Is it possible for me to deadlift more than 100 pounds? That’s a question you’ll have to answer for yourself based on a variety of factors, including what your goals are, how much conditioning you’ve built up, and how old you are. It all comes down to personal preference. If you’re new to weightlifting or a competitive powerlifter, you can follow the guidelines in this article to assess your ability to deadlift safely and effectively.
What Is A Deadlift?
The deadlift is one of the most effective exercises you can do to strengthen your lower body muscles. It also works almost all of your upper body muscles as well. A repetition consists of lifting an object up and then lowering it back down (similar to picking up a heavy object and then putting it back down).
What Should an Average Weight Lifter Deadlift?
When it comes to deadlifting, most weightlifters can lift up to 1.5 times their own weight. People who want to improve their health and longevity should follow this general advice, I believe. A deadlift with twice your body weight is a game-changer, too. So, it’s clear that performing more than the minimum is beneficial.
To dig in a little deeper to that number, let’s look at some samples for different demographics.
It is estimated that the average male rookie can deadlift 133% of his body weight. On the other hand, rookie ladies are able to deadlift an average of 101 percent of their own weight.
Additionally, as an intermediate lifter, the average is 150 percent of body weight for men and women. 210 percent of one’s body weight can be deadlifted by advanced male lifters (females 160 percent ). Finally, an excellent man lifter will often deadlift at least 260 percent of his body weight. A female elite deadlifter, on the other hand, will often deadlift at least 200 percent of her body weight. The real experts, on the other hand, are going to blow these numbers out of the water.
This data is only a rough estimate of the true prevalence of each condition and is subject to substantial variation across individuals.
What Weight Should I Strive for in Deadlifting?
500 pounds is a popular advice for serious, non-competitive lifters who want to get large and powerful but aren’t interested in competing.
To put it simply, this is about 2.5 times the average American male’s weight, which is approaching the maximum limit for heavyweight, recreational lifters.
Weightlifters who are thin and light might expect to lift more than three times their own weight with the same amount of effort. As previously said, there are a number of variables that come into play.
Do You Lose the Ability to Deadlift As One Gets Older?
Age-adjusted deadlift standards for lifters over the age of 40 can be expected to be 10% to 40% lower than those indicated above, depending on the lifter’s age. The lower your standards become as you get older, on average.
Below are general decline estimates
Ten to fifteen percent less after age 40.
People who are at least 50 years old – about 15 to 25 percent less than average.
Over the age of 60 – roughly 25%-40% less than the average.
In our opinion, deadlifting twice your body weight can be enough to reach your goals. If you want to aim for a higher number in the future, you need to set some specific goals first. Goals are important because they keep your momentum going once you’ve started a program or regimen. It helps you stay on track even when you don’t feel like it.
Make sure to see our Fun Facts About Deadlifting
Without goals, there’s no way of knowing if you’ve made progress or not. Setting goals is a crucial part of the success process. Thanks for reading and good luck on your deadlift gains.