If you have just hit the gym and now you are thinking how much should I be able to deadlift, then read this article very carefully.
Because here I shall give you all the required information related to deadlifting.
In short, how much should you be able to deadlift depends on various things like, what kind of training you are taking, your body weight, your goal, etc. Interested? Let us discuss more this topic.
How Much Should I Be Able To Deadlift
The first thing you need to decide that why you are opting for deadlifting. What is your goal? After deciding that, you should try to find out that is deadlifting necessary to achieve your goal?
It is not that every gym-goer has to try deadlifting. This is completely a different sport. It is not just a bodybuilding exercise.
So if you are a weightlifter or even an aspiring weightlifter, the amount of weight depends on your training status, i.e. whether you are just a beginner, a recreational weightlifter, or you are training for competitive powerlifting.
There are numerous standards, formulas, lists, and charts to calculate the ideal 1-rep max for you. Let me discuss a few of the most common recommended views.
The most common and universally accepted theory about deadlifting is, a person, who is an average weightlifter, should be able to deadlift 1-1.5 times of their body weight.
That means, if your body weight is 70 kg, then you should be able to deadlift a weight that is more than 70 kg and not less than 105 kg.
I think this is a good suggestion for all the weightlifters around there.
And if you want to be a professional weightlifter, then you must be able to deadlift 2 times your body weight.
If you want numbers, then research says that a beginner male weightlifter can deadlift 133% of his body weight, whereas a beginner female weightlifter can deadlift 110% of her body weight.
And when they become intermediate weightlifters, the male can deadlift up to 150% of his body weight, and the female becomes able to deadlift 118% of her body weight.
And when they become professionals, then the man can deadlift almost 210% of his body weight, and the woman can deadlift 160% of her body weight.
But always remember that these numbers are not exact. These are calculated on an average basis.
How Much Should I Deadlift For My Weight
An average, physically fit person can deadlift 75%-78% of his or her body weight, even he or she is untrained. But if you are under weightlifting training, the amount of weight for deadlifting depends on your training status.
After a couple of months of training in weightlifting, the amount of weight for deadlifting depends on your body weight.
If you are a man, and a beginner in weightlifting, then you should be able to deadlift the 1-1.5 times weight of your body.
This is the standard deadlift weight for beginners. If you are in an intermediate position of training, then the amount of weight raises to 2 times your body weight.
And when you reach the professional level and are ready to take part in competitive weightlifting championships, then you must have the ability to deadlift at least 2.75 times of your body weight.
The amount of weights changes when it comes to female weightlifters. A beginner female weightlifter should be able to deadlift the same amount of her body weight.
An intermediate should be able to deadlift 1.5 times of her body weight, and a woman who is training for the weightlifting championships should be able to deadlift at least 2 times of her body weight.
How Many Times A Week Should I Deadlift
If you are under weightlifting training, you should deadlift at least 1-3 times every week. But remember, frequent practices of deadlifting can affect your health too.
Here in this part of the article, I shall discuss how many times a week should you deadlift.
There are 6 factors you need to keep in mind before deciding how many times you should practice deadlift per week.
- The Volume
- The objective of Current Training Status
- Personal Goal
- Other Lifting Frequencies
- Experience of Training
- Training Availability
Let me discuss more on the factors.
The Volume
Here volume means load lifted per rep X total reps.
Remember the main contributor of fatigue in the training is the volume. So determining the volume is the first thing you need to take care of.
It may look like higher frequencies of training helps in gaining more strength, but the actual reason for the growing strength is the increased volume.
The Objective Of Current Training Status
It varies from one lifter to another. This can be the training to maintain a specific lift or making progress to a certain lift, training to improve the lifting techniques, to increase strength, or focusing on hypertrophy.
Personal Goal
You have to determine your goal, and then decide the frequency of training that will help you to meet your goal fastest, and easily, without any problem.
Other Lifting Frequencies
If you are performing a high-frequency lift, then it is recommended to avoid another high-frequency lift. One weightlifter should not get involved in two high-frequency lifts at a time.
You also have to remember that squat and deadlift both are reliant on the same muscles. So you have to decide whether you want to push deadlift or squat.
Experience Of Training
To explain it most simply, novice or beginner weightlifters should choose a less frequent training, whether experienced weightlifters should choose a higher frequency of training to increase the volume to gain more strength.
Training Availability
This means the number of times you go to the gym for training.
Depending upon these 6 factors, you should decide how many times a week you should deadlift.
How Much Should I Deadlift For My Weight
Many people who are under weightlifting training ask that what is a good deadlift weight. Frankly speaking, this depends entirely on your body weight and your training status.
Here I am providing a complete deadlift weight chart with deadlifting weight, training status, and body weight.
How Much Should I Be Able To Deadlift – Calculator – For Men
| Bodyweight | Untrained | Novice | Intermediate | Advanced | Elite |
| 114 | 95 | 180 | 205 | 300 | 385 |
| 132 | 115 | 210 | 240 | 340 | 440 |
| 148 | 125 | 235 | 270 | 380 | 480 |
| 181 | 150 | 275 | 315 | 440 | 550 |
| 198 | 155 | 290 | 335 | 450 | 565 |
| 242 | 170 | 320 | 365 | 490 | 595 |
- All weights are in pounds.
How Much Should I Be Able To Deadlift – Calculator – For Women
| Body Weight | Untrained | Novice | Intermediate | Advanced | Elite |
| 97 | 55 | 105 | 120 | 175 | 230 |
| 114 | 65 | 120 | 140 | 200 | 255 |
| 132 | 75 | 135 | 160 | 220 | 275 |
| 148 | 80 | 150 | 175 | 240 | 295 |
| 181 | 95 | 175 | 205 | 275 | 330 |
| 198 | 100 | 185 | 215 | 285 | 350 |
- All weights are in pounds.
Deadlift World Records
Till now you have read the possibilities or the calculated measurements of how much weight can a weightlifter should or can deadlift.
But records happen only then when you break stereotypical calculations and set something new that is beyond our imagination.
There are a few world records in deadlifting that will give you goosebumps for sure if you read or heard about them.
The world record for men deadlifting is named under the Icelandic weightlifter Benedict Magnusson. On the 2nd of April, 2011, Benedict performed something which had been hardly happened in anyone’s imagination.
This man deadlifted 460.4 kg of weight, which means 1015 pounds! This was an out-of-the-world performance because the weight was almost 3 times Benedict’s body weight!
The girls are not far behind too! The year was 2005, and the day was November 5, when USA-born female weightlifter Becca Swanson deadlifted an unbelievable weight of 310 kg or 683.4 pounds.
This performance shook the whole world of weightlifting and the Becca set a new record under her name.
How Much Should I Deadlift – Kg
Frankly speaking, there is no limit to weight in weightlifting. You can deadlift any amount of weight depending on your strength and caliber.
But if you are new in the game, then you have to follow the rules of this game if you dream to set a new world record someday.
Generally, an untrained person in weightlifting too can deadlift at least 75-78% of his or her body weight. That means, if your body weight is 60 kg, you should be able to deadlift at least 45 kg if you have no training in weightlifting.
If you are a beginner, then you should be able to deadlift the same amount of your body weight.
And if you are in the intermediate, advanced, or elite mode of training, then you should be able to deadlift 1.5 times, 2 times, and 2.5 times your body weight respectively.
For example, you are a beginner of 60 kg weight. Then you should deadlift 60 kg. If you are intermediate, then you should be able to deadlift 90 kg.
And if you are in the advanced, or elite mode, then you should be able to deadlift 120 kg, or 150 kg weight respectively.
How Much Should I Be Able To Squat
According to fitness experts and strength coaches around the world, if you can do a minimum of 20-50 bodyweight squats back to back with good form, then it can be called a good basic standard to carry on.
So, if you are physically fit, you should be able to do at least 20 to 50 bodyweight squats.
How Much Can The Average Woman Deadlift
It depends on whether she is trained or untrained. If she’s untrained, then she should be able to deadlift almost 75% of her body weight.
And if she is trained and an average lifter, then she should be able to deadlift 125-150% of her body weight.
How Much Should I Be Able To Bench
Here I am providing a complete chart of bench press according to the body weight and the status of training. All weights are in pounds.
For Men
| Body Weight | Untrained | Novice | Intermediate | Advanced | Elite |
| 114 | 85 | 110 | 130 | 180 | 220 |
| 165 | 120 | 150 | 185 | 255 | 320 |
| 220 | 140 | 185 | 225 | 305 | 380 |
| 319 | 155 | 200 | 245 | 335 | 415 |
| 320+ | 160 | 205 | 250 | 340 | 425 |
For Women
| Body Weight | Untrained | Novice | Intermediate | Advanced | Elite |
| 97 | 50 | 65 | 75 | 95 | 115 |
| 123 | 65 | 80 | 90 | 115 | 140 |
| 165 | 80 | 95 | 115 | 145 | 185 |
| 198 | 90 | 115 | 130 | 165 | 205 |
| 199+ | 95 | 120 | 140 | 175 | 220 |
Average Deadlift Weight For Male
Well, it solely depends on the bodyweight of the lifter. But generally, an average weightlifter should be able to deadlift 1-1.5 times his body weight.
Frequently Asked Questions
- What Should The Average Man Be Able To Deadlift?
An untrained, 25-35 years old average man should be able to deadlift at least 75-78% of his body weight.
- How Much Should A 70 Kg Man Deadlift?
If he’s untrained, then he should be able to deadlift at least 50 kg weight. And if he’s an average weightlifter, then he should be able to deadlift 70-105 kg weight.
- Is A 300lb Deadlift Good?
It depends on the bodyweight of the weightlifter. If his bodyweight is 150lb, then 300lb means he’s lifting 2 times his body weight, which is possible for a trainee of advanced stage.
- How Much Should A 17 Year Old Deadlift?
An average 17 years old male weightlifter should be able to deadlift 2.3 times bodyweight, whereas an average 17 years old female weightlifter should deadlift 1.9 times bodyweight.
To Wrap It Up
Here I just provided all the brief discussions related to deadlifts. I talked about the average deadlifting weight, the deadlift world records, how to determine the frequency and the weight, etc.
I provided all the necessary information regarding the deadlift. I hope this article will surely help you to understand deadlift in a better way! All the best!
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