Zercher Deadlift

Zercher Deadlift shows average weight and strength standards as a reference for full body. Primary muscles: Hamstrings, Gluteus maximus, Quadriceps.

Log Zercher Deadlift

Average weight: Intermediate

Reference for an intermediate lifter.

Men 102 kg

Women 58 kg

Zercher Deadlift: Average weight [1RM]

Level
Beginner	47 kg	25 kg
Novice	71 kg	39 kg
Intermediate	102 kg	58 kg
Advanced	137 kg	80 kg
Elite	177 kg	104 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.

Zercher Deadlift: Strength standards (kg)

By bodyweight
By age

Men by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	25	41	62	88	116
55	29	47	69	96	126
60	34	52	76	104	135
65	38	58	82	111	143
70	43	63	89	119	151
75	47	68	95	126	159
80	51	73	100	132	167
85	55	78	106	138	174
90	59	82	111	145	181
95	62	87	116	151	187
100	66	91	122	156	194
105	70	95	126	162	200
110	73	99	131	167	206
115	77	104	136	173	212
120	80	107	140	178	217
125	84	111	145	183	223
130	87	115	149	187	228
135	90	119	153	192	233
140	93	122	157	197	238

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	40	61	87	117	150
20	46	69	99	134	172
25	47	71	102	137	177
30	47	71	102	137	177
35	47	71	102	137	177
40	47	71	102	137	177
45	45	67	96	130	168
50	42	63	90	122	157
55	39	59	84	113	146
60	35	53	76	103	133
65	32	48	69	93	120
70	29	43	62	84	108
75	26	39	55	75	96
80	23	35	50	67	86
85	21	31	44	60	77
90	19	28	40	54	70

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	15	26	40	58	78
45	17	29	44	62	83
50	20	32	48	67	88
55	22	34	51	71	92
60	24	37	54	74	97
65	26	40	57	78	101
70	28	42	60	81	104
75	30	44	63	84	108
80	31	46	65	87	111
85	33	49	68	90	115
90	35	51	70	93	118
95	37	53	73	96	121
100	38	54	75	98	124
105	40	56	77	101	126
110	41	58	79	103	129
115	43	60	81	105	132
120	44	62	83	108	134

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	21	33	49	68	89
20	24	38	56	78	101
25	25	39	58	80	104
30	25	39	58	80	104
35	25	39	58	80	104
40	25	39	58	80	104
45	24	37	55	76	99
50	22	35	51	71	93
55	20	32	47	66	86
60	19	29	43	60	78
65	17	27	39	54	71
70	15	24	35	49	63
75	14	21	31	43	57
80	12	19	28	39	51
85	11	17	25	35	45
90	10	15	23	31	41

Note: A standard gym barbell usually weighs 20 kg.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

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How to read the table

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%

More exercises

Full body

Single-Leg Dumbbell Deadlift

Full body / Dumbbell

Dumbbell Clean And Press

Full body / Dumbbell

Ring Muscle-Up

Full body / Bodyweight

Behind-The-Back Deadlift

Full body

Clap Pull-Up

Full body / Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	25	41	62	88	116
55	29	47	69	96	126
60	34	52	76	104	135
65	38	58	82	111	143
70	43	63	89	119	151
75	47	68	95	126	159
80	51	73	100	132	167
85	55	78	106	138	174
90	59	82	111	145	181
95	62	87	116	151	187
100	66	91	122	156	194
105	70	95	126	162	200
110	73	99	131	167	206
115	77	104	136	173	212
120	80	107	140	178	217
125	84	111	145	183	223
130	87	115	149	187	228
135	90	119	153	192	233
140	93	122	157	197	238

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	40	61	87	117	150
20	46	69	99	134	172
25	47	71	102	137	177
30	47	71	102	137	177
35	47	71	102	137	177
40	47	71	102	137	177
45	45	67	96	130	168
50	42	63	90	122	157
55	39	59	84	113	146
60	35	53	76	103	133
65	32	48	69	93	120
70	29	43	62	84	108
75	26	39	55	75	96
80	23	35	50	67	86
85	21	31	44	60	77
90	19	28	40	54	70

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	15	26	40	58	78
45	17	29	44	62	83
50	20	32	48	67	88
55	22	34	51	71	92
60	24	37	54	74	97
65	26	40	57	78	101
70	28	42	60	81	104
75	30	44	63	84	108
80	31	46	65	87	111
85	33	49	68	90	115
90	35	51	70	93	118
95	37	53	73	96	121
100	38	54	75	98	124
105	40	56	77	101	126
110	41	58	79	103	129
115	43	60	81	105	132
120	44	62	83	108	134

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	21	33	49	68	89
20	24	38	56	78	101
25	25	39	58	80	104
30	25	39	58	80	104
35	25	39	58	80	104
40	25	39	58	80	104
45	24	37	55	76	99
50	22	35	51	71	93
55	20	32	47	66	86
60	19	29	43	60	78
65	17	27	39	54	71
70	15	24	35	49	63
75	14	21	31	43	57
80	12	19	28	39	51
85	11	17	25	35	45
90	10	15	23	31	41

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	25	41	62	88	116
55	29	47	69	96	126
60	34	52	76	104	135
65	38	58	82	111	143
70	43	63	89	119	151
75	47	68	95	126	159
80	51	73	100	132	167
85	55	78	106	138	174
90	59	82	111	145	181
95	62	87	116	151	187
100	66	91	122	156	194
105	70	95	126	162	200
110	73	99	131	167	206
115	77	104	136	173	212
120	80	107	140	178	217
125	84	111	145	183	223
130	87	115	149	187	228
135	90	119	153	192	233
140	93	122	157	197	238

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	40	61	87	117	150
20	46	69	99	134	172
25	47	71	102	137	177
30	47	71	102	137	177
35	47	71	102	137	177
40	47	71	102	137	177
45	45	67	96	130	168
50	42	63	90	122	157
55	39	59	84	113	146
60	35	53	76	103	133
65	32	48	69	93	120
70	29	43	62	84	108
75	26	39	55	75	96
80	23	35	50	67	86
85	21	31	44	60	77
90	19	28	40	54	70

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	15	26	40	58	78
45	17	29	44	62	83
50	20	32	48	67	88
55	22	34	51	71	92
60	24	37	54	74	97
65	26	40	57	78	101
70	28	42	60	81	104
75	30	44	63	84	108
80	31	46	65	87	111
85	33	49	68	90	115
90	35	51	70	93	118
95	37	53	73	96	121
100	38	54	75	98	124
105	40	56	77	101	126
110	41	58	79	103	129
115	43	60	81	105	132
120	44	62	83	108	134

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	21	33	49	68	89
20	24	38	56	78	101
25	25	39	58	80	104
30	25	39	58	80	104
35	25	39	58	80	104
40	25	39	58	80	104
45	24	37	55	76	99
50	22	35	51	71	93
55	20	32	47	66	86
60	19	29	43	60	78
65	17	27	39	54	71
70	15	24	35	49	63
75	14	21	31	43	57
80	12	19	28	39	51
85	11	17	25	35	45
90	10	15	23	31	41

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	25	41	62	88	116
55	29	47	69	96	126
60	34	52	76	104	135
65	38	58	82	111	143
70	43	63	89	119	151
75	47	68	95	126	159
80	51	73	100	132	167
85	55	78	106	138	174
90	59	82	111	145	181
95	62	87	116	151	187
100	66	91	122	156	194
105	70	95	126	162	200
110	73	99	131	167	206
115	77	104	136	173	212
120	80	107	140	178	217
125	84	111	145	183	223
130	87	115	149	187	228
135	90	119	153	192	233
140	93	122	157	197	238

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	40	61	87	117	150
20	46	69	99	134	172
25	47	71	102	137	177
30	47	71	102	137	177
35	47	71	102	137	177
40	47	71	102	137	177
45	45	67	96	130	168
50	42	63	90	122	157
55	39	59	84	113	146
60	35	53	76	103	133
65	32	48	69	93	120
70	29	43	62	84	108
75	26	39	55	75	96
80	23	35	50	67	86
85	21	31	44	60	77
90	19	28	40	54	70

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	15	26	40	58	78
45	17	29	44	62	83
50	20	32	48	67	88
55	22	34	51	71	92
60	24	37	54	74	97
65	26	40	57	78	101
70	28	42	60	81	104
75	30	44	63	84	108
80	31	46	65	87	111
85	33	49	68	90	115
90	35	51	70	93	118
95	37	53	73	96	121
100	38	54	75	98	124
105	40	56	77	101	126
110	41	58	79	103	129
115	43	60	81	105	132
120	44	62	83	108	134

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	21	33	49	68	89
20	24	38	56	78	101
25	25	39	58	80	104
30	25	39	58	80	104
35	25	39	58	80	104
40	25	39	58	80	104
45	24	37	55	76	99
50	22	35	51	71	93
55	20	32	47	66	86
60	19	29	43	60	78
65	17	27	39	54	71
70	15	24	35	49	63
75	14	21	31	43	57
80	12	19	28	39	51
85	11	17	25	35	45
90	10	15	23	31	41