Is the deadlift or squat harder?

Most lifters can deadlift more than they squat due to the favorable leverage of a hip hinge movement and the fact that the lift starts from a dead stop. Powerlifting norms typically expect a deadlift 10–30% heavier than the back squat for the same lifter.

Deadlift Calculator — 1RM, Strength Standards & Training Planner

%	Weight	Reps	Use For
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Weight

Reps

Use For

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Formula	1RM	Best For
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Formula

1RM

Best For

Enter weight and reps above

How to Use This Calculator

Enter your 1RM above

Enter your lift data

Input the weight you lifted and how many reps you completed. Select lbs or kg and your deadlift style (conventional, sumo, or trap bar).

Choose a formula

Select the formula you'd like to use. Brzycki is the default and most accurate for 1–6 rep powerlifting sets. Mayhew or Wathan work better for 6–10 reps.

Read the percentage table

The table shows weights for every 5% of your 1RM from 50% to 100%, with rep guidelines and usage notes. Switch to "All Formulas" to compare all 7 estimates side by side.

Set up your program

Go to Strength Standards to see your level, then Training Planner to get exact weights for your chosen program (5/3/1, Texas Method, or linear progression).

Key Terms

1RM (One-Rep Max)

The maximum weight you can lift for exactly one full repetition with proper form.

Training Max (TM)

In 5/3/1, your TM is 90% of your 1RM. All program percentages are calculated off the TM, not your true max.

RPE (Rate of Perceived Exertion)

Scale of 1–10 for effort level. RPE 10 = true maximum; RPE 8 = 2 reps in the tank. Used in modern strength programming.

AMRAP

"As Many Reps As Possible." In 5/3/1, the top set of each week is an AMRAP — you do as many reps as possible at the prescribed weight.

Conventional Deadlift

Feet hip-width apart, hands outside legs. Emphasizes hamstrings, glutes, and lower back. The standard competition style in raw powerlifting.

Sumo Deadlift

Wide stance, hands inside legs, more upright torso. Shifts emphasis to hips and quads. Legal in all major powerlifting federations.

Trap Bar Deadlift

Hexagonal bar you stand inside. Neutral grip, more knee flexion, reduced lower-back stress. Typically allows 5–10% more weight than a barbell.

BW Ratio

Your 1RM divided by your bodyweight. Used to compare strength across different body sizes (e.g., 2.0× BW = 200 lb person lifts 400 lbs).

Worked Examples

Example 1 — Recreational Lifter

Weight lifted225 lbs × 5 reps

Formula (Brzycki)253 lbs 1RM

Training Max (90%)228 lbs

5/3/1 Week 1 Top Set85% × 5+ = 194 lbs

BW ratio (185 lb person)1.37× — Novice

Example 2 — Competitive Lifter

Weight lifted180 kg × 3 reps

Formula (Brzycki)194 kg 1RM

Training Max (90%)175 kg

5/3/1 Week 3 Top Set95% × 1+ = 166 kg

BW ratio (90 kg person)2.16× — Intermediate

How to Estimate Your Deadlift 1RM

Your one-rep max (1RM) is the foundation of strength programming. Whether you're following 5/3/1, Texas Method, or any percentage-based program, you need an accurate 1RM estimate to set meaningful training weights.

Why Not Test a True 1RM Every Time?

A genuine max attempt places significant stress on the central nervous system, requires 3–5 days of recovery, and carries injury risk — particularly for newer lifters whose technique may break down at maximal loads. Testing from a submaximal set (3–5 reps at a challenging but not maximal weight) is far safer and produces results within 2–5% of your true max.

Choosing the Right Rep Range to Test From

For powerlifting-specific accuracy, perform a set of 3–5 reps at roughly 80–90% of your estimated max. Sets of 1–6 reps are best modeled by the Brzycki and Lander formulas. If you test with higher reps (6–10), switch to Mayhew or Wathan, which use exponential curves better suited to moderate-fatigue sets. Avoid estimating from sets of 12+ reps — the compounding fatigue error makes these predictions unreliable.

Conventional vs. Sumo: Does the Type Matter?

All three deadlift variants recruit the same primary movers (hamstrings, glutes, erectors), but with different emphases. The trap bar reduces lower-back moment arm and typically allows 5–10% more weight. Sumo may allow slightly more hip-dominant lifters to pull more. For program design purposes, treat each variant's 1RM independently — don't plug your trap bar 1RM into a conventional deadlift program.

From 1RM to Programming

Once you have your 1RM, set your Training Max at 90% (per Wendler's 5/3/1) and calculate all weekly percentages off that number. This conservative buffer is intentional: it keeps you from grinding excessively on day one and allows you to accumulate reps over time. Your true 1RM should rise as a byproduct of consistent training — not from frequent max testing.

Frequently Asked Questions

Which 1RM formula is most accurate for deadlifts?

Brzycki is widely considered the most accurate for low-rep (1–6) powerlifting work and is the default here. For 6–10 rep sets, Mayhew or Wathan tend to be more precise. The "All Formulas" tab lets you compare all 7 side by side. The best practice is to perform a 3–5 rep test set.

How do I test my deadlift 1RM safely?

Warm up thoroughly: 5–10 reps at 50%, 3 reps at 70%, 2 at 80%, 1 at 90%, then attempt your max. Never test a true 1RM without safety equipment. Using a 3–5 rep max and calculating via formula is safer and nearly as accurate. Rest 3–5 minutes between near-max attempts.

What is a good deadlift for my bodyweight?

A 1.5× bodyweight deadlift is Novice level (good for consistent recreational lifters). 2× BW is Intermediate, 2.5× is Advanced, and 3× BW puts you at Elite — competitive with serious powerlifters. Check the Strength Standards tab for exact numbers at your bodyweight.

What is a training max in 5/3/1?

Jim Wendler's 5/3/1 uses a Training Max (TM) set at 90% of your actual 1RM. All program percentages are calculated off this TM, not your true max. This conservative base prevents burning out early and lets you hit meaningful reps on AMRAP sets every week.

How much should I add to my deadlift each session?

Beginners on linear progression can typically add 10 lbs (5 kg) to their deadlift per session — faster than any other lift due to the hip hinge pattern's recovery efficiency. When you stall (fail to complete work sets twice in a row), reset to 90% of your recent best and rebuild.

Does deadlift type affect my 1RM estimate?

The formula itself doesn't change by deadlift type — it only depends on reps and weight. However, your actual 1RM will vary: most lifters pull 5–10% more on a trap bar than a barbell, and sumo vs. conventional depends on individual anatomy. Track each variant's 1RM separately for accurate program design.

Deadlift Calculator