Deadlift 1RM Calculator
Estimate your one rep max deadlift from any recent hard set — save the true max attempts for the platform. Enter the weight, reps, and how hard the set felt, and get your deadlift 1RM plus training percentages.
Calculator
Estimated 1RM: 469.3 lbs
Based on 405 lbs × 5 reps @ RPE 10.
Training percentages
| % of 1RM | Weight |
|---|---|
| 95% | 445.8 lbs |
| 90% | 422.4 lbs |
| 85% | 398.9 lbs |
| 80% | 375.4 lbs |
| 75% | 352 lbs |
| 70% | 328.5 lbs |
| 65% | 305 lbs |
| 60% | 281.6 lbs |
| 55% | 258.1 lbs |
| 50% | 234.6 lbs |
Estimated rep maxes (RPE 10)
| Reps | Weight |
|---|---|
| 2RM | 448.2 lbs |
| 3RM | 432.7 lbs |
| 4RM | 418.6 lbs |
| 5RM | 405 lbs |
| 6RM | 392.8 lbs |
| 8RM | 368.9 lbs |
| 10RM | 346.8 lbs |
Want to lift one of these weights? Use the plate calculator to see what to load on the bar, or score this max against other bodyweights with the DOTS calculator.
Estimating your deadlift max
The deadlift is the lift where estimating beats testing most clearly: true max pulls are the most draining single thing you can do in the gym, and recovery from them eats a week of training. A hard set of 2-5 reps gives you a programmable max number at a fraction of the cost.
Deadlift estimates run slightly conservative for some lifters — grip and bracing, not leg and back strength, often limit rep sets. If straps let you pull more reps at the same weight, estimate your no-straps max only from no-straps sets. Chasing four plates (405 lbs / ~184 kg)? An all-out 365x3 predicts you are nearly there.
The math behind the estimate is explained on the 1RM calculator page, and the full RPE-to-percentage chart lives on the RPE calculator. The method works for every lift; this page pairs it with deadlift-specific defaults and advice.
Put your deadlift 1RM to work
A max estimate is only useful when a program turns it into working weights. These Hardy routines are built around percentage-based deadlift progression:
- 5/3/1 Triumvirate — main deadlift work plus two focused assistance lifts
- Ice Cream Fitness 5x5 — beginner linear progression with weekly deadlift singles-range work
- 3 Day Full Body Workout — the r/Fitness beginner routine, deadlift 3x5+ with weight added every session
Running 5/3/1? Convert this estimate into a Training Max with the Training Max calculator, or generate the whole cycle with the 5/3/1 calculator. To see every training percentage of your new max, use the 1RM percentage chart — and the warm-up calculator gets you to your top set.
Curious how your deadlift compares with lifters at other bodyweights? The DOTS calculator scores a single lift or a full total.
Frequently asked questions
How do I calculate my 1 rep max deadlift?
Take a recent hard deadlift set and enter the weight, reps, and RPE. A triple at RPE 10 represents about 92% of your max, so pulling 180 kg for an all-out set of 3 predicts roughly a 195 kg single.
Is 405 lbs a good deadlift?
Four plates (405 lbs / ~184 kg) is a respected intermediate-to-advanced milestone for male lifters, usually 2+ years of training in. For women, 315 lbs marks a comparable achievement. As with every lift, the number means most relative to your bodyweight and training history.
Why is my deadlift rep max worse than my single suggests?
Deadlift rep sets tax grip, bracing, and conditioning heavily — many strong pullers are "single-rep specialists" whose rep maxes underpredict their true max. If that is you, estimate from sets of 2-3 reps rather than 5+, and expect the calculator to run slightly conservative.
Should I estimate from touch-and-go or dead-stop reps?
Dead-stop reps (resetting each rep on the floor) match how a max single is performed and give the most honest estimate. Touch-and-go sets use the stretch reflex and typically let you handle a few percent more, which inflates the prediction.
How often should I pull heavy deadlifts?
Most programs schedule one heavy deadlift session per week — the lift recovers slowly. 5/3/1 adds 5 kg / 10 lbs to the deadlift Training Max per cycle, and that steady schedule beats frequent max testing for long-term progress.
Calculators for the other lifts
Hardy tracks your deadlift 1RM automatically
Log your training in the Hardy app and it estimates a fresh deadlift max from every hard set you record, calculates your working weights from it, and moves them up as you get stronger.
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