Deadlift 1RM Calculator — Max Deadlift
Calculate your deadlift one rep max from any working set weight.
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Frequently Asked Questions — One Rep Max Calculator
What is a good deadlift 1RM?+
Strength standards (male): Beginner 100-130kg, Intermediate 170-200kg, Advanced 220-250kg, Elite 270kg+. For women: Beginner 60-80kg, Intermediate 100-120kg, Advanced 140-160kg.
How to improve deadlift 1RM?+
Deadlift 1-2×/week. Include Romanian deadlifts, rack pulls, hip thrusts, and hamstring curls for posterior chain. Fix the bar over mid-foot, brace core, big breath before each rep.
Is deadlift safe for the spine?+
Yes — when performed with proper form. Deadlifts strengthen the erector spinae and core, protecting the spine long-term. Keep neutral spine, do not round lower back under load.