The deadlift, which is also known as the bench press and squat, is one of three powerlifting exercises. It involves lifting weights from the floor up to your hips and returning the bar to ground.
This is a compound lift that works nearly every muscle in your body. It is a compound lift that enables you to lift heavy objects off the ground and then return them.
Most people find it difficult to deadlift because it is a functional movement. This is a challenging movement, especially for beginners.
An incorrect form of the deadlift can cause tension in your lower back and hamstrings. These areas are especially vulnerable to injury. The deadlift is the most common injury in the gym.
Most deaths from deadlifting occur when lifters try to eat more than they can chew. This results in them being out of the weight room for several weeks.
Don’t get us wrong. This beautiful lift is not something we are trying to discourage you from. This is an invitation to improve your exercise skills to ensure longevity.
This article will explain the average deadlift by gender, age, and level of experience. It also explains how to properly deadlift and improve your skills.
Average Deadlift by Weight, Experience Level, Gender, and Gender
Your body weight, experience, gender, and gender all play a part in how much weight you can lift off the ground.
It should not surprise you that a male lifter who is untrained and weighing 198 lbs can lift more than an 181-pounder. A 198-pound novice lifter can deadlift more than an intermediate lifter of 181 pounds.
These tables will show you how you compare to lifters at your level. These numbers represent the one-rep maximum (1RM) for people with different weight and experience levels.
Do not attempt these lifts unless you have done some warm-ups and practiced.
What is the average weight of a man who lifts?
The average male deadlift depends upon several factors such as age, weight and experience.
Below is the chart of Male Deadlift Standards from Symmetric Strength.
Body Weight (pounds)UntrainedNoviceIntermediateProficientAdvancedExceptionalEliteWorld Class The data shows that world-class athletes can pull four times more than folks who do not lift. Intermediate lifters can also deadlift twice as much than their untrained counterparts.
How much can a woman lift?
The performance of women in deadlifts is also affected by their weight, age and experience.
Below is the Female Deadlift Standards Chart from Symmetric Strength.
Body Weight (pounds)UntrainedNoviceIntermediateProficientAdvancedExceptionalEliteWorld Class The data reveals that, like their male peers, world-class female athletes can deadlift more than four-time compared to their non-exercising counterparts.
Overall Average Male and Female Deadlift
Here’s what the average male and female deadlift weight looks like:
Average Male Deadlift
According to the Centers for Disease Control and Prevention’s National Center for Health Statistics, an average American male weights 197.8lbs. This means that a man who does not lift weights can deadlift 165 lbs or 245 if he is a novice lifter. [1]
How does this compare to world-class athletes in the field?
John Haack (90KG), set the deadlift world record at 2022 WRPF American Pro. He lifted an impressive 903.9 pounds (410 kg) and raised eyebrows.
The average American intermediate lifter’s deadlift is 330 pounds. For proficient lifters, it is 410 pounds. Advanced lifters are 480lbs. A skilled American lifter can lift 550 pounds. Elite lifters can lift 615 pounds. World-class athletes can lift 685 pounds.
Overall Female Deadlift Average
According to the CDC, the average American female weighs in at 170.5 pounds. According to the Symmetric Strength table, a 165-pound woman (closest 170.5 pounds) can lift 115 pounds and 175 pounds for a novice.
The average deadlift is 230 pounds for intermediate lifters, 335 for advanced, 385 for exceptional, 385 for proficient, and 385 for advanced lifters. It also rises to 335 for advanced lifters, 290 for proficient, 335 for advanced, 385 for exceptional, 430 for elite, and 485 for world-class athletes.
How to Deadlift
Correct form is key to deadlifting. This requires a lot of practice. Regular practice, like all things in life is the best way to improve your exercise skills. How to deadlift for maximum benefit
1. With a barbell against your shins, stand straight and take a wide shoulder-wide stance.
2. Keep your hips back, and pivot forward so that your torso is almost parallel to the ground.
3. Use a mixed grip to reach down and grab the bar with a shoulder-width grip. Mixed grips allow you to lift more weight than an overhand grip.
4. Pro tip: Inhale, pull up slightly on the bar and allow your hips to fall in a seesaw-like fashion. This pulls the slack off the bar and places you in a better place to lift the weight off of the floor.
5. Move through your entire foot, and then extend your knees and hips.
6. Your body should be straight at the top.
7. Stop at the top.
8. Slowly and carefully return to your starting position.
9. Repeat for desired reps.
For muscle hypertrophy, check out our guide to barbell deadlift.
How to improve your deadlift
Because the deadlift is complex, even small adjustments can have dramatic results. These are the top techniques to get the most bang for your buck.
1. Keep your upper body straight while performing the deadlift. Your neck can be put at unnecessary risk by looking up at the wall at the bottom.
2. Deadlifting is an arduous position. Many people make the error of using too many legs when deadlifting. When deadlifting, try to keep your hips slightly back and down. You shouldn’t appear to be doing a squat.
3. At the beginning position, your hips should be lower that your shoulders. At the bottom of the move, your torso should not be parallel to the ground.
4. Focusing on your posterior chain will be easier if you keep your chest up and your shoulders back.
5. Avoid putting your lower back in danger by not extending your back too high at the top.
6. To get the most bang for your buck, wrap your thumbs around a bar. No pro powerlifter ever uses a monkey grip for the deadlift.
7. You want to get rid of any slack from the bottom and move quickly through the lift. You run a greater risk of falling during the rep if you use a slow rep pace.
Related:10 Tips to Increase Your Deadlift
FAQ
How should your foot position be when deadlifting?
The topic of foot positioning when deadlifting is a contentious one. Many believe your feet should be parallel when performing the lift. Others believe that you can increase your performance by pointing your toes slightly outwards.
Your mobility and natural stance will determine the foot position. It is best to perform the exercise with a foot position that is more natural and comfortable for you.
How can you do better with deadlifting?
You should do the compound exercise at least twice per week to improve your deadlift and get better at it. You can also train secondary muscles such as the back, hams and glutes to improve your deadlift ability.
You can also incorporate rack pulls, RDLs and pulls against bands or chains to build your strength in the top half. Thedeficit deadliftis another great option to increase explosive power in the bottom portion of the lift.
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Wrapping up
The deadlift should be an integral part of any lifter’s training, novice or professional. Skipping this exercise would be a waste of time and could lead to injury.
The tables below should give you an idea of your relative strength against other experienced competitors in the same weight category. However, it is important to not rush to try and catch up. You will see results when you get to the deadlift platform. Good luck!
Refer to
1. McDowell MA. McDowell CD. McFryar CD. Ogden CL. Flegal KM. Anthropometric data for children, and adults in the United States 2003-2006. National health statistics reports; no 10. Hyattsville, MD: National Center for Health Statistics. 2008.
