Deadlift Calculator

Q: What is a good deadlift max for my body weight?

Deadlift strength standards relative to body weight: Men — beginner ≈ 1.0× BW, intermediate ≈ 1.5× BW, advanced ≈ 2.0× BW, elite ≈ 2.5× BW. Women — beginner ≈ 0.75× BW, intermediate ≈ 1.0× BW, advanced ≈ 1.5× BW, elite ≈ 1.75× BW. The deadlift allows the highest absolute loads of any major lift due to the mechanics of pulling from the floor.

Q: What is the difference between conventional and sumo deadlift?

In the conventional deadlift, feet are hip-width apart and hands grip outside the legs. In the sumo deadlift, feet are wide with toes pointed out and hands grip inside the legs. Sumo reduces the range of motion (shorter pull) and shifts emphasis to the hips and quads; conventional loads the hamstrings, glutes, and lower back more heavily. Both are valid — most lifters are stronger in one style based on their limb proportions.

Q: How accurate is this deadlift calculator?

The Epley and Brzycki formulas predict deadlift 1RM within ±5–10% for most people when based on 1–8 rep sets. Use a set performed at RPE 8–9 (leaving 1–2 reps in reserve) for best accuracy. Higher rep sets (10+) reduce prediction accuracy. The result is a programming estimate, not a tested maximum.

Q: How do I improve my deadlift max?

Key strategies: deadlift 1–2 times per week with progressive overload; use Romanian deadlifts and rack pulls as accessory work; strengthen your grip with farmer's carries and barbell holds; ensure 1.6–2.2 g/kg protein intake per day; and get sufficient sleep (7–9 hours) for neuromuscular recovery between heavy sessions.

Q: What muscles does the deadlift work?

The deadlift is the most comprehensive compound exercise — it trains the posterior chain (hamstrings, glutes, erector spinae), upper back (traps, rhomboids), lats, and core. Grip strength and forearm muscles are also heavily recruited. It is one of the three powerlifting competition lifts and a foundational movement for whole-body strength development.

Q: How often should I deadlift to increase my max?

Most people make good progress deadlifting 1–2 times per week. The deadlift is highly taxing on the nervous system and posterior chain — more frequency is not always better, especially for heavier lifters. Beginners can often deadlift 2× per week with good recovery; advanced lifters often peak at 1× per week with accessory work filling the volume gap.

Estimate your deadlift one rep max from any weight and rep combination. Get a full training percentage table to program your deadlift sessions.

Your Deadlift Max

Epley Formula

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kg (estimated)

Brzycki Formula

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kg (estimated)

Training Load Percentages (Epley)

% of 1RM	Epley	Brzycki	Effort

These are estimates. Adjust based on how the weight feels on the day.

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The Deadlift: King of the Compound Lifts

The deadlift is widely regarded as the most effective exercise for total-body strength development. No other single movement trains the posterior chain (hamstrings, glutes, erector spinae), upper back, lats, and grip with such intensity. Your deadlift one rep max (1RM) is a key benchmark of raw strength and overall muscular development.

This calculator estimates your deadlift 1RM from any submaximal set using the Epley and Brzycki formulas — the two most validated 1RM prediction equations in sports science. Enter your working weight and the reps completed (with 1–2 reps left in reserve for best accuracy).

Deadlift Strength Standards

Level	Men (× body weight)	Women (× body weight)
Beginner	1.0×	0.75×
Intermediate	1.5×	1.0×
Advanced	2.0×	1.5×
Elite	2.5×	1.75×

The deadlift typically allows the highest absolute loads of any major barbell lift. A 80 kg man deadlifting 120 kg (1.5× body weight) is at an intermediate level; 160 kg (2.0×) is advanced.

Conventional vs Sumo Deadlift

The two main deadlift variations differ in stance width and mechanics:

Conventional: Hip-width stance, hands outside the legs. Greater range of motion; heavier hamstring, glute, and lower back loading.
Sumo: Wide stance, toes pointed out, hands inside the legs. Shorter range of motion; shifts emphasis to hips and quads. Often advantageous for lifters with longer torsos or wider hips.

Both styles produce comparable strength outcomes. Choose the variant that allows the best positioning for your individual proportions, and use this calculator to track 1RM progress in your chosen style.

How to Improve Your Deadlift Max

Deadlift 1–2× per week — heavy enough to drive adaptation, with sufficient recovery between sessions
Include Romanian deadlifts for posterior chain volume without the systemic fatigue of full deadlifts
Train your grip — farmer's carries, barbell holds, and hook grip reduce grip as a limiting factor
Optimise protein intake — 1.6–2.2 g/kg per day. Use the Protein Calculator
Check your calories — use the TDEE Calculator and maintain a slight surplus for maximal strength gains

For full programming guidance, visit the Complete Strength Training Guide.

Scientific References: Epley B. (1985). Poundage Chart. Boyd Epley Workout. — Brzycki M. (1993). Strength Testing. JOPERD. 64(1):88–90. — Schoenfeld BJ. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research.

Medical Disclaimer: Calculator results are for informational purposes only. Never deadlift to absolute failure without a spotter or safety precautions in place. Improper technique increases risk of lower back injury. Consult a qualified coach before attempting heavy deadlifts, especially if you have a history of back problems.

Last reviewed: August 2026 · Formulas: Epley (1985) · Brzycki (1993)

Frequently Asked Questions

What is a good deadlift max for my body weight?

Men: beginner ≈ 1.0× BW, intermediate ≈ 1.5× BW, advanced ≈ 2.0× BW, elite ≈ 2.5× BW. Women: beginner ≈ 0.75× BW, intermediate ≈ 1.0× BW, advanced ≈ 1.5× BW, elite ≈ 1.75× BW. The deadlift allows the highest absolute loads of any major barbell lift due to the mechanics of pulling from the floor.

What is the difference between conventional and sumo deadlift?

Conventional deadlift uses a hip-width stance with hands outside the legs — it loads the hamstrings, glutes, and lower back heavily. Sumo uses a wide stance with hands inside the legs — it reduces range of motion and shifts emphasis to the hips and quads. Both are effective; choose the variant that suits your body proportions and feels most natural.

How accurate is this deadlift calculator?

The Epley and Brzycki formulas are accurate within ±5–10% for sets of 1–8 reps. Use a set performed at RPE 8–9 (leaving 1–2 reps in reserve) for best accuracy. Accuracy decreases for higher rep sets. Use the result as a programming guide, not an absolute measure.

How do I improve my deadlift max?

Deadlift 1–2 times per week with progressive overload. Include Romanian deadlifts and rack pulls for accessory volume. Train your grip — it is often the limiting factor in the deadlift before your muscles are. Ensure 1.6–2.2 g/kg protein per day and adequate calories for recovery and adaptation.

What muscles does the deadlift work?

The deadlift trains the entire posterior chain — hamstrings, glutes, and erector spinae — plus the upper back (traps and rhomboids), lats, core, and grip. It is the most comprehensive full-body strength exercise available and one of the three powerlifting competition lifts alongside the squat and bench press.

How often should I deadlift to increase my max?

Most people progress well deadlifting 1–2 times per week. The deadlift is highly taxing on the nervous system and posterior chain — excessive frequency impairs recovery. Beginners can often handle 2× per week; advanced lifters often peak at 1 heavy session per week supplemented with accessory posterior chain work.