Ideal Deadlift Weight for Women: A Guide to Find Yours

Wondering what weight you should be deadlifting? You’re not alone! Deadlifting is a powerhouse move that can strengthen your entire body, but it’s not about lifting as heavy as possible right off the bat. It’s about finding the right weight for you.

Understanding your deadlift potential is crucial whether you’re a gym newbie or a seasoned lifter. It’s a mix of art and science, and it’s all about balancing strength, safety, and progress. Let’s dive into what’s ideal for you and how you can deadlift like a pro.

Factors to consider when determining deadlift weight for women

Body Weight and Strength Level

Your body weight and current strength level are key in figuring out a starting point for your deadlift weight. Don’t compare yourself to others; this journey is personal and unique to your abilities. A common mistake is lifting too much too soon, so start with a weight that allows you to maintain good form. If you’re new to deadlifting, a standard barbell weighs around 45 pounds (20kg), and you could start there. Generally, beginners might lift about 75% of their body weight, while more experienced lifters could handle lifting their body weight or more.

Use the following guidelines to get an idea:

Lifter Type Percentage of Body Weight Example Weight
Beginner 65-75% 97-112lbs (44-51kg)
Intermediate 100% 150lbs (68kg)
Advanced 150%+ 225lbs (102+kg)

Fitness Goals

What you’re hoping to achieve significantly affects how much you should be deadlifting. Are you looking to increase muscle strength, improve tone, or compete in powerlifting? Higher weights build muscle and strength, while moderate weights can create more muscle definition and endurance. It’s best to align your weight choices with your specific goals and adjust as your fitness level progresses.

Previous Training Experience

Your past experience with weight training can significantly influence how much you should load on the bar. If you’ve been active and lifting weights previously, your muscles will be more accustomed to the strain deadlifting demands. A novice might need to focus on form and technique before increasing weight, perhaps even using dumbbells or kettlebells as a starting point. On the flip side, if you’ve been deadlifting for a while but hit a plateau, it might be time to try different techniques like deficit deadlifts or block pulls, which modify the range of motion to target other muscle groups.

Remember that progression doesn’t mean dramatically increasing the weight each session. Sometimes, a small increment can significantly affect your strength, helping you to deadlift like a pro without sacrificing safety or progress.

Benefits of deadlifting for women

Deadlifting is often heralded as a king of exercises and for a good reason. It works for numerous muscle groups simultaneously and can affect your overall strength and physique. As a woman looking to enhance her fitness routine, understanding the multi-faceted benefits of deadlifting is pivotal to maximizing your workouts.

Full Body Workout: First and foremost, the deadlift isn’t just about your back or arms; it’s a comprehensive full-body workout. When you execute a deadlift properly, you engage your core, back, glutes, legs, and arms. This compound movement means you get more “bang for your buck” — you’re working out multiple muscle groups at once, which can lead to better body composition and more calories burned.

Boosts Metabolism: As you develop more muscle mass, your metabolism boosts. More muscle equals more energy burned at rest. This is wildly beneficial if you want to shed fat and maintain a lean physique. Plus, the high-intensity nature of deadlifting can result in a phenomenon known as excess post-exercise oxygen consumption (EPOC), which keeps you burning calories long after your workout is over.

Enhances Bone Density: For women, especially as they age, bone density becomes a concern. Strength training and deadlifting, can help combat bone loss and may reduce the risk of osteoporosis. It’s a weight-bearing exercise that prompts bone formation and strength, essential for long-term health.

Improves Posture and Confidence: A proper deadlift requires good form, which can improve posture. Strengthening the muscles that support your spine ensures you stand taller and can alleviate some forms of back pain. Plus, the achievement of lifting heavy can be a massive confidence booster. Something is empowering about hoisting substantial weights and knowing you’re getting stronger.

  • Avoid Common Mistakes: Many new to deadlifting may fall into the trap of improper form, perhaps rounding their back or using their arms to lift rather than their legs and hips. It’s crucial to start with lighter weights and focus on technique. Engage a trainer if you’re unsure.

How to determine the appropriate deadlift weight for women

Getting your deadlift right not only amps up your fitness regime but also delivers those whole-body benefits you’re after. Choosing the right starting weight is crucial to your success, ensuring you optimize gains without risking injury.

Starting with the Barbell

Embarking on your deadlift journey begins with the bar. The standard Olympic barbell weighs 45 pounds, and that’s often the perfect starting point for newbies. You might worry that the bar alone isn’t challenging enough, but don’t rush. Mastering the form with lighter weight is your golden ticket to a world of gains without the setback of injuries.

Essential Tips for Starting:

  • Focus on your stance—feet should be hip-width apart.
  • Keep the bar close to your body during the lift.
  • Drive up through your heels, engaging your glutes and hamstrings.

Getting acquainted with the bar avoids the common mistake of piling on too much weight too soon.

Progressing Gradually

Once you’ve nailed the technique with the bar, it’s time to add some weight. In your first few sessions, consider raising the weight incrementally—nothing too drastic—allowing your muscles to adapt to the new challenge. Small increases of 5 to 10 pounds per session can make a difference and keep you on a steady upward trajectory.

Session Weight Increase
1 +5 lbs
2 +10 lbs
3 +5 lbs

A steady rise in weight helps sidestep the frustration of hitting a plateau too early.

Listening to Your Body

Your body is a barometer of your lifting limits. If something doesn’t feel quite right, it probably isn’t. Pain beyond the typical muscle soreness after a workout could be your body waving a red flag. Tune into what you feel during and after your sessions. For example, discomfort in your back or joints can signal that your form could be off or it’s too much weight.

Your Body’s Signals to Watch For:

  • Sharp or lingering pain.
  • Extreme fatigue that impacts your form.
  • Plateaus in progress or regression.

Remember that increasing weight is not the sole indicator of progress; improved form and endurance are equally significant milestones. Forcing advancement can retract your progress, whereas attentive increments, aligned with your fitness level, foster sustainable growth.

By tackling one lift at a time, focusing on form, and listening earnestly to your body’s response, you’ll set the stage for a deadlifting practice that improves your strength, posture, and confidence without unnecessary risks. The weight on the bar will never be as significant as how you lift it—form always trumps weight. Keep these points in mind and watch as your deadlift flourishes.

Techniques for proper deadlift form for women

Grip and Stance

When performing a deadlift effectively, your grip and stance set the foundation. To start, you have two main grip options:

  • Overhand Grip: Both hands facing toward you
  • Mixed Grip: One hand facing toward you while the other faces away

Find what feels most natural and gives you the strongest hold. For stance, align your feet hip-width apart with the bar over your shoelaces. The rule of thumb here is to ensure your shins are close to the bar without touching it.

Common mistakes in this phase are gripping the bar too wide or standing too far. Doing so throws off balance and hinders the power transfer from your legs. Quick tip: If your arms block your knees when you bend, your grip is likely too wide.

Maintaining a Neutral Spine

You’ve heard it before – keep your back straight. But what does this mean in practice? It’s about maintaining a natural spinal curve throughout the lift. Imagine holding an egg between your chin and chest – that’ll encourage a neutral neck and, in turn, a neutral spine.

Over-arching or rounding your back can lead to injury. One common misconception is that looking up will help maintain spinal alignment, but this can strain your neck. Instead, focus your gaze on a point on the ground several feet ahead as you lift.

Engaging the Core and Glutes

The true power of a deadlift comes from your core and glutes. Before you start the lift, take a deep breath and brace your core like you’re about to be punched in the stomach. As for your glutes, they should be fully engaged at the top of the lift. Think about squeezing a coin between your butt cheeks. Yes, it’s a bit of a funny image, but it’s effective.

People often forget to keep tension through their core and glutes, especially at the start. They focus so much on lifting the weight that they neglect these crucial muscles, possibly leading to a weaker lift or injury.

There are various techniques, such as the sumo deadlift, where your stance is wider, and your grip is inside your legs. This variation can be more suitable for individuals with shorter arms or mobility issues. Alternatively, the conventional deadlift might work better for those with longer limbs. Try different styles to see which compliments your body mechanics best.

Common mistakes to avoid when deadlifting

Deadlifting is a powerful exercise that targets multiple muscle groups, but it’s easy to go wrong if you’re not careful. Steering clear of typical errors ensures you’re getting the most out of your workouts while minimizing the risk of injury.

Rounding the Back

One of the most frequent mistakes when deadlifting is rounding your back. This poor form puts undue stress on the spine and can lead to serious injury.

  • Keep Your Spine Neutral: Imagine keeping a straight line from your head to your tailbone.
  • Chest Up and Shoulders Back: This cue helps maintain a neutral spine and engages the correct muscles.
  • Hip Hinge: Bend at the hips, not the waist, to prevent rounding.

To correct this, practice deadlifts without weights, focusing strictly on form. Use a mirror or ask a trainer for feedback to ensure you’re keeping that back nice and straight.

Using Improper Breathing Technique

Breathing might seem natural, but the technique is key during deadlifts.

  • Breathe Out on Effort: Exhale as you lift the weight, which helps maintain core stability.
  • Full Breath: Take a deep breath at the bottom of the lift to brace your core.

Improper breathing can cause a lack of core stability, making you more susceptible to injuries. A strong, braced core is like armor for your spine; always breathe with intention.

Not Engaging the Full Body

Deadlifting isn’t just a back exercise; it’s a full-body move. Not engaging the whole body is like trying to drive a car with one flat tire—it just doesn’t work as well.

  • Activate Your Legs: Drive through your heels and use your leg muscles to initiate the lift.
  • Squeeze Your Glutes: They should be firing at the top of the lift.
  • Grip Strength: It’s vital for maintaining hold of the barbell.

Remember to keep everything tight and engaged. When every part of your body works in unison, you’ll lift more efficiently and safely. Don’t just go through the motions—make every rep count by fully involving your muscles.

You’re setting yourself up for success by avoiding these common deadlifting errors. Keep refining your technique, and you’ll see improvements in strength and form, making your deadlifting sessions even more rewarding. Work with a coach or a knowledgeable workout buddy to keep your form on point, and never rush your progress; focus on technique over ego, and the gains will come.


When starting with deadlifts, it’s essential to focus on learning proper form and technique before piling on the weights. For beginners, a manageable starting point is typically about 45 pounds, which is the weight of the standard Olympic barbell. This allows you to get the hang of the movement without the added challenge of heavy weight.

Here are some practical tips for beginners:

  • Start with an empty barbell or very light weights to master the form.
  • Focus on keeping your core tight and back straight during the lift.
  • Practice the hip hinge, which is the foundation of the deadlift movement.
  • Increase weight gradually; a good rule of thumb is to add 5 to 10 pounds per week as you grow more comfortable with the technique.

Do not rush to increase the weight – your body needs time to adapt to this new challenge.


Once you’ve mastered the basics and have been deadlifting consistently for a few months, you might be considered at an intermediate level. An intermediate lifter can typically handle weights around 100 to 135 pounds. However, it’s still paramount to listen to your body and only increase weight when your form remains consistent.

Consider these tips to progress safely:

Mistakes to avoid at this level include overestimating your capacity and compromising on form to lift heavier weights.


Advanced lifters have often spent years perfecting their form and gradually increasing the weight they lift. For these individuals, lifting upwards of 200 pounds is not uncommon. Don’t get discouraged if these numbers seem out of reach – they come with time and dedication.

Advanced deadlifting entails:

  • Prioritizing progressive overload to challenge your muscles continually.
  • Using advanced techniques like deficit deadlifts or paused deadlifts for added difficulty.
  • Mixing in heavy and light days to allow for recovery while maintaining intensity.
  • Paying close attention to recovery, adequate rest, nutrition, and hydration are crucial.

Even at an advanced level, pushing too hard and too fast can lead to setbacks. It’s always better to err on caution and focus on longevity in your deadlifting journey.


Remember, the key to deadlifting success is mastering your form and listening to your body. Whether you’re just starting or pushing past your personal best, your journey is unique. Focus on gradual progression and stay mindful of your technique to ensure you build strength safely and effectively. Deadlifts are a powerful tool in your fitness arsenal, and with patience and practice, you’ll find the weight that challenges you without compromising your form. Keep lifting, keep learning, and celebrate every milestone on your path to deadlifting prowess.

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