Answer: An average deadlift for a 14-year-old is 1.5 times your body weight. Therefore an average deadlift should be anywhere from 76 Kg to 90Kg. This is just a rough weight you should be working towards for the deadlift. However, your average deadlift might be different from person to person. Check your average height to body weight.
Heavier weights do not always mean; gaining muscles and strength after spending numerous hours testing different strategies to grow back muscle and strength. You’re very likely to injure your lower back. A deadlift is a compound movement requiring multiple muscle groups to engage while performing a deadlift.
| BODYWEIGHT | BEGINNER | INTERMEDIATE | ADVANCED |
|---|---|---|---|
| 99 – 120 Lb (40.8 – 54 Kg) | 99 – 120 Lb (40.8 – 54 Kg) | 148.5 – 180 Lb (67.3 – 82 Kg) | 198 – 240 Lb (89– 109 Kg) |
| 121 – 140 Lb (54 – 63.5 Kg) | 121 – 140 Lb (54 – 63.5 Kg) | 181 – 210 Lb (82 – 95 Kg) | 241 – 280 Lb (109 – 127 Kg) |
| 141 Lb + (64 Kg)+ | 141 Lb + (64 Kg)+ | 210 Lb + (95 Kg)+ | 280 Lb+ (127 Kg) + |
We recommend this belt as it will provide protection to your Lower back when performing Heavy deadlifts
- Must read:- Average Dumbbell curls for 14-year-old
- Must read:- Average Bench Press for 14-year-old
- Must read:- Average Squats for 14-year-old
Factors which may affect your deadlift
- Height
- Weight
- Diet
- Exercise frequency
- Supplement Intake
- Body fat
- Muscle Mass
Everyone is different in their own ways. Focus on yourself rather than chasing weights to impress others. The most important factors are training deadlift frequently and Diet. Other factors such as bigger height, average weight, good supplements, bigger Muscle Mass, and average Body fat are a bonus. However, that does not mean your deadlift cannot increase.
How to perform a Deadlift?
Deadlifts should be performed correctly; otherwise, they can lead to major injuries. Priorities Form overweights, and this means focusing on your form first and gradually increasing your weight on the deadlift. Here is how to perform Deadlift.
STEP 1:- Have the barbell ready where it’s placed very close to the shin
STEP 2:- Bend down while keeping straight back and grip the barbell shoulder width apart
STEP 3:- Keep the knees parallel to each other and ensure it’s inside the forearms.
STEP 4:- Grip your hand hard to the barbell and take a DEEP breath in.
STEP 5:- Focus on pushing the ground away.
STEP 6:- Pull the barbell while keeping the elbows straight.
STEP 7:- From the starting position move the whole body to stand straight while holding the barbell.
STEP 8:- Ensure the back is straight throughout the whole deadlift.
STEP 9:- While in the straight position, take a deep breath out and good back to Starting position.
Training Cycle to Increase Deadlift:
FIND ===> AIM ===>TRAIN ===> TRACK ===>REPEAT ===>INCREASE
The cycle above is for anyone who’s trying to increase their deadlift. At the very first, FIND a medium weight for your deadlift. This can be done by testing different weight deadlifts. AIM for 4 sets with 12 clean reps. The correct form should be applied when performing a deadlift. Rest time should be 60-120 seconds between each rep. TRAIN your deadlift once a week on your back day or a pull day (Consistency is key). TRACK your weights, the number of sets, reps and rest time between each set. This will help you remember your last deadlift numbers. REPEAT the process until you’re comfortable with the deadlift weight. INCREASE, finally you should be increasing the weight reasonably.
The result of this will be incredible as your strength will go up, your body weight should increase, your form should get better, and it will increase your deadlift over time. Remember, this won’t happen overnight; it’s a long process/investment. It could take a month or two, but you have been consistent and disciplined.
Diet: Most people forget how important diet is when it comes to muscle growth or strength. Food works in a sense where the more you eat, the more you can grow. However, it depends on what you eat. For example, eating more sugar, fat and junk foods will grow excess fat. More Carbs will increase your body weight, and more protein will increase your overall growth.
Your Diet should be a balanced meal. Eat enough protein, carbohydrates and fat. At the very least, you should be eating 3 meals a day to increase your deadlift. You probably see most bodybuilders and powerlifters; they eat many foods and train hardcore. This allows the damaged muscle and strength to go up. It aims to track your calories throughout the days and your Macros. This is very beneficial as you will increase or decrease your weight significantly.
