Barbell Step Up vs Smith Machine Step Up Strength Standards
Compare your barbell step up and smith machine step up against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use the total external barbell load, including the bar and plates used for the step-up set and the total effective Smith machine bar weight including plates and the machine bar convention. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Step Up vs Smith Machine Step Up Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell step up and smith machine step up to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell step up and smith machine step up.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell Step Up / Smith Machine Step Up, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell Step Up vs Smith Machine Step Up Standards
How to read the table: The first number is Barbell Step Up; the second is Smith Machine Step Up. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 56 / 70 lb 25.4 / 31.8 kg | 87 / 105 lb 39.5 / 47.6 kg | 123 / 147 lb 55.8 / 66.7 kg | 160 / 189 lb 72.6 / 85.7 kg |
| 130 lb 59 kg | 59 / 74 lb 26.8 / 33.6 kg | 92 / 111 lb 41.7 / 50.3 kg | 130 / 155 lb 59 / 70.3 kg | 169 / 200 lb 76.7 / 90.7 kg |
| 140 lb 63.5 kg | 62 / 78 lb 28.1 / 35.4 kg | 96 / 117 lb 43.5 / 53.1 kg | 136 / 163 lb 61.7 / 73.9 kg | 178 / 210 lb 80.7 / 95.3 kg |
| 150 lb 68 kg | 65 / 81 lb 29.5 / 36.7 kg | 101 / 122 lb 45.8 / 55.3 kg | 143 / 171 lb 64.9 / 77.6 kg | 186 / 220 lb 84.4 / 99.8 kg |
| 160 lb 72.6 kg | 68 / 85 lb 30.8 / 38.6 kg | 105 / 128 lb 47.6 / 58.1 kg | 149 / 178 lb 67.6 / 80.7 kg | 194 / 229 lb 88 / 103.9 kg |
| 170 lb 77.1 kg | 71 / 88 lb 32.2 / 39.9 kg | 110 / 133 lb 49.9 / 60.3 kg | 155 / 186 lb 70.3 / 84.4 kg | 202 / 239 lb 91.6 / 108.4 kg |
| 180 lb 81.6 kg | 73 / 92 lb 33.1 / 41.7 kg | 114 / 138 lb 51.7 / 62.6 kg | 161 / 193 lb 73 / 87.5 kg | 210 / 248 lb 95.3 / 112.5 kg |
| 190 lb 86.2 kg | 76 / 95 lb 34.5 / 43.1 kg | 118 / 143 lb 53.5 / 64.9 kg | 167 / 200 lb 75.7 / 90.7 kg | 218 / 257 lb 98.9 / 116.6 kg |
| 200 lb 90.7 kg | 79 / 98 lb 35.8 / 44.5 kg | 122 / 148 lb 55.3 / 67.1 kg | 173 / 207 lb 78.5 / 93.9 kg | 226 / 266 lb 102.5 / 120.7 kg |
| 210 lb 95.3 kg | 81 / 102 lb 36.7 / 46.3 kg | 126 / 153 lb 57.2 / 69.4 kg | 179 / 214 lb 81.2 / 97.1 kg | 233 / 275 lb 105.7 / 124.7 kg |
| 220 lb 99.8 kg | 84 / 105 lb 38.1 / 47.6 kg | 130 / 158 lb 59 / 71.7 kg | 184 / 221 lb 83.5 / 100.2 kg | 240 / 283 lb 108.9 / 128.4 kg |
| 230 lb 104.3 kg | 86 / 108 lb 39 / 49 kg | 134 / 162 lb 60.8 / 73.5 kg | 190 / 227 lb 86.2 / 103 kg | 248 / 292 lb 112.5 / 132.4 kg |
| 240 lb 108.9 kg | 89 / 111 lb 40.4 / 50.3 kg | 138 / 167 lb 62.6 / 75.7 kg | 195 / 234 lb 88.5 / 106.1 kg | 255 / 300 lb 115.7 / 136.1 kg |
| 250 lb 113.4 kg | 91 / 114 lb 41.3 / 51.7 kg | 142 / 172 lb 64.4 / 78 kg | 201 / 240 lb 91.2 / 108.9 kg | 262 / 309 lb 118.8 / 140.2 kg |
| 260 lb 117.9 kg | 94 / 117 lb 42.6 / 53.1 kg | 145 / 176 lb 65.8 / 79.8 kg | 206 / 247 lb 93.4 / 112 kg | 269 / 317 lb 122 / 143.8 kg |
| 270 lb 122.5 kg | 96 / 120 lb 43.5 / 54.4 kg | 149 / 181 lb 67.6 / 82.1 kg | 211 / 253 lb 95.7 / 114.8 kg | 276 / 325 lb 125.2 / 147.4 kg |
| 280 lb 127 kg | 98 / 123 lb 44.5 / 55.8 kg | 153 / 185 lb 69.4 / 83.9 kg | 216 / 259 lb 98 / 117.5 kg | 282 / 333 lb 127.9 / 151 kg |
| 290 lb 131.5 kg | 101 / 126 lb 45.8 / 57.2 kg | 156 / 190 lb 70.8 / 86.2 kg | 221 / 265 lb 100.2 / 120.2 kg | 289 / 341 lb 131.1 / 154.7 kg |
| 300 lb 136.1 kg | 103 / 129 lb 46.7 / 58.5 kg | 160 / 194 lb 72.6 / 88 kg | 226 / 271 lb 102.5 / 122.9 kg | 296 / 348 lb 134.3 / 157.9 kg |
Women’s Barbell Step Up vs Smith Machine Step Up Standards
How to read the table: The first number is Barbell Step Up; the second is Smith Machine Step Up. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 32 / 41 lb 14.5 / 18.6 kg | 50 / 64 lb 22.7 / 29 kg | 73 / 92 lb 33.1 / 41.7 kg | 98 / 121 lb 44.5 / 54.9 kg |
| 110 lb 49.9 kg | 34 / 44 lb 15.4 / 20 kg | 54 / 68 lb 24.5 / 30.8 kg | 78 / 98 lb 35.4 / 44.5 kg | 105 / 128 lb 47.6 / 58.1 kg |
| 120 lb 54.4 kg | 36 / 47 lb 16.3 / 21.3 kg | 57 / 72 lb 25.9 / 32.7 kg | 83 / 103 lb 37.6 / 46.7 kg | 111 / 136 lb 50.3 / 61.7 kg |
| 130 lb 59 kg | 38 / 49 lb 17.2 / 22.2 kg | 60 / 76 lb 27.2 / 34.5 kg | 87 / 109 lb 39.5 / 49.4 kg | 117 / 144 lb 53.1 / 65.3 kg |
| 140 lb 63.5 kg | 40 / 52 lb 18.1 / 23.6 kg | 63 / 80 lb 28.6 / 36.3 kg | 92 / 115 lb 41.7 / 52.2 kg | 123 / 151 lb 55.8 / 68.5 kg |
| 150 lb 68 kg | 42 / 54 lb 19.1 / 24.5 kg | 66 / 84 lb 29.9 / 38.1 kg | 96 / 120 lb 43.5 / 54.4 kg | 129 / 158 lb 58.5 / 71.7 kg |
| 160 lb 72.6 kg | 44 / 56 lb 20 / 25.4 kg | 69 / 88 lb 31.3 / 39.9 kg | 100 / 125 lb 45.4 / 56.7 kg | 135 / 165 lb 61.2 / 74.8 kg |
| 170 lb 77.1 kg | 46 / 59 lb 20.9 / 26.8 kg | 72 / 91 lb 32.7 / 41.3 kg | 104 / 130 lb 47.2 / 59 kg | 140 / 172 lb 63.5 / 78 kg |
| 180 lb 81.6 kg | 47 / 61 lb 21.3 / 27.7 kg | 75 / 95 lb 34 / 43.1 kg | 108 / 136 lb 49 / 61.7 kg | 146 / 178 lb 66.2 / 80.7 kg |
| 190 lb 86.2 kg | 49 / 63 lb 22.2 / 28.6 kg | 77 / 98 lb 34.9 / 44.5 kg | 112 / 140 lb 50.8 / 63.5 kg | 151 / 185 lb 68.5 / 83.9 kg |
| 200 lb 90.7 kg | 51 / 65 lb 23.1 / 29.5 kg | 80 / 102 lb 36.3 / 46.3 kg | 116 / 145 lb 52.6 / 65.8 kg | 156 / 191 lb 70.8 / 86.6 kg |
| 210 lb 95.3 kg | 53 / 68 lb 24 / 30.8 kg | 83 / 105 lb 37.6 / 47.6 kg | 120 / 150 lb 54.4 / 68 kg | 161 / 198 lb 73 / 89.8 kg |
| 220 lb 99.8 kg | 54 / 70 lb 24.5 / 31.8 kg | 85 / 108 lb 38.6 / 49 kg | 124 / 155 lb 56.2 / 70.3 kg | 167 / 204 lb 75.7 / 92.5 kg |
| 230 lb 104.3 kg | 56 / 72 lb 25.4 / 32.7 kg | 88 / 112 lb 39.9 / 50.8 kg | 128 / 160 lb 58.1 / 72.6 kg | 172 / 210 lb 78 / 95.3 kg |
| 240 lb 108.9 kg | 57 / 74 lb 25.9 / 33.6 kg | 90 / 115 lb 40.8 / 52.2 kg | 131 / 164 lb 59.4 / 74.4 kg | 176 / 216 lb 79.8 / 98 kg |
How Your Barbell Step Up vs Smith Machine Step Up Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell step up strength level
The standards use the sex-specific thresholds from the individual Barbell Step Up tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the smith machine step up strength level
The standards use the sex-specific thresholds from the individual Smith Machine Step Up tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell step up | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the smith machine step up | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Step Up and Smith Machine Step Up Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the smith machine step up standard is higher; below zero means the barbell step up standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
13.1 → 23.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the smith machine step up standard minus the barbell step up standard. A plus sign means the smith machine step up standard is higher. A minus sign means the barbell step up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.4 kg | +18 lb +8.1 kg | +24 lb +10.9 kg | +29 lb +13.1 kg |
| 130 lb 59 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +25 lb +11.3 kg | +31 lb +14 kg |
| 140 lb 63.5 kg | +16 lb +7.3 kg | +21 lb +9.6 kg | +27 lb +12.2 kg | +32 lb +14.6 kg |
| 150 lb 68 kg | +16 lb +7.2 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +34 lb +15.4 kg |
| 160 lb 72.6 kg | +17 lb +7.8 kg | +23 lb +10.5 kg | +29 lb +13.1 kg | +35 lb +15.9 kg |
| 170 lb 77.1 kg | +17 lb +7.7 kg | +23 lb +10.4 kg | +31 lb +14.1 kg | +37 lb +16.8 kg |
| 180 lb 81.6 kg | +19 lb +8.6 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +38 lb +17.2 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +25 lb +11.4 kg | +33 lb +15 kg | +39 lb +17.7 kg |
| 200 lb 90.7 kg | +19 lb +8.7 kg | +26 lb +11.8 kg | +34 lb +15.4 kg | +40 lb +18.2 kg |
| 210 lb 95.3 kg | +21 lb +9.6 kg | +27 lb +12.2 kg | +35 lb +15.9 kg | +42 lb +19 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +37 lb +16.7 kg | +43 lb +19.5 kg |
| 230 lb 104.3 kg | +22 lb +10 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +44 lb +19.9 kg |
| 240 lb 108.9 kg | +22 lb +9.9 kg | +29 lb +13.1 kg | +39 lb +17.6 kg | +45 lb +20.4 kg |
| 250 lb 113.4 kg | +23 lb +10.4 kg | +30 lb +13.6 kg | +39 lb +17.7 kg | +47 lb +21.4 kg |
| 260 lb 117.9 kg | +23 lb +10.5 kg | +31 lb +14 kg | +41 lb +18.6 kg | +48 lb +21.8 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +42 lb +19.1 kg | +49 lb +22.2 kg |
| 280 lb 127 kg | +25 lb +11.3 kg | +32 lb +14.5 kg | +43 lb +19.5 kg | +51 lb +23.1 kg |
| 290 lb 131.5 kg | +25 lb +11.4 kg | +34 lb +15.4 kg | +44 lb +20 kg | +52 lb +23.6 kg |
| 300 lb 136.1 kg | +26 lb +11.8 kg | +34 lb +15.4 kg | +45 lb +20.4 kg | +52 lb +23.6 kg |
How Women’s Barbell Step Up and Smith Machine Step Up Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
10.4 → 18.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the smith machine step up standard minus the barbell step up standard. A plus sign means the smith machine step up standard is higher. A minus sign means the barbell step up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +9 lb +4.1 kg | +14 lb +6.3 kg | +19 lb +8.6 kg | +23 lb +10.4 kg |
| 110 lb 49.9 kg | +10 lb +4.6 kg | +14 lb +6.3 kg | +20 lb +9.1 kg | +23 lb +10.5 kg |
| 120 lb 54.4 kg | +11 lb +5 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +25 lb +11.4 kg |
| 130 lb 59 kg | +11 lb +5 kg | +16 lb +7.3 kg | +22 lb +9.9 kg | +27 lb +12.2 kg |
| 140 lb 63.5 kg | +12 lb +5.5 kg | +17 lb +7.7 kg | +23 lb +10.5 kg | +28 lb +12.7 kg |
| 150 lb 68 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +24 lb +10.9 kg | +29 lb +13.2 kg |
| 160 lb 72.6 kg | +12 lb +5.4 kg | +19 lb +8.6 kg | +25 lb +11.3 kg | +30 lb +13.6 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +26 lb +11.8 kg | +32 lb +14.5 kg |
| 180 lb 81.6 kg | +14 lb +6.4 kg | +20 lb +9.1 kg | +28 lb +12.7 kg | +32 lb +14.5 kg |
| 190 lb 86.2 kg | +14 lb +6.4 kg | +21 lb +9.6 kg | +28 lb +12.7 kg | +34 lb +15.4 kg |
| 200 lb 90.7 kg | +14 lb +6.4 kg | +22 lb +10 kg | +29 lb +13.2 kg | +35 lb +15.8 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +22 lb +10 kg | +30 lb +13.6 kg | +37 lb +16.8 kg |
| 220 lb 99.8 kg | +16 lb +7.3 kg | +23 lb +10.4 kg | +31 lb +14.1 kg | +37 lb +16.8 kg |
| 230 lb 104.3 kg | +16 lb +7.3 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +38 lb +17.3 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +25 lb +11.4 kg | +33 lb +15 kg | +40 lb +18.2 kg |
Barbell Step Up and Smith Machine Step Up Exercises Used by This Calculator
This calculator uses a strict barbell step up test and a strict smith machine step up test. Use strict canonical Barbell Step Up and Smith Machine Step Up tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Barbell Step Up setup and load convention
the total external barbell load, including the bar and plates used for the step-up set total valid reps across both legs combined step onto the platform to controlled standing with the barbell stable, then descend under control without excessive trailing-leg push, hand support, rebound, box-height change, or partial reps Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use the canonical Smith Machine Step Up setup and load convention
the total effective Smith machine bar weight including plates and the machine bar convention total valid Smith machine step-up reps across both legs combined drive through the lead leg to stand tall on the box under the fixed Smith bar and lower under control without jumping, rear-leg push-off, hook contact, partial height, or box changes Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Barbell Step Up result and one recent Smith Machine Step Up result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Step Up — View the individual Barbell Step Up standards and next strength-level target.
- Smith Machine Step Up — View the individual Smith Machine Step Up standards and next strength-level target.
- Dumbbell Step Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Kettlebell Step Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Step Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Walking Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.