Deadlift Standards

How much weight can you deadlift? This is a question that many people ask, and the answer depends on a variety of factors. In this article, we will take a look at the different deadlifting standards for men and women and give you an idea of where you stack up. We will also provide some tips on how to set goals and achieve them. Whether you are just starting out or are looking to break your personal record, this guide has something for everyone!

Deadlifting is amazing total body workout that will make you stronger, improve your posture and help with weight loss. It’s a great choice for building muscle mass too because it targets all major muscles in your body including back, legs and glutes.

How Much Should I Be Able To Deadlift?

The average male can deadlift between 160-340lbs where the 160 would be for more of a beginner and the 340 would be for somebody who is intermediate. The average female can deadlift between 80 to 190lbs where the 80 would be a beginner to 190 being someone at the intermediate level.

There are a lot of variables to this statement above that will breakdown below two of the main ones being Experience and Bodyweight.

Age and Gender

The American College of Sports Medicine states that the ability to lift weights safely peaks around age 25. After this time, you can still deadlift, but your risk for injury goes up. As we get older, our bones may become more brittle and susceptible to fractures – so it’s important to be aware of this fact when lifting weights.

Men’s Deadlift Standards

Men are generally stronger than women and have a higher upper body strength. This is due to the effects of testosterone on muscle growth during puberty. Men can lift heavier loads because they typically weigh more and have bigger muscles, which means they will be able to deadlift better than women.

Below just enter your weight into the search to bring up what standards you should be at based on your bodyweight.

Women’s Deadlift Standards

Women are usually not as strong as men because they tend to have lower bone density and muscle mass than them. This makes it more difficult for female lifters to lift heavy loads, but there is no reason why you shouldn’t try! If you start out with lighter weights (and work your way up), you can still achieve great results.

Below just enter your weight into the search to bring up what standards you should be at based on your bodyweight.

Now that we’ve answered the question, how much should I be able to deadlift?, it’s time to set some goals and get lifting! Here are a few tips to help you on your way:

Start small – If you are new to deadlifting, start with a weight that is comfortable for you and increase gradually as you get stronger.

Make a plan – Having a goal in mind will help keep you motivated and on track to reaching your lifting goals.

Get a coach or trainer – A good coach can help you identify your strengths and weaknesses, prescribe the right exercises for you, and help you achieve your lifting goals.

What Is The Best Deadlift Alternatives?

The actual deadlift is a great workout, but adding in these 5 alternatives can help you achieve no personal records and continue striving toward your goals.

• Trap Bare Deadlifts – these put less stress on your spine so you can push the weight.
• Kettlebell Deadlifts – these are a great way to target your posterior chain and glutes.
• deficit deadlifts– these help you increase the range of motion for the lift, making it more challenging.
• Romanian Deadlift – this is an excellent exercise for targeting your hamstrings.
• One-Legged Deadlifts – these are a great way to build stability and strength in your legs.
• Kettlebell Swings – these are a great way to improve your cardiovascular health and increase power in the lower body.
• Back Extension – these will help you strengthen your lower back and improve posture.
• Suitcase Deadlifts – this is a great way to target the obliques and core muscles. You can also use dumbbells or barbells for these deadlift variations!
• Rack Pulls – this exercise targets primarily your lats, making it a great exercise for building back size and strength.
• Good Mornings – these are an excellent way to target your glutes and hamstrings. They also help improve back flexibility and reduce lower-back pain.
• Bench Deadlifts – this is a great way to work the entire body as it engages the muscles of the chest, shoulders, arms, back, glutes, and hamstrings.
• Front Squats – these are a great way to target your quads and improve hip mobility.
• Farmer's Walk – this is a great exercise for overall strength and conditioning. It engages muscles throughout the entire body!
• Barbell Hip Thrusts – these are an excellent way to work on your glutes and hamstrings while also protecting the lower back.
• Dumbbell Step-Ups – this is a great exercise that targets the quads, glutes, and hamstrings.
• Barbell Glute Bridge – this exercise targets primarily your posterior chain muscles like the glutes and hamstrings.
• Pull-Throughs – this exercise is a great way to work the entire back, as well as the glutes and hamstrings.

How Often Should I Be Deadlifting?

I hear of people deadlifting 3 times a week basically hitting their compound workouts with a day in between to rest. This includes Bench, Squat and Deadlift. This in my opinion is just too much when starting out. You need to be able to push the limits without injuring your body.

Start with 1-2 times a week and split them out at least a few days between deadlifts. Only start out with a few sets of actual deadlift then move onto the other exercises we listed above. Below we will show you an example workout regimen for deadlifting.

So you can either do a two day split routine with Upper Body one day then Lower Body the next day. Or do a total body workout every other day. The last option is to just have a body part per day regimen and make sure you keep some of the workouts like Bench and Deadlift split with a day in between if possible.

Tips To Increasing Your Deadlift Weight

Increasing your deadlift weight you need to take your time so you don't injure yourself. You need to work on your form and technique first. Then you can start adding weight once you know how much force is needed to pull the bar off the ground. If it's too hard at first try doing some negatives with a spotter or training partner helping you lift then let them go while they hold onto it until they feel comfortable letting go without worrying about dropping you.

After a few weeks start adding more weight onto deadlift until it becomes challenging but not impossible to lift off the ground again with proper form and technique in mind always!

Start out by doing sets of reps at lighter weights then work your way up over time as long term gains will be better than short term ones.

Make sure you're not overtraining with too much time spent on deadlifting as well because it's easy to be tempted into increasing deadlift frequency which in turn can lead to injuries from doing so often without proper rest days between workouts or even during sets themselves!

Deadlift Form Tips – How To Improve Your Deadlift Technique

Form is key when deadlifting and if you're not following the correct guidelines then you can easily injure yourself. Keep these form tips in mind next time you hit the gym to improve your lifts!

-Get into a shoulder-width stance with toes pointed slightly outwards

-Keep your back flat, eyes forward, and head up

-Hinge forward at the waist, keeping your shoulders above hips while looking down towards the ground. The bar should be close to shins but not touching them

-Grip tightly on both sides of barbell with hands shoulder-width apart or wider (personal preference) and make sure thumbs wrap around it so they're also facing inward towards each other

-Keep elbows locked out straight as you lower down into a squat position with hips back

-Lift barbell up by driving through heels while squeezing glutes together at top of movement for added stability during this phase. You should be able to feel all parts working together like legs, core muscles too!

Common Mistakes People Make When Deadlifting

-Not hinging at the waist or keeping back flat

-Leaning too far forward which can cause you to lose balance

-Gripping barbell with hands too close together which decreases stability and makes it harder to lift weight

-Rounding shoulders forward instead of keeping them back and aligned with hips

-Not locking elbows out when lifting barbell off ground or lowering down into a squat position which can lead to injury over time if not corrected quickly enough!

-Squatting too low with knees past toes which puts pressure on them instead of legs so use some knee sleeves for added support when performing this exercise correctly!

Final Thoughts

So, how much should you be able to deadlift? It depends on your individual goals and conditioning level. That said, we've provided a general guide of what the average person can achieve based on their sex and age. Remember that proper form is key when lifting any amount of weight, so make sure you take the time to learn how to do it correctly before increasing the amount of weight you're trying to lift. Stay safe and good luck in reaching your personal deadlifting goals!