Finding the Right Starting Weight for Deadlifts (Beginner's Guide)

Starting a deadlift routine can feel very intimidating for beginners. One of the most common questions beginners ask is: “How much weight should I start with?”

While the exact answer is different for each person, the key is to begin conservatively and focus on form.

This guide will help you determine a safe, effective starting weight for deadlifts in a casual, beginner-friendly way.

Start Light and Master Your Form First

It’s tempting to load up the bar, but beginning with too heavy a weight can lead to rounded backs and bad habits that increase injury risk. Instead, start light, even with just the empty bar, and master the movement pattern.

Many trainers recommend starting with just a standard 45-pound barbell (or lighter, if available) to practice form. Using little to no weight at first might seem easy, but it helps you learn the hip-hinge motion and engage the right muscles without straining.

Don’t worry about looking weak; even experienced lifters warm up with very light weights or an empty bar. In fact, starting with an empty bar can be the best approach; it helps you build confidence and ingrains good technique. Only once you can maintain a flat back and smooth form with a light weight should you begin adding load.

Knowing your starting weight is important when you’re new to deadlifting, but proper technique is also paramount.

Also, consider following this deadlift warm-up guide to ensure you’re properly preparing before attempting your first deadlift set.

Determining Your Starting Deadlift Weight

After practicing with an empty bar or light dumbbells, you can move on to finding a suitable starting weight for your working sets.

A simple rule of thumb for beginners is to choose a weight you can lift about 10–15 times with good form. In other words, the weight should be challenging by the last few reps of a set, but not so heavy that your form falls apart. For many people, this might be somewhere between 50–75 pounds to start, but it varies widely.

Here are some tips to find your number:

Test with a moderate load

If the empty bar (45 lb) feels very easy for 10+ reps, try adding a small amount, such as 10-pound plates on each side (bringing it to 65 lb). If you can still do ~10 reps easily, you can gradually increase a bit more.

Use what you are comfortable lifting for about 15 reps without much difficulty while you focus on mechanics.

Consider body weight and strength level

Your body weight can influence your starting point. Generally, a person with a higher body weight tends to have more absolute strength at the start than a very light person (simply because of more overall muscle mass).

For example, strength standards data shows that the average beginner male (with some training) can deadlift roughly his own body weight (100% of body weight) for one max rep, while a beginner female can lift roughly half of her body weight (50–60%) for one rep. This means a 180-pound novice man might eventually deadlift ~180 lb for a single rep, whereas a 140-pound novice woman might handle around 70–85 lb once.

Your starting training weight should be much lighter, but these figures highlight that body size plays a role in strength. If you’re on the lighter side or have never trained, don’t be surprised if your starting weight is below the standard 45 lb bar. On the other hand, a heavier or more athletic individual might find 45 lb very easy and start a bit higher.

Use plates or modifications if needed

If a standard Olympic bar (45 lb) is too heavy or hard to handle initially, you can use a lighter training bar (often 15 lb or 25 lb) or kettlebells/dumbbells to simulate the deadlift motion. Conversely, if you do start with the empty bar and it feels too light, add weight in small increments. Small 5 lb or 10 lb plates on each side can increase the challenge without a huge jump.

As you start lifting heavier deadlift weights, you may want to explore different accessories like lifting straps to improve your grip and ensure a safe lift.

Remember, these are just starting points. Everyone’s “right” starting weight is different. Your goal is to pick a load that lets you perform the exercise correctly while feeling a bit of effort on the last few reps.

Tip: Incorporating bodyweight back exercises, like those from this guide on back exercises, can enhance your stability and posture for a more effective deadlift.

The Role of Body Weight and Strength Standards

You might wonder if there is a chart or standard for what “a beginner should lift.”

As mentioned, body weight is one factor. Strength training data and standards give us some rough benchmarks. For example, Strength Level found that male beginners (on average) deadlift around 173 lb for a single max rep, and female beginners around 84 lb. These numbers represent a one-rep maximum (1RM) effort (the most you could lift once) for people who have started training. They are not the weights you should train with right off the bat, but rather potential goals after some practice. In practical terms, your working sets will be a fraction of that.

If we translate those standards to a starting working weight: it could be around 50% of your body weight (or less) for a beginner’s set of 5–10 reps. So a 160 lb person might begin with roughly 80 lb for reps, whereas a 200 lb person might start around 100 lb for reps, give or take. These are very general estimates; always listen to your body. The safest approach is to start on the lighter side and increase if it’s too easy rather than starting too heavy.

Signs You’re Lifting Too Much (or Too Little)

Signs the Weight is Too Heavy

• Your form breaks down early.
• You cannot complete the desired reps.
• You feel sharp pain or discomfort (especially in the lower back).
• You find yourself straining abnormally hard.
• Your form breaks down early.
• You cannot complete the desired reps.
• You feel sharp pain or discomfort (especially in the lower back).
• You find yourself straining abnormally hard.

Signs the Weight is Too Light

• All your reps feel easy and identical.
• You don't feel any muscle fatigue.
• You've been using the same weight for several sessions without challenge.

Progressive Overload: How to Safely Increase Deadlift Weight

Gradually increasing weight (5–10 lb per week) or increasing reps or sets at the same weight ensures steady progress without injury. Prioritize technique and adjust load according to your comfort and capability.

Deadlifting is a marathon, not a sprint, and by beginning with the right weight, you set yourself up for steady, safe improvement.

If you want professional help in your pocket, then be sure to try the Flex AI app!

References:

Ardison, S. (2025, February 18). How to Deadlift Safely With Proper Form: Step-by-Step. Nerd Fitness. Retrieved from https://www.nerdfitness.com/blog/strength-training-101-the-deadlift/

Bumgardner, T. (2018, April 17). How To Deadlift: A Beginner’s Guide. Bodybuilding.com. Retrieved from https://www.bodybuilding.com/content/how-to-deadlift-beginners-guide.html

Roland, J. (2024, April 26). How to Start Lifting Weights: A Beginner’s Guide. Healthline. Retrieved from https://www.healthline.com/health/how-to-start-lifting-weights

Cole, S. (2024, February 16). A Beginner’s Guide to Deadlifting. Mind Pump Media. Retrieved from https://www.mindpumpmedia.com/blog/a-beginners-guide-to-deadlifting

Cooper, M. (2022, November 1). Deadlift Standards for Men & Women. Speede Fitness. Retrieved from https://speede.fit/blogs/news/what-is-a-good-deadlift-weight

Duquette, S., & Walker-Ng, M. (2024, June 27). What’s Progressive Overload & How Should You Do It? Outlift. Retrieved from https://outlift.com/progressive-overload/

DMoose. (n.d.). 4 Surprising Signs That Indicate You Should Be Lifting Heavier Weights. DMoose Blog. Retrieved from https://www.dmoose.com/blogs/training/lifting-heavier-weights