Single-Leg Romanian Deadlift vs Smith Machine Romanian Deadlift Strength Standards
Compare your single leg romanian deadlift and smith machine romanian 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: weight used 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, hinge the Smith bar down under control, keep the bar path consistent, return to a strong standing finish, and avoid floor resets, pin bounces, squat drift. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Single Leg Romanian Deadlift vs Smith Machine Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the single leg romanian deadlift and smith machine romanian 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 / Smith Machine Romanian Deadlift, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Single Leg Romanian Deadlift vs Smith Machine Romanian Deadlift Standards
How to read the table: The first number is Single Leg Romanian Deadlift; the second is Smith Machine 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 / 126 lb 25.4 / 57.2 kg | 77 / 175 lb 34.9 / 79.4 kg | 105 / 231 lb 47.6 / 104.8 kg | 133 / 286 lb 60.3 / 129.7 kg |
| 130 lb 59 kg | 59 / 133 lb 26.8 / 60.3 kg | 82 / 185 lb 37.2 / 83.9 kg | 111 / 244 lb 50.3 / 110.7 kg | 141 / 302 lb 64 / 137 kg |
| 140 lb 63.5 kg | 62 / 140 lb 28.1 / 63.5 kg | 86 / 194 lb 39 / 88 kg | 117 / 256 lb 53.1 / 116.1 kg | 148 / 317 lb 67.1 / 143.8 kg |
| 150 lb 68 kg | 65 / 146 lb 29.5 / 66.2 kg | 90 / 203 lb 40.8 / 92.1 kg | 122 / 268 lb 55.3 / 121.6 kg | 155 / 332 lb 70.3 / 150.6 kg |
| 160 lb 72.6 kg | 68 / 152 lb 30.8 / 68.9 kg | 94 / 212 lb 42.6 / 96.2 kg | 128 / 280 lb 58.1 / 127 kg | 161 / 347 lb 73 / 157.4 kg |
| 170 lb 77.1 kg | 71 / 159 lb 32.2 / 72.1 kg | 97 / 221 lb 44 / 100.2 kg | 133 / 292 lb 60.3 / 132.4 kg | 168 / 361 lb 76.2 / 163.7 kg |
| 180 lb 81.6 kg | 73 / 165 lb 33.1 / 74.8 kg | 101 / 230 lb 45.8 / 104.3 kg | 138 / 303 lb 62.6 / 137.4 kg | 175 / 375 lb 79.4 / 170.1 kg |
| 190 lb 86.2 kg | 76 / 171 lb 34.5 / 77.6 kg | 105 / 238 lb 47.6 / 108 kg | 143 / 314 lb 64.9 / 142.4 kg | 181 / 389 lb 82.1 / 176.4 kg |
| 200 lb 90.7 kg | 79 / 177 lb 35.8 / 80.3 kg | 109 / 246 lb 49.4 / 111.6 kg | 148 / 325 lb 67.1 / 147.4 kg | 187 / 403 lb 84.8 / 182.8 kg |
| 210 lb 95.3 kg | 81 / 183 lb 36.7 / 83 kg | 112 / 254 lb 50.8 / 115.2 kg | 153 / 336 lb 69.4 / 152.4 kg | 193 / 416 lb 87.5 / 188.7 kg |
| 220 lb 99.8 kg | 84 / 189 lb 38.1 / 85.7 kg | 116 / 262 lb 52.6 / 118.8 kg | 158 / 346 lb 71.7 / 156.9 kg | 200 / 429 lb 90.7 / 194.6 kg |
| 230 lb 104.3 kg | 86 / 194 lb 39 / 88 kg | 119 / 270 lb 54 / 122.5 kg | 162 / 357 lb 73.5 / 161.9 kg | 206 / 442 lb 93.4 / 200.5 kg |
| 240 lb 108.9 kg | 89 / 200 lb 40.4 / 90.7 kg | 123 / 278 lb 55.8 / 126.1 kg | 167 / 367 lb 75.7 / 166.5 kg | 212 / 455 lb 96.2 / 206.4 kg |
| 250 lb 113.4 kg | 91 / 205 lb 41.3 / 93 kg | 126 / 286 lb 57.2 / 129.7 kg | 172 / 377 lb 78 / 171 kg | 217 / 467 lb 98.4 / 211.8 kg |
| 260 lb 117.9 kg | 94 / 211 lb 42.6 / 95.7 kg | 129 / 293 lb 58.5 / 132.9 kg | 176 / 387 lb 79.8 / 175.5 kg | 223 / 479 lb 101.2 / 217.3 kg |
| 270 lb 122.5 kg | 96 / 216 lb 43.5 / 98 kg | 133 / 301 lb 60.3 / 136.5 kg | 181 / 397 lb 82.1 / 180.1 kg | 229 / 492 lb 103.9 / 223.2 kg |
| 280 lb 127 kg | 98 / 221 lb 44.5 / 100.2 kg | 136 / 308 lb 61.7 / 139.7 kg | 185 / 407 lb 83.9 / 184.6 kg | 234 / 504 lb 106.1 / 228.6 kg |
| 290 lb 131.5 kg | 101 / 227 lb 45.8 / 103 kg | 139 / 316 lb 63 / 143.3 kg | 190 / 416 lb 86.2 / 188.7 kg | 240 / 516 lb 108.9 / 234.1 kg |
| 300 lb 136.1 kg | 103 / 232 lb 46.7 / 105.2 kg | 142 / 323 lb 64.4 / 146.5 kg | 194 / 426 lb 88 / 193.2 kg | 245 / 527 lb 111.1 / 239 kg |
Women’s Single Leg Romanian Deadlift vs Smith Machine Romanian Deadlift Standards
How to read the table: The first number is Single Leg Romanian Deadlift; the second is Smith Machine 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 / 71 lb 15.4 / 32.2 kg | 46 / 103 lb 20.9 / 46.7 kg | 63 / 140 lb 28.6 / 63.5 kg | 80 / 178 lb 36.3 / 80.7 kg |
| 110 lb 49.9 kg | 37 / 76 lb 16.8 / 34.5 kg | 49 / 110 lb 22.2 / 49.9 kg | 67 / 149 lb 30.4 / 67.6 kg | 85 / 189 lb 38.6 / 85.7 kg |
| 120 lb 54.4 kg | 39 / 80 lb 17.7 / 36.3 kg | 52 / 116 lb 23.6 / 52.6 kg | 72 / 158 lb 32.7 / 71.7 kg | 90 / 201 lb 40.8 / 91.2 kg |
| 130 lb 59 kg | 41 / 85 lb 18.6 / 38.6 kg | 55 / 123 lb 24.9 / 55.8 kg | 75 / 166 lb 34 / 75.3 kg | 95 / 212 lb 43.1 / 96.2 kg |
| 140 lb 63.5 kg | 43 / 89 lb 19.5 / 40.4 kg | 57 / 129 lb 25.9 / 58.5 kg | 79 / 175 lb 35.8 / 79.4 kg | 100 / 223 lb 45.4 / 101.2 kg |
| 150 lb 68 kg | 45 / 93 lb 20.4 / 42.2 kg | 60 / 135 lb 27.2 / 61.2 kg | 83 / 183 lb 37.6 / 83 kg | 105 / 233 lb 47.6 / 105.7 kg |
| 160 lb 72.6 kg | 47 / 97 lb 21.3 / 44 kg | 63 / 141 lb 28.6 / 64 kg | 87 / 191 lb 39.5 / 86.6 kg | 110 / 243 lb 49.9 / 110.2 kg |
| 170 lb 77.1 kg | 49 / 101 lb 22.2 / 45.8 kg | 65 / 147 lb 29.5 / 66.7 kg | 90 / 199 lb 40.8 / 90.3 kg | 114 / 253 lb 51.7 / 114.8 kg |
| 180 lb 81.6 kg | 51 / 105 lb 23.1 / 47.6 kg | 68 / 152 lb 30.8 / 68.9 kg | 94 / 207 lb 42.6 / 93.9 kg | 119 / 263 lb 54 / 119.3 kg |
| 190 lb 86.2 kg | 53 / 109 lb 24 / 49.4 kg | 70 / 158 lb 31.8 / 71.7 kg | 97 / 214 lb 44 / 97.1 kg | 123 / 273 lb 55.8 / 123.8 kg |
| 200 lb 90.7 kg | 55 / 113 lb 24.9 / 51.3 kg | 73 / 164 lb 33.1 / 74.4 kg | 101 / 222 lb 45.8 / 100.7 kg | 127 / 282 lb 57.6 / 127.9 kg |
| 210 lb 95.3 kg | 56 / 116 lb 25.4 / 52.6 kg | 75 / 169 lb 34 / 76.7 kg | 104 / 229 lb 47.2 / 103.9 kg | 131 / 292 lb 59.4 / 132.4 kg |
| 220 lb 99.8 kg | 58 / 120 lb 26.3 / 54.4 kg | 77 / 174 lb 34.9 / 78.9 kg | 107 / 236 lb 48.5 / 107 kg | 136 / 301 lb 61.7 / 136.5 kg |
| 230 lb 104.3 kg | 60 / 124 lb 27.2 / 56.2 kg | 80 / 180 lb 36.3 / 81.6 kg | 110 / 243 lb 49.9 / 110.2 kg | 140 / 310 lb 63.5 / 140.6 kg |
| 240 lb 108.9 kg | 62 / 127 lb 28.1 / 57.6 kg | 82 / 185 lb 37.2 / 83.9 kg | 114 / 250 lb 51.7 / 113.4 kg | 144 / 319 lb 65.3 / 144.7 kg |
How Your Single Leg Romanian Deadlift vs Smith Machine 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)
For the most useful Single Leg Romanian Deadlift vs Smith Machine Romanian 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 smith machine romanian deadlift strength level
The standards use the sex-specific thresholds from the individual Smith Machine 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.
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.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 smith machine 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 Smith Machine 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 smith machine 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.
At Elite, the difference is 69.4 kg at 120 lb and 127.9 kg at 300 lb.
How to read the table: Every number is the smith machine romanian deadlift standard minus the single leg romanian deadlift standard. A plus sign means the smith machine 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 | +70 lb +31.8 kg | +98 lb +44.5 kg | +126 lb +57.2 kg | +153 lb +69.4 kg |
| 130 lb 59 kg | +74 lb +33.5 kg | +103 lb +46.7 kg | +133 lb +60.4 kg | +161 lb +73 kg |
| 140 lb 63.5 kg | +78 lb +35.4 kg | +108 lb +49 kg | +139 lb +63 kg | +169 lb +76.7 kg |
| 150 lb 68 kg | +81 lb +36.7 kg | +113 lb +51.3 kg | +146 lb +66.3 kg | +177 lb +80.3 kg |
| 160 lb 72.6 kg | +84 lb +38.1 kg | +118 lb +53.6 kg | +152 lb +68.9 kg | +186 lb +84.4 kg |
| 170 lb 77.1 kg | +88 lb +39.9 kg | +124 lb +56.2 kg | +159 lb +72.1 kg | +193 lb +87.5 kg |
| 180 lb 81.6 kg | +92 lb +41.7 kg | +129 lb +58.5 kg | +165 lb +74.8 kg | +200 lb +90.7 kg |
| 190 lb 86.2 kg | +95 lb +43.1 kg | +133 lb +60.4 kg | +171 lb +77.5 kg | +208 lb +94.3 kg |
| 200 lb 90.7 kg | +98 lb +44.5 kg | +137 lb +62.2 kg | +177 lb +80.3 kg | +216 lb +98 kg |
| 210 lb 95.3 kg | +102 lb +46.3 kg | +142 lb +64.4 kg | +183 lb +83 kg | +223 lb +101.2 kg |
| 220 lb 99.8 kg | +105 lb +47.6 kg | +146 lb +66.2 kg | +188 lb +85.2 kg | +229 lb +103.9 kg |
| 230 lb 104.3 kg | +108 lb +49 kg | +151 lb +68.5 kg | +195 lb +88.4 kg | +236 lb +107.1 kg |
| 240 lb 108.9 kg | +111 lb +50.3 kg | +155 lb +70.3 kg | +200 lb +90.8 kg | +243 lb +110.2 kg |
| 250 lb 113.4 kg | +114 lb +51.7 kg | +160 lb +72.5 kg | +205 lb +93 kg | +250 lb +113.4 kg |
| 260 lb 117.9 kg | +117 lb +53.1 kg | +164 lb +74.4 kg | +211 lb +95.7 kg | +256 lb +116.1 kg |
| 270 lb 122.5 kg | +120 lb +54.5 kg | +168 lb +76.2 kg | +216 lb +98 kg | +263 lb +119.3 kg |
| 280 lb 127 kg | +123 lb +55.7 kg | +172 lb +78 kg | +222 lb +100.7 kg | +270 lb +122.5 kg |
| 290 lb 131.5 kg | +126 lb +57.2 kg | +177 lb +80.3 kg | +226 lb +102.5 kg | +276 lb +125.2 kg |
| 300 lb 136.1 kg | +129 lb +58.5 kg | +181 lb +82.1 kg | +232 lb +105.2 kg | +282 lb +127.9 kg |
How Women’s Single Leg Romanian Deadlift and Smith Machine Romanian Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Smith Machine Romanian Deadlift for Novice, Intermediate, Advanced, and Elite throughout the table.
44.4 → 79.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the smith machine romanian deadlift standard minus the single leg romanian deadlift standard. A plus sign means the smith machine 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 | +37 lb +16.8 kg | +57 lb +25.8 kg | +77 lb +34.9 kg | +98 lb +44.4 kg |
| 110 lb 49.9 kg | +39 lb +17.7 kg | +61 lb +27.7 kg | +82 lb +37.2 kg | +104 lb +47.1 kg |
| 120 lb 54.4 kg | +41 lb +18.6 kg | +64 lb +29 kg | +86 lb +39 kg | +111 lb +50.4 kg |
| 130 lb 59 kg | +44 lb +20 kg | +68 lb +30.9 kg | +91 lb +41.3 kg | +117 lb +53.1 kg |
| 140 lb 63.5 kg | +46 lb +20.9 kg | +72 lb +32.6 kg | +96 lb +43.6 kg | +123 lb +55.8 kg |
| 150 lb 68 kg | +48 lb +21.8 kg | +75 lb +34 kg | +100 lb +45.4 kg | +128 lb +58.1 kg |
| 160 lb 72.6 kg | +50 lb +22.7 kg | +78 lb +35.4 kg | +104 lb +47.1 kg | +133 lb +60.3 kg |
| 170 lb 77.1 kg | +52 lb +23.6 kg | +82 lb +37.2 kg | +109 lb +49.5 kg | +139 lb +63.1 kg |
| 180 lb 81.6 kg | +54 lb +24.5 kg | +84 lb +38.1 kg | +113 lb +51.3 kg | +144 lb +65.3 kg |
| 190 lb 86.2 kg | +56 lb +25.4 kg | +88 lb +39.9 kg | +117 lb +53.1 kg | +150 lb +68 kg |
| 200 lb 90.7 kg | +58 lb +26.4 kg | +91 lb +41.3 kg | +121 lb +54.9 kg | +155 lb +70.3 kg |
| 210 lb 95.3 kg | +60 lb +27.2 kg | +94 lb +42.7 kg | +125 lb +56.7 kg | +161 lb +73 kg |
| 220 lb 99.8 kg | +62 lb +28.1 kg | +97 lb +44 kg | +129 lb +58.5 kg | +165 lb +74.8 kg |
| 230 lb 104.3 kg | +64 lb +29 kg | +100 lb +45.3 kg | +133 lb +60.3 kg | +170 lb +77.1 kg |
| 240 lb 108.9 kg | +65 lb +29.5 kg | +103 lb +46.7 kg | +136 lb +61.7 kg | +175 lb +79.4 kg |
Single Leg Romanian Deadlift and Smith Machine Romanian Deadlift Exercises Used by This Calculator
Compare like-for-like attempts by keeping the single leg romanian deadlift and smith machine romanian deadlift setup consistent with their individual rules. Use strict, repeatable Single Leg Romanian Deadlift and Smith Machine 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 Smith Machine Romanian Deadlift setup and load convention
The total effective Smith machine bar weight including plates and the machine bar convention. Strict Smith machine Romanian deadlift reps. Hinge the Smith bar down under control, keep the bar path consistent, return to a strong standing finish, and avoid floor resets, pin bounces, squat drift, or shrug reps. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Single Leg Romanian Deadlift result and one recent Smith Machine 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.
- Smith Machine Romanian Deadlift — View the individual Smith Machine Romanian Deadlift standards and next strength-level target.
- Barbell Rack Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Pause Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Kickstand Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bodyweight Single Leg Glute Bridge Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.