Deadlift Max Calculator
Calculate your deadlift one rep max and get personalized training recommendations with AI-powered insights.
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Deadlift FAQ
Common questions and answers
How is deadlift 1RM calculated?
Deadlift 1RM is calculated using multiple formulas (Epley, Brzycki, Lombardi, etc.) that estimate your maximum lift based on a weight you can lift for multiple reps. The calculator averages these formulas for accuracy.
What's a good deadlift for my bodyweight?
A good benchmark is being able to deadlift 1.5-2x your bodyweight. Intermediate lifters typically deadlift 2-2.5x bodyweight, advanced lifters 2.5-3x, and elite lifters 3x+ bodyweight. Standards vary by gender and training experience.
How often should I test my deadlift max?
Test your actual 1RM every 8-12 weeks at most. Frequent max attempts increase injury risk and interfere with training. Use this calculator between tests to estimate progress based on your working sets.
What's the best rep range for deadlift strength?
For pure strength, train primarily in the 1-5 rep range at 85-95% of your 1RM. Include some work at 6-8 reps (75-80%) for hypertrophy and volume. Vary rep ranges through periodization for best results.
How can I improve my deadlift?
Focus on progressive overload, proper form (hip hinge, neutral spine, bar path), and accessory work (back, glutes, grip strength). Address weak points with variations like deficit deadlifts or Romanian deadlifts, ensure adequate recovery, and consider using straps or mixed grip for heavier loads.