Single-Leg Deadlift

Single-Leg Deadlift shows average weight and strength standards as a reference for full body. Primary muscles: Hamstrings, Gluteus maximus, Erector spinae.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 63 kg

Women 28 kg

Single-Leg Deadlift: Average weight [1RM]

Level
Beginner	9 kg	9 kg
Novice	29 kg	17 kg
Intermediate	63 kg	28 kg
Advanced	111 kg	41 kg
Elite	168 kg	57 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	9	29	59	99
55	2	13	35	69	111
60	3	17	42	78	123
65	6	21	49	87	134
70	8	26	55	96	145
75	11	30	62	104	156
80	13	35	68	113	166
85	16	39	75	121	176
90	19	44	81	129	185
95	22	49	87	137	194
100	25	53	93	144	203
105	28	58	99	151	212
110	32	62	105	159	220
115	35	66	110	166	229
120	38	71	116	172	237
125	41	75	122	179	245
130	44	79	127	186	252
135	48	84	132	192	260
140	51	88	138	199	267

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	25	54	94	143
20	9	29	62	108	163
25	9	29	63	111	168
30	9	29	63	111	168
35	9	29	63	111	168
40	9	29	63	111	168
45	8	28	60	105	159
50	8	26	57	98	149
55	7	24	52	91	138
60	7	22	48	83	126
65	6	20	43	75	114
70	5	18	39	67	102
75	5	16	35	60	91
80	4	14	31	54	82
85	4	13	28	48	73
90	4	12	25	44	66

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	5	12	21	33	46
45	6	13	23	35	49
50	7	14	24	37	51
55	8	15	25	38	53
60	9	16	27	40	55
65	9	17	28	42	57
70	10	18	29	43	58
75	11	19	30	44	60
80	11	20	32	46	62
85	12	21	33	47	63
90	13	22	34	48	64
95	13	22	35	49	66
100	14	23	35	50	67
105	14	24	36	51	68
110	15	25	37	52	69
115	16	25	38	53	71
120	16	26	39	54	72

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	14	23	35	48
20	9	16	27	40	55
25	9	17	28	41	57
30	9	17	28	41	57
35	9	17	28	41	57
40	9	17	28	41	57
45	8	16	26	39	54
50	8	15	25	37	50
55	7	14	23	34	47
60	7	13	21	31	43
65	6	11	19	28	38
70	5	10	17	25	34
75	5	9	15	22	31
80	4	8	13	20	28
85	4	7	12	18	25
90	3	7	11	16	22

Group	Muscles
Primary muscles	Hamstrings, Gluteus maximus, Erector spinae
Secondary muscles	Quadriceps, Adductors
Stabilizers	External obliques
Grip	None

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	9	29	59	99
55	2	13	35	69	111
60	3	17	42	78	123
65	6	21	49	87	134
70	8	26	55	96	145
75	11	30	62	104	156
80	13	35	68	113	166
85	16	39	75	121	176
90	19	44	81	129	185
95	22	49	87	137	194
100	25	53	93	144	203
105	28	58	99	151	212
110	32	62	105	159	220
115	35	66	110	166	229
120	38	71	116	172	237
125	41	75	122	179	245
130	44	79	127	186	252
135	48	84	132	192	260
140	51	88	138	199	267

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	25	54	94	143
20	9	29	62	108	163
25	9	29	63	111	168
30	9	29	63	111	168
35	9	29	63	111	168
40	9	29	63	111	168
45	8	28	60	105	159
50	8	26	57	98	149
55	7	24	52	91	138
60	7	22	48	83	126
65	6	20	43	75	114
70	5	18	39	67	102
75	5	16	35	60	91
80	4	14	31	54	82
85	4	13	28	48	73
90	4	12	25	44	66

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	5	12	21	33	46
45	6	13	23	35	49
50	7	14	24	37	51
55	8	15	25	38	53
60	9	16	27	40	55
65	9	17	28	42	57
70	10	18	29	43	58
75	11	19	30	44	60
80	11	20	32	46	62
85	12	21	33	47	63
90	13	22	34	48	64
95	13	22	35	49	66
100	14	23	35	50	67
105	14	24	36	51	68
110	15	25	37	52	69
115	16	25	38	53	71
120	16	26	39	54	72

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	14	23	35	48
20	9	16	27	40	55
25	9	17	28	41	57
30	9	17	28	41	57
35	9	17	28	41	57
40	9	17	28	41	57
45	8	16	26	39	54
50	8	15	25	37	50
55	7	14	23	34	47
60	7	13	21	31	43
65	6	11	19	28	38
70	5	10	17	25	34
75	5	9	15	22	31
80	4	8	13	20	28
85	4	7	12	18	25
90	3	7	11	16	22

Single-Leg Deadlift

Average weight: Intermediate

Single-Leg Deadlift: Average weight [1RM]

Single-Leg Deadlift: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	9	29	59	99
55	2	13	35	69	111
60	3	17	42	78	123
65	6	21	49	87	134
70	8	26	55	96	145
75	11	30	62	104	156
80	13	35	68	113	166
85	16	39	75	121	176
90	19	44	81	129	185
95	22	49	87	137	194
100	25	53	93	144	203
105	28	58	99	151	212
110	32	62	105	159	220
115	35	66	110	166	229
120	38	71	116	172	237
125	41	75	122	179	245
130	44	79	127	186	252
135	48	84	132	192	260
140	51	88	138	199	267

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	25	54	94	143
20	9	29	62	108	163
25	9	29	63	111	168
30	9	29	63	111	168
35	9	29	63	111	168
40	9	29	63	111	168
45	8	28	60	105	159
50	8	26	57	98	149
55	7	24	52	91	138
60	7	22	48	83	126
65	6	20	43	75	114
70	5	18	39	67	102
75	5	16	35	60	91
80	4	14	31	54	82
85	4	13	28	48	73
90	4	12	25	44	66

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	5	12	21	33	46
45	6	13	23	35	49
50	7	14	24	37	51
55	8	15	25	38	53
60	9	16	27	40	55
65	9	17	28	42	57
70	10	18	29	43	58
75	11	19	30	44	60
80	11	20	32	46	62
85	12	21	33	47	63
90	13	22	34	48	64
95	13	22	35	49	66
100	14	23	35	50	67
105	14	24	36	51	68
110	15	25	37	52	69
115	16	25	38	53	71
120	16	26	39	54	72

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	14	23	35	48
20	9	16	27	40	55
25	9	17	28	41	57
30	9	17	28	41	57
35	9	17	28	41	57
40	9	17	28	41	57
45	8	16	26	39	54
50	8	15	25	37	50
55	7	14	23	34	47
60	7	13	21	31	43
65	6	11	19	28	38
70	5	10	17	25	34
75	5	9	15	22	31
80	4	8	13	20	28
85	4	7	12	18	25
90	3	7	11	16	22