Single-Leg Romanian Deadlift vs Barbell Stiff-Leg Deadlift Strength Standards
Compare your single leg romanian 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: external load and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, follow the individual Single Leg Romanian Deadlift calculator’s exercise-specific setup, load convention, range of motion, and finish rules. 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.
Single Leg Romanian Deadlift vs Stiff Leg Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the single leg romanian deadlift and stiff-leg deadlift to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Single Leg Romanian Deadlift / Stiff-Leg Deadlift, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Single Leg Romanian Deadlift vs Stiff-Leg Deadlift Standards
How to read the table: The first number is Single Leg Romanian 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 | 56 / 91 lb 25.4 / 41.3 kg | 77 / 116 lb 34.9 / 52.6 kg | 105 / 160 lb 47.6 / 72.6 kg | 133 / 205 lb 60.3 / 93 kg |
| 130 lb 59 kg | 59 / 96 lb 26.8 / 43.5 kg | 82 / 123 lb 37.2 / 55.8 kg | 111 / 169 lb 50.3 / 76.7 kg | 141 / 217 lb 64 / 98.4 kg |
| 140 lb 63.5 kg | 62 / 101 lb 28.1 / 45.8 kg | 86 / 129 lb 39 / 58.5 kg | 117 / 178 lb 53.1 / 80.7 kg | 148 / 228 lb 67.1 / 103.4 kg |
| 150 lb 68 kg | 65 / 106 lb 29.5 / 48.1 kg | 90 / 135 lb 40.8 / 61.2 kg | 122 / 186 lb 55.3 / 84.4 kg | 155 / 238 lb 70.3 / 108 kg |
| 160 lb 72.6 kg | 68 / 111 lb 30.8 / 50.3 kg | 94 / 141 lb 42.6 / 64 kg | 128 / 194 lb 58.1 / 88 kg | 161 / 249 lb 73 / 112.9 kg |
| 170 lb 77.1 kg | 71 / 115 lb 32.2 / 52.2 kg | 97 / 147 lb 44 / 66.7 kg | 133 / 202 lb 60.3 / 91.6 kg | 168 / 259 lb 76.2 / 117.5 kg |
| 180 lb 81.6 kg | 73 / 120 lb 33.1 / 54.4 kg | 101 / 152 lb 45.8 / 68.9 kg | 138 / 210 lb 62.6 / 95.3 kg | 175 / 269 lb 79.4 / 122 kg |
| 190 lb 86.2 kg | 76 / 124 lb 34.5 / 56.2 kg | 105 / 158 lb 47.6 / 71.7 kg | 143 / 218 lb 64.9 / 98.9 kg | 181 / 279 lb 82.1 / 126.6 kg |
| 200 lb 90.7 kg | 79 / 128 lb 35.8 / 58.1 kg | 109 / 163 lb 49.4 / 73.9 kg | 148 / 226 lb 67.1 / 102.5 kg | 187 / 289 lb 84.8 / 131.1 kg |
| 210 lb 95.3 kg | 81 / 133 lb 36.7 / 60.3 kg | 112 / 169 lb 50.8 / 76.7 kg | 153 / 233 lb 69.4 / 105.7 kg | 193 / 298 lb 87.5 / 135.2 kg |
| 220 lb 99.8 kg | 84 / 137 lb 38.1 / 62.1 kg | 116 / 174 lb 52.6 / 78.9 kg | 158 / 240 lb 71.7 / 108.9 kg | 200 / 308 lb 90.7 / 139.7 kg |
| 230 lb 104.3 kg | 86 / 141 lb 39 / 64 kg | 119 / 179 lb 54 / 81.2 kg | 162 / 248 lb 73.5 / 112.5 kg | 206 / 317 lb 93.4 / 143.8 kg |
| 240 lb 108.9 kg | 89 / 145 lb 40.4 / 65.8 kg | 123 / 185 lb 55.8 / 83.9 kg | 167 / 255 lb 75.7 / 115.7 kg | 212 / 326 lb 96.2 / 147.9 kg |
| 250 lb 113.4 kg | 91 / 149 lb 41.3 / 67.6 kg | 126 / 190 lb 57.2 / 86.2 kg | 172 / 262 lb 78 / 118.8 kg | 217 / 335 lb 98.4 / 152 kg |
| 260 lb 117.9 kg | 94 / 153 lb 42.6 / 69.4 kg | 129 / 195 lb 58.5 / 88.5 kg | 176 / 269 lb 79.8 / 122 kg | 223 / 344 lb 101.2 / 156 kg |
| 270 lb 122.5 kg | 96 / 157 lb 43.5 / 71.2 kg | 133 / 200 lb 60.3 / 90.7 kg | 181 / 276 lb 82.1 / 125.2 kg | 229 / 353 lb 103.9 / 160.1 kg |
| 280 lb 127 kg | 98 / 161 lb 44.5 / 73 kg | 136 / 205 lb 61.7 / 93 kg | 185 / 282 lb 83.9 / 127.9 kg | 234 / 361 lb 106.1 / 163.7 kg |
| 290 lb 131.5 kg | 101 / 164 lb 45.8 / 74.4 kg | 139 / 209 lb 63 / 94.8 kg | 190 / 289 lb 86.2 / 131.1 kg | 240 / 370 lb 108.9 / 167.8 kg |
| 300 lb 136.1 kg | 103 / 168 lb 46.7 / 76.2 kg | 142 / 214 lb 64.4 / 97.1 kg | 194 / 296 lb 88 / 134.3 kg | 245 / 378 lb 111.1 / 171.5 kg |
Women’s Single Leg Romanian Deadlift vs Stiff-Leg Deadlift Standards
How to read the table: The first number is Single Leg Romanian 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 | 34 / 53 lb 15.4 / 24 kg | 46 / 69 lb 20.9 / 31.3 kg | 63 / 95 lb 28.6 / 43.1 kg | 80 / 126 lb 36.3 / 57.2 kg |
| 110 lb 49.9 kg | 37 / 56 lb 16.8 / 25.4 kg | 49 / 73 lb 22.2 / 33.1 kg | 67 / 102 lb 30.4 / 46.3 kg | 85 / 134 lb 38.6 / 60.8 kg |
| 120 lb 54.4 kg | 39 / 59 lb 17.7 / 26.8 kg | 52 / 78 lb 23.6 / 35.4 kg | 72 / 108 lb 32.7 / 49 kg | 90 / 142 lb 40.8 / 64.4 kg |
| 130 lb 59 kg | 41 / 63 lb 18.6 / 28.6 kg | 55 / 82 lb 24.9 / 37.2 kg | 75 / 114 lb 34 / 51.7 kg | 95 / 150 lb 43.1 / 68 kg |
| 140 lb 63.5 kg | 43 / 66 lb 19.5 / 29.9 kg | 57 / 86 lb 25.9 / 39 kg | 79 / 119 lb 35.8 / 54 kg | 100 / 158 lb 45.4 / 71.7 kg |
| 150 lb 68 kg | 45 / 69 lb 20.4 / 31.3 kg | 60 / 90 lb 27.2 / 40.8 kg | 83 / 125 lb 37.6 / 56.7 kg | 105 / 165 lb 47.6 / 74.8 kg |
| 160 lb 72.6 kg | 47 / 72 lb 21.3 / 32.7 kg | 63 / 94 lb 28.6 / 42.6 kg | 87 / 130 lb 39.5 / 59 kg | 110 / 172 lb 49.9 / 78 kg |
| 170 lb 77.1 kg | 49 / 75 lb 22.2 / 34 kg | 65 / 98 lb 29.5 / 44.5 kg | 90 / 136 lb 40.8 / 61.7 kg | 114 / 179 lb 51.7 / 81.2 kg |
| 180 lb 81.6 kg | 51 / 78 lb 23.1 / 35.4 kg | 68 / 102 lb 30.8 / 46.3 kg | 94 / 141 lb 42.6 / 64 kg | 119 / 186 lb 54 / 84.4 kg |
| 190 lb 86.2 kg | 53 / 81 lb 24 / 36.7 kg | 70 / 105 lb 31.8 / 47.6 kg | 97 / 146 lb 44 / 66.2 kg | 123 / 193 lb 55.8 / 87.5 kg |
| 200 lb 90.7 kg | 55 / 84 lb 24.9 / 38.1 kg | 73 / 109 lb 33.1 / 49.4 kg | 101 / 151 lb 45.8 / 68.5 kg | 127 / 200 lb 57.6 / 90.7 kg |
| 210 lb 95.3 kg | 56 / 86 lb 25.4 / 39 kg | 75 / 113 lb 34 / 51.3 kg | 104 / 156 lb 47.2 / 70.8 kg | 131 / 206 lb 59.4 / 93.4 kg |
| 220 lb 99.8 kg | 58 / 89 lb 26.3 / 40.4 kg | 77 / 116 lb 34.9 / 52.6 kg | 107 / 161 lb 48.5 / 73 kg | 136 / 213 lb 61.7 / 96.6 kg |
| 230 lb 104.3 kg | 60 / 92 lb 27.2 / 41.7 kg | 80 / 120 lb 36.3 / 54.4 kg | 110 / 166 lb 49.9 / 75.3 kg | 140 / 219 lb 63.5 / 99.3 kg |
| 240 lb 108.9 kg | 62 / 94 lb 28.1 / 42.6 kg | 82 / 123 lb 37.2 / 55.8 kg | 114 / 171 lb 51.7 / 77.6 kg | 144 / 226 lb 65.3 / 102.5 kg |
How Your Single Leg Romanian Deadlift vs Stiff Leg Deadlift Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Single Leg Romanian Deadlift vs Stiff Leg Deadlift comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the single leg romanian deadlift strength level
For single leg romanian 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
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 single leg romanian deadlift | Adjust single leg romanian deadlift targets to exact bodyweight with the two-thirds 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 Single Leg Romanian 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 single leg romanian 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.
The higher target remains with Stiff-Leg Deadlift for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 32.7 to 60.4 kg.
How to read the table: Every number is the stiff-leg deadlift standard minus the single leg romanian deadlift standard. A plus sign means the stiff-leg deadlift standard is higher. A minus sign means the single leg romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +35 lb +15.9 kg | +39 lb +17.7 kg | +55 lb +25 kg | +72 lb +32.7 kg |
| 130 lb 59 kg | +37 lb +16.7 kg | +41 lb +18.6 kg | +58 lb +26.4 kg | +76 lb +34.4 kg |
| 140 lb 63.5 kg | +39 lb +17.7 kg | +43 lb +19.5 kg | +61 lb +27.6 kg | +80 lb +36.3 kg |
| 150 lb 68 kg | +41 lb +18.6 kg | +45 lb +20.4 kg | +64 lb +29.1 kg | +83 lb +37.7 kg |
| 160 lb 72.6 kg | +43 lb +19.5 kg | +47 lb +21.4 kg | +66 lb +29.9 kg | +88 lb +39.9 kg |
| 170 lb 77.1 kg | +44 lb +20 kg | +50 lb +22.7 kg | +69 lb +31.3 kg | +91 lb +41.3 kg |
| 180 lb 81.6 kg | +47 lb +21.3 kg | +51 lb +23.1 kg | +72 lb +32.7 kg | +94 lb +42.6 kg |
| 190 lb 86.2 kg | +48 lb +21.7 kg | +53 lb +24.1 kg | +75 lb +34 kg | +98 lb +44.5 kg |
| 200 lb 90.7 kg | +49 lb +22.3 kg | +54 lb +24.5 kg | +78 lb +35.4 kg | +102 lb +46.3 kg |
| 210 lb 95.3 kg | +52 lb +23.6 kg | +57 lb +25.9 kg | +80 lb +36.3 kg | +105 lb +47.7 kg |
| 220 lb 99.8 kg | +53 lb +24 kg | +58 lb +26.3 kg | +82 lb +37.2 kg | +108 lb +49 kg |
| 230 lb 104.3 kg | +55 lb +25 kg | +60 lb +27.2 kg | +86 lb +39 kg | +111 lb +50.4 kg |
| 240 lb 108.9 kg | +56 lb +25.4 kg | +62 lb +28.1 kg | +88 lb +40 kg | +114 lb +51.7 kg |
| 250 lb 113.4 kg | +58 lb +26.3 kg | +64 lb +29 kg | +90 lb +40.8 kg | +118 lb +53.6 kg |
| 260 lb 117.9 kg | +59 lb +26.8 kg | +66 lb +30 kg | +93 lb +42.2 kg | +121 lb +54.8 kg |
| 270 lb 122.5 kg | +61 lb +27.7 kg | +67 lb +30.4 kg | +95 lb +43.1 kg | +124 lb +56.2 kg |
| 280 lb 127 kg | +63 lb +28.5 kg | +69 lb +31.3 kg | +97 lb +44 kg | +127 lb +57.6 kg |
| 290 lb 131.5 kg | +63 lb +28.6 kg | +70 lb +31.8 kg | +99 lb +44.9 kg | +130 lb +58.9 kg |
| 300 lb 136.1 kg | +65 lb +29.5 kg | +72 lb +32.7 kg | +102 lb +46.3 kg | +133 lb +60.4 kg |
How Women’s Single Leg Romanian Deadlift and Stiff Leg Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 20.9 kg at 100 lb and 37.2 kg at 240 lb.
How to read the table: Every number is the stiff-leg deadlift standard minus the single leg romanian deadlift standard. A plus sign means the stiff-leg deadlift standard is higher. A minus sign means the single leg romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +19 lb +8.6 kg | +23 lb +10.4 kg | +32 lb +14.5 kg | +46 lb +20.9 kg |
| 110 lb 49.9 kg | +19 lb +8.6 kg | +24 lb +10.9 kg | +35 lb +15.9 kg | +49 lb +22.2 kg |
| 120 lb 54.4 kg | +20 lb +9.1 kg | +26 lb +11.8 kg | +36 lb +16.3 kg | +52 lb +23.6 kg |
| 130 lb 59 kg | +22 lb +10 kg | +27 lb +12.3 kg | +39 lb +17.7 kg | +55 lb +24.9 kg |
| 140 lb 63.5 kg | +23 lb +10.4 kg | +29 lb +13.1 kg | +40 lb +18.2 kg | +58 lb +26.3 kg |
| 150 lb 68 kg | +24 lb +10.9 kg | +30 lb +13.6 kg | +42 lb +19.1 kg | +60 lb +27.2 kg |
| 160 lb 72.6 kg | +25 lb +11.4 kg | +31 lb +14 kg | +43 lb +19.5 kg | +62 lb +28.1 kg |
| 170 lb 77.1 kg | +26 lb +11.8 kg | +33 lb +15 kg | +46 lb +20.9 kg | +65 lb +29.5 kg |
| 180 lb 81.6 kg | +27 lb +12.3 kg | +34 lb +15.5 kg | +47 lb +21.4 kg | +67 lb +30.4 kg |
| 190 lb 86.2 kg | +28 lb +12.7 kg | +35 lb +15.8 kg | +49 lb +22.2 kg | +70 lb +31.7 kg |
| 200 lb 90.7 kg | +29 lb +13.2 kg | +36 lb +16.3 kg | +50 lb +22.7 kg | +73 lb +33.1 kg |
| 210 lb 95.3 kg | +30 lb +13.6 kg | +38 lb +17.3 kg | +52 lb +23.6 kg | +75 lb +34 kg |
| 220 lb 99.8 kg | +31 lb +14.1 kg | +39 lb +17.7 kg | +54 lb +24.5 kg | +77 lb +34.9 kg |
| 230 lb 104.3 kg | +32 lb +14.5 kg | +40 lb +18.1 kg | +56 lb +25.4 kg | +79 lb +35.8 kg |
| 240 lb 108.9 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +57 lb +25.9 kg | +82 lb +37.2 kg |
Single Leg Romanian Deadlift and Stiff Leg Deadlift Exercises Used by This Calculator
The calculator expects repeatable single leg romanian deadlift and stiff-leg deadlift results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Single Leg Romanian 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 a strict, repeatable Single Leg Romanian Deadlift
Follow the individual Single Leg Romanian Deadlift calculator’s exercise-specific setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 Single Leg Romanian Deadlift result and one recent Stiff Leg Deadlift result
Use the correct input for each exercise: External load and a whole number from 1 to 12 reps for Single Leg Romanian Deadlift and Total barbell weight and a whole number from 1 to 12 reps for Stiff Leg Deadlift.
Related Tools
- Single-Leg Romanian Deadlift — View the individual Single Leg Romanian Deadlift standards and next strength-level target.
- Barbell Stiff-Leg Deadlift — View the individual Stiff-Leg Deadlift standards and next strength-level target.
- Axle Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Block Clean — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Block Power Clean — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Good Morning with Bands — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.