Only around 12% of lifters ever get there, and most of them take at least 5 years. Once you can do a few reps with four plates on the bar, most people will think you have an impressive deadlift. I can do eight reps with 405, and that's usually enough to earn some compliments.
While individual variations exist based on factors like genetics, training programs, and other factors, these scientific findings can serve as a reference point for assessing your own performance and setting realistic goals.In conclusion, a 405-pound trap bar deadlift is indeed a fantastic achievement.
After 5 years of lifting weights, most guys are deadlifting between 225–404 pounds. Only 1 in 8 guys ever manages to deadlift 405 pounds.
The way to build up to a 405 pound deadlift (one rep, no belt, no lifting shoes) is easy: just deadlift once a week, and add 2.5-5 pounds a week. Think about it. After a year, you can add 2.5×52 pounds to your deadlift a year (around a hundred pounds). Plateaus don't exist.
Only around 12% of lifters ever get there, and most of them take at least 5 years. Once you can do a few reps with four plates on the bar, most people will think you have an impressive deadlift. I can do eight reps with 405, and that's usually enough to earn some compliments.
For a beginner lifter, a 315 lbs deadlift could be extremely impressive. For an experienced lifter, it might be considered moderate. And for a competitive powerlifter, it might be on the lower end. It's important to remember that everyone's strength journey is different.
What Percentage of Men Can Bench 225? A two-plate bench is relatively uncommon. Only 17% of men who completed my survey had ever benched 225 pounds, and only 1% had reached the next milestone of 315 pounds.
Only 1 Out Of 50 People Go To The Gym, So 0.00012% Of The World's Population Can Squat 405lbs… That's 3 Out Of Every 25,000 People.” #LegDay #Squats #Weightlifting #StrengthTraining #Exercise #Outlier #JoeRogan #Discipline #Consistency #SuccessHabits 🗓️ #CompoundEffect 📈 #SRTF.
Deadlift Standards and Strength Levels
From my experience with athletes,I believe working towards a 2-3 times bodyweight deadlift is very impressive. Of course, hitting three times body weight would be the most impressive.
After three to four years of consistent training, the average guy should be able to lift the following weight on the four main barbell lifts: Squat: 2x bodyweight. Deadlift: 2.5x bodyweight. Press: 1x bodyweight.
According to a study published in the Journal of Strength and Conditioning Research, the average 1RM deadlift for men who regularly perform resistance training is approximately 1.5-2 times their body weight, while the average for women is approximately 1-1.5 times their body weight.
The advanced lifters are those who have been pumping iron for 2-5 years. You've put in the blood, sweat, and tears, and it's paying off. At this stage, you can usually trap bar deadlift between 400-500 pounds for reps. You're a force to be reckoned with, my friend.
The all-time world record deadlift stands at 501 kg (1,105 lb), achieved by Iceland's Hafþór Júlíus Björnsson.
Studies say only about 0.4% of the population can bench 225. So the answer is very rare.
My professional opinion is less than 1/100th of 1%. That's not to say more couldn't do it; deadlifts just don't excite many people so they don't work on them. I saw some big guys pull some big weights; but they were juiced.
That's your one rep max (1RM) – the peak weight you can handle for a single lift, be it a squat, bench press, deadlift, or any other exercise.
Which also means that the bear, the piano and the seminal sports car could all be successfully squatted by Brian Carroll, the retired powerlifter, author and spine health consultant, who holds the record for the heaviest squat of all time at an incredible 1,306lbs.
If you're big enough and naturally athletic, you might be sitting at a 225-pound bench press without even realizing it! Even if you're not quite benching 225 yet, with a dedicated training program where you regularly bench (like Starting Strength or 5/3/1), it shouldn't take too long to bench 225.
After a year of lifting weights, 56% of guys could bench more than 135 pounds, but only 5% could bench 225. A third of guys were still benching less than 135 pounds. In your second year, I would aim to get past 135 pounds. You might even be able to bench 135 for sets of 6–12 reps.
Decent – 115 lbs or 1x bodyweight. Good – 185 lbs or 1.5x bodyweight. Great – 225 or 2x bodyweight.
The average Deadlift weight for a male lifter is 336 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Deadlift? Male beginners should aim to lift 173 lb (1RM) which is still impressive compared to the general population.
2. Muscle & Strength Maintenance. To consistently increase strength, it's recommended that you deadlift 8-14 reps per workout at 2-3 workouts per week.