Deadlift Calculator: Find Your Deadlift Max

What’s my max deadlift? How the deadlift calculator works

This deadlift calculator estimates the most you could pull for one rep from a set you’ve already done. Enter the weight and reps, choose conventional, sumo or trap bar, and it averages seven published formulas. It’s the same engine as our 1RM calculator, set up for the deadlift.

For example, 405 lb for 3 reps gives an estimated deadlift max of about 442.7 lb. In kilograms, 180 kg for 5 reps gives about 207.9 kg.

Why do 1RM formulas often underestimate the deadlift?

In a study that tested seven common 1RM equations on college lifters, every equation underestimated the real deadlift max, even though the predictions moved in line with the real numbers (LeSuer and colleagues, 1997). The same equations did better on the bench press and squat.

What this means for you: if your estimate feels light, your true deadlift max may be a little higher. Use a heavy set of 1 to 5 reps as your input, and treat the top of the range under your result as possible, not promised. For a closer number from high-effort sets, some lifters use the RPE calculator.

Why use a deadlift calculator?

Heavy deadlift singles take a lot out of you. A deadlift calculator lets you estimate your max from a normal heavy set, so you can plan training without a draining max day. Put a new set into the deadlift calculator every few weeks and you’ll see your progress in black and white.

Conventional vs sumo vs trap bar: which max is higher?

It depends on the lifter. The three styles train the same pattern but load your body in different ways.

• Conventional: feet about hip width, hands outside the legs. More work for the back and hamstrings. The most common style.
• Sumo: a wide stance with hands inside the legs. A more upright back and more work for the hips and quads. Some lifters pull more sumo, others pull more conventional.
• Trap bar (hex bar): you stand inside the bar and hold handles at your sides. The handles sit at your sides, so the load stays closer to your body, and many people find it easier to learn. Trap bars weigh different amounts, so check yours and use a custom bar weight for plate loading.

Don’t convert one style into another. Pick the style you pulled in the deadlift calculator and enter a set of that style. That gives you a trap bar or sumo max you can actually train with.

What do the formulas say for a deadlift set?

Here is a 405 lb × 3 rep deadlift through all seven formulas:

Notice how tight the range is at 3 reps. The formulas agree more when reps are low, which is one more reason to estimate your deadlift from a heavy set.

Conventional, sumo or trap bar, the deadlift calculator uses the same seven formulas. Pick the style first so your deadlift max calculator result is labelled correctly.

Deadlift max chart: percentages of your 1RM

Use these percentages to plan deadlift training. Here is a chart for a 500 lb deadlift max:

And for a 200 kg deadlift max:

For a printable deadlift max chart and a lookup grid, see the one rep max chart.

Do grip, straps and a belt change my deadlift max?

• Grip A double overhand grip often fails first on heavy pulls. A mixed grip (one palm up, one palm down) or a hook grip holds more. Powerlifting allows these grips.
• Straps Straps let you hold heavier weights than your grip alone. They’re fine for training, but they aren’t allowed in powerlifting meets. If you want a meet-ready max, estimate it from strapless sets.
• Belt Many lifters feel more stable with a belt on heavy sets. Estimate from belted sets if you pull belted, and beltless if you don’t.

How should I warm up for a heavy deadlift?

Deadlifts start from the floor, so the first warm-up sets use lighter plates or blocks to keep the bar at the normal height. With standard-size plates, 60 kg or 135 lb is a common first set. Here is an example ramp to a 180 kg top set:

The warm-up calculator builds this for any weight.

How do I test a deadlift max safely?

1. Warm up fully, then take singles at about 90% and 95% of your estimated max.
2. Set up the same way every rep: bar over mid-foot, brace, then pull the slack out of the bar before it leaves the floor.
3. Keep your back position. If your lower back rounds more than usual, stop the attempt.
4. Rest 3 to 5 minutes between heavy singles.
5. Know when to stop. One good max attempt is worth more than three grinders.

More detail in our guide on how to test your 1RM safely.

How can I raise my deadlift max?

• Pull heavy, but not too often. Many lifters deadlift heavy once a week and use lighter variations on other days.
• Keep reps low. Sets of 1 to 5 build strength and keep your form tight.
• Strengthen your grip. Heavy holds, farmer’s carries and double overhand warm-ups help your hands keep up with your legs and back.
• Use variations. Paused deadlifts, deficit pulls and Romanian deadlifts can fix weak spots.
• Progress slowly. Small, steady jumps beat big ones. See progressive overload.

What is the max deadlift ever lifted?

On 5 September 2026, Raul Flores of Mexico deadlifted 511 kg (1,127 lb) at the Giants Live World Deadlift Championship in Birmingham, UK. That beat the previous world record held by Hafþór Björnsson, according to Giants Live. Strongman records change often, so check the latest news if you need the current number.

Other lift calculators

Estimate your other big lifts with the bench press calculator and the squat PR calculator, then see your total on the Wilks calculator.

Frequently asked questions

Sources

1. LeSuer DA, McCormick JH, Mayhew JL, Wasserstein RL, Arnold MD. The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. Journal of Strength and Conditioning Research. 1997;11(4):211-213. Abstract
2. National Strength and Conditioning Association. Training Load Chart. NSCA (PDF)
3. Giants Live. Thor retains Open title as Flores pulls 511kg! 6 September 2026. Giants Live