Deadlift Standards for 2025: What Numbers Should You Be Hitting Based on Bodyweight?
The deadlift remains a hallmark of strength and athleticism, challenging the entire body and reflecting raw power. Whether you’re new to lifting or a seasoned powerlifter, understanding deadlift standards can help you gauge your progress and set realistic goals. With lifting becoming increasingly popular, standards are evolving, and 2025 is set to bring new benchmarks. Here’s a detailed look at deadlift standards based on bodyweight, experience level, and what you should aim for this year.
Why Do Deadlift Standards Matter?
Deadlift standards provide a guideline for assessing your strength relative to others in your weight class and experience level. They’re not just about competition; they’re also a useful tool for personal progress and setting goals.
These standards are typically broken down by:
- Bodyweight: Since strength often correlates with size, standards are adjusted by weight class.
- Experience Level: Beginners, intermediates, and advanced lifters have different benchmarks.
- Gender: Biological differences in muscle mass and strength distribution are factored in.
By comparing your deadlift numbers to these standards, you can identify areas for improvement and gain insight into where you stand in your fitness journey.
2025 Deadlift Standards by Bodyweight
Below are approximate deadlift benchmarks for 2025, based on experience levels. These numbers reflect raw lifting (no lifting suits) and are in pounds.
Men’s Deadlift Standards
| Bodyweight (lbs) | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 123 | 135 | 245 | 355 | 445 |
| 148 | 175 | 295 | 415 | 525 |
| 165 | 200 | 335 | 465 | 585 |
| 181 | 225 | 375 | 505 | 635 |
| 198 | 250 | 405 | 545 | 685 |
| 220 | 270 | 435 | 585 | 725 |
| 242+ | 285 | 465 | 625 | 765 |
Women’s Deadlift Standards
| Bodyweight (lbs) | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 97 | 65 | 135 | 205 | 275 |
| 114 | 85 | 165 | 245 | 315 |
| 123 | 100 | 185 | 275 | 345 |
| 132 | 115 | 205 | 305 | 375 |
| 148 | 135 | 225 | 335 | 405 |
| 165 | 155 | 255 | 365 | 435 |
| 181+ | 175 | 285 | 395 | 465 |
Breaking Down Experience Levels
- Beginner:
A beginner is someone new to deadlifting, typically within their first year of training. For this group, the focus should be on mastering form and building foundational strength. Beginners should aim to deadlift their own bodyweight as a baseline goal. - Intermediate:
Intermediate lifters have at least 1-2 years of consistent training. By this stage, they should aim to deadlift 1.5 to 2 times their bodyweight, depending on their weight class. This level reflects solid strength and consistent progress. - Advanced:
Advanced lifters have years of dedicated training. Deadlifting 2.5 to 3 times their body weight is a common goal at this stage, reflecting significant dedication and strength development. - Elite:
Elite lifters represent the top 1-5% in their weight class. These individuals are often competitive powerlifters. Achieving a deadlift of 3 to 4+ times body weight is a hallmark of this level.
Factors Influencing Deadlift Numbers
While these standards provide a solid benchmark, individual performance can vary due to several factors:
- Training Program: A structured deadlift program tailored to your goals can significantly impact progress.
- Technique: Proper form not only prevents injuries but also ensures you’re lifting efficiently.
- Body Composition: Muscle mass, body fat percentage, and overall weight influence deadlift performance.
- Grip Strength: A strong grip is essential for holding heavy weights during a deadlift.
- Recovery: Adequate rest, nutrition, and mobility work play a critical role in achieving higher lifts.
Setting Deadlift Goals for 2025
If you’re looking to improve your deadlift this year, consider these tips:
Focus on Form:
Master the basics of deadlifting, including a neutral spine, proper hip hinge, and engaging your core.
Progress Gradually:
Don’t rush to hit advanced numbers. Incremental progress is key to building sustainable strength.
Incorporate Variations:
Use deadlift variations like sumo, Romanian, and deficit deadlifts to target different muscle groups and improve weaknesses.
Strengthen Supporting Muscles:
Include accessory exercises like rows, hip thrusts, and hamstring curls to build a stronger posterior chain.
Track Your Progress:
Record your lifts regularly to measure improvement and adjust your training program as needed.
Final Thoughts
Deadlift standards provide a valuable reference point for lifters of all levels. Whether you’re just starting out or pushing for elite numbers, understanding these benchmarks can help you set realistic goals and track your progress.
As we move into 2025, the focus remains on building strength, improving technique, and embracing the challenge of lifting heavy. Remember, your journey is unique, and consistent effort will always pay off—whether you’re lifting your bodyweight for the first time or chasing a personal best.
Aim high, lift smart, and let the barbell remind you of your potential.
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