About 225 lb (102.5 kg) for one rep. That is the start of the Intermediate level for a 180 lb woman: 1.25 times bodyweight, where most people land after a year or so of steady training. A beginner deadlifts about 90 lb, and an elite lifter at the same bodyweight deadlifts 450 lb.
Deadlift standards for a 180 lb woman
| Level | × bodyweight | 1 rep | kg | 5 reps | 10 reps |
|---|---|---|---|---|---|
| Beginner | 0.5× | 90 lb | 40 kg | 75 lb | 70 lb |
| Novice | 1× | 180 lb | 82.5 kg | 155 lb | 135 lb |
| Intermediate | 1.25× | 225 lb | 102.5 kg | 195 lb | 170 lb |
| Advanced | 1.75× | 315 lb | 142.5 kg | 270 lb | 235 lb |
| Elite | 2.5× | 450 lb | 205 kg | 385 lb | 340 lb |
The 5- and 10-rep columns are what each one-rep max lets you lift for that many reps, so you can check your level from a normal working set. Hitting 195 lb for 5 clean reps puts you at about 225 lb for one.
Work out your own level from a set
Say you deadlift 190 lb for 6 reps. The Epley formula, 190 × (1 + 6 ÷ 30), puts your max at about 228 lb — Intermediate for a 180 lb woman. Put your own set into the one-rep max calculator, or check every lift at once with the strength standards calculator, already set to 180 lb.
How 180 lb compares to nearby bodyweights
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 160 lb | 80 | 160 | 200 | 280 | 400 |
| 170 lb | 85 | 170 | 215 | 300 | 425 |
| 180 lb | 90 | 180 | 225 | 315 | 450 |
| 190 lb | 95 | 190 | 240 | 335 | 475 |
| 200 lb | 100 | 200 | 250 | 350 | 500 |
Every 10 lb of bodyweight moves the intermediate mark by about 12.5 lb. Standards scale with bodyweight because a heavier lifter usually carries more muscle, but a lighter lifter at the same ratio is just as strong for their size.
What it takes to reach the next level
| From → to | Add | At 10 lb a month | Loaded on the bar |
|---|---|---|---|
| Beginner → Novice | 90 lb | 9 months | 1 × 45 + 2 × 10 + 1 × 2.5 lb on each side of a 45 lb bar |
| Novice → Intermediate | 45 lb | 5 months | 2 × 45 lb on each side of a 45 lb bar |
| Intermediate → Advanced | 90 lb | 9 months | 3 × 45 lb on each side of a 45 lb bar |
| Advanced → Elite | 135 lb | 14 months | 4 × 45 + 2 × 10 + 1 × 2.5 lb on each side of a 45 lb bar |
The months column assumes you keep adding 10 lb a month, which is a fair pace for a steady lifter past the novice stage; beginners usually move much faster and advanced lifters slower. To train toward 315 lb (Advanced), most of your work sits around 70–85% of it: sets of 5 to 8 at 220–250 lb and heavy triples near 270 lb. Start with the bar over mid-foot, pull the slack out before it leaves the floor, and keep it dragging up your legs.
What the levels mean
Beginner: 90 lb
Can do the lift with good form and has trained it for a few weeks. Most people reach this in their first month.
Novice: 180 lb
Has trained it regularly for several months and still adds weight most sessions or most weeks.
Intermediate: 225 lb
A year or more of consistent training. Progress has slowed to weekly or monthly jumps, and a plan starts to matter.
Advanced: 315 lb
Several years of focused training. Stronger than almost everyone in a typical gym, and every extra pound takes a block of work.
Elite: 450 lb
Competitive strength: what people who train for meets reach after many years. Few lifters ever get here.
Questions
How much should a 180 lb woman deadlift?
A 180 lb woman should deadlift about 225 lb (102.5 kg) for one rep to count as intermediate — 1.25× bodyweight. A beginner lifts about 90 lb, a novice 180 lb, an advanced lifter 315 lb and an elite one 450 lb.
Is a 225 lb deadlift good for a 180 lb woman?
Yes — 225 lb is Intermediate for a 180 lb woman (1.25× bodyweight). The next level, Advanced, starts at 315 lb.
What is an elite deadlift for a 180 lb woman?
450 lb (205 kg), which is 2.5× bodyweight. Advanced starts at 315 lb, so the last step is 135 lb on its own.
How do I find my deadlift max without testing a single?
Lift a weight you can move for 3 to 8 clean reps and put it through the Epley formula. 190 lb for 6 reps works out to a 228 lb max, which is Intermediate at 180 lb.
Keep going
- Deadlift standards for every bodyweight, men and women
- How much should a 180 lb woman bench?
- How much should a 180 lb woman squat?
- How much should a 180 lb woman overhead press?
- How to do the deadlift, step by step
- Barbell back workouts
- Pull day workout
- Upper/lower split or push pull legs to build a week around it
- Plates for 225 lb · Warm-up sets calculator
- How competitive powerlifters compare: real meet results by bodyweight
Splyt logs every set, estimates your max from it automatically and shows where each lift sits for your bodyweight: get it free on the App Store.
Standards are one-rep-max-to-bodyweight ratios that published tables (Strength Level, ExRx, Symmetric Strength) cluster around for adults. A guide to where you sit, not a verdict. Kilograms are rounded to 2.5 kg, pounds to 5 lb.