1RM: Deadlift

Quickly measure and calculate your One-Rep Max (1RM)

The Deadlift is a compound movement, hip dominated exercise that requires tension throughout the entire body. Progress is typically measured in terms of increases in the 1 Rep Maximum. Please keep in mind that many variations exist depending on grip placement, stance width, and range of motion.

1RM: Deadlift Protocol

Purpose

To measure estimated maximal strength based off of sub maximal effort.

Equipment

Standard 45lbs barbell with adjustable weight.

Procedure

Use appropriate warm up methods to activate agonist, antagonist, and synergist muscle groups prior to testing sub-maximal and maximal lifts. It should take minimally 5 testing sets to reach an appropriate relative intensities at under 35 total repetitions. At any point of failure, be sure to to confidently re-rack the barbell for the participant.

Begin with the barbell on a flat surface, and the participant’s feet underneath the bar. He or she must lower their body down maintaining a forward head, straight back, thighs parallel to the ground, and knees flexed under 90 degrees. Next, cue the participant grasp the barbell with an overhand grip and chest up. The participant should pull the bar off the ground by concentrically contracting the gluteal and driving hips forward. Instruct the participant to stand up, raising the shoulders and hips at the same time, but keeping the knees slightly bent. The bar should roll up and make contact with the thighs. Slowly, lower the bar back down to the ground, by flexing at the hip and knee joint (or dropping barbell at the top of the movement).

1RM: Deadlift Calculation

lbs
kg
reps

Calculation Result

DATE -
1RM Deadlift -
1RM Deadlift Classification -

1RM: Deadlift Classification Chart

Male: 0-120 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 118
Novice 119 168
Intermediate 169 229
Advanced 230 301
Elite 302 > 302

Male: 121-130 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 132
Novice 133 184
Intermediate 185 249
Advanced 250 323
Elite 324 > 324

Male: 131-140 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 146
Novice 147 201
Intermediate 202 267
Advanced 268 344
Elite 345 > 345

Male: 141-150 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 159
Novice 160 216
Intermediate 217 285
Advanced 286 364
Elite 365 > 365

Male: 151-160 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 172
Novice 173 231
Intermediate 232 303
Advanced 304 384
Elite 385 > 385

Male: 161-170 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 185
Novice 186 246
Intermediate 247 320
Advanced 321 403
Elite 404 > 404

Male: 171-180 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 197
Novice 198 260
Intermediate 261 336
Advanced 337 421
Elite 422 > 422

Male: 181-190 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 209
Novice 210 274
Intermediate 275 352
Advanced 353 439
Elite 440 > 440

Male: 191-200 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 221
Novice 222 288
Intermediate 289 367
Advanced 368 456
Elite 457 > 457

Male: 201-210 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 233
Novice 234 301
Intermediate 302 382
Advanced 383 472
Elite 473 > 473

Male: 211-220 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 244
Novice 245 314
Intermediate 315 396
Advanced 397 488
Elite 489 > 489

Male: 221-230 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 255
Novice 256 326
Intermediate 327 410
Advanced 411 504
Elite 505 > 505

Male: 231-240 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 266
Novice 267 338
Intermediate 339 424
Advanced 425 519
Elite 520 > 520

Male: 241-250 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 276
Novice 277 350
Intermediate 351 437
Advanced 438 533
Elite 534 > 534

Male: 251-260 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 286
Novice 287 362
Intermediate 363 450
Advanced 451 548
Elite 549 > 549

Male: 261-270 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 297
Novice 298 373
Intermediate 374 463
Advanced 464 562
Elite 563 > 563

Male: 271-280 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 306
Novice 307 384
Intermediate 385 475
Advanced 476 575
Elite 576 > 576

Male: 281-290 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 316
Novice 317 395
Intermediate 396 487
Advanced 488 589
Elite 590 > 590

Male: 291-300 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 326
Novice 327 406
Intermediate 407 499
Advanced 500 602
Elite 603 > 603

Male: 301-10000 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 406
Novice 407 499
Intermediate 500 602
Advanced 603 710
Elite 711 > 711

Female: 0-100 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 58
Novice 59 96
Intermediate 97 146
Advanced 147 206
Elite 207 > 207

Female: 101-110 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 64
Novice 65 104
Intermediate 105 155
Advanced 156 217
Elite 218 > 218

Female: 111-120 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 70
Novice 71 111
Intermediate 112 164
Advanced 165 228
Elite 229 > 229

Female: 121-130 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 76
Novice 77 118
Intermediate 119 173
Advanced 174 238
Elite 239 > 239

Female: 131-140 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 81
Novice 82 125
Intermediate 126 181
Advanced 182 247
Elite 248 > 248

Female: 141-150 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 87
Novice 88 132
Intermediate 133 189
Advanced 190 256
Elite 257 > 257

Female: 151-160 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 92
Novice 93 138
Intermediate 139 196
Advanced 197 265
Elite 266 > 266

Female: 161-170 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 96
Novice 97 144
Intermediate 145 203
Advanced 204 273
Elite 274 > 274

Female: 171-180 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 101
Novice 102 149
Intermediate 150 210
Advanced 211 281
Elite 282 > 282

Female: 181-190 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 106
Novice 107 155
Intermediate 156 217
Advanced 218 289
Elite 290 > 290

Female: 191-200 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 110
Novice 111 160
Intermediate 161 223
Advanced 224 296
Elite 297 > 297

Female: 201-210 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 114
Novice 115 165
Intermediate 166 229
Advanced 230 303
Elite 304 > 304

Female: 211-220 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 118
Novice 119 170
Intermediate 171 235
Advanced 236 309
Elite 310 > 310

Female: 221-230 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 122
Novice 123 175
Intermediate 176 240
Advanced 241 316
Elite 317 > 317

Female: 231-240 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 126
Novice 127 180
Intermediate 181 246
Advanced 247 322
Elite 323 > 323

Female: 241-250 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 130
Novice 131 184
Intermediate 185 251
Advanced 252 328
Elite 329 > 329

Female: 251-10000 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 185
Novice 186 251
Intermediate 252 328
Advanced 329 412
Elite 413 > 413

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