April 27, 2026, 2:20 pm | Read time: 5 minutes
Deadlifting is one of the fundamental exercises in strength training, working nearly all muscle groups simultaneously—especially the back, legs, and core. As experience grows, the load can be increased with heavier weights. This often raises the question of a sensible benchmark. While there are general guidelines, they should always be tailored to individual conditions. So, what numbers should you aim for? FITBOOK author Tony Poland consulted personal trainer Markus Bremen for insights.
Similar to the question about the appropriate weight for squats, it’s important to emphasize that the question of a “correct” training weight for conventional deadlifting can only be answered to a limited extent. A helpful reference point can be one’s own body weight, which provides a rough classification. However, this should not be seen as an assessment of performance but rather as a guideline. The training level and proper technical execution remain crucial.
Anatomical and Biological Influencing Factors
Besides body weight, height, and limb proportions play a significant role in performance. Lever ratios are particularly relevant: “Longer arms and shorter legs are often biomechanically advantageous. Smaller individuals often have better conditions for conventional deadlifting, as they can keep the barbell closer to the body and thus move relatively more weight,” explains Markus Bremen.
Gender also has an impact. Men typically have more muscle mass due to higher testosterone levels, allowing them to achieve higher absolute weights. However, relative to body weight, the differences are smaller. Age is another factor: From around age 40, performance levels decline. Markus Bremen estimates: “Depending on age, deviations from general standards can range from about ten to 40 percent, due to natural muscle loss.”
Training experience and methodology are equally crucial. Proper progression and regular training are essential for long-term success.
Also interesting: How Long and Far Men and Women Should Be Able to Swim
Guidelines for Men and Women Relative to Body Weight
For individuals with solid basic fitness, training can be oriented to the ratio of their own body weight (One-Repetition Maximum, 1RM). “A reasonable guideline is about 1.5 times body weight for men and 1 times body weight for women,” says Markus Bremen.
When Are You Considered “Fit”? Performance Levels
Whether you’re just starting with the deadlift or have been at it for a while, there are benchmarks for every training level. “Men should lift their body weight as beginners, 1.5 times as intermediates, and 2 times as experienced or competitive lifters,” says the fitness expert. For women, the comparison is as follows: “Beginners should aim for 0.75 times, intermediates for 1 times, and very fit or experienced women can achieve 1.5 times their body weight.”
Important: These figures refer to the maximum weight a person can cleanly lift for exactly one repetition in deadlifting.
Recommended Training Ranges
There are also repetition guidelines in the submaximal range, meaning loads below maximum capacity. How do these differ for both genders?
For men, the following guidelines apply: Beginners perform five sets of five repetitions at 60 to 70 percent of their body weight. Experienced lifters work with three to five sets of three to five repetitions at 100 to 130 percent. Very experienced deadlifters also train three to five sets, but with only one to three repetitions at 150 to 180 percent of their body weight.
For women, similar but adjusted guidelines apply: Beginners train five sets of five repetitions at 50 to 60 percent of body weight. Intermediates work with three to five sets at 70 to 90 percent. Highly capable athletes also perform three to five sets, but with only one to three repetitions at 110 to 140 percent of their body weight.
Top Priority: Quality Over Weight
While the numbers mentioned are helpful and challenging, the correct execution remains crucial: “Training always comes before weight. You should always internalize proper technique and achieve good progression. Initially, rack pulls, or elevated platforms where you place the barbell can help,” advises Markus Bremen.
“Additionally, in a fitness context, I would recommend not focusing solely on the pure 1RM but rather training in the 3- to 8-repetition range to learn the technique and avoid injury. This is more relevant than performing a 1RM test,” emphasizes the expert.
How Much Weight Fit Men and Women Can Handle in Squats
How Much Weight Should Women and Men Be Able to Bench Press?
The Importance of Recovery
A crucial factor in deadlifting is adequate recovery. Recovery should not be underestimated. Reason: “Deadlifting is definitely the most taxing of the three basic exercises—deadlifting, squats, and bench press—on the central nervous system. Therefore, it’s sufficient to do it twice a week,” explains Markus Bremen. This allows the body to recover adequately—not just in terms of muscles, but also neurologically.
Deadlift vs. Squat
An interesting comparison is the ratio between deadlifting and squatting. The coach explains: “Typically, the deadlift is ten to 20 percent above squat performance. If you achieve significantly more in deadlifting, you should definitely work on your squats. It should remain in a good balance.” Conversely, if you squat significantly more, you likely have either an unusual lever ratio or technical deficits in deadlifting.