The average deadlift for an untrained adult man is roughly 155 lb (70 kg). For an untrained adult woman, it’s around 85 lb (39 kg). But the much more useful number is the bodyweight ratio: a competent recreational lifter can usually deadlift 1.5× their bodyweight, and a strong intermediate lifter pulls 2× bodyweight or more.
The deadlift is unique among strength benchmarks because it’s the truest test of full-body force production. Your hamstrings, glutes, low back, lats, traps, and grip are all loaded simultaneously. That’s why deadlift standards travel further than other lifts — what you can pull off the floor correlates with sprint power, vertical jump, and athletic performance more closely than any other gym lift.
Below we cover average deadlift weights by age and sex, why bodyweight ratios matter more than raw numbers, and what the deadlift actually tells you about overall fitness.
The Honest Truth About Average Deadlift Numbers (Why Population Averages Are Misleading)
1. Bodyweight ratio matters more than absolute weight
A 145 lb man deadlifting 315 lb (a 2.17× ratio) is a more impressive lifter than a 250 lb man deadlifting 405 lb (1.62× ratio). Strength standards across powerlifting (e.g., Wilks score, IPF GL points) all normalize for bodyweight because absolute weight rewards body mass, not strength per se.
2. Deadlift variants matter — conventional vs. sumo vs. trap-bar all give different numbers
A trap-bar (hex-bar) deadlift is typically 5–10% easier than a conventional barbell deadlift for the same lifter, because the load sits closer to your center of mass. Sumo style is mechanically advantaged for short-femur lifters and disadvantaged for tall ones. When comparing yourself to charts, make sure you’re comparing the same variant.
3. Deadlift strength tracks athletic potential, not just gym potential
Research on rate-of-force-development (RFD) consistently shows that maximal deadlift strength predicts vertical jump, sprint acceleration, and change-of-direction speed. For runners, a stronger deadlift means more force per ground contact, which means a faster top speed and a higher VO2 max ceiling. The deadlift is a “running shoe in disguise” if you train it well.
Average Deadlift Weight By Age And Sex (Untrained And Trained)
The numbers below blend population research, ExRx norms, and IPF/USAPL classification standards. Bodyweight ratios are the more useful column.
Defining Lifting Levels
- Untrained: Healthy adult who hasn’t deadlifted regularly.
- Novice: 3–6 months of training.
- Intermediate: 1–2 years of consistent training.
- Advanced: 3–5 years of structured strength training.
- Elite: Competitive powerlifter, top 5% of population.
Average Deadlift For Men By Age (One-Rep Max, lb)
| Age | Untrained | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 20–29 | 155 | 225 | 320 | 445 | 585 |
| 30–39 | 150 | 220 | 310 | 430 | 560 |
| 40–49 | 140 | 205 | 290 | 400 | 525 |
| 50–59 | 125 | 180 | 255 | 355 | 465 |
| 60–69 | 105 | 150 | 215 | 295 | 390 |
| 70+ | 85 | 120 | 175 | 240 | 315 |
Average Deadlift For Women By Age (One-Rep Max, lb)
| Age | Untrained | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 20–29 | 85 | 140 | 205 | 275 | 355 |
| 30–39 | 80 | 135 | 195 | 265 | 340 |
| 40–49 | 75 | 125 | 180 | 245 | 315 |
| 50–59 | 65 | 110 | 160 | 215 | 275 |
| 60–69 | 55 | 90 | 130 | 175 | 225 |
| 70+ | 45 | 75 | 105 | 140 | 180 |
Bodyweight Ratios — The Number That Actually Tells You Something
Bodyweight Ratio Standards For Men
- Untrained: ~0.9× bodyweight
- Novice: ~1.25× bodyweight
- Intermediate: ~1.75× bodyweight
- Advanced: ~2.5× bodyweight
- Elite: ~3.25× bodyweight
Bodyweight Ratio Standards For Women
- Untrained: ~0.6× bodyweight
- Novice: ~1.0× bodyweight
- Intermediate: ~1.45× bodyweight
- Advanced: ~2.0× bodyweight
- Elite: ~2.5× bodyweight
How We Produced This Data
Untrained-adult numbers come from ExRx population norms and Mayhew strength research. Novice through Elite ranges blend Symmetric Strength’s classification system, IPF/USAPL drug-tested powerlifting data, and StrongLifts/Starting Strength training-progression benchmarks. All numbers are for a conventional barbell deadlift, drug-free.
What Are The Deadlift World Records?
- Heaviest deadlift ever (raw, equipped, deadlift suit): 1,104.5 lb (501 kg) — Hafþór Júlíus Björnsson, May 2020
- Men’s IPF raw open record (drug-tested, sleeves only): ~990 lb across heavyweight categories
- Women’s IPF raw open record: ~620 lb across heavyweight categories
What Is A Good Deadlift For A Beginner?
For a healthy adult new to lifting, a “good” first-year goal is to build to:
- Men: 1.5× bodyweight (e.g., 270 lb at 180 lb bodyweight) within 12 months
- Women: 1.0× bodyweight within 12 months
This is a realistic and common progression for beginners on programs like StrongLifts, Starting Strength, or 5/3/1.
What Factors Most Impact Your Deadlift?
- Limb proportions: Long arms + short torso = mechanically favorable.
- Bodyweight: More mass on the bar = more leverage out of the bottom (within reason).
- Posterior chain strength: Hamstrings, glutes, and erectors do most of the work.
- Grip strength: Often the bottleneck for sub-elite lifters.
- Technique: Bar path, hip position, and bracing can swing your max by 50+ lb.
- Sleep + nutrition: Heavy lifts are recovery-limited.
Tips To Improve Your Deadlift
#1: Train The Lift Two To Three Times A Week
Frequency builds skill. Run a program that has you pulling 2–3 days a week — at least one heavy day, one volume day, and optionally one technique/speed day.
#2: Pair Deadlifts With Hip-Hinge Accessories
Romanian deadlifts, hip thrusts, and good mornings build the posterior chain. The deadlift is mostly a hip extension under load — the more you train hip extension, the bigger your pull.
#3: Build Grip Strength Separately
Don’t let grip be the bottleneck. Use double-overhand for warm-ups, switch to mixed grip or hook grip for top sets, and add farmer’s carries and dead hangs as accessories.
#4: Brace Like You Mean It
Big breath into the belly, brace as if someone’s about to punch you, then pull. Most untrained lifters lose 30+ lb on their max purely because they don’t brace properly.
FAQs
Is a 225 lb deadlift good?
For a man weighing 180 lb, 225 lb (a 1.25× ratio) is novice-to-early-intermediate. For a woman of the same bodyweight, 225 lb is intermediate-to-advanced. Context matters.
Is a 405 lb deadlift impressive?
Pulling 405 lb (4 plates) is solidly intermediate-to-advanced for most men, and advanced-to-elite for most women. It’s a meaningful milestone — fewer than 5% of gym-goers ever pull it.
Should I deadlift if I’m a runner?
Yes. Maximal deadlift strength correlates with running economy, sprint speed, and injury resistance. Most distance runners benefit from 1–2 deadlift sessions a week — typically 3–5 reps at 80–85% of one-rep max.
