For best accuracy, use a weight you can lift for 1-10 reps
Used to calculate your strength level
See What Your Training Is Building
Knowing your deadlift max is just the beginning. Take a photo scan for an AI body composition estimate and track the trend as your strength goes up.
Understanding Your Deadlift Max
The Deadlift: Ultimate Strength Test
The deadlift is typically the heaviest lift most people can perform. It engages your entire posterior chain - glutes, hamstrings, lower back, lats, traps, and grip. Your deadlift 1RM is a key indicator of overall strength and pulling power.
Deadlift Strength Standards
Deadlift standards are typically higher than squat because you don't need to lower the weight under control (no eccentric phase in competition). Here's where you stand:
- Beginner (0.75-1.0x BW): Learning proper hip hinge mechanics
- Novice (1.0-1.5x BW): Consistent training, developing technique
- Intermediate (1.5-2.0x BW): 1-2 years experience, solid form
- Advanced (2.0-2.5x BW): Multiple years of dedicated training
- Elite (2.5x+ BW): Competitive-level strength
Conventional vs Sumo
The two main deadlift styles have different advantages depending on your anatomy:
- Conventional: Narrower stance, hands outside knees. Better for those with shorter arms and longer torsos. Emphasizes lower back and hamstrings.
- Sumo: Wide stance, hands inside knees. Better for those with longer arms and shorter torsos. Emphasizes quads and hips, shorter range of motion.
Tips for Increasing Your Deadlift
- Master the hip hinge - practice with Romanian deadlifts and hip hinges
- Build your grip - weak grip limits your deadlift more than strength
- Strengthen your back - rows, lat pulldowns, and good mornings help
- Work on weak points - deficit deadlifts or pause deadlifts
- Don't neglect recovery - the deadlift is very taxing on your CNS
See Your Full Body Development
Deadlift strength comes from your entire body. Track your estimated body composition to see how your physique is changing as your max goes up.
Frequently Asked Questions
How accurate is this deadlift calculator?
The calculator uses four proven formulas and averages them for reliability. Accuracy is highest when using weights you can lift for 1-10 reps with good form.
Should I pull conventional or sumo?
Try both styles. Your body proportions (arm length, torso length, hip structure) determine which is more efficient. Many lifters are noticeably stronger in one style.
Why is my deadlift stronger than my squat?
This is normal for most lifters. The deadlift has no eccentric (lowering) phase in competition, and you can use grip aids. Plus, your back is a larger muscle group than legs alone.
How often should I deadlift?
Most lifters do well with 1-2 deadlift sessions per week. The movement is taxing on your central nervous system and lower back, so adequate recovery is important.
Should I use straps or go raw?
Train without straps to build grip strength, but use straps for heavy working sets if grip is limiting your posterior chain development. Consider hook grip as a middle ground.
Complete Your Strength Picture
Deadlift numbers tell part of the story. Add body composition tracking to see how your training is building your physique.
Free account • Full results with Premium