Deadlift 1RM Calculator
Enter a recent deadlift set to estimate your one rep max, see how your deadlift compares with strength standards for your bodyweight, and get suggested working weights.
A 2.0× bodyweight deadlift is a landmark milestone for men; 1.25× bodyweight for women. Advanced lifters reach 2.5× bodyweight, while elite powerlifters pull 3.0× bodyweight or more.
Estimated Barbell Deadlift 1RM
Novice (1.87× Bodyweight)Based on 120 kg × 5 reps using the Epley formula. Your relative deadlift strength is 1.87× bodyweight.
5 × 5 Working Weight
112.5 kg
~80% of 1RM for strength sets
3 × 8 Working Weight
102.5 kg
~72.5% of 1RM for posterior chain volume
Strength Category
Novice
Men's deadlift classification
Barbell Deadlift Strength Standards
| Classification | Men (Ratio) | Women (Ratio) | Standard Description |
|---|---|---|---|
| Beginner | 1.00× BW | 0.50× BW | Starting deadlift mechanics and hip hinge control |
| Novice | 1.50× BW | 1.00× BW | Linear progression deadlift strength (1.5× BW benchmark) |
| Intermediate | 2.00× BW | 1.25× BW | Double bodyweight deadlift milestone |
| Advanced | 2.50× BW | 1.75× BW | High competitive powerlifting strength |
| Elite | 3.00× BW | 2.25× BW | Triple bodyweight pull (national championship tier) |
Standards compiled from competitive powerlifting databases and exercise science benchmarks.
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Clinical Equations
WHO, CDC, ACSM & Mifflin-St Jeor
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How to use Deadlift 1RM Calculator
- 1Select your biological sex and enter your bodyweight.
- 2Enter the deadlift load and locked-out repetitions completed.
- 3View your calculated 1RM, strength standard tier, and relative ratio.
- 4Get recommended 5x5 and 3x8 working set targets.
Conventional vs Sumo mechanics
Both conventional and sumo deadlifts share identical strength standards and powerlifting validity. Sumo engages more quadriceps and adductors with a shorter range of motion, while conventional places greater demand on the spinal erectors and hamstrings.
Frequently Asked Questions
What is a good deadlift for my weight?
Around 1.5 to 2× bodyweight is intermediate for men; 1 to 1.25× for women.
Why is my deadlift higher than my squat?
That's normal for most lifters; shorter range of motion and grip strength both play a role.
Should I use straps for heavy deadlifts?
Straps help grip on high-rep sets; test true 1RM without them if you compete.
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Scientific Sources & Evidence
- World Health Organization (WHO) — Body Mass Index Classification
- CDC Growth Charts — BMI-for-age LMS Percentiles
- Mifflin et al. (1990) — Basal Metabolic Rate Predictive Equations
- NICE Guideline NG246 — Identification and Management of Overweight and Obesity
- American College of Sports Medicine (ACSM) — Exercise Testing & Prescription
- European Food Safety Authority (EFSA) — Dietary Reference Values for Water