Is 396 lbs deadlift good? Hell yes, but context matters. For men, it’s a strong intermediate-to-advanced lift, well above the ~331 lbs average. For women? It’s elite-level strength—smashing the ~196 lbs average. Ultimately though, ‘good’ depends on YOUR bodyweight, experience, and goals. Let me break it down for you.
1. 396 lbs for Men and Women
| Strength Level | Male Weight | Female Weight |
|---|---|---|
| Beginner | 173 lb | 84 lb |
| Novice | 246 lb | 132 lb |
| Intermediate | 336 lb | 193 lb |
| Advanced | 440 lb | 265 lb |
| Elite | 552 lb | 345 lb |
First, Let’s Talk Numbers for Men:
Look, pulling 396 lbs is objectively strong. Let’s get real for a second – the average barbells deadlift for men who train hovers around 331 lbs. So, hitting 396? That means you’re already pulling more than a significant chunk of guys in the gym. According to standard strength training classifications, lifting this weight consistently puts you firmly in the intermediate to advanced lifter category. It’s not beginner territory anymore; it shows serious dedication and solid technique. You’ve put in the work, and this number proves it. That’s definitely something to be proud of.
Now, For the Women:
Ladies, let’s shift gears. A 396 lbs deadlift for women? That’s not just “good” – that’s straight-up elite. Seriously impressive. The average deadlift for women who train is about 196 lbs. Think about that for a second. Doubling that average and then some? That places you in a very rare category. Achieving this requires exceptional strength, often years of incredibly focused training, fantastic technique, and likely some serious genetic horsepower. It’s a massive accomplishment that speaks volumes about your power and dedication. Don’t let anyone tell you otherwise.
2. Your Bodyweight = The Game Changer
We can’t just throw numbers around without considering you. While 396 lbs is a big number on its own, what really tells the story for you is how it stacks up against your own bodyweight. Think about it: pulling 396 lbs means something very different if you weigh 150 lbs versus 250 lbs.
A common benchmark I see cited (like in Men’s Health) and use myself when evaluating relative strength is pulling 1.5 to 2 times your own bodyweight. That’s generally considered a sign of being very strong.
- If you weigh 200 lbs, pulling 396 lbs is nearly 2x your bodyweight. That’s very strong, no matter your gender.
- If you weigh 265 lbs, pulling 396 lbs is about 1.5x your bodyweight. Still impressive and strong!
- If you weigh 130 lbs (especially as a woman) pulling 396 lbs? That’s over 3x bodyweight! That’s stratospheric, world-record potential strength. Mind-blowing.
- Suddenly, that raw number “396” tells a very different story depending on who’s lifting it, doesn’t it?
3. “Good” is Personal: Your Journey Matters
Calling a lift “good” isn’t just about comparing it to averages or multipliers, though. I’ve seen this time and again with clients:
- Your Goals: Are you training for powerlifting competitions, general fitness, sports performance, or just feeling capable? A 396 lb deadlift is phenomenal for powerlifting, outstanding for sports, and frankly, superhero-level for general fitness.
- Your Experience: Is this lift the result of 6 months of training or 6 years? Hitting 396 lbs after a couple of years is fantastic progress. For a seasoned veteran, it might be a solid training max or part of a bigger peak.
- Your Age & Health: Strength potential and training focus naturally shift over time. What’s impressive at 25 might look different at 55, and that’s perfectly okay! Health and sustainable progress are key.
- Your Starting Point: Where did you begin? Smashing through a long-standing plateau to hit 396 is a huge win, regardless of how it compares globally.
So, Is 396 lbs a Good Deadlift?
- For Men: Absolutely yes. It’s above average and places you well into the intermediate/advanced strength levels. It’s a significant achievement worthy of respect.
- For Women: Unequivocally yes, and then some. It’s an elite-level lift, placing you among the strongest female lifters. It’s an extraordinary feat.
The most important measure is your own progress. Hitting 396 lbs is a massive milestone that demonstrates serious strength and commitment, whether it took you 2 years or 10. It means you’ve pushed your limits, honed your technique, and built resilience. That, in my book, is always “good.” Own that lift. Be proud of what your body can achieve. Now, what’s the next goal? Let’s get after it.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.