The deadlift is one of the most essential strength exercises, but how much should you actually be able to lift?
The answer depends on your age, weight, and training level. Here are 10 key points to help you assess your strength using U.S. measurement standards.
The Deadlift World Record Is Mind-Blowing
The highest raw deadlift ever recorded is 1,025 lbs, set by Danny Grigsby, while Tamara Walcott holds the women’s record at 639 lbs.
What Is a Good Deadlift Weight?
A good deadlift weight depends on your experience. Beginners typically lift their body weight (1x BW), while advanced lifters can pull 2-3x BW.
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Deadlift Standards for Men
On average, a 200-lb man at an advanced level should be able to lift around 542 lbs.
Deadlift Standards for Women
For women, an intermediate lifter can deadlift 425 lbs, while elite-level athletes can lift up to 760 lbs.
Age Plays a Significant Role
Like all strength exercises, peak deadlift performance is typically reached in the 20s and 30s, after which muscle mass gradually declines.
Your Body Weight Affects Your Lift
The heavier you are, the more you can typically lift. Someone weighing 240 lbs can usually deadlift significantly more than someone at 150 lbs at the same level.
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Beginner vs. Elite – What’s the Difference?
A beginner can usually lift 1x their body weight, while elite lifters can pull 3x or more.
Men vs. Women – Who Lifts More?
On average, men have a higher deadlift max than women due to differences in muscle mass and hormone levels.
Why Is the Deadlift So Important?
The deadlift strengthens the entire body—especially the back, legs, and core—making it one of the best exercises for building raw strength and muscle mass.
How to Improve Your Deadlift
Want to lift heavier? Focus on technique, strengthen your posterior chain, and gradually increase the weight to reach your next goal.
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This article is based on information from Marathon Handbook
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