An average deadlift for a 18-year-old male is 2.1 times your bodyweight. Therefore an average deadlift should be anywhere from 308 – 375 Lb (140 – 170 Kg). An average deadlift for a 18-year-old female is 1.5 times your bodyweight. Therefore an average deadlift should be anywhere from 185 – 251 Lb (84 – 114 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. Check your average height to body weight.
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.
It’s very important to have a better Grip when performing Deadlifts, So we recommend these Liquid Chalk.
We recommend this belt as it will provide protection to your Lower back when performing Heavy deadlifts
Average Deadlift for 18-Year-Old Male
The table below shows the average deadlift for 18 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 2.1 times your weight and for advanced you will need to lift 2.5 times your bodyweight.
| BODYWEIGHT | BEGINNER | INTERMEDIATE | ADVANCED |
|---|---|---|---|
| 125 – 170 Lb (57 – 77 Kg) | 125 – 170 Lb (57 – 77 Kg) | 264 – 357 Lb (120 – 162 Kg) | 436 – 424 Lb (142.5 – 192.5 Kg) |
| 170 – 214 Lb (77 – 97 Kg) | 170 – 214 Lb (77 – 97 Kg) | 357 – 447 Lb (162 – 203 Kg) | 424 – 535 Lb (192.5 – 242.5 Kg) |
| 214 Lb + (97 Kg)+ | 214 Lb + (97 Kg)+ | 447 Lb + (203 Kg)+ | 535 Lb+ (242.5 Kg) + |
Average Deadlift for 18-Year-Old Female
The table below shows the average deadlift for 18 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 |
|---|---|---|---|
| 103 – 148 Lb (47 – 67 Kg) | 103 – 148 Lb (47 – 67 Kg) | 155 – 221 Lb (70.5 – 100.5 Kg) | 207 – 295 Lb (94 – 134 Kg) |
| 148 – 192 Lb (67 – 87 Kg) | 148 – 192 Lb (67 – 87 Kg) | 221 – 288 Lb (100.5 – 130.5 Kg) | 295 – 383 Lb (134 – 174 Kg) |
| 192 Lb + (87 Kg)+ | 192 Lb + (87 Kg)+ | 288 Lb + (130.5 Kg)+ | 383 Lb+ (174 Kg) + |
We recommend this belt as it will provide protection to your Lower back when performing Heavy deadlifts
- Must read:- Average Bench Press for 18 year old
- Must read:- Average Dumbbell Curls for 18 year old
- Must read:- Average Squat for 18 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, 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.
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