Trap Bar Deadlift
Beginner-friendly deadlift variant. More upright. Easier on lower back. Often allows heavier loads.
Equipment Required
Primary Muscles
Secondary Muscles
Strength Standards
Bodyweight multipliers showing what you should be able to lift relative to your own weight.
| Level | untrained | novice | intermediate | advanced | elite |
|---|---|---|---|---|---|
Male | 1.05x | 1.55x | 2.1x | 2.85x | 3.65x |
Female | 0.65x | 1.05x | 1.5x | 2.15x | 2.8x |
Level Definitions
No specific training for the exercise
1-6 months of consistent training
6 months - 2 years of training
2-5 years of dedicated training
5+ years, competitive-level strength
Individual results vary based on genetics, training history, and other factors. Use these as general guidelines, not absolute measures.
RPE Prescriptions
Recommended sets and rep ranges based on your target intensity level.
What is RPE?
RPE (Rate of Perceived Exertion) is a 1-10 scale measuring how hard a set feels. It's based on Reps in Reserve (RIR) - how many more reps you could have done. For example, RPE 8 means you stopped with 2 reps left before failure.
| RPE | Sets | Rep Range | Training Zone |
|---|---|---|---|
55 RIR | 3 | 6-10 | Technical |
64 RIR | 4 | 4-6 | Strength |
73 RIR | 4 | 3-5 | Strength |
82 RIR | 3 | 2-4 | Heavy |
91 RIR | 3 | 1-3 | Near Max |
100 RIR | 2 | 1 | Max |
Training Zone Guide
Focus on form and movement patterns. Low fatigue, skill development.
Build work capacity. Higher rep counts to accumulate training volume.
Primary strength adaptation zone. Challenging but sustainable.
Heavy work for strength gains. Requires adequate recovery.
Very heavy loads. Use sparingly for peaking or testing.
All-out effort. Save for PRs or competition prep.
Weight Suggestions Algorithm
How the app calculates recommended working weights for Trap Bar Deadlift.
Percentage of 1RM by RPE
| RPE | 5 | 6 | 7 | 8 | 9 | 10 |
|---|---|---|---|---|---|---|
| % of 1RM | 71% | 75% | 80% | 85% | 91% | 100% |
Weight Calculator
Starting Weight Estimate
Enter your bodyweight to see an estimate
Working Weight by RPE
Enter your 1RM to see recommended weights at each RPE level.
How it works:
- New lifters: Starting weight = bodyweight × 2.1 × 1
- Experienced lifters: Working weight = 1RM × RPE percentage (e.g., RPE 8 = 85% of 1RM)
- Warmups: 3-4 progressively heavier sets before working sets