Often considered as one of the more efficient tests of full-body strength, the deadlift is a workout programme staple. Making up the ‘big three’ lifts alongside the barbell bench press and barbell squat, the deadlift forms a part of the holy trinity of lifts.

Unlike many other exercises, the deadlift requires you to move a heavy load from a dead stop, demanding coordinated effort from your legs, hips, back and grip. The deadlift relies on strong glutes and hamstrings, a solid core and upper back strength to lock your torso under load. Good hip mobility and efficient technique are also essential for lifting safely and effectively.

The move sometimes gets a bad rap. However, research suggests the exercise itself isn’t inherently dangerous; it’s often the amount of load it allows us to lift that becomes the problem.

In other words, it can encourage us to write cheques our bodies can’t cash. For that reason, it’s important to choose a weight that matches your experience and technique.

Age alone doesn’t necessarily mean your strength will decline in your forties. For some lifters, this is when they reach their peak. Here are the deadlift numbers to aim for in your peak years.

These are general benchmarks for a conventional barbell deadlift performed from the floor for a one rep max effort. It’s important to emphasise they are to be used as a rough guide, rather than an exact prescription.

One-rep Max Standards

• Beginner: 1-1.25 x bodyweight
• Early Intermediate: 1.25-1.5 x bodyweight
• Intermediate: 1.5-1.75 x bodyweight
• Advanced: 1.75-2.25 x bodyweight
• Elite: 2.25 x bodyweight and above

A double bodyweight deadlift is a strong milestone for experienced lifters in their forties. Pulling more than twice your bodyweight is uncommon outside of dedicated strength training.

5-rep Max Standards

Testing a true one rep max isn’t always necessary, particularly for beginners or those managing previous injuries. If you’d prefer not to test your maximum lift, the following 5-rep benchmarks provide a useful guide. For most lifters, 5 reps typically sit around 85-87% of a true one rep max.

• Beginner: 0.85-1 x bodyweight
• Early Intermediate: 1-1.2 x bodyweight
• Intermediate: 1.2-1.5 x bodyweight
• Advanced: 1.5-1.8 x bodyweight
• Elite: 1.8 x bodyweight and above

These numbers are meant to be used as a rough guide, rather than a strict target. This is due to there being many variables which affect your ability to reach them, some including:

• Training experience: Someone with 10-15 years of lifting will typically have higher numbers than someone in their first year, and as lifters age, so does their lifting age. Beginners often progress quickly, while experienced lifters tend to see slower, steadier improvements.
• Bodyweight and leverage: Limb length, torso length and overall mass can affect how efficiently you move the bar. Lifters with longer arms often find the deadlift mechanically easier compared with those with a shorter reach.
• Mobility: Restrictions in the hips or hamstrings can limit the starting position and bar path.
• Injury history: Previous lower back, hip, or hamstring issues may affect how heavy you can lift and also the velocity at which you lift.
• Recovery capacity: Sleep, stress levels and overall training workload influence how quickly your body adapts.
• Programming and frequency: How often you deadlift, and how intelligently volume and intensity are managed, will shape long-term progress.
• Individual response to training: Some lifters gain strength quickly, while others progress more gradually despite similar effort.

1. Use Progressive Overload

Improving your deadlift starts with progressive overload. This means gradually increasing the load, reps and sets over time to provide the stimulus your body needs to adapt. You don’t need to train to complete failure on every set, but working within a few reps of failure is often sufficient to cause strength gains while still allowing you to recover for the next session.

2. Manage Your Fatigue

This becomes increasingly important as you progress, especially with the deadlift. Programmes should include sensible training volume, occasional lighter weeks and adequate recovery between heavy sessions. Using autoregulation, where you adjust your effort based on fatigue and readiness, can help maintain consistency and reduce the risk of overtraining long term.

3. Experiment With Range Of Motion

You don’t necessarily have to deadlift from the floor. Many lifters find benefit from lifting from blocks or plates (see above), to reduce the range of motion and support existing mobility constraints and injuries.

4. Don’t Neglect Accessory Exercises

Accessory exercises can reinforce your deadlift pattern by strengthening the muscles that support the lift. Movements such as Romanian deadlifts, hip thrusts, back extensions and rows help strengthen the glutes, hamstrings and upper back needed for strong pulling. Core exercises such as RKC planks, hollow holds and carries can also improve trunk stability under load.

5. Stay Consistent

Above all, consistency matters most. Combine structured training with sufficient calories, adequate protein and high-quality sleep, and your deadlift numbers will improve in no time.