Average Deadlift for a 16-year-old anywhere from 99 lbs to 309 lbs (45Kgs – 140Kgs). However, it varies from person to person because not everyone is the same. For example, some 16-year-old can easily 200 pounds deadlifts; however, some may struggle with that weight. One of the biggest concerns of youngsters and parents is getting themselves or their kids “Injured”. Therefore, the focus on Weight, Form, and Reps/Sets are required.
So How much Should a 16-year-old Deadlift?
It all comes down to How much you weight.
An average deadlift for a 16-year-old boy is 2 times your bodyweight. Therefore an average deadlift should be anywhere from 165 – 309 Lb (75 – 140 Kg). An average deadlift for a 16-year-old girl is 1.5 times your bodyweight. Therefore an average deadlift should be anywhere from 99 – 187 Lb (45 – 85 Kg). 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.
A deadlift is a compound movement requiring multiple muscle groups to engage while performing a deadlift. Don’t start with heavier weights straight away because you’re are likely to get injury on your lower back and other muscle group. Aim is to gain back muscle and strength over time.
Average Deadlift for 16-Year-Old Boy
The table below shows the average deadlift for 16 year old male the bodyweight and from there deadlift weight category is being located. Check which category you lie on. If you can deadlift your own bodyweight then you are in the beginner category, for intermediate you will need to lift 2 times your weight and for advanced you will need to lift 2.4 times your bodyweight.
| BODYWEIGHT | BEGINNER | INTERMEDIATE | ADVANCED |
|---|---|---|---|
| 110 – 154 Lb (50 – 70 Kg) | 110 – 154 Lb (50 – 70 Kg) | 220 – 309 Lb (100 – 140 Kg) | 264 – 370 Lb (120 – 168 Kg) |
| 154 – 198 Lb (70 – 90 Kg) | 154 – 198 Lb (70 – 90 Kg) | 309 – 397 Lb (140 – 180 Kg) | 370 – 476 Lb (168 – 216 Kg) |
| 198 Lb + (90 Kg)+ | 209 Lb (95 Kg) | 408 Lb (185 Kg) | 487 Lb (221 Kg) |
Average Deadlift for 16-Year-Old Girl
The table below shows the average deadlift for 16 year old female the bodyweight and from there deadlift weight category is being located. Check which category you lie on. If you can deadlift your own bodyweight then you are in the beginner category, for intermediate you will need to lift 1.5 times your weight and for advanced you will need to lift 2 times your bodyweight.
| BODYWEIGHT | BEGINNER | INTERMEDIATE | ADVANCED |
|---|---|---|---|
| 99 – 143 Lb (45 – 65 Kg) | 99 – 143 Lb (45 – 65 Kg) | 150 – 216 Lb (68 – 98 Kg) | 198 – 287 Lb (90 – 130 Kg) |
| 143 – 187 Lb (65 – 85 Kg) | 143 – 187 Lb (65 – 85 Kg) | 216 – 282 Lb (98 – 128 Kg) | 287 – 378 Lb (130 – 170 Kg) |
| 187 Lb + (85 Kg)+ | 192 Lb (90 Kg) | 293 Lb (133 Kg) | 386 Lb (175 Kg) |
- Must Read:- Average Dumbbell Curls for 16 Year Old
- Must Read:- Average Bench Press for 16 Year Old
- Must Read:- Average Squat for 16 Year Old
- Must Read:- Average Height to Body Weight
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, training lower back, core and Diet. Other factors such as bigger height, average weight, good supplement, bigger Muscle Mass, and average Body fat are a bonus. However, that does not mean you’re deadlift cannot increase.
How to perform Deadlift?
Deadlift should be performed correctly; otherwise, it can lead to major injuries. Priorities Form overweights, and this means to focus on your form first and gradually increase 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 with 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 push 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 8 :- While in the straight position, take a deep breath out and good back to Starting position.
How to increase your Deadlifts?
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 deadlift. 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, a 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, the form should get better, and it will increase your deadlift overtime. 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 their damaged muscle and strength to go up. It aims to track your calories throughout the days and the Macros. This is very beneficial as you will increase or decrease your weight significantly.
