How Much Should You Be Able to Deadlift?

Deadlift Benchmarks by Age, Weight, and Skill Level

The deadlift is often referred to as the king of lifts. It is one of the most fundamental tests of human strength—requiring full-body coordination from the legs all the way up to the traps, raw pulling power, and proper technique. Because of its simplicity, the deadlift also serves as one of the best benchmarks to measure overall strength development at any stage of training.

But one question arises again and again among lifters and athletes: How much should I be able to deadlift?

The answer is not universal. Deadlift benchmarks depend heavily on age, bodyweight, gender, and training experience. What is considered impressive for a middle school athlete is very different from what a collegiate football player or an experienced powerlifter would be expected to pull.

Our team at Peak Strength is going to break down realistic deadlift standards by age, weight, and skill level. We will also discuss why these numbers matter, how athletes can use them as guideposts, and how to progress toward higher standards with structured training.

Deadlift Benchmarks

Before we get into the numbers, it is worth understanding why deadlift benchmarks are valuable and how they factor into your determining your training progress:

Performance Indicator - The deadlift is highly correlated with overall strength. Improvements here often translate to absolute strength, better posterior chain development, and improved power production.
Motivation and Goal Setting - Having a target number provides a clear direction in training. For younger lifters, aiming to pull body weight for the first time can be a milestone. For advanced athletes, chasing a triple bodyweight deadlift can fuel motivation.
Athletic Development - In sports such as football, wrestling, and track and field, strong pulling strength supports absolute strength, nervous system preparation, and
Relative vs. Absolute Strength - Benchmarks that are scaled to bodyweight give a fairer representation of progress, allowing athletes of all sizes to gauge their strength in context.

With that foundation in place, let’s break down benchmarks by skill level, age, and bodyweight.

Deadlift Benchmarks by Skill Level

Regardless of age or size, most lifters can be categorized into one of four general skill levels:

Beginner (0 – 6 months ): Still learning technique, limited experience with progressive overload.
Intermediate (6 months – 2 years): Consistently training, understands form, showing steady progress.
Advanced (2 - 5 years): Strong relative to bodyweight, training is structured and focused.
Elite (5+ years): Among the top percentile of lifters, often competing in powerlifting or strength sports.

Here are general bodyweight-based benchmarks for each level:

Skill Level + Deadlift Benchmark (Relative to Bodyweight)

Beginner: 0.75–1.25 × bodyweight
Intermediate: 1.5–2 × bodyweight
Advanced: 2.25–2.75 × bodyweight
Elite: 3 × bodyweight or more

For example, a 180-pound intermediate lifter should aim for a deadlift in the range of 270–360 pounds, while an elite lifter at the same weight might pull 540 pounds or more.

Deadlift Benchmarks by Age

Age plays a significant role in strength development. Younger athletes should focus on learning proper movement patterns and building a foundation, while more mature lifters can push heavier loads thanks to full neuromuscular development.

Middle School (Ages 11–14)

At this stage, safety and technique are far more important than numbers. Progress should be gradual. Foundational technique means teaching athletes how to brace properly, keeping the back in a safe position, and establishing basic coordination to hip hinge.

Beginner: ~0.75 × bodyweight
Solid Goal: ~1 × bodyweight
Advanced: ~1.25 × bodyweight

High School (Ages 14–18)

High school athletes often see rapid progress due to natural growth and starting to consistently participate in organized training. Many athletes will be introduced to strength training during this period and it is vital to prioritize technique during this age as well.

Beginner: ~1 × bodyweight
Intermediate: ~1.5–2 × bodyweight
Advanced: ~2.25–2.75 × bodyweight

Collegiate (Ages 18–23)

With consistent training, this age group typically sees peak progress. After a few years of training experience, athletes in this age group can start to really push their limits and find where they stand in terms of deadlift benchmarks.

Solid Benchmark: ~2 × bodyweight
Advanced: ~2.5 × bodyweight
Elite: ~3 × bodyweight or higher

Post-Collegiate (24-35)

Lifters can continue to progress well into their 30s and beyond, but longevity and recovery become more important. During this period, athletes will most likely be hitting their heaviest weights if they continue to train after their early 20s. This is where consistent training makes the biggest difference to break plateaus and PRs set at younger ages.

Recreational: ~1.75–2 × bodyweight
Advanced: ~2.25–2.75 × bodyweight
Elite: ~3 × bodyweight and beyond

Masters (35+)

Although some athletes can reach PRs after 35 years old, it is common that the deadlift is substituted for another movement or it is used for maintenance. This is not to say that athletes in their 30s, 40s, and 50s can’t absolutely rip monster weights off the ground.

Recreational: ~1.25–1.75 × bodyweight
Advanced: ~1.75–2.25 × bodyweight
Elite: ~2.25 × bodyweight and beyond

Realistic Deadlift Benchmarks by Bodyweight

Because absolute numbers do not tell the full story, bodyweight-adjusted standards provide a clearer picture of progress. Below are approximate intermediate-level benchmarks.

Male Lifters

Bodyweight (lbs) + Intermediate Deadlift Benchmark

120 lbs bodyweight: 180–240 lbs deadlift
150 lbs bodyweight: 225–300 lbs deadlift
180 lbs bodyweight: 315–405 lbs deadlift
200 lbs bodyweight: 365–455 lbs deadlift
220 lbs bodyweight: 405–495 lbs deadlift
250 lbs bodyweight: 455–545 lbs deadlift

Female Lifters

Bodyweight (lbs) + Intermediate Deadlift Benchmark

110 lbs bodyweight: 120–160 lbs deadlift
130 lbs bodyweight: 160–200 lbs deadlift
150 lbs bodyweight: 185–240 lbs deadlift
170 lbs bodyweight: 205–265 lbs deadlift
190 lbs bodyweight: 225–285 lbs deadlift

Factors That Influence Deadlift Strength

While benchmarks provide useful targets, every lifter progresses differently. Key factors include:

Training Age - Someone who has lifted consistently for years will outperform a new trainee, even if they are the same age.
Body Composition - Muscle mass, limb length, and leverages all impact deadlift performance.
Technique - Proper setup, bracing, and bar path can make the difference between missing and hitting a lift.
Recovery and Nutrition - Sleep, diet, and stress management directly affect strength progress.
Sport-Specific Demands - An athlete may not maximize deadlift numbers if training is focused on sprint speed or endurance, but the lift will still carry over into their sport.

How to Improve Your Deadlift

If you want to move up the benchmark levels, training must be structured, progressive, and consistent. You can use tools like training progress calculators to identify how long it will take you to hit a certain deadlift weight. Some proven methods for strength training include:

Progressive Overload: Gradually increasing weight or volume over time.
Accessory Work: Movements like Romanian deadlifts, deficit pulls, and good mornings strengthen weak points.
Speed Work: Using submaximal weights with maximal bar speed to improve explosiveness.
Core and Grip Training: A strong core and grip are essential for stability and bar control.
Recovery Protocols: Stretching, mobility work, and deload weeks keep the body healthy long-term.

This is where the Peak Strength app provides a huge advantage. Rather than guessing what to do next, you receive structured programming tailored to your goals, experience level, and available equipment.

Athletic Strength Training Built for You

The Peak Strength app is designed to take the guesswork out of elite-level training. Whether you are training for a sport, competing in powerlifting, or simply chasing personal strength goals, Peak Strength provides the roadmap.

Why Choose Peak Strength?

The Peak Strength app brings elite-level training into one complete system. With programs designed for over 20 different training goals, 32 unique sports, and 40 specific positions and events, the app tailors workouts to your exact needs. Whether you are building max strength, increasing speed, adding size, and so on, Peak Strength provides structured plans that deliver results.

Each program includes the full spectrum of athletic development—strength, explosiveness, speed, hypertrophy, endurance, and recovery. You get detailed exercises, sets, reps, and weekly weight recommendations, along with progressions like Olympic lifts, sprint drills, and mobility routines to ensure you are not just training harder, but smarter.

Peak Strength also adapts to you in real time. The app scales workouts to your experience level, adjusts weights based on performance, modifies programs for the equipment you have, and even allows exercise substitutions if needed. Backed by a proven system that has developed Division I athletes, All-Americans, State Champions, and Olympians, Peak Strength takes the guesswork out of training and puts you on a clear path toward measurable progress.

Final Thoughts

Deadlift benchmarks vary by age, weight, and skill level, but they serve as valuable markers for progress and motivation. Whether you are a middle school athlete learning form, a collegiate lifter chasing a triple bodyweight pull, or a recreational adult maintaining long-term strength, the deadlift remains one of the most reliable measures of physical capability.

The key to hitting and surpassing these benchmarks is not guesswork—it is structured, personalized training. The Peak Strength Deadlift Calculator will show you exactly where you stand, while the Peak Strength app gives you the plan to move forward.

Start your free trial today and take the next step in your strength journey.