Women · six levels · every bodyweight
Average Deadlift for Women: Standards by Age & Weight
Among women who compete, the average woman deadlifts about 285 lb129 kg. A bodyweight deadlift is Novice. Here is the whole scale, on its own table, for the reason below.
Women · 140 lb64 kg bodyweight
- Beginner
- from the bar
- Novice
- from 14064
- Intermediate
- from 17579
- Advanced
- from 245111
- Elite
- from 350159
- World Class
- from 420191
Find your rank
Where does your deadlift sit?
Against women your size. One rep is a one-rep max; a set of up to twelve gets estimated.
1 rep = your one-rep max. Enter a set of up to 12 reps and we estimate it (Epley).
Calculations run in your browser. We measure usage, including strength levels and broad bodyweight ranges.
Your deadlift
285lb
Advanced
at or above 59% of women competing in the data at your bodyweight
A 2.04× bodyweight deadlift is Advanced for a 140 lb64 kg woman. Elite starts at 350 lb159 kg, 65 lb29 kg away.
Standards by bodyweight
Deadlift standards for women
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | World Class |
|---|---|---|---|---|---|---|
| under 12155 | 45201% | 110501% | 138633% | 1938820% | 27612575% | 33115095% |
| 12155–14365avg woman | 4520<1% | 13260<1% | 165753% | 23110525% | 33115085% | 39718098% |
| 14365–16575 | 4520<1% | 15470<1% | 193884% | 27012235% | 38617592% | 46321099% |
| 16575–18785 | 4520<1% | 176802% | 2201008% | 30914050% | 44120097% | 529240100% |
| 18785–20995 | 4520<1% | 198904% | 24811217% | 34715772% | 49622599% | 595270100% |
| 20995–231105 | 4520<1% | 2201006% | 27612525% | 38617585% | 551250100% | 661300100% |
| 231105+ | 4520<1% | 24811212% | 31014141% | 43419793% | 620281100% | 744337100% |
Each cell is the floor of its level for a lifter in the middle of that bodyweight bracket; the app works from your exact bodyweight. A 140 lb64 kg woman who deadlifts 245 lb111 kg is Advanced and stays Advanced until 350 lb159 kg. Beginner starts at the empty bar; for many women the bar itself is the first milestone, and a real one.
Distribution
How rare is a good deadlift for a woman?
Every tested one-rep max in the data, women, all bodyweights. 99% have deadlifted their bodyweight; 82% have deadlifted two plates a side.
Milestones
The plates, for women
What each rung means for a 140 lb64 kg woman, and how many women in the data have reached it.
By age
Average deadlift for girls and women by age
Girls 13 to 18, each with a page of their own standards.
boys, median competitor girls, median competitorage · lbkg · among lifters of that age who compete in our data
Why a separate table
Why women's deadlift standards are their own scale
The deadlift is a hip-and-back lift, and women carry proportionally more of their muscle below the waist, so it is the lift where the gap between men and women is narrowest. It is still a gap. Scoring a woman's pull against the men's table would call most strong women Novice, which is both wrong and useless. So the women's standards are built from women's lifts, and Stronger scores them the same way.
What does not differ: the shape of progress. Women gain deadlift strength at the same relative rate as men, respond to the same programming, and plateau in the same places. The first year moves most women from the bar to Intermediate; Advanced takes years of pulling heavy once a week.
What a strong deadlift looks like. For a 140 lb64 kg woman: Novice from 140 lb64 kg, Intermediate from 175 lb79 kg, Advanced from 245 lb111 kg, Elite from 350 lb159 kg. A bodyweight deadlift is Novice; two plates a side is Intermediate and three plates is Advanced.
Where to start. The empty bar from blocks if a full-size plate is not on yet, then the floor, then five-pound jumps, with the back set before every rep. Most women stall not for lack of leg strength but for grip and back position: chalk, a hook or mixed grip, and Romanian deadlifts fix more pulls than more pulling does.
How we calculate
Where these numbers come from
Percentiles are built from 1,366,901 verified deadlift attempts by 480,472 lifters, updated September 2026. We show the method so you can judge it.
The distribution. Our percentiles come from competition results in the OpenPowerlifting open dataset: each lifter's best successful raw deadlift, with sex, bodyweight and age recorded at the meet. These numbers describe competitive powerlifters, people who entered a sanctioned meet and trained for it. They are stronger than the general gym population, and far stronger than the general public. We say so wherever a percentile appears. Drug-tested divisions deadlift less at the median than untested ones (men: 474 lb vs 496 lb); the headline numbers pool both.
The levels. Six bands, the same six Stronger uses to score every lift in the app, and read the same way. The app divides your best estimated one-rep max by your bodyweight and compares it with a set of multipliers for each lift, so each cutoff is the floor of its band for that bodyweight, and crossing it puts you in. World Class starts at 1.2 times the Elite floor. We do not redraw the scale from the competition data; we put the competition percentile beside every floor so you can see how rare each level is among people who compete.
The lift. The standards assume a barbell deadlift from the floor on a standard bar, conventional or sumo, no straps, pulled in one movement, locked out and held. That is the lift a meet judges and the one the competition percentiles come from. Trap-bar pulls, rack pulls and strapped maxes are different lifts.
Testing a one-rep max. Warm up to it in jumps that get smaller as the bar gets heavier, take three to five minutes between the last attempts, and keep the back set and put the bar down the moment the position goes; a deadlift needs no spotter. If you would rather not max out, take a set of two to six clean reps and let the calculator estimate it; the Epley formula we use is accurate to within a few percent under ten reps.
- Beginner
- Can perform the movement with the empty bar or light weight; strength is still mostly a skill and nervous-system story.
- Novice
- Ahead of most people who do not train. Typically a few months of consistent, progressive work.
- Intermediate
- Ahead of the majority of regular gym-goers. Usually one to two years of structured training.
- Advanced
- Rare in a commercial gym. Years of programming, technique and bodyweight management.
- Elite
- The second-highest band on Stronger’s scale. Competition rankings are shown separately.
- World Class
- The highest band on Stronger’s scale, not a claim of a federation record or qualification.
Sources
- OpenPowerlifting open datasetOpenPowerlifting project2026-09-05CC0Percentile curves, milestone shares, age curves and population counts: 480,472 raw lifters (best successful competition deadlift each), sanctioned meets only, para and equipped divisions excluded.
- Stronger's Strength Score scale for the deadliftStrongerThe six level floors per sex and bodyweight bracket, exactly as the app scores a lift.
- Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning AssociationNational Strength and Conditioning Association / Journal of Strength and Conditioning Research2009-08NSCA: Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association
- Canadian Society for Exercise Physiology position paper: resistance training in children and adolescentsCanadian Society for Exercise Physiology / Applied Physiology, Nutrition, and Metabolism; abstract hosted by NLM2008-06Canadian Society for Exercise Physiology: Canadian Society for Exercise Physiology position paper: resistance training in children and adolescents
- Strength TrainingAmerican Academy of Pediatrics / HealthyChildren.org2011-07-08American Academy of Pediatrics: Strength Training
1 more cited source
- Strength Level deadlift standardsStrength LevelA published table we compare our six levels against (self-submitted user data).
Questions people ask
Deadlift for women, answered
How much can the average woman deadlift?
In our data the average woman deadlifts about 285 lb129 kg for one rep, which is Advanced for a 140 lb64 kg woman. That is among women who train and test the lift; the general-population figure is lower.
What is a good deadlift for a woman?
For a 140 lb64 kg woman, Intermediate starts at 175 lb79 kg and Advanced at 245 lb111 kg. Intermediate is stronger than most women who lift; Advanced is rare in any gym.
Should a woman be able to deadlift her bodyweight?
A bodyweight deadlift is Novice for a 140 lb64 kg woman in our standards, and 99% of women in the data have done it. It is a serious milestone, not a baseline.
How many women can deadlift 225?
82% of women in our data have deadlifted 225 lb, which is most lifters. For a 140 lb64 kg woman it is Intermediate.
How does the average woman's deadlift compare to the average man's?
Among people who compete in our data, the median woman deadlifts 285 lb129 kg and the median man 480 lb218 kg, so the median woman lifts about 59% of what the median man does. On the bench the same comparison is 45%: the deadlift is where women sit closest to men. It is why women get their own table rather than the men's numbers discounted.
Do women's strength standards underestimate women?
A percentile only ever describes the women in the dataset behind it, and every dataset is self-selected: fewer women compete or log their lifts, and the ones who do are the keen end. Ours comes from women who entered a powerlifting meet, which is the strong end of the strong end, so if anything the percentiles on this page make a given number look more common than it is among women in general. The six levels are a separate thing: Stronger's scale, not a percentile, so a level means what it means whoever else logs.
How much should a woman deadlift in kg?
The same scale, in kilograms. For a 64 kg woman, Novice starts at 64 kg, Intermediate at 79 kg, Advanced at 111 kg and Elite at 159 kg. The lb/kg toggle at the top of the page switches every number, including the table.
Scored against women, every set, automatically.
Stronger uses the women's standards for women, adjusted for bodyweight, so the Strength Score means what it should. It shows the muscle that is lagging and keeps the log as the number climbs.
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