Is a 405 Deadlift Good?

A 405 lb deadlift is good for most recreational lifters: Strength Level's community data lists the average male deadlift at 340 lb and the average female deadlift at 200 lb, so 405 is above average for both. How good it is depends on bodyweight. At 180 lb, 405 is 2.25x bodyweight and sits between the intermediate and advanced male standards. At 250 lb, the same lift is closer to novice. It also matters how the bar got to lockout.

Is a 405 deadlift good for your bodyweight?

Divide 405 by your bodyweight first. That single ratio does most of the work, because four plates is a different achievement at 150 lb than at 250 lb. These comparisons use Strength Level's male standards for a one-rep max, checked in October 2026:

• At 150 lb, 405 is 2.7x bodyweight, between advanced (377 lb) and elite (466 lb).
• At 160 lb, 405 is 2.53x bodyweight, just above the advanced standard of 398 lb.
• At 180 lb, 405 is 2.25x bodyweight, above intermediate (348 lb) and below advanced (438 lb).
• At 200 lb, 405 is about 2x bodyweight, a little above intermediate (382 lb).
• At 220 lb, 405 is 1.84x bodyweight, just under intermediate (413 lb).
• At 250 lb, 405 is 1.62x bodyweight, between novice (365 lb) and intermediate (458 lb).

Strength Level's numbers come from its users, not a random sample of adults. People who log their lifts on a strength site are stronger than the general population. So “intermediate” here means a lifter who has trained consistently, not an average adult. If you want to see every level instead of one milestone, the deadlift standards by bodyweight guide covers the full range.

Is a 405 deadlift good for a woman?

Yes, it is an elite-level pull for most female lifters. In the same dataset, 405 lb is above the listed elite female standard at every bodyweight up to 200 lb (397 lb). At 150 lb bodyweight, the elite standard is 349 lb, so 405 clears it by more than 50 lb. The listed average female deadlift is 200 lb, so a 405 deadlift is about double it.

What kind of 405 was it?

Before calling a 405 deadlift good, check which deadlift it was. The deadlift has fewer moving parts than the squat, but small changes in setup, grip, and lockout can still move the number without proving new strength.

1. Start height: a pull from blocks or the safety pins is a rack pull, not a deadlift. It shortens the range of motion, so the number does not compare to a pull from the floor.
2. Lockout: the 2026 IPF technical rules require locked knees and an erect finish with the shoulders back. A rep that stops short of that is not a full deadlift.
3. Hitching: the same rules disqualify a pull if the bar moves down before lockout or rests on the thighs on the way up. A hitched 405 is a different lift from a smooth one.
4. Stance: sumo and conventional are both legal in powerlifting, but they are not the same lift. Compare sumo to sumo and conventional to conventional.
5. Grip and gear: lifting straps take grip out of the test, and a belt or a longer, whippier deadlift bar can change the number. Write down what you used so later comparisons are honest.

What does a 405 deadlift for reps mean?

Pulling 405 for reps is a bigger strength signal than a single. Averaging the Epley and Brzycki one-rep-max formulas, 405 x 3 estimates a max around 437 lb, 405 x 5 estimates about 464 lb, and 405 x 8 estimates about 508 lb. You can plug your own set into the one-rep max calculator.

These formulas get less accurate as reps climb, and deadlift reps add another variable. Touch-and-go reps carry stretch and momentum from the rep before, which a single does not get, so a touch-and-go set can overestimate your max. Reset each rep if you want the estimate to compare with a one-rep pull.

How do you get from 315 to 405 on deadlift?

Adding a plate per side takes the same loop as every other strength goal: practice the lift, push hard sets, make small jumps, and keep a log that tells you what to beat next time. Schoenfeld and colleagues' 2021 review found that heavier loads build maximal strength best, so most of your deadlift work toward 405 should live in the low-rep range.

1. Pick one stance, one grip, and one start height, and keep them for the whole block.
2. Deadlift 1-2 times per week: one heavier day with sets of 2-5, and an optional lighter hinge such as the Romanian deadlift.
3. Add reps before load. ACSM's progression guidance suggests a 2-10% increase once you beat your target by 1-2 reps in two straight sessions. In the 300s, a 10 lb jump is under 3%.
4. Use rep targets as checkpoints: 355 x 5, 365 x 4, and 375 x 3 all estimate a max around 405.
5. Stop most sets with 1-2 reps left so your setup and lockout stay the same as the weight goes up.
6. If the lift stalls for 3-4 weeks, check sleep, food, and total hinge volume before changing the whole program.

For the week-to-week logging, see how to track progressive overload. If you have been stuck in the 300s for months, the checklist in why you might not be getting stronger will usually find the problem.

How does a 405 deadlift compare to your other lifts?

Many gyms treat a 135 overhead press, a 225 bench, a 315 squat, and a 405 deadlift as the one-, two-, three-, and four-plate milestones. The deadlift is usually the heaviest of your lifts, so it is often the first place you see four plates. Use the other milestones to check balance, not to rank yourself. You can check whether a 315 squat is good, whether a 225 bench is good, or what overhead press standards say about a 135 press.

What should your next deadlift goal be after 405?

Pick the next goal based on the kind of 405 you hit. If it was a grinder, a hitch, or you are not sure about the lockout, make it repeatable first: 405 x 2, then 405 x 3, with every rep reset from the floor. If it was already clean, choose a target that fits your size. Lighter lifters might chase 2.5x bodyweight. Heavier lifters might aim for 455, then five plates at 495.

So is a 405 deadlift good? Yes, it is above average for almost everyone. It means the most when you know your bodyweight ratio, the rep was a clean pull from the floor, and your log shows what you need to hit next.

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