Single-Leg Romanian Deadlift vs Trap Bar Romanian Deadlift Strength Standards
Compare your single leg romanian deadlift and trap bar romanian deadlift against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: external load and 1–12 strict reps. Second lift: total external load 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, count reps that perform a top-down trap bar Romanian deadlift with controlled hip hinge, consistent lower range. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Single Leg Romanian Deadlift vs Trap Bar Romanian Deadlift Strength Standards by Bodyweight
The paired standards below show what the single leg romanian deadlift and trap bar romanian deadlift each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Single Leg Romanian Deadlift / Trap Bar Romanian Deadlift in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Single Leg Romanian Deadlift vs Trap Bar Romanian Deadlift Standards
How to read the table: The first number is Single Leg Romanian Deadlift; the second is Trap Bar Romanian 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 / 115 lb 25.4 / 52.2 kg | 77 / 157 lb 34.9 / 71.2 kg | 105 / 207 lb 47.6 / 93.9 kg | 133 / 258 lb 60.3 / 117 kg |
| 130 lb 59 kg | 59 / 121 lb 26.8 / 54.9 kg | 82 / 165 lb 37.2 / 74.8 kg | 111 / 218 lb 50.3 / 98.9 kg | 141 / 272 lb 64 / 123.4 kg |
| 140 lb 63.5 kg | 62 / 127 lb 28.1 / 57.6 kg | 86 / 174 lb 39 / 78.9 kg | 117 / 229 lb 53.1 / 103.9 kg | 148 / 286 lb 67.1 / 129.7 kg |
| 150 lb 68 kg | 65 / 133 lb 29.5 / 60.3 kg | 90 / 182 lb 40.8 / 82.6 kg | 122 / 240 lb 55.3 / 108.9 kg | 155 / 299 lb 70.3 / 135.6 kg |
| 160 lb 72.6 kg | 68 / 139 lb 30.8 / 63 kg | 94 / 190 lb 42.6 / 86.2 kg | 128 / 251 lb 58.1 / 113.9 kg | 161 / 312 lb 73 / 141.5 kg |
| 170 lb 77.1 kg | 71 / 145 lb 32.2 / 65.8 kg | 97 / 198 lb 44 / 89.8 kg | 133 / 261 lb 60.3 / 118.4 kg | 168 / 325 lb 76.2 / 147.4 kg |
| 180 lb 81.6 kg | 73 / 150 lb 33.1 / 68 kg | 101 / 205 lb 45.8 / 93 kg | 138 / 271 lb 62.6 / 122.9 kg | 175 / 338 lb 79.4 / 153.3 kg |
| 190 lb 86.2 kg | 76 / 156 lb 34.5 / 70.8 kg | 105 / 213 lb 47.6 / 96.6 kg | 143 / 281 lb 64.9 / 127.5 kg | 181 / 350 lb 82.1 / 158.8 kg |
| 200 lb 90.7 kg | 79 / 161 lb 35.8 / 73 kg | 109 / 220 lb 49.4 / 99.8 kg | 148 / 291 lb 67.1 / 132 kg | 187 / 362 lb 84.8 / 164.2 kg |
| 210 lb 95.3 kg | 81 / 167 lb 36.7 / 75.7 kg | 112 / 228 lb 50.8 / 103.4 kg | 153 / 300 lb 69.4 / 136.1 kg | 193 / 374 lb 87.5 / 169.6 kg |
| 220 lb 99.8 kg | 84 / 172 lb 38.1 / 78 kg | 116 / 235 lb 52.6 / 106.6 kg | 158 / 310 lb 71.7 / 140.6 kg | 200 / 386 lb 90.7 / 175.1 kg |
| 230 lb 104.3 kg | 86 / 177 lb 39 / 80.3 kg | 119 / 242 lb 54 / 109.8 kg | 162 / 319 lb 73.5 / 144.7 kg | 206 / 398 lb 93.4 / 180.5 kg |
| 240 lb 108.9 kg | 89 / 182 lb 40.4 / 82.6 kg | 123 / 249 lb 55.8 / 112.9 kg | 167 / 328 lb 75.7 / 148.8 kg | 212 / 409 lb 96.2 / 185.5 kg |
| 250 lb 113.4 kg | 91 / 187 lb 41.3 / 84.8 kg | 126 / 256 lb 57.2 / 116.1 kg | 172 / 337 lb 78 / 152.9 kg | 217 / 420 lb 98.4 / 190.5 kg |
| 260 lb 117.9 kg | 94 / 192 lb 42.6 / 87.1 kg | 129 / 263 lb 58.5 / 119.3 kg | 176 / 346 lb 79.8 / 156.9 kg | 223 / 431 lb 101.2 / 195.5 kg |
| 270 lb 122.5 kg | 96 / 197 lb 43.5 / 89.4 kg | 133 / 269 lb 60.3 / 122 kg | 181 / 355 lb 82.1 / 161 kg | 229 / 442 lb 103.9 / 200.5 kg |
| 280 lb 127 kg | 98 / 202 lb 44.5 / 91.6 kg | 136 / 276 lb 61.7 / 125.2 kg | 185 / 364 lb 83.9 / 165.1 kg | 234 / 453 lb 106.1 / 205.5 kg |
| 290 lb 131.5 kg | 101 / 207 lb 45.8 / 93.9 kg | 139 / 282 lb 63 / 127.9 kg | 190 / 373 lb 86.2 / 169.2 kg | 240 / 464 lb 108.9 / 210.5 kg |
| 300 lb 136.1 kg | 103 / 212 lb 46.7 / 96.2 kg | 142 / 289 lb 64.4 / 131.1 kg | 194 / 381 lb 88 / 172.8 kg | 245 / 475 lb 111.1 / 215.5 kg |
Women’s Single Leg Romanian Deadlift vs Trap Bar Romanian Deadlift Standards
How to read the table: The first number is Single Leg Romanian Deadlift; the second is Trap Bar Romanian 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 / 66 lb 15.4 / 29.9 kg | 46 / 94 lb 20.9 / 42.6 kg | 63 / 126 lb 28.6 / 57.2 kg | 80 / 160 lb 36.3 / 72.6 kg |
| 110 lb 49.9 kg | 37 / 71 lb 16.8 / 32.2 kg | 49 / 100 lb 22.2 / 45.4 kg | 67 / 134 lb 30.4 / 60.8 kg | 85 / 171 lb 38.6 / 77.6 kg |
| 120 lb 54.4 kg | 39 / 75 lb 17.7 / 34 kg | 52 / 106 lb 23.6 / 48.1 kg | 72 / 142 lb 32.7 / 64.4 kg | 90 / 181 lb 40.8 / 82.1 kg |
| 130 lb 59 kg | 41 / 79 lb 18.6 / 35.8 kg | 55 / 112 lb 24.9 / 50.8 kg | 75 / 150 lb 34 / 68 kg | 95 / 191 lb 43.1 / 86.6 kg |
| 140 lb 63.5 kg | 43 / 83 lb 19.5 / 37.6 kg | 57 / 117 lb 25.9 / 53.1 kg | 79 / 158 lb 35.8 / 71.7 kg | 100 / 201 lb 45.4 / 91.2 kg |
| 150 lb 68 kg | 45 / 87 lb 20.4 / 39.5 kg | 60 / 123 lb 27.2 / 55.8 kg | 83 / 165 lb 37.6 / 74.8 kg | 105 / 210 lb 47.6 / 95.3 kg |
| 160 lb 72.6 kg | 47 / 91 lb 21.3 / 41.3 kg | 63 / 128 lb 28.6 / 58.1 kg | 87 / 172 lb 39.5 / 78 kg | 110 / 219 lb 49.9 / 99.3 kg |
| 170 lb 77.1 kg | 49 / 95 lb 22.2 / 43.1 kg | 65 / 134 lb 29.5 / 60.8 kg | 90 / 179 lb 40.8 / 81.2 kg | 114 / 228 lb 51.7 / 103.4 kg |
| 180 lb 81.6 kg | 51 / 98 lb 23.1 / 44.5 kg | 68 / 139 lb 30.8 / 63 kg | 94 / 186 lb 42.6 / 84.4 kg | 119 / 237 lb 54 / 107.5 kg |
| 190 lb 86.2 kg | 53 / 102 lb 24 / 46.3 kg | 70 / 144 lb 31.8 / 65.3 kg | 97 / 193 lb 44 / 87.5 kg | 123 / 246 lb 55.8 / 111.6 kg |
| 200 lb 90.7 kg | 55 / 105 lb 24.9 / 47.6 kg | 73 / 149 lb 33.1 / 67.6 kg | 101 / 200 lb 45.8 / 90.7 kg | 127 / 254 lb 57.6 / 115.2 kg |
| 210 lb 95.3 kg | 56 / 109 lb 25.4 / 49.4 kg | 75 / 154 lb 34 / 69.9 kg | 104 / 206 lb 47.2 / 93.4 kg | 131 / 263 lb 59.4 / 119.3 kg |
| 220 lb 99.8 kg | 58 / 112 lb 26.3 / 50.8 kg | 77 / 159 lb 34.9 / 72.1 kg | 107 / 213 lb 48.5 / 96.6 kg | 136 / 271 lb 61.7 / 122.9 kg |
| 230 lb 104.3 kg | 60 / 116 lb 27.2 / 52.6 kg | 80 / 164 lb 36.3 / 74.4 kg | 110 / 219 lb 49.9 / 99.3 kg | 140 / 279 lb 63.5 / 126.6 kg |
| 240 lb 108.9 kg | 62 / 119 lb 28.1 / 54 kg | 82 / 168 lb 37.2 / 76.2 kg | 114 / 226 lb 51.7 / 102.5 kg | 144 / 287 lb 65.3 / 130.2 kg |
How Your Single Leg Romanian Deadlift vs Trap Bar Romanian 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
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Single Leg Romanian Deadlift and Trap Bar Romanian Deadlift sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the single leg romanian deadlift strength level
The single leg romanian deadlift rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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 trap bar romanian deadlift strength level
The trap bar romanian deadlift rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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
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 trap bar romanian deadlift | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 Trap Bar Romanian 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 trap bar romanian 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.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
56.7 → 104.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the trap bar romanian deadlift standard minus the single leg romanian deadlift standard. A plus sign means the trap bar romanian 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 | +59 lb +26.8 kg | +80 lb +36.3 kg | +102 lb +46.3 kg | +125 lb +56.7 kg |
| 130 lb 59 kg | +62 lb +28.1 kg | +83 lb +37.6 kg | +107 lb +48.6 kg | +131 lb +59.4 kg |
| 140 lb 63.5 kg | +65 lb +29.5 kg | +88 lb +39.9 kg | +112 lb +50.8 kg | +138 lb +62.6 kg |
| 150 lb 68 kg | +68 lb +30.8 kg | +92 lb +41.8 kg | +118 lb +53.6 kg | +144 lb +65.3 kg |
| 160 lb 72.6 kg | +71 lb +32.2 kg | +96 lb +43.6 kg | +123 lb +55.8 kg | +151 lb +68.5 kg |
| 170 lb 77.1 kg | +74 lb +33.6 kg | +101 lb +45.8 kg | +128 lb +58.1 kg | +157 lb +71.2 kg |
| 180 lb 81.6 kg | +77 lb +34.9 kg | +104 lb +47.2 kg | +133 lb +60.3 kg | +163 lb +73.9 kg |
| 190 lb 86.2 kg | +80 lb +36.3 kg | +108 lb +49 kg | +138 lb +62.6 kg | +169 lb +76.7 kg |
| 200 lb 90.7 kg | +82 lb +37.2 kg | +111 lb +50.4 kg | +143 lb +64.9 kg | +175 lb +79.4 kg |
| 210 lb 95.3 kg | +86 lb +39 kg | +116 lb +52.6 kg | +147 lb +66.7 kg | +181 lb +82.1 kg |
| 220 lb 99.8 kg | +88 lb +39.9 kg | +119 lb +54 kg | +152 lb +68.9 kg | +186 lb +84.4 kg |
| 230 lb 104.3 kg | +91 lb +41.3 kg | +123 lb +55.8 kg | +157 lb +71.2 kg | +192 lb +87.1 kg |
| 240 lb 108.9 kg | +93 lb +42.2 kg | +126 lb +57.1 kg | +161 lb +73.1 kg | +197 lb +89.3 kg |
| 250 lb 113.4 kg | +96 lb +43.5 kg | +130 lb +58.9 kg | +165 lb +74.9 kg | +203 lb +92.1 kg |
| 260 lb 117.9 kg | +98 lb +44.5 kg | +134 lb +60.8 kg | +170 lb +77.1 kg | +208 lb +94.3 kg |
| 270 lb 122.5 kg | +101 lb +45.9 kg | +136 lb +61.7 kg | +174 lb +78.9 kg | +213 lb +96.6 kg |
| 280 lb 127 kg | +104 lb +47.1 kg | +140 lb +63.5 kg | +179 lb +81.2 kg | +219 lb +99.4 kg |
| 290 lb 131.5 kg | +106 lb +48.1 kg | +143 lb +64.9 kg | +183 lb +83 kg | +224 lb +101.6 kg |
| 300 lb 136.1 kg | +109 lb +49.5 kg | +147 lb +66.7 kg | +187 lb +84.8 kg | +230 lb +104.4 kg |
How Women’s Single Leg Romanian Deadlift and Trap Bar Romanian Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Trap Bar Romanian Deadlift for Novice, Intermediate, Advanced, and Elite throughout the table.
36.3 → 64.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the trap bar romanian deadlift standard minus the single leg romanian deadlift standard. A plus sign means the trap bar romanian 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 | +32 lb +14.5 kg | +48 lb +21.7 kg | +63 lb +28.6 kg | +80 lb +36.3 kg |
| 110 lb 49.9 kg | +34 lb +15.4 kg | +51 lb +23.2 kg | +67 lb +30.4 kg | +86 lb +39 kg |
| 120 lb 54.4 kg | +36 lb +16.3 kg | +54 lb +24.5 kg | +70 lb +31.7 kg | +91 lb +41.3 kg |
| 130 lb 59 kg | +38 lb +17.2 kg | +57 lb +25.9 kg | +75 lb +34 kg | +96 lb +43.5 kg |
| 140 lb 63.5 kg | +40 lb +18.1 kg | +60 lb +27.2 kg | +79 lb +35.9 kg | +101 lb +45.8 kg |
| 150 lb 68 kg | +42 lb +19.1 kg | +63 lb +28.6 kg | +82 lb +37.2 kg | +105 lb +47.7 kg |
| 160 lb 72.6 kg | +44 lb +20 kg | +65 lb +29.5 kg | +85 lb +38.5 kg | +109 lb +49.4 kg |
| 170 lb 77.1 kg | +46 lb +20.9 kg | +69 lb +31.3 kg | +89 lb +40.4 kg | +114 lb +51.7 kg |
| 180 lb 81.6 kg | +47 lb +21.4 kg | +71 lb +32.2 kg | +92 lb +41.8 kg | +118 lb +53.5 kg |
| 190 lb 86.2 kg | +49 lb +22.3 kg | +74 lb +33.5 kg | +96 lb +43.5 kg | +123 lb +55.8 kg |
| 200 lb 90.7 kg | +50 lb +22.7 kg | +76 lb +34.5 kg | +99 lb +44.9 kg | +127 lb +57.6 kg |
| 210 lb 95.3 kg | +53 lb +24 kg | +79 lb +35.9 kg | +102 lb +46.2 kg | +132 lb +59.9 kg |
| 220 lb 99.8 kg | +54 lb +24.5 kg | +82 lb +37.2 kg | +106 lb +48.1 kg | +135 lb +61.2 kg |
| 230 lb 104.3 kg | +56 lb +25.4 kg | +84 lb +38.1 kg | +109 lb +49.4 kg | +139 lb +63.1 kg |
| 240 lb 108.9 kg | +57 lb +25.9 kg | +86 lb +39 kg | +112 lb +50.8 kg | +143 lb +64.9 kg |
Single Leg Romanian Deadlift and Trap Bar Romanian Deadlift Exercises Used by This Calculator
For a useful comparison, perform a strict single leg romanian deadlift and a strict trap bar romanian deadlift using the setup and load rules below. Use strict, repeatable Single Leg Romanian Deadlift and Trap Bar Romanian 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 the exercise-specific Trap Bar Romanian Deadlift setup and load convention
Use the total trap bar load used for the Romanian deadlift. Enter only strict trap bar Romanian deadlift reps. Count reps that perform a top-down trap bar Romanian deadlift with controlled hip hinge, consistent lower range, and full standing finish without bouncing from the floor or turning it into a conventional trap bar deadlift. Keep setup, range, and finish quality consistent across the entered set. Do not count substituted exercises or assisted reps.
Enter one recent Single Leg Romanian Deadlift result and one recent Trap Bar Romanian Deadlift result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Single-Leg Romanian Deadlift — View the individual Single Leg Romanian Deadlift standards and next strength-level target.
- Trap Bar Romanian Deadlift — View the individual Trap Bar Romanian 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.
- Trap Bar 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.
- Barbell Snatch Grip Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.