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Calculate your estimated one-rep max (1RM) for deadlift using multiple proven formulas. Get your strength level and training recommendations.
Based on your bodyweight-to-deadlift ratio:
| Level | Male Ratio | Female Ratio |
|---|---|---|
| Beginner | < 1.0x BW | < 0.5x BW |
| Novice | 1.0 - 1.5x BW | 0.5 - 1.0x BW |
| Intermediate | 1.5 - 2.0x BW | 1.0 - 1.5x BW |
| Advanced | 2.0 - 2.5x BW | 1.5 - 2.0x BW |
| Elite | > 2.5x BW | > 2.0x BW |
Position feet hip-width apart (conventional) with the bar over mid-foot. Toes slightly out.
Use double overhand, mixed grip, or hook grip. Hands just outside legs. Arms straight.
Take a deep breath, brace abs like expecting a punch. Maintain neutral spine throughout.
Push the floor away, keeping bar close to body. Hips and shoulders rise together.
Stand tall, squeeze glutes. Don't hyperextend back. Control descent back to floor.
1RM calculators are most accurate for reps between 3-8. They provide estimates within 5-10% for most lifters. The accuracy decreases with very high reps (10+) as fatigue becomes a bigger factor than pure strength.
Testing true 1RM carries injury risk and requires proper preparation. It's generally safer to estimate from 3-5 rep maxes. Only test 1RM if you're experienced, properly warmed up, and have a spotter.
Brzycki and Epley formulas are most commonly used and validated. Our calculator averages all seven formulas to give you the most reliable estimate across different rep ranges.
It depends on your body structure and mobility. People with long torsos often prefer sumo, while those with long arms prefer conventional. Try both and use whichever feels stronger and more comfortable.
Most lifters benefit from deadlifting 1-2 times per week. It's a very taxing exercise that requires adequate recovery. Some programs use heavy/light splits or alternate conventional/sumo.
A belt isn't required but can help with heavy loads (85%+ of 1RM) by increasing intra-abdominal pressure. Learn to brace properly without a belt first, then use one for max effort sets.
This is unusual - most people deadlift more than they squat. It may indicate technique issues, weak posterior chain, or not engaging the legs enough. Consider working on Romanian deadlifts and hip thrusts.
For males: 1.5x bodyweight is intermediate, 2x is advanced. For females: 1x bodyweight is intermediate, 1.5x is advanced. These are general guidelines - individual variation is normal.
This calculator is for informational purposes only. Always consult with a qualified fitness professional or healthcare provider before starting a new exercise program or attempting maximum lifts. Proper form and progressive overload are essential to prevent injury.