Deadlift 1RM Calculator
Calculate your deadlift one rep max with exercise-specific tips and guidance.
Calculate Your 1RM
Enter your weight and reps above to calculate your estimated 1RM
For best accuracy, use a weight you can lift for 3-10 reps
About 1RM Formulas
Epley Formula: Most accurate for lower rep ranges (1-6 reps). Commonly used in strength training.
Brzycki Formula: More conservative estimates. Better for higher rep ranges (6-12 reps).
Lander Formula: Middle ground between Epley and Brzycki. Good all-around accuracy.
Note: These are estimates. Your actual 1RM may vary based on factors like fatigue, technique, and training experience. Always use a spotter when testing maxes.
Form Tips
- ✓Start with the bar over mid-foot
- ✓Keep the bar close to your body throughout
- ✓Drive through your heels
- ✓Lock out by squeezing glutes, not hyperextending back
Common Mistakes
- ✗Rounding the lower back
- ✗Starting with hips too high or too low
- ✗Bar drifting away from body
Form Cues
Formula Accuracy
High variability. Deadlift 1RM predictions have the most error. Test with heavy singles periodically for accurate numbers.
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Deadlift 1RM?
To calculate your Deadlift 1RM: enter the weight you lifted and the number of reps completed. The calculator will apply the Epley, Brzycki, and Lander formulas to estimate your one rep max.
How accurate is the 1RM calculator for Deadlift?
High variability. Deadlift 1RM predictions have the most error. Test with heavy singles periodically for accurate numbers.
What muscles does Deadlift work?
Deadlift primarily targets: Hamstrings, Glutes, Back, Traps, Grip.
What is a good Deadlift 1RM?
For men: beginner 100kg, intermediate 160kg, advanced 220kg. For women: beginner 55kg, intermediate 95kg, advanced 140kg.
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