Deadlift standards by bodyweight
A 180 lb (82 kg) man who deadlifts 405 lb (184 kg) is at the Intermediate level, 63 lb (28 kg) short of Advanced. For a 140 lb (64 kg) woman, Intermediate starts at 193 lb (88 kg).
Enter your own sets in the calculator to see where each of your lifts sits for your sex and bodyweight.
Calculate your levelThe standards
Find your bodyweight in the first column. Each level starts at the weight shown; below the Beginner standard, a lift counts as Untrained. Weights between two rows fall between their standards.
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54 kg | 115 lb52 kg | 172 lb78 kg | 230 lb104 kg | 287 lb130 kg | 353 lb160 kg |
| 130 lb59 kg | 134 lb61 kg | 202 lb92 kg | 269 lb122 kg | 336 lb152 kg | 408 lb185 kg |
| 140 lb64 kg | 154 lb70 kg | 232 lb105 kg | 309 lb140 kg | 386 lb175 kg | 452 lb205 kg |
| 150 lb68 kg | 159 lb72 kg | 238 lb108 kg | 318 lb144 kg | 397 lb180 kg | 457 lb207 kg |
| 160 lb73 kg | 174 lb79 kg | 261 lb118 kg | 348 lb158 kg | 435 lb197 kg | 496 lb225 kg |
| 170 lb77 kg | 174 lb79 kg | 261 lb118 kg | 348 lb158 kg | 435 lb197 kg | 496 lb225 kg |
| 180 lb82 kg | 187 lb85 kg | 281 lb127 kg | 374 lb170 kg | 468 lb212 kg | 529 lb240 kg |
| 190 lb86 kg | 190 lb86 kg | 284 lb129 kg | 379 lb172 kg | 474 lb215 kg | 529 lb240 kg |
| 200 lb91 kg | 198 lb90 kg | 298 lb135 kg | 397 lb180 kg | 496 lb225 kg | 562 lb255 kg |
| 210 lb95 kg | 198 lb90 kg | 298 lb135 kg | 397 lb180 kg | 496 lb225 kg | 562 lb255 kg |
| 220 lb100 kg | 203 lb92 kg | 304 lb138 kg | 406 lb184 kg | 507 lb230 kg | 573 lb260 kg |
| 230 lb104 kg | 212 lb96 kg | 317 lb144 kg | 423 lb192 kg | 529 lb240 kg | 595 lb270 kg |
| 240 lb109 kg | 212 lb96 kg | 317 lb144 kg | 423 lb192 kg | 529 lb240 kg | 595 lb270 kg |
| 250 lb113 kg | 212 lb96 kg | 317 lb144 kg | 423 lb192 kg | 529 lb240 kg | 595 lb270 kg |
| 260 lb118 kg | 216 lb98 kg | 324 lb147 kg | 432 lb196 kg | 540 lb245 kg | 617 lb280 kg |
| 270 lb122 kg | 216 lb98 kg | 324 lb147 kg | 432 lb196 kg | 540 lb245 kg | 617 lb280 kg |
| 280 lb127 kg | 216 lb98 kg | 324 lb147 kg | 432 lb196 kg | 540 lb245 kg | 617 lb280 kg |
| 290 lb132 kg | 216 lb98 kg | 324 lb147 kg | 432 lb196 kg | 540 lb245 kg | 617 lb280 kg |
| 300 lb136 kg | 216 lb98 kg | 324 lb147 kg | 432 lb196 kg | 540 lb245 kg | 623 lb283 kg |
| 310 lb141 kg | 220 lb100 kg | 330 lb150 kg | 440 lb200 kg | 550 lb249 kg | 623 lb283 kg |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45 kg | 43 lb20 kg | 97 lb44 kg | 151 lb68 kg | 215 lb98 kg | 265 lb120 kg |
| 110 lb50 kg | 48 lb22 kg | 108 lb49 kg | 168 lb76 kg | 240 lb109 kg | 287 lb130 kg |
| 120 lb54 kg | 51 lb23 kg | 114 lb52 kg | 178 lb81 kg | 254 lb115 kg | 303 lb137 kg |
| 130 lb59 kg | 53 lb24 kg | 119 lb54 kg | 186 lb84 kg | 265 lb120 kg | 309 lb140 kg |
| 140 lb64 kg | 55 lb25 kg | 124 lb56 kg | 193 lb88 kg | 276 lb125 kg | 325 lb147 kg |
| 150 lb68 kg | 57 lb26 kg | 129 lb59 kg | 201 lb91 kg | 287 lb130 kg | 336 lb152 kg |
| 160 lb73 kg | 60 lb27 kg | 134 lb61 kg | 209 lb95 kg | 298 lb135 kg | 342 lb155 kg |
| 170 lb77 kg | 60 lb27 kg | 134 lb61 kg | 209 lb95 kg | 298 lb135 kg | 347 lb157 kg |
| 180 lb82 kg | 62 lb28 kg | 139 lb63 kg | 216 lb98 kg | 309 lb140 kg | 358 lb162 kg |
| 190 lb86 kg | 62 lb28 kg | 139 lb63 kg | 216 lb98 kg | 309 lb140 kg | 358 lb162 kg |
| 200 lb91 kg | 62 lb28 kg | 139 lb63 kg | 216 lb98 kg | 309 lb140 kg | 358 lb162 kg |
| 210 lb95 kg | 62 lb28 kg | 139 lb63 kg | 216 lb98 kg | 309 lb140 kg | 364 lb165 kg |
| 220 lb100 kg | 64 lb29 kg | 144 lb65 kg | 224 lb102 kg | 320 lb145 kg | 369 lb167 kg |
| 230 lb104 kg | 64 lb29 kg | 144 lb65 kg | 224 lb102 kg | 320 lb145 kg | 369 lb167 kg |
| 240 lb109 kg | 65 lb29 kg | 146 lb66 kg | 227 lb103 kg | 325 lb147 kg | 375 lb170 kg |
| 250 lb113 kg | 65 lb29 kg | 146 lb66 kg | 227 lb103 kg | 325 lb147 kg | 375 lb170 kg |
| 260 lb118 kg | 66 lb30 kg | 149 lb68 kg | 232 lb105 kg | 331 lb150 kg | 386 lb175 kg |
How the levels are set
Advanced and Elite come from competition results published by OpenPowerlifting (dataset of 2026-09-19). At each bodyweight, they are the 45th and 75th percentile of lifters’ best lifts at drug-tested, raw, full meets, counting lifters within 5 lb of that bodyweight.
Competition results can’t describe lifters who are just starting out, so Beginner, Novice, and Intermediate are set as a share of Advanced: 40, 60, and 80% for men, and 20, 45, and 70% for women.
Your level for a lift is the highest standard your estimated one-rep max reaches. More about the standards and the estimate
Common questions
Is a 405 lb deadlift good?
For a 180 lb (82 kg) man, a 405 lb (184 kg) deadlift is at the Intermediate level. That is 63 lb (28 kg) short of Advanced, which starts at 468 lb (212 kg). For a 140 lb (64 kg) woman, the same lift is at the Elite level.
How much should a beginner deadlift?
A 180 lb (82 kg) man reaches Beginner at 187 lb (85 kg) and Novice at 281 lb (127 kg). A 140 lb (64 kg) woman reaches Beginner at 55 lb (25 kg) and Novice at 124 lb (56 kg). Below Beginner, a lift counts as Untrained, which is a starting point rather than a verdict.
How are the levels set?
Advanced and Elite come from competition results published by OpenPowerlifting: at each bodyweight they are the 45th and 75th percentile of lifters’ best lifts at drug-tested, raw, full meets. Beginner, Novice, and Intermediate are set as a share of Advanced: 40, 60, and 80% for men, and 20, 45, and 70% for women.
Do the standards account for age?
No. They depend on your sex and bodyweight only, so a lifter of any age reads the same table.