Deadlift Calculator
Estimate your deadlift one rep max, generate a deadlift percentage chart, and learn why this lift deserves a more conservative testing frequency than bench or squat.
Enter your lift
Your estimated one rep max
Deadlift · estimated 1RM
115.0 kg
Raw estimate: 115.5 kg · 254.7 lb
Epley
116.7 kg
Brzycki
112.5 kg
Lombardi
117.5 kg
Training percentages
| % | Weight | Reps |
|---|---|---|
| 100% | 115.5 kg | 1 rep |
| 95% | 109.8 kg | 1-2 reps |
| 90% | 104.0 kg | 2-3 reps |
| 85% | 98.2 kg | 3-5 reps |
| 80% | 92.4 kg | 4-6 reps |
| 75% | 86.7 kg | 6-8 reps |
| 70% | 80.9 kg | 8-10 reps |
| 65% | 75.1 kg | 10-12 reps |
| 60% | 69.3 kg | 12-15 reps |
| 50% | 57.8 kg | 15-20 reps |
| 40% | 46.2 kg | 20+ reps |
Estimated weight for 1–12 reps
1 rep
115.5 kg
2 reps
108.3 kg
3 reps
105.0 kg
4 reps
101.9 kg
5 reps
99.0 kg
6 reps
96.3 kg
7 reps
93.7 kg
8 reps
91.2 kg
9 reps
88.9 kg
10 reps
86.7 kg
11 reps
84.5 kg
12 reps
82.5 kg
Deadlift strength standards
Compare your estimated one rep max to typical benchmarks by bodyweight ratio.
| Level | Men | Women |
|---|---|---|
| Beginner | 1.0× bodyweight | 0.75× bodyweight |
| Novice | 1.25× bodyweight | 1.0× bodyweight |
| Intermediate | 1.75× bodyweight | 1.25× bodyweight |
| Advanced | 2.25× bodyweight | 1.75× bodyweight |
| Elite | 2.75×+ bodyweight | 2.0×+ bodyweight |
Figures are rough population benchmarks, not individual targets — leverages, limb length and training history all matter.
Conventional vs. sumo deadlift
Conventional deadlift uses a hip-width stance with hands outside the legs, pulling through a longer range of motion with more lower-back and hamstring involvement.
Sumo deadlift uses a wide stance with hands inside the legs, shortens the pulling distance, and shifts more load to the quads and hips. Many lifters can sumo pull more than they conventional pull.
Enter the weight and reps from whichever stance you train and track the two totals independently.
A note on testing frequency
Because the deadlift is so fatiguing and recovery-intensive, we recommend relying on estimated 1RM from a strong but submaximal top set for most of the training year, and reserving a true maximal attempt for a competition or a planned peak week.
Deadlift calculator FAQ
Conventional vs. sumo deadlift — does it matter for 1RM?+
Yes, they're different movement patterns. Sumo generally allows a slightly heavier pull for most lifters due to a shorter range of motion, while conventional tends to carry over better to other lifts and sports. Estimate and track each stance separately.
Why does deadlift feel more fatiguing to test than squat or bench?+
Deadlifts start from a dead stop with no stretch reflex, recruit nearly the entire posterior chain, and tax your central nervous system and grip heavily. Many lifters need longer recovery after a heavy deadlift set than after an equivalent squat or bench set.
How many reps should I use to estimate my deadlift max?+
A set of 1-5 reps close to failure gives the most reliable deadlift estimate. Because fatigue accumulates fast, higher rep deadlift sets (10+) tend to under- or over-estimate a true max more than with other lifts.
How often should I max out on deadlift?+
Less often than other lifts — many coaches recommend testing a true deadlift max only a few times per year. Use submaximal sets and let the calculator estimate your progress in between.
Also check your bench press and squat one rep max, or read our guide on how to safely test a 1RM.