Deadlift vs Deadlift With Chains Strength Standards

Barbell Deadlift vs Deadlift with Chains Strength Standards

Use these tables to compare the estimated one-rep max required for the barbell deadlift and deadlift with chains 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 Barbell Deadlift / Deadlift with Chains, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Barbell Deadlift vs Deadlift with Chains Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Barbell Deadlift vs Deadlift with Chains Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Barbell Deadlift vs Deadlift with Chains 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

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)

Set quality matters for this Barbell Deadlift vs Deadlift with Chains 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 barbell deadlift strength level

The barbell 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 deadlift with chains strength level

The deadlift with chains 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.

4. Compare the two results

Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.

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.

The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.

How Men’s Barbell Deadlift and Deadlift with Chains Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Deadlift with Chains standard minus the Barbell Deadlift standard: zero means equal, above zero means the Deadlift with Chains standard is higher, and below zero means the Barbell Deadlift standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Deadlift and Deadlift with Chains Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Deadlift with Chains standard minus the Barbell Deadlift standard: zero means equal, above zero means the Deadlift with Chains standard is higher, and below zero means the Barbell Deadlift standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Deadlift and Deadlift with Chains Exercises Used by This Calculator

Compare like-for-like attempts by keeping the barbell deadlift and deadlift with chains setup consistent with their individual rules. Use strict, repeatable Barbell Deadlift and Deadlift with Chains tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Use a conventional barbell deadlift from the floor

Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.

Use the Deadlift with Chains setup and load convention

The entered weight for strict Deadlift with Chains. Valid Deadlift with Chains reps. The movement must follow the defined Deadlift with Chains path: barbell is deadlifted from the floor to full lockout while chains add weight as they lift from the floor and finish with A valid finish requires the defined end position for Deadlift with Chains, visible control of the weight, and no assistance or substituted exercise style. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.

Enter one recent Barbell Deadlift result and one recent Deadlift with Chains result

First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
• Deadlift with Chains — View the individual Deadlift with Chains standards and next strength-level target.
• Deficit Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Rack Pull — 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.
• Barbell Pause Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.