Whether you’re new to lifting or have been in the gym for a while, you might wonder, ‘how much should I deadlift?’
As we get more experience under our belt, it can be useful to figure out if our deadlift is where we would expect it to be for our age and weight or if it is outside the norm – for better or for worse. This information will help you to figure out where to begin and whether we should deadlift more.
To determine if you’re excelling or struggling, you need to know what the average deadlift weight is for our age and weight (the deadlift standards). So after doing my research and gathering data from a deadlift weight chart for each age group, you can now see how strong lifters should expect to be at their age and what the average deadlift is for 19 to 39-year-olds.
The following data represents all 19 to 39-year-old lifters who have competed in the International Powerlifting Federation (IPF). The data from these lifters were used to provide average bench press strength at each age and across all IPF weight classes. The same can be applied to squat strength.
As with any average deadlift chart, this data is intended to be used as a reference point for powerlifters, or lifters in general, to see how relative strength changes across these age groups and weight classes. It should help you determine what a good deadlift is and what starting deadlift weight to aim for when you’re a beginner.
If you’re not a powerlifter, you can still get an estimate of what you should be lifting based on this data to answer the question of ‘how much should I able to deadlift?’.
Make sure to check out our other strength guides and standards:
- How Much Should You Be Able To Squat (By Age & Weight)
- How Much Should You Be Able To Bench Press (By Age & Weight)
- What Is The Average Squat Strength For 13-18 Yr Olds
- What Is The Average Bench Press Strength For 13-18 Yr Olds?
- What Is The Average Deadlift Strength For 13-18 Yr Olds?
- Squat To Bench Press Ratios: How Much More Should You Squat?
- Squat To Deadlift Ratios: Should You Squat or Deadlift More?
Table of Contents
What Is The Average Deadlift For A 19-Year-Old?
The average deadlift for a male 19-year-old is 2.5 times bodyweight. The average deadlift for a female 19-year-old is 1.9 times bodyweight. Depending on the weight class, the average deadlift by weight in kg will range from 151kg to 250kg (332lb to 551lb) for men and 92kg to 147kg (202lb to 324lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | 151 92 |
| Male Female | 59 47 | 165 96 |
| Male Female | 66 52 | 184 108 |
| Male Female | 74 57 | 201 117 |
| Male Female | 83 63 | 213 127 |
| Male Female | 93 69 | 227 127 |
| Male Female | 105 76 | 237 136 |
| Male Female | 120 84 | 248 141 |
| Male Female | 120+ 84+ | 250 147 |
Male 19-Year-Olds: Takeaway
Across the weight classes, the 53kg 19-year-olds achieve a good deadlift weight and have the strongest deadlifts on average compared to the other bodyweight categories at 2.85xBW. The 120+kg lifters have the weakest deadlifts of the 19-year-olds at 1.92xBW, which we can assume is because they have less lean muscle mass despite a heavier body weight.
Female 19-Year-Olds: Takeaway
Across the weight classes, the 43kg 19-year-olds have the strongest deadlifts on average compared to the other bodyweight categories at 2.14xBW. The 84+kg lifters have the weakest deadlifts of the 19-year-olds at 1.63xBW on average.
What Is The Average Deadlift For A 20-Year-Old?
So, what is a good deadlift weight for 20-year-olds? The average deadlift for a male 20-year-old is 2.5 times bodyweight. The strength standards and average deadlift for a female 20-year-old is 2.0 times bodyweight. Depending on the weight class, deadlifts will range from 147kg to 258kg (324lb to 348lb) for men and 95kg to 153kg (209lb to 337lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | 147 95 |
| Male Female | 59 47 | 171 105 |
| Male Female | 66 52 | 188 110 |
| Male Female | 74 57 | 206 121 |
| Male Female | 83 63 | 217 127 |
| Male Female | 93 69 | 232 127 |
| Male Female | 105 76 | 242 138 |
| Male Female | 120 84 | 251 144 |
| Male Female | 120+ 84+ | 258 153 |
Male 20-Year-Olds: Takeaway
The data shows that the deadlift strength standards of male 20-year-olds has a downward trend as weight classes increase. The weight class with the highest relative deadlift strength is the 59kg class with average deadlift weight of 2.89xBW. The weight class with the lowest relative strength is the 120+kg class with average deadlifts of 1.98xBW.
Female 20-Year-Olds: Takeaway
The lighter weight classes have better relative strength on average than the heavier weight classes, with the highest strength levels being the 47kg class with deadlifts of 2.23xBW and the lowest deadlift strength being the 76kg class with 1.67xBW (although there is limited data for this class).
What Is The Average Deadlift For A 21-Year-Old?
How much weight should a 21-year-old lifter aim for? The average deadlift for a male 21-year-old is 2.6 times bodyweight. The average deadlift for a female 21-year-old is 2.1 times bodyweight. Depending on the weight class, deadlifts will range from 156kg to 264kg (344lb to 582lb) for men and 97kg to 158kg (213lb to 348lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | 156 97 |
| Male Female | 59 47 | 177 109 |
| Male Female | 66 52 | 193 115 |
| Male Female | 74 57 | 208 126 |
| Male Female | 83 63 | 222 131 |
| Male Female | 93 69 | 236 141 |
| Male Female | 105 76 | 247 158 |
| Male Female | 120 84 | 255 148 |
| Male Female | 120+ 84+ | 264 157 |
Male 21-Year-Olds: Takeaway
As the weight classes increase, the average relative strength decreases for 21-year-old males. The class with the highest relative deadlift strength is the 59kg class with 3.00xBW deadlifts. The 120+kg class has the lowest relative strength with deadlifts of 2.03xBW.
Female 21-Year-Olds: Takeaway
Across the weight classes, the 47kg 21-year-olds have the strongest deadlifts on average compared to the other bodyweight categories at 2.31xBW. The 84+kg lifters have the weakest deadlifts of the 21-year-olds at 1.75xBW on average.
What Is The Average Deadlift For A 22-Year-Old?
The average deadlift weight for a male 22-year-old is 2.7 times bodyweight. The average deadlift for a female 22-year-old is 2.1 times bodyweight. Depending on the weight class, deadlifts will range from 170kg to 261kg (374lb to 575lb) for men and 95kg to 159kg (209lb to 350lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | 170 95 |
| Male Female | 59 47 | 179 114 |
| Male Female | 66 52 | 199 121 |
| Male Female | 74 57 | 213 128 |
| Male Female | 83 63 | 228 133 |
| Male Female | 93 69 | 239 143 |
| Male Female | 105 76 | 252 148 |
| Male Female | 120 84 | 261 149 |
| Male Female | 120+ 84+ | 261 159 |
Male 22-Year-Olds: Takeaway
The average relative deadlift strength has a downward trend as the weight classes increase, with the strongest deadlifts from the 53kg class at 3.21xBW, and the lowest from the 120+kg class at 2.01xBW.
Female 22-Year-Olds: Takeaway
According to the data, the lighter lifters have stronger deadlifts on average than the heavier weight classes when body weight is factored in. The strongest relative deadlifts are from lifters in the 47kg class at 2.42xBW. The weight classes with the lowest relative strength are the 84kg and 84+kg class with deadlifts at 1.77xBW.
What Is The Average Deadlift For A 23-Year-Old?
Now let’s take a look at how much weight a 23-year-old lifter should aim for? The average deadlift for a male 23-year-old is 2.6 times bodyweight. The average deadlift weight for a female 23-year-old is 2.1 times bodyweight. Depending on the weight class, deadlifts will range from 131kg to 268kg (289lb to 590lb) for men and 107kg to 162kg (235lb to 357lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | 131 107 |
| Male Female | 59 47 | 176 111 |
| Male Female | 66 52 | 201 123 |
| Male Female | 74 57 | 213 130 |
| Male Female | 83 63 | 228 136 |
| Male Female | 93 69 | 239 141 |
| Male Female | 105 76 | 252 139 |
| Male Female | 120 84 | 260 149 |
| Male Female | 120+ 84+ | 268 162 |
Male 23-Year-Olds: Takeaway
The weight class with the strongest relative deadlifts for 23-year-olds is the 66kg class, with average deadlifts of 3.04xBW. The weakest deadlifts for 23-year-old males are from the 120+kg class at 2.06xBW.
Female 23-Year-Olds: Takeaway
The data shows that for female 23-year-olds relative strength decreases as the weight classes increase. The 43kg class has the strongest relative deadlifts for 23-year-old females at 2.48xBW, and the 84kg weight class has the weakest deadlifts relative to their bodyweight at 1.78xBW.
What Is The Average Deadlift For A 24-Year-Old?
The average male deadlift weight for a 24-year-old is 2.6 times bodyweight. The average deadlift for a female 24-year-old is 2.1 times bodyweight. Depending on the weight class, deadlift weight standards will range from 158kg to 266kg (348lb to 586lb) for men and 112kg to 155kg (247lb to 342lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | 158 - |
| Male Female | 59 47 | 175 112 |
| Male Female | 66 52 | 197 121 |
| Male Female | 74 57 | 214 130 |
| Male Female | 83 63 | 227 136 |
| Male Female | 93 69 | 241 148 |
| Male Female | 105 76 | 252 148 |
| Male Female | 120 84 | 260 152 |
| Male Female | 120+ 84+ | 266 155 |
Male 24-Year-Olds: Takeaway
Across the weight classes, the 66kg 24-year-olds have the strongest deadlifts on average compared to the other bodyweight categories at 2.98xBW. The 120+kg lifters have the weakest deadlifts of the 24-year-olds at 2.04xBW on average.
Female 24-Year-Olds: Takeaway
The data shows that as the weight classes increase, relative strength decreases. The 47kg class has the highest relative deadlift strength for 24-year-old females at 2.38xBW. The 84+kg class has the lowest deadlift strength relative to their body weights at 1.72xBW.
What Is The Average Deadlift For A 25-Year-Old?
The average male deadlift 25-year-old is 2.7 times bodyweight. The average female deadlift for a 25-year-old is 2.1 times bodyweight. Depending on the weight class, deadlifts will range from 168kg to 265kg (370lb to 584lb) for men and 109kg to 157kg (240lb to 346lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | 168 - |
| Male Female | 59 47 | 177 109 |
| Male Female | 66 52 | 193 119 |
| Male Female | 74 57 | 214 130 |
| Male Female | 83 63 | 228 137 |
| Male Female | 93 69 | 240 140 |
| Male Female | 105 76 | 252 146 |
| Male Female | 120 84 | 261 149 |
| Male Female | 120+ 84+ | 265 157 |
Male 25-Year-Olds: Takeaway
The lighter weight classes have better relative strength on average than the heavier weight classes, with the highest strength levels being the 53kg class with deadlifts of 3.16xBW (although there is limited data in this weight class at this age group) and the lowest deadlift strength being the 120+kg class with 2.04xBW deadlifts.
Female 25-Year-Olds: Takeaway
The data shows that as the weight classes increase, there is a downward trend in relative strength. The 47kg class has the highest relative deadlift strength for 25-year-old females at 2.33xBW. The 84+kg class has the lowest deadlift strength relative to their body weights at 1.74xBW.
What Is The Average Deadlift For A 26-Year-Old?
The average deadlift for a male 26-year-old is 2.7 times bodyweight. The average deadlift for a female 26-year-old is 2.0 times bodyweight. Depending on the weight class, deadlifts will range from 166kg to 275kg (366lb to 606lb) for men and 116kg to 159kg (256lb to 350lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | 166 - |
| Male Female | 59 47 | 175 116 |
| Male Female | 66 52 | 196 121 |
| Male Female | 74 57 | 214 129 |
| Male Female | 83 63 | 224 137 |
| Male Female | 93 69 | 240 143 |
| Male Female | 105 76 | 252 148 |
| Male Female | 120 84 | 265 151 |
| Male Female | 120+ 84+ | 275 159 |
Male 26-Year-Olds: Takeaway
For the 26-year-old males, the 120+kg class has the weakest deadlift strength relative to their body weight at 2.11xBW. The 53kg class has the highest deadlift strength relative to their body weight at 3.14xBW.
Female 26-Year-Olds: Takeaway
For 26-year-old females, there is a downward trend in relative strength as weight classes increase. The 47kg class has the highest relative deadlift press strength, and the 84+kg class has the lowest relative deadlift strength at 1.76xBW.
What Is The Average Deadlift For A 27-Year-Old?
The average deadlift for a male 27-year-old is 2.6 times bodyweight. The average deadlift for a female 27-year-old is 2.1 times bodyweight. Depending on the weight class, deadlifts will range from 177kg to 274kg (390lb to 604lb) for men and 70kg to 161kg (154lb to 355lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | - 70 |
| Male Female | 59 47 | 177 114 |
| Male Female | 66 52 | 199 120 |
| Male Female | 74 57 | 213 133 |
| Male Female | 83 63 | 226 137 |
| Male Female | 93 69 | 239 142 |
| Male Female | 105 76 | 255 161 |
| Male Female | 120 84 | 257 148 |
| Male Female | 120+ 84+ | 274 160 |
Male 27-Year-Olds: Takeaway
The 120+kg class has the weakest deadlift strength relative to their body weight at 2.11xBW. The 66kg weight class has the highest deadlift strength relative to their body weights at 3.01xBW.
Female 27-Year-Olds: Takeaway
For 27-year-old women, the weight class with the highest relative deadlift strength is the 47kg class at 2.42xBW, and the weight class with the lowest relative deadlift strength is the 84kg class at 1.76xBW.
What Is The Average Deadlift For A 28-Year-Old?
The average deadlift for a male 28-year-old is 2.6 times bodyweight. The average deadlift for a female 28-year-old is 2.1 times bodyweight. Depending on the weight class, deadlifts will range from 182kg to 273kg (401lb to 601lb) for men and 117kg to 159kg (258lb to 350lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | - - |
| Male Female | 59 47 | 182 117 |
| Male Female | 66 52 | 199 122 |
| Male Female | 74 57 | 207 128 |
| Male Female | 83 63 | 227 137 |
| Male Female | 93 69 | 237 137 |
| Male Female | 105 76 | 251 135 |
| Male Female | 120 84 | 264 147 |
| Male Female | 120+ 84+ | 273 159 |
Male 28-Year-Olds: Takeaway
According to the data, the 120+kg class has the weakest deadlift strength relative to their body weight at 2.10xBW. The 59kg class has the highest deadlift strength relative to their body weights at 3.08xBW.
Female 28-Year-Olds: Takeaway
The data suggest that for 28-year-old females, the 47kg weight class had the highest relative deadlift strength at 2.48xBW, and the 84kg class had the lowest relative deadlift strength at 1.76xBW.
What Is The Average Deadlift For A 29-Year-Old?
The average deadlift for a male 29-year-old is 2.6 times bodyweight. The deadlift standards for a female 29-year-old is 2.1 times bodyweight. Depending on the weight class, deadlifts will range from 177kg to 274kg (390lb to 604lb) for men and 107kg to 157kg (236lb to 346lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | - - |
| Male Female | 59 47 | 177 107 |
| Male Female | 66 52 | 195 123 |
| Male Female | 74 57 | 210 129 |
| Male Female | 83 63 | 226 137 |
| Male Female | 93 69 | 237 146 |
| Male Female | 105 76 | 251 169 |
| Male Female | 120 84 | 259 148 |
| Male Female | 120+ 84+ | 274 157 |
Male 29-Year-Olds: Takeaway
Among 29-year-old males, the 120+kg class has the weakest deadlift strength relative to their body weight at 2.11xBW. The 59kg class has the highest deadlift strength relative to their body weights at 2.99xBW.
Female 29-Year-Olds: Takeaway
The data shows that the 52kg class has the highest relative deadlift strength for 29-year-old females at 2.36xBW, and the 84+kg has the lowest relative deadlift strength at 1.75xBW.
What Is The Average Deadlift For A 30-Year-Old?
The average deadlift for a male 30-year-old is 2.6 times bodyweight. The average weight for a 30-year-old female deadlift is 2.1 times bodyweight. Depending on the weight class, deadlifts will range from 184kg to 273kg (405lb to 601lb) for men and 116kg to 168kg (256lb to 370lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | - - |
| Male Female | 59 47 | 184 116 |
| Male Female | 66 52 | 196 124 |
| Male Female | 74 57 | 214 127 |
| Male Female | 83 63 | 226 134 |
| Male Female | 93 69 | 236 156 |
| Male Female | 105 76 | 248 168 |
| Male Female | 120 84 | 260 148 |
| Male Female | 120+ 84+ | 273 157 |
Male 30-Year-Olds: Takeaway
The data shows that there is a downward trend in relative strength as the weight classes increase. The 120+kg class has the weakest deadlift strength relative to their body weight at 2.10xBW. The 59kg class has the highest deadlift strength relative to their body weights at 3.12xBW.
Female 30-Year-Olds: Takeaway
For 30-year-old females, there is a downward trend in relative strength as weight classes increase. The 47kg class has the strongest relative deadlift strength at 2.46xBW, and the 84+kg class has the lowest relative deadlift strength at 1.74xBW.
What Is The Average Deadlift For A 31-Year-Old?
The average deadlift for a male 31-year-old is 2.6 times bodyweight. The average deadlift for a female 31-year-old is 2.1 times bodyweight. Depending on the weight class, deadlifts will range from 187kg to 271kg (412lb to 597lb) for men and 112kg to 156kg (247lb to 344lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | - - |
| Male Female | 59 47 | 187 112 |
| Male Female | 66 52 | 192 121 |
| Male Female | 74 57 | 213 127 |
| Male Female | 83 63 | 225 133 |
| Male Female | 93 69 | 236 144 |
| Male Female | 105 76 | 247 152 |
| Male Female | 120 84 | 254 145 |
| Male Female | 120+ 84+ | 271 156 |
Male 31-Year-Olds: Takeaway
For 31-year-old males, there continues to be a decrease in relative strength as the weight classes increase. The 120+kg class has the weakest deadlift strength relative to their body weight at 2.08xBW, while the 59kg class has the highest deadlift strength relative to their body weights at 3.17xBW.
Female 31-Year-Olds: Takeaway
For 31-year-old females, relative strength decreases as the weight classes increase as well. The 47kg class has the highest relative deadlift strength at 2.38xBW, and the 84kg and 84+kg weight classes have the lowest relative deadlift strength at 1.73xBW.
What Is The Average Deadlift For A 32-Year-Old?
How much weight is appropriate for a 32-year-old lifter? The average deadlift for a male 32-year-old is 2.6 times bodyweight. The average deadlift for a female 32-year-old is 2.1 times bodyweight. Depending on the weight class, deadlifts will range from 186kg to 272kg (410lb to 599lb) for men and 100kg to 155kg (220lb to 342lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | - 100 |
| Male Female | 59 47 | 186 114 |
| Male Female | 66 52 | 201 128 |
| Male Female | 74 57 | 212 127 |
| Male Female | 83 63 | 226 135 |
| Male Female | 93 69 | 235 136 |
| Male Female | 105 76 | 246 147 |
| Male Female | 120 84 | 256 151 |
| Male Female | 120+ 84+ | 272 155 |
Male 32-Year-Olds: Takeaway
There is a downward trend of relative strength as weight classes increase for 32-year-old males. The 120+kg class has the weakest deadlift strength relative to their body weight at 2.09xBW. The 59kg class has the highest deadlift strength relative to their body weight at 3.15xBW.
Female 32-Year-Olds: Takeaway
According to the data for 32-year-old females, the 52kg class has the highest relative deadlift strength at 2.47xBW, and the 84+kg has the lowest relative deadlift strength at 1.72xBW.
What Is The Average Deadlift For A 33-Year-Old?
The average deadlift for a male 33-year-old is 2.6 times bodyweight. The average deadlift for a female 33-year-old is 2.1 times bodyweight. Depending on the weight class, deadlifts will range from 170kg to 273kg (375lb to 601lb) for men and 100kg to 153kg (220lb to 337lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | - 100 |
| Male Female | 59 47 | 170 121 |
| Male Female | 66 52 | 203 124 |
| Male Female | 74 57 | 214 129 |
| Male Female | 83 63 | 227 134 |
| Male Female | 93 69 | 234 124 |
| Male Female | 105 76 | 245 147 |
| Male Female | 120 84 | 254 149 |
| Male Female | 120+ 84+ | 273 153 |
Male 33-Year-Olds: Takeaway
For 33-year-old males, there is a decrease in relative strength as weight classes increase. The 120kg and 120+kg classes have the weakest deadlift strength relative to their body weight at 2.10xBW. The 66kg class has the highest deadlift strength relative to their body weights at 3.07xBW.
Female 33-Year-Olds: Takeaway
For 33-year-old females, the lighter weight classes appear to have higher levels of relative deadlift strength than the heavier weight classes (except for the 43kg class, which has limited data available). The 47kg class has the highest relative deadlift strength at 2.58xBW, and the 84+kg class has the lowest relative strength at 1.70xBW.
What Is The Average Deadlift For A 34-Year-Old?
The average deadlift for a male 34-year-old is 2.6 times bodyweight. The average deadlift for a female 34-year-old is 2.0 times bodyweight. Depending on the weight class, deadlifts will range from 182kg to 269kg (401lb to 593lb) for men and 117kg to 152kg (258lb to 335lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | - - |
| Male Female | 59 47 | 182 117 |
| Male Female | 66 52 | 207 122 |
| Male Female | 74 57 | 211 128 |
| Male Female | 83 63 | 222 137 |
| Male Female | 93 69 | 236 123 |
| Male Female | 105 76 | 244 140 |
| Male Female | 120 84 | 255 148 |
| Male Female | 120+ 84+ | 269 152 |
Male 34-Year-Olds: Takeaway
There is a downward trend in relative strength as weight classes increase for 34-year-old males. The 120+kg class has the weakest deadlift strength relative to their body weight at 2.07xBW. The 66kg class has the highest deadlift strength relative to their body weight at 3.14xBW.
Female 34-Year-Olds: Takeaway
For 34-year-old females, relative deadlift strength decreases as the weight classes increase (apart from the 69kg class with limited data because it’s a new weight class as of 2021). The 47kg class has the highest relative deadlift strength at 2.48xBW, and the 84+kg has the lowest relative deadlift strength at 1.69xBW.
What Is The Average Deadlift For A 35-Year-Old?
The average deadlift for a male 35-year-old is 2.6 times bodyweight. The average deadlift for a female 35-year-old is 2.1 times bodyweight. Depending on the weight class, deadlifts will range from 191kg to 266kg (421lb to 586lb) for men and 116kg to 151kg (156lb to 333lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | - - |
| Male Female | 59 47 | 191 116 |
| Male Female | 66 52 | 202 124 |
| Male Female | 74 57 | 209 130 |
| Male Female | 83 63 | 223 135 |
| Male Female | 93 69 | 233 146 |
| Male Female | 105 76 | 244 132 |
| Male Female | 120 84 | 258 144 |
| Male Female | 120+ 84+ | 266 151 |
Male 35-Year-Olds: Takeaway
The data shows that the 120+kg class has the weakest deadlift strength relative to their body weight at 2.04xBW, and that the 59kg class has the highest deadlift strength relative to their body weights at 3.23xBW.
Female 35-Year-Olds: Takeaway
For female 35-year-olds, the data shows that the 47kg class has the highest relative deadlift strength at 2.47xBW. The data also suggests that the 84+kg class has the lowest relative deadlift strength at 1.68xBW.
What Is The Average Deadlift For A 36-Year-Old?
The average deadlift for a male 36-year-old is 2.6 times bodyweight. The average deadlift for a female 36-year-old is 2.2 times bodyweight. Depending on the weight class, deadlifts will range from 181kg to 269kg (399lb to 593lb) for men and 115kg to 149kg (254lb to 328lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | - - |
| Male Female | 59 47 | 181 115 |
| Male Female | 66 52 | 202 124 |
| Male Female | 74 57 | 221 129 |
| Male Female | 83 63 | 219 138 |
| Male Female | 93 69 | 231 161 |
| Male Female | 105 76 | 246 178 |
| Male Female | 120 84 | 257 142 |
| Male Female | 120+ 84+ | 259 149 |
Male 36-Year-Olds: Takeaway
For 36-year-old males, the data suggests that the 120+kg class has the weakest deadlift strength relative to their body weights at 1.99xBW, and the 59kg class has the highest deadlift strength relative to their body weight at 3.06xBW.
Female 36-Year-Olds: Takeaway
The data suggests that the weight class with the lowest average weight for deadlifts is the 84+kg at 1.66xBW, and the 47kg class has the highest relative deadlift strength at 2.45xBW.
What Is The Average Deadlift For A 37-Year-Old?
The average deadlift for a male 37-year-old is 2.6 times bodyweight. The average deadlift for a female 37-year-old is 2.1 times bodyweight. Depending on the weight class, deadlifts will range from 191kg to 263kg (421lb to 580lb) for men and 121kg to 150kg (267lb to 331lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | - - |
| Male Female | 59 47 | 191 121 |
| Male Female | 66 52 | 206 125 |
| Male Female | 74 57 | 205 131 |
| Male Female | 83 63 | 218 135 |
| Male Female | 93 69 | 228 137 |
| Male Female | 105 76 | 240 150 |
| Male Female | 120 84 | 253 144 |
| Male Female | 120+ 84+ | 263 148 |
Male 37-Year-Olds: Takeaway
For 37-year-old males, the 120+kg class has the weakest deadlift strength relative to their body weight at 2.02xBW. The 59kg class has the highest deadlift strength relative to their body weights at 3.24xBW.
Female 37-Year-Olds: Takeaway
For 37-year-old females, there is a downward trend in relative strength as body weight increases. The 47kg class has the highest relative deadlift strength at 2.56xBW, and the 84+kg has the weakest relative deadlift strength at 1.65xBW.
What Is The Average Deadlift For A 38-Year-Old?
The average deadlift for a male 38-year-old is 2.6 times bodyweight. The average deadlift for a female 38-year-old is 2.0 times bodyweight. Depending on the weight class, deadlifts will range from 172kg to 262kg (380lb to 578lb) for men and 122kg to 152kg (269lb to 335lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | - - |
| Male Female | 59 47 | 172 122 |
| Male Female | 66 52 | 206 128 |
| Male Female | 74 57 | 216 131 |
| Male Female | 83 63 | 217 135 |
| Male Female | 93 69 | 230 110 |
| Male Female | 105 76 | 239 121 |
| Male Female | 120 84 | 251 144 |
| Male Female | 120+ 84+ | 262 152 |
Male 38-Year-Olds: Takeaway
According to the data, the 120+kg class has the weakest deadlift strength relative to their body weight at 2.02xBW, and the 66kg class has the highest deadlift strength relative to their body weight at 3.13xBW.
Female 38-Year-Olds: Takeaway
According to the data for the 38-year-old females, a good deadlift weight for a female in the 47kg class is 2.60xBW, and this group has the highest relative deadlift strength. The 69kg class has the lowest relative deadlift strength at 1.59xBW (but this could change as more data for these classes develops).
What Is The Average Deadlift For A 39-Year-Old?
The average weight of a deadlift for a male 39-year-old is 2.5 times bodyweight. The average deadlift for a female 39-year-old is 2.1 times bodyweight. Depending on the weight class, deadlifts will range from 164kg to 258kg (362lb to 569lb) for men and 119kg to 151kg (262lb to 333lb) for women.
| Body Weight (kg) | Average Deadlift Weight (kg) | |
|---|---|---|
| Male Female | 53 43 | - - |
| Male Female | 59 47 | 164 119 |
| Male Female | 66 52 | 198 127 |
| Male Female | 74 57 | 211 130 |
| Male Female | 83 63 | 217 134 |
| Male Female | 93 69 | 232 143 |
| Male Female | 105 76 | 236 141 |
| Male Female | 120 84 | 252 141 |
| Male Female | 120+ 84+ | 258 151 |
Male 39-Year-Olds: Takeaway
For 39-year-old males, relative strength decreases as body weight increases. Choosing an appropriate beginner deadlift weight is important if you’re new to lifting and you lie within this age bracket. The 120+kg class has the weakest deadlift strength relative to their body weight at 1.99xBW, and the 66kg class has the highest deadlift strength relative to their body weight at 3.01xBW.
Female 39-Year-Olds: Takeaway
According to the data, the 47kg class has the highest relative deadlift strength at 2.54xBW, and the 84kg and 84+kg weight classes have the lowest relative deadlift strength at 1.68xBW.
How Does Deadlift Strength Vary Among 19 to 39-Year-Olds?
The question: how much should you deadlift, is more nuanced than you might think.
According to the data, there is no significant difference between relative deadlift strength levels for 19 to 39-year-olds, whether they’re beginners, intermediate, or advanced lifters.
Across the age range, male relative deadlift strength stayed consistently between 2.5xBW to 2.7xBW across all weight classes, and female relative deadlift strength stayed between 1.9xBW to 2.1xBW.
It may seem like the data suggests that we do not get stronger as we age; however, we must remember that we do not know how long these lifters have been lifting. It‘s very likely that many of these lifters did not start lifting until their 20s or 30s and do not have as much training experience as we might expect.
The best deadlift weight for beginners will be much lower, on average, than the most suitable deadlift weight for a seasoned lifter or even an intermediate lifer. And, of course, it’s easier for a more experienced lifter to know how much to deadlift based on their health and fitness knowledge.
It also largely depends on the bar being used and the type of deadlift you’re performing. For example, you might personally find a hex bar deadlift easier than a conventional Olympic barbell-based deadlift. Alternatively, you might find that you can surpass deadlift strength standards using a sumo stance in your lifts. As a recreational lifter, you can play around with the equipment and foot positions you use to determine which are best for you.
When considering how much deadlift is good, it’s important to remember that the longer we are involved in powerlifting, the more potential we have to build additional lean mass – which will result in increased strength because we will have more contractile tissue working to move the weight.
For this reason, we can conclude that strength gains are likely to be made as we age as long as we are training and eating to encourage increases in lean body mass and we are refining our technique through trial and error.
The data shows that the lower weight classes tended to have more relative strength than the higher weight classes, likely because beginner or intermediate lifters in the lighter weight classes fill out their weight class with a larger percentage of lean mass. In contrast, the heavier classes are more likely to have more fat mass (not contractile tissue) than lean mass contributing to their body weight. They, therefore, have a smaller force output despite being heavier.
What Are the Deadlift Standards for Different Levels?
The deadlift standards for males and females are different depending on experience. The average deadlift weight for beginners will differ from the deadlift standards for advanced and elite lifters. The table below summarises the average deadlift weights for beginner, intermediate, advanced, and elite lifters.
| Level | Average Deadlift Weight (kg) | |
|---|---|---|
| Beginner | Male Female | 78 38 |
| Intermediate | Male Female | 152 88 |
| Advanced | Male Female | 200 120 |
| Elite | Male Female | 250 156 |
| Level | Body to Weight Ratio | |
|---|---|---|
| Beginner | Male Female | 1.00x 0.5x |
| Intermediate | Male Female | 2.00x 1.25x |
| Advanced | Male Female | 2.50x 1.75x |
| Elite | Male Female | 3.00x 2.50x |
What Are the Current Deadlift World Records?
Although you might not be striving for a deadlifting world record, it's interesting to learn about humans' incredible potential in heavy lifting. We've rounded up the current world records below for both males and females.
| World Record | Male | Female |
|---|---|---|
| Standard Raw Deadlift (no deadlift suit or straps) | 460.4kg (1,015lb) Benedikt Magnússon, Iceland | 305kg (672lb) Becca Swanson, United States |
| Elephant Bar Deadlift (no straps) | 474kg (1,045lb) Hafþór Júlíus Björnsson, Iceland | 290.5kg (640lb) Tamara Walcott, United States |
| Hummer Tire Deadlift from 15 inches (38.1 cm) (with deadlift suit and straps) | 549kg (1,210lb) Oleksii Novikov, Ukraine | 363kg (800lb) Andrea Thompson, United Kingdom |
How to Improve Your Deadlift
Here are some great tips to improve your average deadlift weight without compromising your form and technique.
- Contract your lats before lifting the bar to create tension in the upper body and prevent spinal rounding.
- Think of driving through your heels as your lift the bar off the ground to create as much tension as possible throughout your whole body.
- Take the slack out of the bar before lifting it from the floor to help maintain perfect form and lift as much weight as you can.
- Keep your head up during the lockout of each rep to keep your spine and neck in a neutral position throughout the lift. This will reduce the risk of injury.
Final Thoughts
The data allows us to identify deadlift standards more easily. You can answer the questions of ‘how much should I deadlift for my weight?’ or ‘how much should I deadlift based on my age?’
Using this data, we can identify whether 19 to 39-year-old lifters are average, below average, or above average with their deadlift strength compared to other beginners to intermediate lifters their age and weight. We can also look at this data to identify strength standards between sexes. As you may have noticed as you’ve read through this article, the male deadlift standards differ from the average female deadlift strength standards.
Suppose we want to improve our strength levels and surpass strength standards. In that case, it is important to dedicate more time to training to promote gains in relative strength by developing proper form and technique and additional muscle mass.
These things are key if you want to become an advanced lifter and achieve higher deadlift standards for yourself.
About The Author
Amanda Parker has a passion for competing and coaching in both powerlifting and weightlifting. She uses her knowledge from her Kinesiology Degree, CSCS, and Precision Nutrition certification to coach athletes and lifestyle clients for performance in training and nutrition. Connect with her on Instagram.
