Is A 405 Trap Bar Deadlift Good? - Bells of Steel USA Blog (2024)

So you’ve been hitting the gym, working hard, and you’ve finally reached a milestone — that 405-pound trap bar deadlift! Now the question is, is it good?

Well, my friend, the answer is a resounding yes!

Let’s break it down and see where you stand in the grand scheme of trap bar deadlift standards.

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If you’re a rank novice, just starting your weightlifting journey, don’t fret. You’re in good company.

Beginners fall into this category, and they usually have a trap bar deadlift range of up to 200 pounds for reps. It may not sound like much compared to the seasoned lifters, but we all have to start somewhere.

Ah, the intermediate lifters. These are the individuals who have been putting in the work for 6 months to 2 years.

You’ve moved past the beginner stage, and your strength is growing. At this level, you can typically deadlift over 200-400 pounds for reps. Congratulations! You’re making progress and building a solid foundation.

Now we’re talking! The advanced lifters are those who have been pumping iron for 2-5 years.

You’ve put in the blood, sweat, and tears, and it’s paying off. At this stage, you can usually trap bar deadlift between 400-500 pounds for reps. You’re a force to be reckoned with, my friend. Keep pushing those limits!

Finally, the elite club. These are the individuals who have been grinding in the gym for 5+ years.

You’ve earned your stripes, and your trap bar deadlift reflects your dedication and hard work. At this level, you can typically lift over 600+ pounds for reps.

You’re a beast, an unstoppable force. The gym is your kingdom, and you rule with an iron grip.

While we’ve discussed the general standards for trap bar deadlift strength based on experience levels, let’s delve into the scientific data that supports these numbers.

The ranges listed in this article were created independently based on data from a research study by Lockie et al (2018), which found that the average 1-rep max of 31 strength-trained subjects was 340 pounds.

This study provides valuable insights into the average strength levels for trap bar deadlifts across an intermediate population. Based on that data and my experience as a personal trainer and commercial-gym goer for over 10 years, I’m confident that these ranges offer a fairly accurate set of standards.

While individual variations exist based on factors like genetics, training programs, and other factors, these scientific findings can serve as a reference point for assessing your own performance and setting realistic goals.

In conclusion, a 405-pound trap bar deadlift is indeed a fantastic achievement.

Whether you’re a beginner, an intermediate lifter, an advanced athlete, or an elite powerhouse, hitting that milestone is something to be proud of. Remember, everyone progresses at their own pace, and what matters most is your own growth and improvement.

So keep pushing those boundaries, challenging yourself, and striving for greatness. With consistent effort and dedication, who knows what you’ll be capable of in the future? The sky’s the limit, my friend. Now go out there and crush those deadlifts!