Zercher Deadlift

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Hamstring, Gluteus Maximus, Quadriceps Femoris
Secondary Muscles	Erector Spinae, Trapezius
Stabilizer Muscles	Rectus Abdominis, Abdominal External Oblique, Forearm Flexors
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Hamstring, Gluteus Maximus, Quadriceps Femoris

Secondary Muscles

Erector Spinae, Trapezius

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique, Forearm Flexors

Grip Muscles

Forearm Flexors

Zercher Deadlift Average Weight [1RM]

Level
Beg.	47 kg (104 lbs)	25 kg (55 lbs)
Nov.	71 kg (157 lbs)	39 kg (86 lbs)
Int.	102 kg (224 lbs)	58 kg (127 lbs)
Adv.	137 kg (303 lbs)	80 kg (176 lbs)
Pro	177 kg (390 lbs)	104 kg (229 lbs)

Level

Beg.

47 kg
(104 lbs)

25 kg
(55 lbs)

Nov.

71 kg
(157 lbs)

39 kg
(86 lbs)

Int.

102 kg
(224 lbs)

58 kg
(127 lbs)

Adv.

137 kg
(303 lbs)

80 kg
(176 lbs)

Pro

177 kg
(390 lbs)

104 kg
(229 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Zercher Deadlift Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	25	41	62	88	116
55	29	47	69	96	126
60	34	52	76	104	135
65	38	58	82	111	143
70	43	63	89	119	151
75	47	68	95	126	159
80	51	73	100	132	167
85	55	78	106	138	174
90	59	82	111	145	181
95	62	87	116	151	187
100	66	91	122	156	194
105	70	95	126	162	200
110	73	99	131	167	206
115	77	104	136	173	212
120	80	107	140	178	217
125	84	111	145	183	223
130	87	115	149	187	228
135	90	119	153	192	233
140	93	122	157	197	238

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	40	61	87	117	150
20	46	69	99	134	172
25	47	71	102	137	177
30	47	71	102	137	177
35	47	71	102	137	177
40	47	71	102	137	177
45	45	67	96	130	168
50	42	63	90	122	157
55	39	59	84	113	146
60	35	53	76	103	133
65	32	48	69	93	120
70	29	43	62	84	108
75	26	39	55	75	96
80	23	35	50	67	86
85	21	31	44	60	77
90	19	28	40	54	70

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	15	26	40	58	78
45	17	29	44	62	83
50	20	32	48	67	88
55	22	34	51	71	92
60	24	37	54	74	97
65	26	40	57	78	101
70	28	42	60	81	104
75	30	44	63	84	108
80	31	46	65	87	111
85	33	49	68	90	115
90	35	51	70	93	118
95	37	53	73	96	121
100	38	54	75	98	124
105	40	56	77	101	126
110	41	58	79	103	129
115	43	60	81	105	132
120	44	62	83	108	134

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	21	33	49	68	89
20	24	38	56	78	101
25	25	39	58	80	104
30	25	39	58	80	104
35	25	39	58	80	104
40	25	39	58	80	104
45	24	37	55	76	99
50	22	35	51	71	93
55	20	32	47	66	86
60	19	29	43	60	78
65	17	27	39	54	71
70	15	24	35	49	63
75	14	21	31	43	57
80	12	19	28	39	51
85	11	17	25	35	45
90	10	15	23	31	41

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 25-35 Calories

Medium

🔥 35-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Zercher Deadlift Average Weight [1RM]

Zercher Deadlift Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	25	41	62	88	116
55	29	47	69	96	126
60	34	52	76	104	135
65	38	58	82	111	143
70	43	63	89	119	151
75	47	68	95	126	159
80	51	73	100	132	167
85	55	78	106	138	174
90	59	82	111	145	181
95	62	87	116	151	187
100	66	91	122	156	194
105	70	95	126	162	200
110	73	99	131	167	206
115	77	104	136	173	212
120	80	107	140	178	217
125	84	111	145	183	223
130	87	115	149	187	228
135	90	119	153	192	233
140	93	122	157	197	238

Age	Beg.	Nov.	Int.	Adv.	Pro
15	40	61	87	117	150
20	46	69	99	134	172
25	47	71	102	137	177
30	47	71	102	137	177
35	47	71	102	137	177
40	47	71	102	137	177
45	45	67	96	130	168
50	42	63	90	122	157
55	39	59	84	113	146
60	35	53	76	103	133
65	32	48	69	93	120
70	29	43	62	84	108
75	26	39	55	75	96
80	23	35	50	67	86
85	21	31	44	60	77
90	19	28	40	54	70

BW	Beg.	Nov.	Int.	Adv.	Pro
40	15	26	40	58	78
45	17	29	44	62	83
50	20	32	48	67	88
55	22	34	51	71	92
60	24	37	54	74	97
65	26	40	57	78	101
70	28	42	60	81	104
75	30	44	63	84	108
80	31	46	65	87	111
85	33	49	68	90	115
90	35	51	70	93	118
95	37	53	73	96	121
100	38	54	75	98	124
105	40	56	77	101	126
110	41	58	79	103	129
115	43	60	81	105	132
120	44	62	83	108	134

Age	Beg.	Nov.	Int.	Adv.	Pro
15	21	33	49	68	89
20	24	38	56	78	101
25	25	39	58	80	104
30	25	39	58	80	104
35	25	39	58	80	104
40	25	39	58	80	104
45	24	37	55	76	99
50	22	35	51	71	93
55	20	32	47	66	86
60	19	29	43	60	78
65	17	27	39	54	71
70	15	24	35	49	63
75	14	21	31	43	57
80	12	19	28	39	51
85	11	17	25	35	45
90	10	15	23	31	41

BW	Beg.	Nov.	Int.	Adv.	Pro
50	25	41	62	88	116
55	29	47	69	96	126
60	34	52	76	104	135
65	38	58	82	111	143
70	43	63	89	119	151
75	47	68	95	126	159
80	51	73	100	132	167
85	55	78	106	138	174
90	59	82	111	145	181
95	62	87	116	151	187
100	66	91	122	156	194
105	70	95	126	162	200
110	73	99	131	167	206
115	77	104	136	173	212
120	80	107	140	178	217
125	84	111	145	183	223
130	87	115	149	187	228
135	90	119	153	192	233
140	93	122	157	197	238

Age	Beg.	Nov.	Int.	Adv.	Pro
15	40	61	87	117	150
20	46	69	99	134	172
25	47	71	102	137	177
30	47	71	102	137	177
35	47	71	102	137	177
40	47	71	102	137	177
45	45	67	96	130	168
50	42	63	90	122	157
55	39	59	84	113	146
60	35	53	76	103	133
65	32	48	69	93	120
70	29	43	62	84	108
75	26	39	55	75	96
80	23	35	50	67	86
85	21	31	44	60	77
90	19	28	40	54	70

BW	Beg.	Nov.	Int.	Adv.	Pro
40	15	26	40	58	78
45	17	29	44	62	83
50	20	32	48	67	88
55	22	34	51	71	92
60	24	37	54	74	97
65	26	40	57	78	101
70	28	42	60	81	104
75	30	44	63	84	108
80	31	46	65	87	111
85	33	49	68	90	115
90	35	51	70	93	118
95	37	53	73	96	121
100	38	54	75	98	124
105	40	56	77	101	126
110	41	58	79	103	129
115	43	60	81	105	132
120	44	62	83	108	134

Age	Beg.	Nov.	Int.	Adv.	Pro
15	21	33	49	68	89
20	24	38	56	78	101
25	25	39	58	80	104
30	25	39	58	80	104
35	25	39	58	80	104
40	25	39	58	80	104
45	24	37	55	76	99
50	22	35	51	71	93
55	20	32	47	66	86
60	19	29	43	60	78
65	17	27	39	54	71
70	15	24	35	49	63
75	14	21	31	43	57
80	12	19	28	39	51
85	11	17	25	35	45
90	10	15	23	31	41

BW	Beg.	Nov.	Int.	Adv.	Pro
50	25	41	62	88	116
55	29	47	69	96	126
60	34	52	76	104	135
65	38	58	82	111	143
70	43	63	89	119	151
75	47	68	95	126	159
80	51	73	100	132	167
85	55	78	106	138	174
90	59	82	111	145	181
95	62	87	116	151	187
100	66	91	122	156	194
105	70	95	126	162	200
110	73	99	131	167	206
115	77	104	136	173	212
120	80	107	140	178	217
125	84	111	145	183	223
130	87	115	149	187	228
135	90	119	153	192	233
140	93	122	157	197	238

Age	Beg.	Nov.	Int.	Adv.	Pro
15	40	61	87	117	150
20	46	69	99	134	172
25	47	71	102	137	177
30	47	71	102	137	177
35	47	71	102	137	177
40	47	71	102	137	177
45	45	67	96	130	168
50	42	63	90	122	157
55	39	59	84	113	146
60	35	53	76	103	133
65	32	48	69	93	120
70	29	43	62	84	108
75	26	39	55	75	96
80	23	35	50	67	86
85	21	31	44	60	77
90	19	28	40	54	70

BW	Beg.	Nov.	Int.	Adv.	Pro
40	15	26	40	58	78
45	17	29	44	62	83
50	20	32	48	67	88
55	22	34	51	71	92
60	24	37	54	74	97
65	26	40	57	78	101
70	28	42	60	81	104
75	30	44	63	84	108
80	31	46	65	87	111
85	33	49	68	90	115
90	35	51	70	93	118
95	37	53	73	96	121
100	38	54	75	98	124
105	40	56	77	101	126
110	41	58	79	103	129
115	43	60	81	105	132
120	44	62	83	108	134

Age	Beg.	Nov.	Int.	Adv.	Pro
15	21	33	49	68	89
20	24	38	56	78	101
25	25	39	58	80	104
30	25	39	58	80	104
35	25	39	58	80	104
40	25	39	58	80	104
45	24	37	55	76	99
50	22	35	51	71	93
55	20	32	47	66	86
60	19	29	43	60	78
65	17	27	39	54	71
70	15	24	35	49	63
75	14	21	31	43	57
80	12	19	28	39	51
85	11	17	25	35	45
90	10	15	23	31	41