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Deadlift Analysis
Try an Example
Deadlift Form Checklist
Check each point you're hitting — get an instant form score and feedback.
Setup & Positioning
Grip & Upper Body
Movement Execution
Form Score: 0/12
What Is a Deadlift Calculator?
A deadlift calculator takes the weight you pulled and the number of reps you completed, then estimates your true one-rep max (1RM) using proven formulas. This means you never have to attempt a dangerous max single to know exactly where your strength stands.
The Formulas We Use
This calculator averages the two most accurate 1RM prediction formulas for deadlifts:
| Formula | Equation | Best For |
|---|---|---|
| Epley | w × (1 + r/30) |
3–10 reps |
| Brzycki | w × (36 / (37 − r)) |
1–10 reps |
Averaging both formulas gives ±3–5% accuracy — more reliable than either alone. Above 12 reps, accuracy decreases for all formulas.
Deadlift Strength Standards (Men)
| Level | Bodyweight Ratio | Example (80 kg lifter) |
|---|---|---|
| Beginner | 1.0× BW | 80 kg |
| Novice | 1.5× BW | 120 kg |
| Intermediate | 2.0× BW | 160 kg |
| Advanced | 2.5× BW | 200 kg |
| Elite | 3.0× BW | 240 kg |
Conventional vs Sumo Deadlift
Neither is objectively better — it depends on your build and leverages. Conventional deadlift has a longer range of motion and works more back and hamstrings. Sumo uses a shorter range with more quad and glute involvement. Most lifters pull 5–10% more with sumo due to hip structure. Try both and stick with what feels stronger and safer for your body.
How to Improve Your Deadlift
Train 1–3 times per week with consistent progressive overload — add 2.5–5 kg per session as a beginner. Use accessory lifts like Romanian deadlifts, deficit pulls, and block pulls to build the muscle needed for your next PR. Sleep 8+ hours, eat enough protein (1.6–2.2g per kg bodyweight), and make sure your form is locked in before chasing big numbers.
Frequently Asked Questions
Very accurate (±3–5%) when using 1–10 reps with good form. This calculator averages the Epley and Brzycki formulas for the most reliable result. Accuracy drops noticeably above 12 reps since fatigue distorts the relationship between reps and max strength.
For men: Beginner = 1× bodyweight, Novice = 1.5×, Intermediate = 2×, Advanced = 2.5×, Elite = 3×+. For women: Beginner = 0.75×, Novice = 1.25×, Intermediate = 1.75×, Advanced = 2.25×, Elite = 2.75×+. These are general guidelines — your build and training history matter too.
Typical rep ranges: 100% = 1 rep, 95% = 2–3 reps, 90% = 4–5 reps, 85% = 6–8 reps, 80% = 8–10 reps, 75% = 10–12 reps, 70% = 12–15 reps. These vary per individual — beginners often get more reps at high percentages.
Choose based on your body. Long torso, shorter legs = conventional is often better. Short torso, long legs, wide hips = sumo leverages are usually superior. Try both for 4–6 weeks each and go with whichever feels stronger and more comfortable on your joints.
Pull 1–3 times per week. Add 2.5–5 kg per session (beginners) or per week (intermediate). Key accessories: Romanian deadlifts, deficit pulls, block pulls, and heavy rows. Sleep 8+ hours, eat in a slight surplus, get enough protein (1.6–2.2g per kg), and always prioritize form over load.
Peak deadlift strength is typically between 25–35 years old. After 40, untrained people lose 1–2% strength per year. But consistent lifters maintain impressive strength well into their 50s and 60s — training frequency and progressive overload matter far more than age alone.