Smith Machine Stiff Leg Deadlift vs Barbell Stiff-Leg Deadlift Strength Standards
Compare your smith machine stiff leg deadlift and stiff-leg deadlift against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, hinge with minimal knee bend from the specified low start to standing without Romanian-deadlift drift, conventional-deadlift drift, bounce, or partial range. For the second exercise, begin each rep with the bar motionless on the floor, keep only a soft knee bend, hinge with the bar close, and finish fully upright. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Smith Machine Stiff Leg Deadlift vs Stiff Leg Deadlift Strength Standards by Bodyweight
These bodyweight tables place the smith machine stiff leg deadlift and stiff-leg deadlift targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Smith Machine Stiff Leg Deadlift / Stiff-Leg Deadlift, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Smith Machine Stiff Leg Deadlift vs Stiff-Leg Deadlift Standards
How to read the table: The first number is Smith Machine Stiff Leg Deadlift; the second is Stiff-Leg Deadlift. 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 | 81 / 91 lb 36.7 / 41.3 kg | 115 / 116 lb 52.2 / 52.6 kg | 154 / 160 lb 69.9 / 72.6 kg | 196 / 205 lb 88.9 / 93 kg |
| 130 lb 59 kg | 85 / 96 lb 38.6 / 43.5 kg | 121 / 123 lb 54.9 / 55.8 kg | 162 / 169 lb 73.5 / 76.7 kg | 207 / 217 lb 93.9 / 98.4 kg |
| 140 lb 63.5 kg | 90 / 101 lb 40.8 / 45.8 kg | 127 / 129 lb 57.6 / 58.5 kg | 171 / 178 lb 77.6 / 80.7 kg | 217 / 228 lb 98.4 / 103.4 kg |
| 150 lb 68 kg | 94 / 106 lb 42.6 / 48.1 kg | 133 / 135 lb 60.3 / 61.2 kg | 179 / 186 lb 81.2 / 84.4 kg | 227 / 238 lb 103 / 108 kg |
| 160 lb 72.6 kg | 98 / 111 lb 44.5 / 50.3 kg | 139 / 141 lb 63 / 64 kg | 186 / 194 lb 84.4 / 88 kg | 237 / 249 lb 107.5 / 112.9 kg |
| 170 lb 77.1 kg | 102 / 115 lb 46.3 / 52.2 kg | 145 / 147 lb 65.8 / 66.7 kg | 194 / 202 lb 88 / 91.6 kg | 247 / 259 lb 112 / 117.5 kg |
| 180 lb 81.6 kg | 106 / 120 lb 48.1 / 54.4 kg | 150 / 152 lb 68 / 68.9 kg | 202 / 210 lb 91.6 / 95.3 kg | 257 / 269 lb 116.6 / 122 kg |
| 190 lb 86.2 kg | 110 / 124 lb 49.9 / 56.2 kg | 156 / 158 lb 70.8 / 71.7 kg | 209 / 218 lb 94.8 / 98.9 kg | 266 / 279 lb 120.7 / 126.6 kg |
| 200 lb 90.7 kg | 114 / 128 lb 51.7 / 58.1 kg | 161 / 163 lb 73 / 73.9 kg | 216 / 226 lb 98 / 102.5 kg | 275 / 289 lb 124.7 / 131.1 kg |
| 210 lb 95.3 kg | 118 / 133 lb 53.5 / 60.3 kg | 167 / 169 lb 75.7 / 76.7 kg | 223 / 233 lb 101.2 / 105.7 kg | 284 / 298 lb 128.8 / 135.2 kg |
| 220 lb 99.8 kg | 121 / 137 lb 54.9 / 62.1 kg | 172 / 174 lb 78 / 78.9 kg | 230 / 240 lb 104.3 / 108.9 kg | 293 / 308 lb 132.9 / 139.7 kg |
| 230 lb 104.3 kg | 125 / 141 lb 56.7 / 64 kg | 177 / 179 lb 80.3 / 81.2 kg | 237 / 248 lb 107.5 / 112.5 kg | 302 / 317 lb 137 / 143.8 kg |
| 240 lb 108.9 kg | 129 / 145 lb 58.5 / 65.8 kg | 182 / 185 lb 82.6 / 83.9 kg | 244 / 255 lb 110.7 / 115.7 kg | 311 / 326 lb 141.1 / 147.9 kg |
| 250 lb 113.4 kg | 132 / 149 lb 59.9 / 67.6 kg | 187 / 190 lb 84.8 / 86.2 kg | 251 / 262 lb 113.9 / 118.8 kg | 319 / 335 lb 144.7 / 152 kg |
| 260 lb 117.9 kg | 136 / 153 lb 61.7 / 69.4 kg | 192 / 195 lb 87.1 / 88.5 kg | 258 / 269 lb 117 / 122 kg | 328 / 344 lb 148.8 / 156 kg |
| 270 lb 122.5 kg | 139 / 157 lb 63 / 71.2 kg | 197 / 200 lb 89.4 / 90.7 kg | 264 / 276 lb 119.7 / 125.2 kg | 336 / 353 lb 152.4 / 160.1 kg |
| 280 lb 127 kg | 142 / 161 lb 64.4 / 73 kg | 202 / 205 lb 91.6 / 93 kg | 271 / 282 lb 122.9 / 127.9 kg | 344 / 361 lb 156 / 163.7 kg |
| 290 lb 131.5 kg | 146 / 164 lb 66.2 / 74.4 kg | 207 / 209 lb 93.9 / 94.8 kg | 277 / 289 lb 125.6 / 131.1 kg | 353 / 370 lb 160.1 / 167.8 kg |
| 300 lb 136.1 kg | 149 / 168 lb 67.6 / 76.2 kg | 212 / 214 lb 96.2 / 97.1 kg | 283 / 296 lb 128.4 / 134.3 kg | 361 / 378 lb 163.7 / 171.5 kg |
Women’s Smith Machine Stiff Leg Deadlift vs Stiff-Leg Deadlift Standards
How to read the table: The first number is Smith Machine Stiff Leg Deadlift; the second is Stiff-Leg Deadlift. 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 | 43 / 53 lb 19.5 / 24 kg | 64 / 69 lb 29 / 31.3 kg | 89 / 95 lb 40.4 / 43.1 kg | 117 / 126 lb 53.1 / 57.2 kg |
| 110 lb 49.9 kg | 46 / 56 lb 20.9 / 25.4 kg | 68 / 73 lb 30.8 / 33.1 kg | 95 / 102 lb 43.1 / 46.3 kg | 124 / 134 lb 56.2 / 60.8 kg |
| 120 lb 54.4 kg | 49 / 59 lb 22.2 / 26.8 kg | 72 / 78 lb 32.7 / 35.4 kg | 101 / 108 lb 45.8 / 49 kg | 132 / 142 lb 59.9 / 64.4 kg |
| 130 lb 59 kg | 52 / 63 lb 23.6 / 28.6 kg | 76 / 82 lb 34.5 / 37.2 kg | 106 / 114 lb 48.1 / 51.7 kg | 139 / 150 lb 63 / 68 kg |
| 140 lb 63.5 kg | 54 / 66 lb 24.5 / 29.9 kg | 80 / 86 lb 36.3 / 39 kg | 112 / 119 lb 50.8 / 54 kg | 146 / 158 lb 66.2 / 71.7 kg |
| 150 lb 68 kg | 57 / 69 lb 25.9 / 31.3 kg | 84 / 90 lb 38.1 / 40.8 kg | 117 / 125 lb 53.1 / 56.7 kg | 153 / 165 lb 69.4 / 74.8 kg |
| 160 lb 72.6 kg | 60 / 72 lb 27.2 / 32.7 kg | 88 / 94 lb 39.9 / 42.6 kg | 122 / 130 lb 55.3 / 59 kg | 160 / 172 lb 72.6 / 78 kg |
| 170 lb 77.1 kg | 62 / 75 lb 28.1 / 34 kg | 91 / 98 lb 41.3 / 44.5 kg | 127 / 136 lb 57.6 / 61.7 kg | 166 / 179 lb 75.3 / 81.2 kg |
| 180 lb 81.6 kg | 64 / 78 lb 29 / 35.4 kg | 95 / 102 lb 43.1 / 46.3 kg | 132 / 141 lb 59.9 / 64 kg | 173 / 186 lb 78.5 / 84.4 kg |
| 190 lb 86.2 kg | 67 / 81 lb 30.4 / 36.7 kg | 98 / 105 lb 44.5 / 47.6 kg | 137 / 146 lb 62.1 / 66.2 kg | 179 / 193 lb 81.2 / 87.5 kg |
| 200 lb 90.7 kg | 69 / 84 lb 31.3 / 38.1 kg | 102 / 109 lb 46.3 / 49.4 kg | 142 / 151 lb 64.4 / 68.5 kg | 185 / 200 lb 83.9 / 90.7 kg |
| 210 lb 95.3 kg | 71 / 86 lb 32.2 / 39 kg | 105 / 113 lb 47.6 / 51.3 kg | 146 / 156 lb 66.2 / 70.8 kg | 191 / 206 lb 86.6 / 93.4 kg |
| 220 lb 99.8 kg | 74 / 89 lb 33.6 / 40.4 kg | 108 / 116 lb 49 / 52.6 kg | 151 / 161 lb 68.5 / 73 kg | 198 / 213 lb 89.8 / 96.6 kg |
| 230 lb 104.3 kg | 76 / 92 lb 34.5 / 41.7 kg | 112 / 120 lb 50.8 / 54.4 kg | 156 / 166 lb 70.8 / 75.3 kg | 203 / 219 lb 92.1 / 99.3 kg |
| 240 lb 108.9 kg | 78 / 94 lb 35.4 / 42.6 kg | 115 / 123 lb 52.2 / 55.8 kg | 160 / 171 lb 72.6 / 77.6 kg | 209 / 226 lb 94.8 / 102.5 kg |
How Your Smith Machine Stiff Leg Deadlift vs Stiff Leg Deadlift Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Smith Machine Stiff Leg Deadlift vs Stiff Leg Deadlift comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the smith machine stiff leg deadlift strength level
For smith machine stiff leg deadlift, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the stiff-leg deadlift strength level
For stiff-leg deadlift, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 smith machine stiff leg deadlift | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the stiff-leg deadlift | Adjust stiff-leg deadlift targets to exact bodyweight with the 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. |
How Men’s Smith Machine Stiff Leg Deadlift and Stiff Leg Deadlift 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 stiff-leg deadlift standard is higher; below zero means the smith machine stiff leg deadlift 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.
Across 120–300 lb bodyweight, the Elite gap changes from 4.1 to 7.8 kg.
How to read the table: Every number is the stiff-leg deadlift standard minus the smith machine stiff leg deadlift standard. A plus sign means the stiff-leg deadlift standard is higher. A minus sign means the smith machine stiff leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +10 lb +4.6 kg | +1 lb +0.4 kg | +6 lb +2.7 kg | +9 lb +4.1 kg |
| 130 lb 59 kg | +11 lb +4.9 kg | +2 lb +0.9 kg | +7 lb +3.2 kg | +10 lb +4.5 kg |
| 140 lb 63.5 kg | +11 lb +5 kg | +2 lb +0.9 kg | +7 lb +3.1 kg | +11 lb +5 kg |
| 150 lb 68 kg | +12 lb +5.5 kg | +2 lb +0.9 kg | +7 lb +3.2 kg | +11 lb +5 kg |
| 160 lb 72.6 kg | +13 lb +5.8 kg | +2 lb +1 kg | +8 lb +3.6 kg | +12 lb +5.4 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +2 lb +0.9 kg | +8 lb +3.6 kg | +12 lb +5.5 kg |
| 180 lb 81.6 kg | +14 lb +6.3 kg | +2 lb +0.9 kg | +8 lb +3.7 kg | +12 lb +5.4 kg |
| 190 lb 86.2 kg | +14 lb +6.3 kg | +2 lb +0.9 kg | +9 lb +4.1 kg | +13 lb +5.9 kg |
| 200 lb 90.7 kg | +14 lb +6.4 kg | +2 lb +0.9 kg | +10 lb +4.5 kg | +14 lb +6.4 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +2 lb +1 kg | +10 lb +4.5 kg | +14 lb +6.4 kg |
| 220 lb 99.8 kg | +16 lb +7.2 kg | +2 lb +0.9 kg | +10 lb +4.6 kg | +15 lb +6.8 kg |
| 230 lb 104.3 kg | +16 lb +7.3 kg | +2 lb +0.9 kg | +11 lb +5 kg | +15 lb +6.8 kg |
| 240 lb 108.9 kg | +16 lb +7.3 kg | +3 lb +1.3 kg | +11 lb +5 kg | +15 lb +6.8 kg |
| 250 lb 113.4 kg | +17 lb +7.7 kg | +3 lb +1.4 kg | +11 lb +4.9 kg | +16 lb +7.3 kg |
| 260 lb 117.9 kg | +17 lb +7.7 kg | +3 lb +1.4 kg | +11 lb +5 kg | +16 lb +7.2 kg |
| 270 lb 122.5 kg | +18 lb +8.2 kg | +3 lb +1.3 kg | +12 lb +5.5 kg | +17 lb +7.7 kg |
| 280 lb 127 kg | +19 lb +8.6 kg | +3 lb +1.4 kg | +11 lb +5 kg | +17 lb +7.7 kg |
| 290 lb 131.5 kg | +18 lb +8.2 kg | +2 lb +0.9 kg | +12 lb +5.5 kg | +17 lb +7.7 kg |
| 300 lb 136.1 kg | +19 lb +8.6 kg | +2 lb +0.9 kg | +13 lb +5.9 kg | +17 lb +7.8 kg |
How Women’s Smith Machine Stiff Leg Deadlift and Stiff Leg Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 4.1 to 7.7 kg.
How to read the table: Every number is the stiff-leg deadlift standard minus the smith machine stiff leg deadlift standard. A plus sign means the stiff-leg deadlift standard is higher. A minus sign means the smith machine stiff leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +10 lb +4.5 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +9 lb +4.1 kg |
| 110 lb 49.9 kg | +10 lb +4.5 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +10 lb +4.6 kg |
| 120 lb 54.4 kg | +10 lb +4.6 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +10 lb +4.5 kg |
| 130 lb 59 kg | +11 lb +5 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +11 lb +5 kg |
| 140 lb 63.5 kg | +12 lb +5.4 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +12 lb +5.5 kg |
| 150 lb 68 kg | +12 lb +5.4 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +12 lb +5.4 kg |
| 160 lb 72.6 kg | +12 lb +5.5 kg | +6 lb +2.7 kg | +8 lb +3.7 kg | +12 lb +5.4 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +13 lb +5.9 kg |
| 180 lb 81.6 kg | +14 lb +6.4 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +13 lb +5.9 kg |
| 190 lb 86.2 kg | +14 lb +6.3 kg | +7 lb +3.1 kg | +9 lb +4.1 kg | +14 lb +6.3 kg |
| 200 lb 90.7 kg | +15 lb +6.8 kg | +7 lb +3.1 kg | +9 lb +4.1 kg | +15 lb +6.8 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +8 lb +3.7 kg | +10 lb +4.6 kg | +15 lb +6.8 kg |
| 220 lb 99.8 kg | +15 lb +6.8 kg | +8 lb +3.6 kg | +10 lb +4.5 kg | +15 lb +6.8 kg |
| 230 lb 104.3 kg | +16 lb +7.2 kg | +8 lb +3.6 kg | +10 lb +4.5 kg | +16 lb +7.2 kg |
| 240 lb 108.9 kg | +16 lb +7.2 kg | +8 lb +3.6 kg | +11 lb +5 kg | +17 lb +7.7 kg |
Smith Machine Stiff Leg Deadlift and Stiff Leg Deadlift Exercises Used by This Calculator
For a useful comparison, perform a strict smith machine stiff leg deadlift and a strict stiff-leg deadlift using the setup and load rules below. Use strict, repeatable Smith Machine Stiff Leg Deadlift and Stiff-Leg Deadlift tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Smith Machine Stiff Leg Deadlift setup and load convention
The total Smith machine bar weight used for the stiff-leg deadlift set. Valid Smith Machine Stiff Leg Deadlift reps. Hinge with minimal knee bend from the approved low start to standing without Romanian-deadlift drift, conventional-deadlift drift, bounce, or partial range. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use a floor-start stiff-leg deadlift with minimal knee bend
Begin each rep with the bar motionless on the floor, keep only a soft knee bend, hinge with the bar close, and finish fully upright. Enter total barbell weight. Do not use a Romanian or conventional deadlift, deficit or rack pull, touch-and-go bounce, Smith or machine variation, partial rep, or equipped lift.
Enter one recent Smith Machine Stiff Leg Deadlift result and one recent Stiff Leg Deadlift result
Use the correct input for each exercise: Weight used and a whole number from 1 to 12 reps for Smith Machine Stiff Leg Deadlift and Total barbell weight and a whole number from 1 to 12 reps for Stiff Leg Deadlift.
Related Tools
- Smith Machine Stiff Leg Deadlift — View the individual Smith Machine Stiff Leg Deadlift standards and next strength-level target.
- Barbell Stiff-Leg Deadlift — View the individual Stiff-Leg Deadlift standards and next strength-level target.
- Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Trap Bar Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.