Deadlift standards

Deadlift standards tell you where your deadlift sits against everyone else's, once bodyweight is taken into account. Enter your weight and one honest set below, and the calculator places it in one of six bands — then the tables show exactly what each band costs at every bodyweight.

The deadlift is where most people post their biggest number, so its bands sit highest of any lift. Conventional and sumo are treated the same here, as they are in competition.

Deadlift standards by bodyweight

Estimated one-rep max needed to enter each band, in the unit selected above.

Male standards

Body weight (lb)	Beginner	Novice	Intermediate	Advanced	Elite	World class
110	< 165	165	220	275	330	396
120	< 180	180	240	300	360	432
130	< 195	195	260	325	390	468
140	< 210	210	280	350	420	504
150	< 225	225	300	375	450	540
160	< 240	240	320	400	480	576
170	< 255	255	340	425	510	612
180	< 270	270	360	450	540	648
190	< 285	285	380	475	570	684
200	< 300	300	400	500	600	720
210	< 315	315	420	525	630	756
220	< 330	330	440	550	660	792
230	< 345	345	460	575	690	828
240	< 360	360	480	600	720	864
250	< 375	375	500	625	750	900
260	< 390	390	520	650	780	936
270	< 405	405	540	675	810	972
280	< 420	420	560	700	840	1008
290	< 435	435	580	725	870	1044

Female standards

Body weight (lb)	Beginner	Novice	Intermediate	Advanced	Elite	World class
110	< 110	110	165	220	275	330
120	< 120	120	180	240	300	360
130	< 130	130	195	260	325	390
140	< 140	140	210	280	350	420
150	< 150	150	225	300	375	450
160	< 160	160	240	320	400	480
170	< 170	170	255	340	425	510
180	< 180	180	270	360	450	540
190	< 190	190	285	380	475	570
200	< 200	200	300	400	500	600
210	< 210	210	315	420	525	630
220	< 220	220	330	440	550	660
230	< 230	230	345	460	575	690
240	< 240	240	360	480	600	720
250	< 250	250	375	500	625	750
260	< 260	260	390	520	650	780
270	< 270	270	405	540	675	810
280	< 280	280	420	560	700	840
290	< 290	290	435	580	725	870

How your band is worked out

Your set becomes an estimated 1RM with the Epley formula, that estimate is divided by your bodyweight, and the ratio is placed against the table for your sex. So five reps counts — you never have to test a true max to find out where you stand.

Because the bands are ratios, gaining weight moves you down the table unless the deadlift moves with you. That's not a flaw; it's the comparison working correctly.

If the band is lower than you hoped

Almost everyone is uneven — strong on one lift, average on another — and the gap is the most useful thing on this page, because it names your next training block. A lagging deadlift responds to the same things everything else does: progressive overload, enough hard sets, and a log that stops you from repeating last month.

Tanko Pro places every canonical lift you log on these bands automatically and paints them onto a muscle map, so the weak link surfaces without you checking a table.

Frequently asked questions

What is a good deadlift?

It depends on your bodyweight and sex, which is what the tables above are for. As a rule of thumb, the intermediate band is what a couple of years of consistent training produces.

Do I need to test a 1RM to use this?

No. Enter any set of 1–12 reps and the calculator estimates your max from it.

Are these standards for raw lifting?

Yes — no supportive equipment beyond a belt. Sleeves, wraps and suits move numbers enough to make the comparison meaningless.

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