How Much Maximum Weight Can the Average Person or Average Man Lift?

Understanding how much the average person can lift helps set realistic expectations for strength training. Whether you're comparing lifts like the deadlift, bench press, squat, or overhead press, this guide breaks down exactly how much weight the average man or untrained lifter can handle and what influences these numbers.

What Determines the Amount of Weight a Person Can Lift?

Strength levels aren’t random they depend on several factors, including:

• Body weight / bodyweight ratio

• Muscle mass

• Training experience (untrained vs trained)

• Technique and range of motion

• Upper body vs lower body strength

• Genetics and relative strength

• Risk of injury tolerance

Even among millions of men, lifting abilities vary widely. A man who weighs more often lifts more, while lighter lifters excel in relative strength.

Deadlift Standards for Men and How Much Weight the Average Man Can Lift

The deadlift is one of the greatest tests of human strength. It activates major muscles, demands a strong grip, and allows heavier loads than most lifts.

How Much Weight Can an Untrained Man Deadlift?

An average untrained man can typically deadlift around body weight.
For example, a man who weighs 150–180 lb is usually able to deadlift 135–185 lb with proper technique.

How Much Weight Can a Trained Lifter Deadlift?

With consistent strength training:

• Intermediate lifters: 1.5× bodyweight

• Advanced lifters: 2× bodyweight

• Powerlifters: far more (300–600 lb+)

• Strongman athletes: 800+ lb in strongman competitions (feats of strength)

Deadlifts also improve your ability to lift and carry heavy objects in daily life.

Bench Press Strength Standards for Average Men

The bench press measures upper body strength especially chest, triceps, and shoulders.

Untrained Bench Press Strength

The average untrained guy can bench around 135 lb, the standard barbell with weight plates.

Trained Bench Press Strength

• Intermediate lifters: 185–225 lb

• Strong intermediate: 200 pounds bench is a common milestone

• Advanced lifters: 250–315 lb

• Powerlifters: 315–400+ lb for a single repetition (1RM)

Squat Strength and How Much Weight the Average Man Can Squat

The squat tests leg power, core strength, and overall muscle strength.

Average Untrained Man Squat

An untrained adult man can usually squat body weight or slightly less (95–135 lb).

Trained Lifter Squat Strength

• Intermediate: 1.25× bodyweight

• Advanced: 1.75× bodyweight

• Strongman / powerlifters: 2× bodyweight or more

Squats build huge muscle mass, especially in quads and glutes.

Overhead Press Strength Standards (OHP)

The overhead press is one of the hardest lifts because it isolates upper body strength.

Average Man OHP Strength

Untrained: 45–65 lb (empty barbell to 65)
Trained: 95–135 lb
Advanced: 155–185 lb

It heavily trains the triceps, shoulders, and stabilizing muscles required for barbell lifts.

Dumbbell Strength: How Much Can the Average Man Lift?

Some people prefer dumbbells over barbells.

• Dumbbell bench press (per hand): 25–40 lb for untrained

• Dumbbell shoulder press: 15–25 lb each

• Biceps curl: 15–25 lb for most beginners

Great for beginners trying to develop much muscle, improve form, and reduce the risk of injury.

How Much Weight the Average Guy Can Lift Based on Body Weight

Your body weight affects strength massively.

Typical Bodyweight-to-Strength Ratios

A man who weighs:

• 150 lb can deadlift 135–225 lb

• 180 lb can deadlift 155–275 lb

• 200 lb can deadlift 175–315 lb

Heavier men often lift more due to natural muscles to contract and leverage.

One-Rep Max (1RM) and How Much You’re Able to Lift

Your 1RM = the heaviest weight you can lift for one single repetition.

1RM gives clarity on:

• personal records

• how fast you’re trying to lift

• safe lifting ranges

• programming reps per set

• progress toward lifting heavy safely

Strength Training, Hypertrophy & Building Strength Over Time

If your goal is to get bigger and stronger, the formula is simple:

To Build Strength

• Heavy load

• Low reps (3–6)

• Longer rest

• Barbell lifts

To Build Muscle (Hypertrophy)

• Moderate heavy load

• 8–12 reps per set

• Focus on range of motion

• Higher volume training

Both methods help you lift heavier weights over time and reduce injuries.

Strongman, Powerlifting & the Limit of Human Strength

Elite athletes show us the limit of human strength:

• Powerlifters routinely lift 2–3× bodyweight

• Strongman athletes lift 800+ lb deadlifts, flip tires, and carry extreme loads

• These feats of strength demonstrate what’s possible with years of training

These are far beyond what the average American or average male can lift but they set amazing benchmarks.

Equipment That Helps You Lift More

Tools that help increase the amount of weight you can lift:

• Lifting straps for grip

• Weight plates for progressive overload

• Barbell for heavy compound lifts

• Dumbbell for isolation control

• Proper footwear for squats and deadlifts

Using tools responsibly reduces the risk of injury.

Final Thoughts on Strength Standards and Lifting Safely

Building strength takes time, patience, and proper technique.
Whether you’re lifting your first 135 lb barbell or aiming for twice your bodyweight, progress is always possible.

Focus on:

• Good form

• Safe range of motion

• Gradual progressive overload

• Consistent strength training

With smart programming, anyone can become bigger, stronger, and healthier regardless of whether you're a beginner or an advanced lifter.