Estimate your deadlift one-rep max from reps and weight, and get a full warm-up ladder and training percentage breakdown.
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Units
186.7 kg
Epley
180.0 kg
Brzycki
187.9 kg
Lombardi
| % | Weight (kg) | Target reps |
|---|---|---|
| 95% | 175.6 kg | 1–2 reps |
| 90% | 166.4 kg | 3 reps |
| 85% | 157.1 kg | 4–5 reps |
| 80% | 147.9 kg | 6 reps |
| 75% | 138.7 kg | 8 reps |
| 70% | 129.4 kg | 10 reps |
| 65% | 120.2 kg | 12 reps |
| 60% | 110.9 kg | 15 reps |
Suggested warm-up
| Set | Weight (kg) | Reps |
|---|---|---|
| Warm-up 1 | 92.4 kg | 5 |
| Warm-up 2 | 120.2 kg | 3 |
| Warm-up 3 | 147.9 kg | 2 |
| Warm-up 4 | 166.4 kg | 1 |
| Work set | 184.9 kg | 1 |
Also in Strength & Performance
Strength Training
The deadlift is one of the best overall indicators of total-body strength, involving the entire posterior chain. Estimating your 1RM from a working set lets you programme percentage-based training without the high injury risk of a maximal attempt.
Deadlift 1RM estimates tend to be slightly more accurate than bench press because the lift has a simpler movement pattern — a concentric pull from the floor — with less technique variance between individuals. However, grip strength, leverages, and bar path still introduce individual variation.
Unlike the squat and bench press, most deadlift warm-up schemes start at 50% of 1RM (not the empty bar) because the hip-hinge pattern is better grooved with meaningful resistance. Suggested sets: 50% for 5 reps, 65% for 3, 80% for 2, 90% for 1, then your working weight.
Frequently asked questions
Use whichever variation you primarily train. The formulas are stance-agnostic; they only require the weight lifted and reps performed. Your 1RM values will naturally differ between stances based on your biomechanics.
This is common, especially early in training. The deadlift engages the entire posterior chain from a mechanically strong hip-hinge position. A 10–20% difference (deadlift higher) is typical; larger differences may indicate a lagging squat pattern rather than an unusually strong deadlift.
Related
These related calculators come from the same leaf category, nearby sibling categories, or the same top-level topic.
Estimate one-rep max from the weight and reps you completed, with common strength-formula comparisons and backoff loads.
Estimate your squat one-rep max from a working set, then use the training table to plan percentage-based work sets.
Estimate your bench press one-rep max from a submaximal set, and generate a training percentage table and warm-up scheme.
Calculate your Wilks score to compare powerlifting performance across bodyweight categories using squat, bench, and deadlift totals.
