Deadlift vs Smith Machine Romanian Deadlift Strength Standards
Compare your barbell deadlift and smith machine 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: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. 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.
Barbell Deadlift vs Smith Machine Romanian Deadlift Strength Standards
The paired standards below show what the barbell deadlift and smith machine 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 Barbell Deadlift / Smith Machine Romanian Deadlift in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Barbell Deadlift vs Smith Machine Romanian Deadlift 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Deadlift | 252 lb114.3 kg | 322 lb146.1 kg | 371 lb168.3 kg | 420 lb190.5 kg |
| Smith Machine Romanian Deadlift | 126 lb57.2 kg | 175 lb79.4 kg | 231 lb104.8 kg | 286 lb129.7 kg | |
| 130 lb59 kg | Barbell Deadlift | 266 lb120.7 kg | 339 lb153.8 kg | 391 lb177.4 kg | 443 lb200.9 kg |
| Smith Machine Romanian Deadlift | 133 lb60.3 kg | 185 lb83.9 kg | 244 lb110.7 kg | 302 lb137 kg | |
| 140 lb63.5 kg | Barbell Deadlift | 279 lb126.6 kg | 357 lb161.9 kg | 411 lb186.4 kg | 465 lb210.9 kg |
| Smith Machine Romanian Deadlift | 140 lb63.5 kg | 194 lb88 kg | 256 lb116.1 kg | 317 lb143.8 kg | |
| 150 lb68 kg | Barbell Deadlift | 292 lb132.4 kg | 373 lb169.2 kg | 431 lb195.5 kg | 487 lb220.9 kg |
| Smith Machine Romanian Deadlift | 146 lb66.2 kg | 203 lb92.1 kg | 268 lb121.6 kg | 332 lb150.6 kg | |
| 160 lb72.6 kg | Barbell Deadlift | 305 lb138.3 kg | 390 lb176.9 kg | 449 lb203.7 kg | 508 lb230.4 kg |
| Smith Machine Romanian Deadlift | 152 lb68.9 kg | 212 lb96.2 kg | 280 lb127 kg | 347 lb157.4 kg | |
| 170 lb77.1 kg | Barbell Deadlift | 318 lb144.2 kg | 406 lb184.2 kg | 468 lb212.3 kg | 529 lb240 kg |
| Smith Machine Romanian Deadlift | 159 lb72.1 kg | 221 lb100.2 kg | 292 lb132.4 kg | 361 lb163.7 kg | |
| 180 lb81.6 kg | Barbell Deadlift | 330 lb149.7 kg | 422 lb191.4 kg | 486 lb220.4 kg | 550 lb249.5 kg |
| Smith Machine Romanian Deadlift | 165 lb74.8 kg | 230 lb104.3 kg | 303 lb137.4 kg | 375 lb170.1 kg | |
| 190 lb86.2 kg | Barbell Deadlift | 342 lb155.1 kg | 437 lb198.2 kg | 504 lb228.6 kg | 570 lb258.5 kg |
| Smith Machine Romanian Deadlift | 171 lb77.6 kg | 238 lb108 kg | 314 lb142.4 kg | 389 lb176.4 kg | |
| 200 lb90.7 kg | Barbell Deadlift | 354 lb160.6 kg | 452 lb205 kg | 522 lb236.8 kg | 590 lb267.6 kg |
| Smith Machine Romanian Deadlift | 177 lb80.3 kg | 246 lb111.6 kg | 325 lb147.4 kg | 403 lb182.8 kg | |
| 210 lb95.3 kg | Barbell Deadlift | 366 lb166 kg | 467 lb211.8 kg | 539 lb244.5 kg | 609 lb276.2 kg |
| Smith Machine Romanian Deadlift | 183 lb83 kg | 254 lb115.2 kg | 336 lb152.4 kg | 416 lb188.7 kg | |
| 220 lb99.8 kg | Barbell Deadlift | 377 lb171 kg | 482 lb218.6 kg | 556 lb252.2 kg | 629 lb285.3 kg |
| Smith Machine Romanian Deadlift | 189 lb85.7 kg | 262 lb118.8 kg | 346 lb156.9 kg | 429 lb194.6 kg | |
| 230 lb104.3 kg | Barbell Deadlift | 388 lb176 kg | 496 lb225 kg | 572 lb259.5 kg | 647 lb293.5 kg |
| Smith Machine Romanian Deadlift | 194 lb88 kg | 270 lb122.5 kg | 357 lb161.9 kg | 442 lb200.5 kg | |
| 240 lb108.9 kg | Barbell Deadlift | 400 lb181.4 kg | 511 lb231.8 kg | 589 lb267.2 kg | 666 lb302.1 kg |
| Smith Machine Romanian Deadlift | 200 lb90.7 kg | 278 lb126.1 kg | 367 lb166.5 kg | 455 lb206.4 kg | |
| 250 lb113.4 kg | Barbell Deadlift | 411 lb186.4 kg | 525 lb238.1 kg | 605 lb274.4 kg | 684 lb310.3 kg |
| Smith Machine Romanian Deadlift | 205 lb93 kg | 286 lb129.7 kg | 377 lb171 kg | 467 lb211.8 kg | |
| 260 lb117.9 kg | Barbell Deadlift | 422 lb191.4 kg | 539 lb244.5 kg | 621 lb281.7 kg | 703 lb318.9 kg |
| Smith Machine Romanian Deadlift | 211 lb95.7 kg | 293 lb132.9 kg | 387 lb175.5 kg | 479 lb217.3 kg | |
| 270 lb122.5 kg | Barbell Deadlift | 432 lb196 kg | 552 lb250.4 kg | 637 lb288.9 kg | 720 lb326.6 kg |
| Smith Machine Romanian Deadlift | 216 lb98 kg | 301 lb136.5 kg | 397 lb180.1 kg | 492 lb223.2 kg | |
| 280 lb127 kg | Barbell Deadlift | 443 lb200.9 kg | 566 lb256.7 kg | 653 lb296.2 kg | 738 lb334.8 kg |
| Smith Machine Romanian Deadlift | 221 lb100.2 kg | 308 lb139.7 kg | 407 lb184.6 kg | 504 lb228.6 kg | |
| 290 lb131.5 kg | Barbell Deadlift | 453 lb205.5 kg | 579 lb262.6 kg | 668 lb303 kg | 756 lb342.9 kg |
| Smith Machine Romanian Deadlift | 227 lb103 kg | 316 lb143.3 kg | 416 lb188.7 kg | 516 lb234.1 kg | |
| 300 lb136.1 kg | Barbell Deadlift | 464 lb210.5 kg | 593 lb269 kg | 683 lb309.8 kg | 773 lb350.6 kg |
| Smith Machine Romanian Deadlift | 232 lb105.2 kg | 323 lb146.5 kg | 426 lb193.2 kg | 527 lb239 kg |
Women’s Barbell Deadlift vs Smith Machine Romanian Deadlift 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Deadlift | 149 lb67.6 kg | 201 lb91.2 kg | 240 lb108.9 kg | 275 lb124.7 kg |
| Smith Machine Romanian Deadlift | 71 lb32.2 kg | 103 lb46.7 kg | 140 lb63.5 kg | 178 lb80.7 kg | |
| 110 lb49.9 kg | Barbell Deadlift | 159 lb72.1 kg | 214 lb97.1 kg | 256 lb116.1 kg | 293 lb132.9 kg |
| Smith Machine Romanian Deadlift | 76 lb34.5 kg | 110 lb49.9 kg | 149 lb67.6 kg | 189 lb85.7 kg | |
| 120 lb54.4 kg | Barbell Deadlift | 168 lb76.2 kg | 227 lb103 kg | 271 lb122.9 kg | 310 lb140.6 kg |
| Smith Machine Romanian Deadlift | 80 lb36.3 kg | 116 lb52.6 kg | 158 lb71.7 kg | 201 lb91.2 kg | |
| 130 lb59 kg | Barbell Deadlift | 177 lb80.3 kg | 239 lb108.4 kg | 286 lb129.7 kg | 327 lb148.3 kg |
| Smith Machine Romanian Deadlift | 85 lb38.6 kg | 123 lb55.8 kg | 166 lb75.3 kg | 212 lb96.2 kg | |
| 140 lb63.5 kg | Barbell Deadlift | 186 lb84.4 kg | 251 lb113.9 kg | 301 lb136.5 kg | 344 lb156 kg |
| Smith Machine Romanian Deadlift | 89 lb40.4 kg | 129 lb58.5 kg | 175 lb79.4 kg | 223 lb101.2 kg | |
| 150 lb68 kg | Barbell Deadlift | 195 lb88.5 kg | 263 lb119.3 kg | 315 lb142.9 kg | 360 lb163.3 kg |
| Smith Machine Romanian Deadlift | 93 lb42.2 kg | 135 lb61.2 kg | 183 lb83 kg | 233 lb105.7 kg | |
| 160 lb72.6 kg | Barbell Deadlift | 204 lb92.5 kg | 275 lb124.7 kg | 329 lb149.2 kg | 376 lb170.6 kg |
| Smith Machine Romanian Deadlift | 97 lb44 kg | 141 lb64 kg | 191 lb86.6 kg | 243 lb110.2 kg | |
| 170 lb77.1 kg | Barbell Deadlift | 212 lb96.2 kg | 286 lb129.7 kg | 342 lb155.1 kg | 391 lb177.4 kg |
| Smith Machine Romanian Deadlift | 101 lb45.8 kg | 147 lb66.7 kg | 199 lb90.3 kg | 253 lb114.8 kg | |
| 180 lb81.6 kg | Barbell Deadlift | 220 lb99.8 kg | 297 lb134.7 kg | 356 lb161.5 kg | 407 lb184.6 kg |
| Smith Machine Romanian Deadlift | 105 lb47.6 kg | 152 lb68.9 kg | 207 lb93.9 kg | 263 lb119.3 kg | |
| 190 lb86.2 kg | Barbell Deadlift | 228 lb103.4 kg | 308 lb139.7 kg | 369 lb167.4 kg | 421 lb191 kg |
| Smith Machine Romanian Deadlift | 109 lb49.4 kg | 158 lb71.7 kg | 214 lb97.1 kg | 273 lb123.8 kg | |
| 200 lb90.7 kg | Barbell Deadlift | 236 lb107 kg | 319 lb144.7 kg | 382 lb173.3 kg | 436 lb197.8 kg |
| Smith Machine Romanian Deadlift | 113 lb51.3 kg | 164 lb74.4 kg | 222 lb100.7 kg | 282 lb127.9 kg | |
| 210 lb95.3 kg | Barbell Deadlift | 244 lb110.7 kg | 329 lb149.2 kg | 394 lb178.7 kg | 451 lb204.6 kg |
| Smith Machine Romanian Deadlift | 116 lb52.6 kg | 169 lb76.7 kg | 229 lb103.9 kg | 292 lb132.4 kg | |
| 220 lb99.8 kg | Barbell Deadlift | 252 lb114.3 kg | 340 lb154.2 kg | 407 lb184.6 kg | 465 lb210.9 kg |
| Smith Machine Romanian Deadlift | 120 lb54.4 kg | 174 lb78.9 kg | 236 lb107 kg | 301 lb136.5 kg | |
| 230 lb104.3 kg | Barbell Deadlift | 259 lb117.5 kg | 350 lb158.8 kg | 419 lb190.1 kg | 479 lb217.3 kg |
| Smith Machine Romanian Deadlift | 124 lb56.2 kg | 180 lb81.6 kg | 243 lb110.2 kg | 310 lb140.6 kg | |
| 240 lb108.9 kg | Barbell Deadlift | 267 lb121.1 kg | 360 lb163.3 kg | 431 lb195.5 kg | 492 lb223.2 kg |
| Smith Machine Romanian Deadlift | 127 lb57.6 kg | 185 lb83.9 kg | 250 lb113.4 kg | 319 lb144.7 kg |
How Your Barbell 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)
Set quality matters for this Barbell Deadlift vs Smith Machine Romanian Deadlift 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 deadlift data uses lifters ages 18–39. 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 heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.
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 barbell deadlift | Adjust barbell 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Deadlift and Smith Machine Romanian Deadlift Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 60.8 to 111.6 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Romanian Deadlift standard minus the Barbell Deadlift standard: zero means equal, above zero means the Smith Machine Romanian Deadlift 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Deadlift and Smith Machine Romanian 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.
Across 100–240 lb bodyweight, the Elite gap changes from 44 to 78.5 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Romanian Deadlift standard minus the Barbell Deadlift standard: zero means equal, above zero means the Smith Machine Romanian Deadlift 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Deadlift and Smith Machine Romanian Deadlift Exercises Used by This Calculator
Valid results depend on using the specified barbell deadlift and smith machine romanian deadlift technique and load convention. Use strict, repeatable Barbell Deadlift and Smith Machine Romanian Deadlift 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 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 Barbell Deadlift result and one recent Smith Machine Romanian Deadlift 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.
- 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.
- 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.