Deadlift: Is 135 Pounds Good? What It Means for Different Lifters

Is 135 a Good Deadlift?

Assessing whether 135 pounds (61.2 kg) constitutes a "good" deadlift is highly relative, depending significantly on an individual's body weight, sex, training experience, and specific fitness goals. For many beginners, particularly women, it represents a substantial achievement and a solid foundation, while for more experienced lifters, it often serves as a warm-up or a lighter training day weight.

Defining "Good" in Deadlifting

The concept of a "good" deadlift is not absolute; it's a multi-faceted assessment based on individual context and performance metrics.

• Relative vs. Absolute Strength:
  • Absolute Strength refers to the maximum amount of weight an individual can lift, regardless of their body size. 135 lbs is an absolute measure.
  • Relative Strength considers strength in proportion to an individual's body weight. A 135 lb deadlift by a 120 lb person is relatively stronger than the same lift by a 200 lb person. This is often a more meaningful metric for assessing functional strength and athletic performance.
• Factors Influencing Performance:
  • Body Weight and Composition: Heavier individuals often have the potential to lift more absolute weight due to greater muscle mass and bone density, but their relative strength might be lower than a lighter individual lifting the same weight.
  • Sex: Due to inherent physiological differences in muscle mass distribution and hormonal profiles, men generally possess greater absolute strength than women. A 135 lb deadlift typically represents a more significant achievement for women than for men.
  • Training Age and Experience: A lifter who has been training for years will have a different benchmark for "good" compared to someone who just started.
  • Training Goals: Whether the goal is general strength, powerlifting competition, or functional fitness will influence what constitutes an appropriate and "good" lift.
  • Technique and Form: Crucially, a "good" deadlift is always one performed with impeccable form to maximize muscle activation and minimize injury risk, regardless of the weight.

Is 135 Pounds a Significant Weight?

Considering the various factors, 135 lbs (often represented as one 45 lb plate on each side of a 45 lb Olympic barbell) holds different significance across training levels:

• For Beginners:
  • For many individuals new to strength training, especially women, deadlifting 135 lbs is a substantial milestone. It signifies a foundational level of strength across the posterior chain (glutes, hamstrings, lower back) and the core. It demonstrates proficiency in the hip hinge movement pattern and the ability to brace effectively.
  • For men, 135 lbs often serves as a good starting point or an early intermediate weight after mastering form with lighter loads.
• For Intermediate Lifters:
  • For someone with several months to a year or more of consistent training, 135 lbs might be a warm-up weight or a weight used for higher repetitions on a lighter training day. An intermediate lifter would typically be working with weights significantly higher than this for their maximal lifts.
• For Advanced Lifters:
  • For advanced lifters, 135 lbs is almost exclusively a warm-up weight used to prepare the body for much heavier working sets. It is not considered a challenging or "good" working weight in terms of their maximal strength.

Understanding Strength Standards

To provide more objective context, strength standards are often used, typically categorized by body weight and experience level. While these are general guidelines, they offer a framework:

• Relative to Bodyweight:
  • A common strength goal for general fitness is to deadlift 1.0 to 1.5 times one's body weight.
  • Achieving a 2.0 times body weight deadlift is often considered a strong lift for recreational lifters.
  • Elite powerlifters may lift 2.5 to 3.0 times their body weight or more.
• Benchmarking 135 lbs:
  • For a 135 lb individual, lifting 135 lbs is a 1.0x body weight deadlift, which is a commendable achievement for a beginner.
  • For a 200 lb individual, 135 lbs is a 0.67x body weight deadlift, indicating a more foundational or warm-up level.

The Primacy of Form Over Weight

Regardless of the weight on the bar, the most critical aspect of any deadlift is proper form. Lifting too much weight with poor technique is not only inefficient but also significantly increases the risk of injury, particularly to the lumbar spine.

• Injury Prevention: Correct biomechanics ensure the load is distributed safely across the muscles and joints, protecting the spine, hips, and knees.
• Effective Muscle Activation: Proper form ensures that the target muscles—glutes, hamstrings, erector spinae, and lats—are effectively engaged, leading to optimal strength gains.
• Long-Term Progression: Building a strong foundation with correct technique at lighter weights allows for safe and sustainable progression to heavier loads over time. A "good" deadlift is always one that can be executed safely and repeatedly.

How to Progress Beyond 135 Pounds Safely

If 135 lbs is your current benchmark and you aim to increase your deadlift, consider the following principles:

• Mastering Technique: Continuously review and refine your deadlift form. Record your lifts and analyze them, or have an experienced coach observe you. Focus on the hip hinge, bracing, and maintaining a neutral spine.
• Progressive Overload Principles:
  • Increase Load: Gradually add small increments of weight (e.g., 2.5-5 lbs) to the bar over time.
  • Increase Volume: Perform more sets or repetitions with the same weight.
  • Increase Frequency: Deadlift more often, ensuring adequate recovery.
• Accessory Exercises: Strengthen supporting muscle groups. Examples include:
  • Glute-Ham Raises or Nordic Curls: For hamstring strength.
  • Good Mornings or Back Extensions: For lower back and posterior chain.
  • Pull-ups or Rows: For lat and upper back strength, crucial for maintaining bar path.
  • Core Work: Planks, bird-dogs, and anti-rotation exercises to enhance bracing.
• Recovery and Nutrition: Adequate sleep, proper nutrition (sufficient protein, carbohydrates, and healthy fats), and hydration are essential for muscle repair, growth, and performance.
• Coaching and Assessment: Consider working with a certified strength and conditioning coach. They can provide personalized programming, technique feedback, and help identify and address weaknesses.

When to Seek Professional Guidance

If you experience persistent pain during or after deadlifting, struggle with technique despite self-correction, or have pre-existing conditions, consult with a qualified healthcare professional (e.g., physical therapist, sports medicine physician) or a certified strength and conditioning specialist. They can provide a thorough assessment and guidance to ensure your training is safe and effective.