Single-Leg Romanian Deadlift vs Trap Bar Deadlift Strength Standards
Compare your single leg romanian deadlift and trap bar deadlift against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: external load and 1–12 strict reps. Second lift: total external 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, strapless, neutral grip, from floor to lockout. 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 Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the single leg romanian deadlift and trap bar 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 / Trap Bar Deadlift, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Single Leg Romanian Deadlift vs Trap Bar Deadlift Standards
How to read the table: The first number is Single Leg Romanian Deadlift; the second is Trap Bar 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 / 140 lb 25.4 / 63.5 kg | 77 / 196 lb 34.9 / 88.9 kg | 105 / 252 lb 47.6 / 114.3 kg | 133 / 308 lb 60.3 / 139.7 kg |
| 130 lb 59 kg | 59 / 148 lb 26.8 / 67.1 kg | 82 / 207 lb 37.2 / 93.9 kg | 111 / 266 lb 50.3 / 120.7 kg | 141 / 325 lb 64 / 147.4 kg |
| 140 lb 63.5 kg | 62 / 155 lb 28.1 / 70.3 kg | 86 / 217 lb 39 / 98.4 kg | 117 / 279 lb 53.1 / 126.6 kg | 148 / 341 lb 67.1 / 154.7 kg |
| 150 lb 68 kg | 65 / 162 lb 29.5 / 73.5 kg | 90 / 227 lb 40.8 / 103 kg | 122 / 292 lb 55.3 / 132.4 kg | 155 / 357 lb 70.3 / 161.9 kg |
| 160 lb 72.6 kg | 68 / 169 lb 30.8 / 76.7 kg | 94 / 237 lb 42.6 / 107.5 kg | 128 / 305 lb 58.1 / 138.3 kg | 161 / 373 lb 73 / 169.2 kg |
| 170 lb 77.1 kg | 71 / 176 lb 32.2 / 79.8 kg | 97 / 247 lb 44 / 112 kg | 133 / 318 lb 60.3 / 144.2 kg | 168 / 388 lb 76.2 / 176 kg |
| 180 lb 81.6 kg | 73 / 183 lb 33.1 / 83 kg | 101 / 257 lb 45.8 / 116.6 kg | 138 / 330 lb 62.6 / 149.7 kg | 175 / 403 lb 79.4 / 182.8 kg |
| 190 lb 86.2 kg | 76 / 190 lb 34.5 / 86.2 kg | 105 / 266 lb 47.6 / 120.7 kg | 143 / 342 lb 64.9 / 155.1 kg | 181 / 418 lb 82.1 / 189.6 kg |
| 200 lb 90.7 kg | 79 / 197 lb 35.8 / 89.4 kg | 109 / 275 lb 49.4 / 124.7 kg | 148 / 354 lb 67.1 / 160.6 kg | 187 / 433 lb 84.8 / 196.4 kg |
| 210 lb 95.3 kg | 81 / 203 lb 36.7 / 92.1 kg | 112 / 284 lb 50.8 / 128.8 kg | 153 / 366 lb 69.4 / 166 kg | 193 / 447 lb 87.5 / 202.8 kg |
| 220 lb 99.8 kg | 84 / 210 lb 38.1 / 95.3 kg | 116 / 293 lb 52.6 / 132.9 kg | 158 / 377 lb 71.7 / 171 kg | 200 / 461 lb 90.7 / 209.1 kg |
| 230 lb 104.3 kg | 86 / 216 lb 39 / 98 kg | 119 / 302 lb 54 / 137 kg | 162 / 388 lb 73.5 / 176 kg | 206 / 475 lb 93.4 / 215.5 kg |
| 240 lb 108.9 kg | 89 / 222 lb 40.4 / 100.7 kg | 123 / 311 lb 55.8 / 141.1 kg | 167 / 400 lb 75.7 / 181.4 kg | 212 / 488 lb 96.2 / 221.4 kg |
| 250 lb 113.4 kg | 91 / 228 lb 41.3 / 103.4 kg | 126 / 319 lb 57.2 / 144.7 kg | 172 / 411 lb 78 / 186.4 kg | 217 / 502 lb 98.4 / 227.7 kg |
| 260 lb 117.9 kg | 94 / 234 lb 42.6 / 106.1 kg | 129 / 328 lb 58.5 / 148.8 kg | 176 / 422 lb 79.8 / 191.4 kg | 223 / 515 lb 101.2 / 233.6 kg |
| 270 lb 122.5 kg | 96 / 240 lb 43.5 / 108.9 kg | 133 / 336 lb 60.3 / 152.4 kg | 181 / 432 lb 82.1 / 196 kg | 229 / 528 lb 103.9 / 239.5 kg |
| 280 lb 127 kg | 98 / 246 lb 44.5 / 111.6 kg | 136 / 344 lb 61.7 / 156 kg | 185 / 443 lb 83.9 / 200.9 kg | 234 / 541 lb 106.1 / 245.4 kg |
| 290 lb 131.5 kg | 101 / 252 lb 45.8 / 114.3 kg | 139 / 353 lb 63 / 160.1 kg | 190 / 453 lb 86.2 / 205.5 kg | 240 / 554 lb 108.9 / 251.3 kg |
| 300 lb 136.1 kg | 103 / 258 lb 46.7 / 117 kg | 142 / 361 lb 64.4 / 163.7 kg | 194 / 464 lb 88 / 210.5 kg | 245 / 567 lb 111.1 / 257.2 kg |
Women’s Single Leg Romanian Deadlift vs Trap Bar Deadlift Standards
How to read the table: The first number is Single Leg Romanian Deadlift; the second is Trap Bar 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 / 86 lb 15.4 / 39 kg | 46 / 126 lb 20.9 / 57.2 kg | 63 / 172 lb 28.6 / 78 kg | 80 / 217 lb 36.3 / 98.4 kg |
| 110 lb 49.9 kg | 37 / 92 lb 16.8 / 41.7 kg | 49 / 134 lb 22.2 / 60.8 kg | 67 / 183 lb 30.4 / 83 kg | 85 / 232 lb 38.6 / 105.2 kg |
| 120 lb 54.4 kg | 39 / 97 lb 17.7 / 44 kg | 52 / 142 lb 23.6 / 64.4 kg | 72 / 194 lb 32.7 / 88 kg | 90 / 246 lb 40.8 / 111.6 kg |
| 130 lb 59 kg | 41 / 103 lb 18.6 / 46.7 kg | 55 / 150 lb 24.9 / 68 kg | 75 / 205 lb 34 / 93 kg | 95 / 259 lb 43.1 / 117.5 kg |
| 140 lb 63.5 kg | 43 / 108 lb 19.5 / 49 kg | 57 / 158 lb 25.9 / 71.7 kg | 79 / 215 lb 35.8 / 97.5 kg | 100 / 272 lb 45.4 / 123.4 kg |
| 150 lb 68 kg | 45 / 113 lb 20.4 / 51.3 kg | 60 / 165 lb 27.2 / 74.8 kg | 83 / 225 lb 37.6 / 102.1 kg | 105 / 285 lb 47.6 / 129.3 kg |
| 160 lb 72.6 kg | 47 / 118 lb 21.3 / 53.5 kg | 63 / 172 lb 28.6 / 78 kg | 87 / 235 lb 39.5 / 106.6 kg | 110 / 298 lb 49.9 / 135.2 kg |
| 170 lb 77.1 kg | 49 / 123 lb 22.2 / 55.8 kg | 65 / 179 lb 29.5 / 81.2 kg | 90 / 245 lb 40.8 / 111.1 kg | 114 / 310 lb 51.7 / 140.6 kg |
| 180 lb 81.6 kg | 51 / 128 lb 23.1 / 58.1 kg | 68 / 186 lb 30.8 / 84.4 kg | 94 / 254 lb 42.6 / 115.2 kg | 119 / 322 lb 54 / 146.1 kg |
| 190 lb 86.2 kg | 53 / 132 lb 24 / 59.9 kg | 70 / 193 lb 31.8 / 87.5 kg | 97 / 263 lb 44 / 119.3 kg | 123 / 334 lb 55.8 / 151.5 kg |
| 200 lb 90.7 kg | 55 / 137 lb 24.9 / 62.1 kg | 73 / 200 lb 33.1 / 90.7 kg | 101 / 273 lb 45.8 / 123.8 kg | 127 / 345 lb 57.6 / 156.5 kg |
| 210 lb 95.3 kg | 56 / 141 lb 25.4 / 64 kg | 75 / 206 lb 34 / 93.4 kg | 104 / 282 lb 47.2 / 127.9 kg | 131 / 357 lb 59.4 / 161.9 kg |
| 220 lb 99.8 kg | 58 / 146 lb 26.3 / 66.2 kg | 77 / 213 lb 34.9 / 96.6 kg | 107 / 290 lb 48.5 / 131.5 kg | 136 / 368 lb 61.7 / 166.9 kg |
| 230 lb 104.3 kg | 60 / 150 lb 27.2 / 68 kg | 80 / 219 lb 36.3 / 99.3 kg | 110 / 299 lb 49.9 / 135.6 kg | 140 / 379 lb 63.5 / 171.9 kg |
| 240 lb 108.9 kg | 62 / 155 lb 28.1 / 70.3 kg | 82 / 226 lb 37.2 / 102.5 kg | 114 / 308 lb 51.7 / 139.7 kg | 144 / 390 lb 65.3 / 176.9 kg |
How Your Single Leg Romanian Deadlift vs Trap Bar 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)
Use recent Single Leg Romanian Deadlift and Trap Bar 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 standards use the sex-specific targets from the individual Single Leg Romanian Deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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 trap bar deadlift strength level
The standards use the sex-specific targets from the individual Trap Bar Deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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.
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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 deadlift | Adjust trap bar 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 Trap Bar 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 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.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
79.4 → 146.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the single leg romanian deadlift standard. A plus sign means the trap bar 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 | +84 lb +38.1 kg | +119 lb +54 kg | +147 lb +66.7 kg | +175 lb +79.4 kg |
| 130 lb 59 kg | +89 lb +40.3 kg | +125 lb +56.7 kg | +155 lb +70.4 kg | +184 lb +83.4 kg |
| 140 lb 63.5 kg | +93 lb +42.2 kg | +131 lb +59.4 kg | +162 lb +73.5 kg | +193 lb +87.6 kg |
| 150 lb 68 kg | +97 lb +44 kg | +137 lb +62.2 kg | +170 lb +77.1 kg | +202 lb +91.6 kg |
| 160 lb 72.6 kg | +101 lb +45.9 kg | +143 lb +64.9 kg | +177 lb +80.2 kg | +212 lb +96.2 kg |
| 170 lb 77.1 kg | +105 lb +47.6 kg | +150 lb +68 kg | +185 lb +83.9 kg | +220 lb +99.8 kg |
| 180 lb 81.6 kg | +110 lb +49.9 kg | +156 lb +70.8 kg | +192 lb +87.1 kg | +228 lb +103.4 kg |
| 190 lb 86.2 kg | +114 lb +51.7 kg | +161 lb +73.1 kg | +199 lb +90.2 kg | +237 lb +107.5 kg |
| 200 lb 90.7 kg | +118 lb +53.6 kg | +166 lb +75.3 kg | +206 lb +93.5 kg | +246 lb +111.6 kg |
| 210 lb 95.3 kg | +122 lb +55.4 kg | +172 lb +78 kg | +213 lb +96.6 kg | +254 lb +115.3 kg |
| 220 lb 99.8 kg | +126 lb +57.2 kg | +177 lb +80.3 kg | +219 lb +99.3 kg | +261 lb +118.4 kg |
| 230 lb 104.3 kg | +130 lb +59 kg | +183 lb +83 kg | +226 lb +102.5 kg | +269 lb +122.1 kg |
| 240 lb 108.9 kg | +133 lb +60.3 kg | +188 lb +85.3 kg | +233 lb +105.7 kg | +276 lb +125.2 kg |
| 250 lb 113.4 kg | +137 lb +62.1 kg | +193 lb +87.5 kg | +239 lb +108.4 kg | +285 lb +129.3 kg |
| 260 lb 117.9 kg | +140 lb +63.5 kg | +199 lb +90.3 kg | +246 lb +111.6 kg | +292 lb +132.4 kg |
| 270 lb 122.5 kg | +144 lb +65.4 kg | +203 lb +92.1 kg | +251 lb +113.9 kg | +299 lb +135.6 kg |
| 280 lb 127 kg | +148 lb +67.1 kg | +208 lb +94.3 kg | +258 lb +117 kg | +307 lb +139.3 kg |
| 290 lb 131.5 kg | +151 lb +68.5 kg | +214 lb +97.1 kg | +263 lb +119.3 kg | +314 lb +142.4 kg |
| 300 lb 136.1 kg | +155 lb +70.3 kg | +219 lb +99.3 kg | +270 lb +122.5 kg | +322 lb +146.1 kg |
How Women’s Single Leg Romanian Deadlift and Trap Bar Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Trap Bar Deadlift for Novice, Intermediate, Advanced, and Elite throughout the table.
62.1 → 111.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the single leg romanian deadlift standard. A plus sign means the trap bar 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 | +52 lb +23.6 kg | +80 lb +36.3 kg | +109 lb +49.4 kg | +137 lb +62.1 kg |
| 110 lb 49.9 kg | +55 lb +24.9 kg | +85 lb +38.6 kg | +116 lb +52.6 kg | +147 lb +66.6 kg |
| 120 lb 54.4 kg | +58 lb +26.3 kg | +90 lb +40.8 kg | +122 lb +55.3 kg | +156 lb +70.8 kg |
| 130 lb 59 kg | +62 lb +28.1 kg | +95 lb +43.1 kg | +130 lb +59 kg | +164 lb +74.4 kg |
| 140 lb 63.5 kg | +65 lb +29.5 kg | +101 lb +45.8 kg | +136 lb +61.7 kg | +172 lb +78 kg |
| 150 lb 68 kg | +68 lb +30.9 kg | +105 lb +47.6 kg | +142 lb +64.5 kg | +180 lb +81.7 kg |
| 160 lb 72.6 kg | +71 lb +32.2 kg | +109 lb +49.4 kg | +148 lb +67.1 kg | +188 lb +85.3 kg |
| 170 lb 77.1 kg | +74 lb +33.6 kg | +114 lb +51.7 kg | +155 lb +70.3 kg | +196 lb +88.9 kg |
| 180 lb 81.6 kg | +77 lb +35 kg | +118 lb +53.6 kg | +160 lb +72.6 kg | +203 lb +92.1 kg |
| 190 lb 86.2 kg | +79 lb +35.9 kg | +123 lb +55.7 kg | +166 lb +75.3 kg | +211 lb +95.7 kg |
| 200 lb 90.7 kg | +82 lb +37.2 kg | +127 lb +57.6 kg | +172 lb +78 kg | +218 lb +98.9 kg |
| 210 lb 95.3 kg | +85 lb +38.6 kg | +131 lb +59.4 kg | +178 lb +80.7 kg | +226 lb +102.5 kg |
| 220 lb 99.8 kg | +88 lb +39.9 kg | +136 lb +61.7 kg | +183 lb +83 kg | +232 lb +105.2 kg |
| 230 lb 104.3 kg | +90 lb +40.8 kg | +139 lb +63 kg | +189 lb +85.7 kg | +239 lb +108.4 kg |
| 240 lb 108.9 kg | +93 lb +42.2 kg | +144 lb +65.3 kg | +194 lb +88 kg | +246 lb +111.6 kg |
Single Leg Romanian Deadlift and Trap Bar Deadlift Exercises Used by This Calculator
Valid results depend on using the specified single leg romanian deadlift and trap bar deadlift technique and load convention. Use strict, repeatable Single Leg Romanian Deadlift and Trap Bar 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 strict, repeatable Trap Bar Deadlift
High-handle trap bar deadlift only. Strapless, neutral grip, from floor to lockout. Load entered is total external load on the trap bar. If reps > 1 are entered, 1RM is estimated using the Epley/Brzycki blend. No age adjustment applied; adult lifter standards (18–50). Percentiles are tier-anchored approximations, not precise population statistics. Enter total external weight. Keep the same equipment and setup when retesting.
Enter one recent Single Leg Romanian Deadlift result and one recent Trap Bar 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 external weight and a whole number from 1 to 12 reps for Trap Bar Deadlift.
Related Tools
- Single-Leg Romanian Deadlift — View the individual Single Leg Romanian Deadlift standards and next strength-level target.
- Trap Bar Deadlift — View the individual Trap Bar Deadlift standards and next strength-level target.
- Atlas Stone — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Axle Clean and Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Axle Clean — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Axle Continental Clean — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.