Deadlifting provides an excellent measure of your overall strength and power. It requires your upper and lower body to work together to generate enough power off the floor whilst keeping your body in an optimal lifting position.
Deadlifting 405, also known as lifting four 45 pound plates, is a common aim in the lifting community. So, how easy is it to lift? What factors affect your deadlift strength? I’ve discussed this below to help you lift more off the floor.
Deadlifting 405 will take at least a year to achieve with a well-organized, periodized training program. A 405 deadlift takes more time for most lifters, with different factors affecting progress.
What do the Strength Standards mean?
Strength standards are an arbitrary level of strength that you can expect to achieve for different lifts. They are most commonly used for the deadlift, squat, and bench which are known as the big three lifts in the powerlifting community.
Different factors such as age and gender can affect your strength level. I’ll go into more detail regarding these later in the article. For now, let’s focus on what the strength standards mean:
Beginner - A beginner lifter can perform a deadlift with the correct technique. They have practiced for at least a month. Stronger than 5% of lifters.
Novice - A novice lifter has been training for at least six months with success. They can perform the correct deadlift technique whilst progressing their deadlift number. Stronger than 20% of lifters.
Intermediate - An intermediate lifter has been training the deadlift regularly for at least two years. Their numbers have been steadily progressing and they incorporate some accessory work and deadlift variations. Stronger than 50% of lifters.
Advanced - An advanced lifter has seen deadlift progression over a period of five years. They perform periodized deadlift-specific training, with multiple variations and accessory work programmed successfully. Stronger than 80% of lifters.
Elite - An elite lifter has dedicated over five years to serious training. They regularly compete at an elite level. Stronger than 95% of lifters.
Here are the deadlift standards according to the lifter categories I’ve described above:
1. Male Deadlift Standards (lbs)
2. Female Deadlift Standards (lbs)
Is 405 a Good Deadlift?
What Affects the Weight for Deadlifting?
Male Strength Standards (Bodyweight)
Female Strength Standards (Bodyweight)
- More muscle mass
- More connective tissue around the joints to provide lifting stability
- Better body leverage and a stronger lifting base
4. Experience Level
How to Deadlift 405 lbs
1. Practice Your Technique:
- Assume the correct stance before placing your hands on the bar. Check your feet are correctly positioned in relation to your body and the bar
- Drive through the floor as you lift the bar off the ground. Think about driving through your heels
- Keep a neutral spine position with your head facing forward
- Take the slack out of the bar and contract your lats before lifting
2. Perform Accessory Work
- Address your weak points at different phases in the lift by doing regular accessory work
- Perform the exercises after your main compound lifting session is finished
- Divide your deadlift into the bottom pull, mid-range, and lockout
- Use popular accessory exercises such as deficit deadlifts, banded deadlifts, and rack pulls depending on your weak point
3. Build Muscle Strength
- Improve the strength of your prime movers including your quads, hamstrings, glutes, and back
- Add exercises such as leg presses, hip thrusts, and good mornings into your workout routine
About the Program
Our Deadlift 2.0 program is a 12-week strength plan designed to boost your Deadlift PR.
The program follows a schedule of THREE 60-90 minutes training sessions per week. The training is scheduled for Monday, Wednesday, and Friday, but you can adjust the days to fit your weekly routine, as long as you follow the pattern of one training day followed by one cooldown day, with two days of rest after every third session.
The training is structured into 3 main blocks, with each block lasting for 4 weeks:
Who Is the Program For?
The plan is fit for both male and female athletes and is especially good for Powerlifters and Olympic lifters, but also for fans of deadlifting and strength training. All training requires access to basic equipment.
- Split into 3 block of 4 weeks (12 weeks total)
- 40 unique exercises, with video tutorials
- Pre and post-workout stretch and special warmups
- Mobile friendly PDF version
- LIFETIME access
Can women deadlift 405 pounds?
Strength standards are higher for men due to differences in biology and genetics.
Deadlifting 405 as a woman would be considered an elite lift even for heavier lifters.
It’s definitely possible, but would require years of training to achieve.
How long will it take to deadlift 405 or 500 pounds?
Deadlifting 405 pounds will take at least one year of well-organized training, with most people taking longer. Getting to 500 pounds will take years of serious training, with most people never achieving it.
Deadlifting 500 pounds is classed as an elite lift, with a specific deadlift strength program required.
A 405 pound deadlift is achievable for most recreational gym goers with a well-organized gym program. Some lifters may take around a year whilst others will take much longer. Women lifting 405 are classed as elite-level lifters meaning it takes much longer than men to achieve.
Factors such as age, gender, training history, and genetics may all play a role. Practice the correct technique, perform regular accessory work, and strengthen your prime movers to improve your deadlift performance.
Have you deadlifted 405 before? What are your current deadlift goals? Talk to me down below!
- The Relationship Between Physical Characteristics and Maximal Strength in Men Practicing the Back Squat, the Bench Press and the Deadlift // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039481/
- A Comparison between Male and Female Athletes in Relative Strength and Power Performances // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7930971/
- Current Concepts in Periodization of Strength and Conditioning for the Sports Physical Therapist // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637911/
- The concept of skeletal muscle memory // Wiley: https://onlinelibrary.wiley.com/doi/full/10.1111/apha.13465
- Genetics and Athletic Performance // OpenAccess: http://openaccess.lokmanhekim.edu.tr/bitstream/handle/20.500.12591/437/Essay%20I.pdf
Sergii is a professional weightlifter and National team member in the past. Competed in 94 kg w/c, won multiple medals on national competitions.
Nowadays Sergii is responsible for designing training programs, writing blog articles, doing live commentary of international weightlifting competitions, running different sport & fitness educational seminars, including Olympic weightlifting together with Oleksiy Torokhtiy all around the globe.