards for your sex and bodyweight. Two primary deadlift variations exist with different mechanical demands: the conventional deadlift (narrow stance, hands outside legs) emphasizes the back extensors, hamstrings, and glute activation at lockout. The sumo deadlift (wide stance, hands inside legs) reduces range of motion and places more load on the hips and glutes while reducing lower back demand. Both are equally valid — genetics (limb proportions, hip anatomy) largely determines which produces higher loads for a given individual.
The most impactful technical improvements for intermediate deadlifters: lat engagement before the pull (pulling shoulder blades down and back before breaking the floor prevents bar drift and protects the lumbar spine), pushing the floor away rather than pulling the bar up (a cue that engages the legs more effectively in the initial phase), and keeping hips from rising faster than the bar (prevents converting to a stiff-leg deadlift under load, which places dangerous shear on the lumbar vertebrae). Programming deadlifts 1–2 times weekly with at least 72 hours between heavy sessions allows adequate posterior chain recovery.
Standards are for raw (unequipped) lifts. Sumo and conventional 1RMs are typically within 5–10% of each other for the same lifter.