Romanian Deadlift vs Barbell Deadlift Strength Standards
Compare your Romanian deadlift and barbell deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the total barbell weight for both lifts. Use a controlled Romanian deadlift from standing to a consistent depth and back to full standing and a conventional deadlift from the floor to full lockout. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Romanian Deadlift vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Romanian deadlift and barbell deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your Romanian deadlift and barbell deadlift.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Romanian Deadlift / Barbell Deadlift, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Romanian Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Romanian Deadlift; the second is Barbell 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 | 98 / 252 lb 44.5 / 114.3 kg | 126 / 322 lb 57.2 / 146.1 kg | 175 / 371 lb 79.4 / 168.3 kg | 224 / 420 lb 101.6 / 190.5 kg |
| 130 lb 59 kg | 103 / 266 lb 46.7 / 120.7 kg | 133 / 339 lb 60.3 / 153.8 kg | 185 / 391 lb 83.9 / 177.4 kg | 236 / 443 lb 107 / 200.9 kg |
| 140 lb 63.5 kg | 109 / 279 lb 49.4 / 126.6 kg | 140 / 357 lb 63.5 / 161.9 kg | 194 / 411 lb 88 / 186.4 kg | 248 / 465 lb 112.5 / 210.9 kg |
| 150 lb 68 kg | 114 / 292 lb 51.7 / 132.4 kg | 146 / 373 lb 66.2 / 169.2 kg | 203 / 431 lb 92.1 / 195.5 kg | 260 / 487 lb 117.9 / 220.9 kg |
| 160 lb 72.6 kg | 119 / 305 lb 54 / 138.3 kg | 152 / 390 lb 68.9 / 176.9 kg | 212 / 449 lb 96.2 / 203.7 kg | 271 / 508 lb 122.9 / 230.4 kg |
| 170 lb 77.1 kg | 123 / 318 lb 55.8 / 144.2 kg | 159 / 406 lb 72.1 / 184.2 kg | 221 / 468 lb 100.2 / 212.3 kg | 282 / 529 lb 127.9 / 240 kg |
| 180 lb 81.6 kg | 128 / 330 lb 58.1 / 149.7 kg | 165 / 422 lb 74.8 / 191.4 kg | 230 / 486 lb 104.3 / 220.4 kg | 293 / 550 lb 132.9 / 249.5 kg |
| 190 lb 86.2 kg | 133 / 342 lb 60.3 / 155.1 kg | 171 / 437 lb 77.6 / 198.2 kg | 238 / 504 lb 108 / 228.6 kg | 304 / 570 lb 137.9 / 258.5 kg |
| 200 lb 90.7 kg | 138 / 354 lb 62.6 / 160.6 kg | 177 / 452 lb 80.3 / 205 kg | 246 / 522 lb 111.6 / 236.8 kg | 315 / 590 lb 142.9 / 267.6 kg |
| 210 lb 95.3 kg | 142 / 366 lb 64.4 / 166 kg | 183 / 467 lb 83 / 211.8 kg | 254 / 539 lb 115.2 / 244.5 kg | 325 / 609 lb 147.4 / 276.2 kg |
| 220 lb 99.8 kg | 147 / 377 lb 66.7 / 171 kg | 189 / 482 lb 85.7 / 218.6 kg | 262 / 556 lb 118.8 / 252.2 kg | 335 / 629 lb 152 / 285.3 kg |
| 230 lb 104.3 kg | 151 / 388 lb 68.5 / 176 kg | 194 / 496 lb 88 / 225 kg | 270 / 572 lb 122.5 / 259.5 kg | 345 / 647 lb 156.5 / 293.5 kg |
| 240 lb 108.9 kg | 155 / 400 lb 70.3 / 181.4 kg | 200 / 511 lb 90.7 / 231.8 kg | 278 / 589 lb 126.1 / 267.2 kg | 355 / 666 lb 161 / 302.1 kg |
| 250 lb 113.4 kg | 160 / 411 lb 72.6 / 186.4 kg | 205 / 525 lb 93 / 238.1 kg | 286 / 605 lb 129.7 / 274.4 kg | 365 / 684 lb 165.6 / 310.3 kg |
| 260 lb 117.9 kg | 164 / 422 lb 74.4 / 191.4 kg | 211 / 539 lb 95.7 / 244.5 kg | 293 / 621 lb 132.9 / 281.7 kg | 375 / 703 lb 170.1 / 318.9 kg |
| 270 lb 122.5 kg | 168 / 432 lb 76.2 / 196 kg | 216 / 552 lb 98 / 250.4 kg | 301 / 637 lb 136.5 / 288.9 kg | 384 / 720 lb 174.2 / 326.6 kg |
| 280 lb 127 kg | 172 / 443 lb 78 / 200.9 kg | 221 / 566 lb 100.2 / 256.7 kg | 308 / 653 lb 139.7 / 296.2 kg | 394 / 738 lb 178.7 / 334.8 kg |
| 290 lb 131.5 kg | 176 / 453 lb 79.8 / 205.5 kg | 227 / 579 lb 103 / 262.6 kg | 316 / 668 lb 143.3 / 303 kg | 403 / 756 lb 182.8 / 342.9 kg |
| 300 lb 136.1 kg | 180 / 464 lb 81.6 / 210.5 kg | 232 / 593 lb 105.2 / 269 kg | 323 / 683 lb 146.5 / 309.8 kg | 412 / 773 lb 186.9 / 350.6 kg |
Women’s Romanian Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Romanian Deadlift; the second is Barbell 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 | 57 / 149 lb 25.9 / 67.6 kg | 75 / 201 lb 34 / 91.2 kg | 103 / 240 lb 46.7 / 108.9 kg | 137 / 275 lb 62.1 / 124.7 kg |
| 110 lb 49.9 kg | 61 / 159 lb 27.7 / 72.1 kg | 80 / 214 lb 36.3 / 97.1 kg | 110 / 256 lb 49.9 / 116.1 kg | 146 / 293 lb 66.2 / 132.9 kg |
| 120 lb 54.4 kg | 65 / 168 lb 29.5 / 76.2 kg | 84 / 227 lb 38.1 / 103 kg | 116 / 271 lb 52.6 / 122.9 kg | 155 / 310 lb 70.3 / 140.6 kg |
| 130 lb 59 kg | 68 / 177 lb 30.8 / 80.3 kg | 89 / 239 lb 40.4 / 108.4 kg | 123 / 286 lb 55.8 / 129.7 kg | 164 / 327 lb 74.4 / 148.3 kg |
| 140 lb 63.5 kg | 72 / 186 lb 32.7 / 84.4 kg | 94 / 251 lb 42.6 / 113.9 kg | 129 / 301 lb 58.5 / 136.5 kg | 172 / 344 lb 78 / 156 kg |
| 150 lb 68 kg | 75 / 195 lb 34 / 88.5 kg | 98 / 263 lb 44.5 / 119.3 kg | 135 / 315 lb 61.2 / 142.9 kg | 180 / 360 lb 81.6 / 163.3 kg |
| 160 lb 72.6 kg | 78 / 204 lb 35.4 / 92.5 kg | 102 / 275 lb 46.3 / 124.7 kg | 141 / 329 lb 64 / 149.2 kg | 188 / 376 lb 85.3 / 170.6 kg |
| 170 lb 77.1 kg | 82 / 212 lb 37.2 / 96.2 kg | 107 / 286 lb 48.5 / 129.7 kg | 147 / 342 lb 66.7 / 155.1 kg | 196 / 391 lb 88.9 / 177.4 kg |
| 180 lb 81.6 kg | 85 / 220 lb 38.6 / 99.8 kg | 111 / 297 lb 50.3 / 134.7 kg | 152 / 356 lb 68.9 / 161.5 kg | 203 / 407 lb 92.1 / 184.6 kg |
| 190 lb 86.2 kg | 88 / 228 lb 39.9 / 103.4 kg | 115 / 308 lb 52.2 / 139.7 kg | 158 / 369 lb 71.7 / 167.4 kg | 211 / 421 lb 95.7 / 191 kg |
| 200 lb 90.7 kg | 91 / 236 lb 41.3 / 107 kg | 119 / 319 lb 54 / 144.7 kg | 164 / 382 lb 74.4 / 173.3 kg | 218 / 436 lb 98.9 / 197.8 kg |
| 210 lb 95.3 kg | 94 / 244 lb 42.6 / 110.7 kg | 123 / 329 lb 55.8 / 149.2 kg | 169 / 394 lb 76.7 / 178.7 kg | 225 / 451 lb 102.1 / 204.6 kg |
| 220 lb 99.8 kg | 97 / 252 lb 44 / 114.3 kg | 127 / 340 lb 57.6 / 154.2 kg | 174 / 407 lb 78.9 / 184.6 kg | 232 / 465 lb 105.2 / 210.9 kg |
| 230 lb 104.3 kg | 100 / 259 lb 45.4 / 117.5 kg | 130 / 350 lb 59 / 158.8 kg | 180 / 419 lb 81.6 / 190.1 kg | 239 / 479 lb 108.4 / 217.3 kg |
| 240 lb 108.9 kg | 103 / 267 lb 46.7 / 121.1 kg | 134 / 360 lb 60.8 / 163.3 kg | 185 / 431 lb 83.9 / 195.5 kg | 246 / 492 lb 111.6 / 223.2 kg |
How Your Romanian Deadlift vs Barbell Deadlift Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the Romanian deadlift strength level
The Romanian deadlift standards use the sex-specific standards from the individual Romanian deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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 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 your exact bodyweight: 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.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 Romanian deadlift | Adjust Romanian deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell deadlift | Adjust barbell 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Romanian Deadlift and Barbell 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 barbell deadlift standard is higher; below zero means the 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.
88.9 → 163.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the Romanian deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +154 lb +69.8 kg | +196 lb +88.9 kg | +196 lb +88.9 kg | +196 lb +88.9 kg |
| 130 lb 59 kg | +163 lb +74 kg | +206 lb +93.5 kg | +206 lb +93.5 kg | +207 lb +93.9 kg |
| 140 lb 63.5 kg | +170 lb +77.2 kg | +217 lb +98.4 kg | +217 lb +98.4 kg | +217 lb +98.4 kg |
| 150 lb 68 kg | +178 lb +80.7 kg | +227 lb +103 kg | +228 lb +103.4 kg | +227 lb +103 kg |
| 160 lb 72.6 kg | +186 lb +84.3 kg | +238 lb +108 kg | +237 lb +107.5 kg | +237 lb +107.5 kg |
| 170 lb 77.1 kg | +195 lb +88.4 kg | +247 lb +112.1 kg | +247 lb +112.1 kg | +247 lb +112.1 kg |
| 180 lb 81.6 kg | +202 lb +91.6 kg | +257 lb +116.6 kg | +256 lb +116.1 kg | +257 lb +116.6 kg |
| 190 lb 86.2 kg | +209 lb +94.8 kg | +266 lb +120.6 kg | +266 lb +120.6 kg | +266 lb +120.6 kg |
| 200 lb 90.7 kg | +216 lb +98 kg | +275 lb +124.7 kg | +276 lb +125.2 kg | +275 lb +124.7 kg |
| 210 lb 95.3 kg | +224 lb +101.6 kg | +284 lb +128.8 kg | +285 lb +129.3 kg | +284 lb +128.8 kg |
| 220 lb 99.8 kg | +230 lb +104.3 kg | +293 lb +132.9 kg | +294 lb +133.4 kg | +294 lb +133.3 kg |
| 230 lb 104.3 kg | +237 lb +107.5 kg | +302 lb +137 kg | +302 lb +137 kg | +302 lb +137 kg |
| 240 lb 108.9 kg | +245 lb +111.1 kg | +311 lb +141.1 kg | +311 lb +141.1 kg | +311 lb +141.1 kg |
| 250 lb 113.4 kg | +251 lb +113.8 kg | +320 lb +145.1 kg | +319 lb +144.7 kg | +319 lb +144.7 kg |
| 260 lb 117.9 kg | +258 lb +117 kg | +328 lb +148.8 kg | +328 lb +148.8 kg | +328 lb +148.8 kg |
| 270 lb 122.5 kg | +264 lb +119.8 kg | +336 lb +152.4 kg | +336 lb +152.4 kg | +336 lb +152.4 kg |
| 280 lb 127 kg | +271 lb +122.9 kg | +345 lb +156.5 kg | +345 lb +156.5 kg | +344 lb +156.1 kg |
| 290 lb 131.5 kg | +277 lb +125.7 kg | +352 lb +159.6 kg | +352 lb +159.7 kg | +353 lb +160.1 kg |
| 300 lb 136.1 kg | +284 lb +128.9 kg | +361 lb +163.8 kg | +360 lb +163.3 kg | +361 lb +163.7 kg |
How Women’s Romanian Deadlift and Barbell 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.
62.6 → 111.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the Romanian deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +92 lb +41.7 kg | +126 lb +57.2 kg | +137 lb +62.2 kg | +138 lb +62.6 kg |
| 110 lb 49.9 kg | +98 lb +44.4 kg | +134 lb +60.8 kg | +146 lb +66.2 kg | +147 lb +66.7 kg |
| 120 lb 54.4 kg | +103 lb +46.7 kg | +143 lb +64.9 kg | +155 lb +70.3 kg | +155 lb +70.3 kg |
| 130 lb 59 kg | +109 lb +49.5 kg | +150 lb +68 kg | +163 lb +73.9 kg | +163 lb +73.9 kg |
| 140 lb 63.5 kg | +114 lb +51.7 kg | +157 lb +71.3 kg | +172 lb +78 kg | +172 lb +78 kg |
| 150 lb 68 kg | +120 lb +54.5 kg | +165 lb +74.8 kg | +180 lb +81.7 kg | +180 lb +81.7 kg |
| 160 lb 72.6 kg | +126 lb +57.1 kg | +173 lb +78.4 kg | +188 lb +85.2 kg | +188 lb +85.3 kg |
| 170 lb 77.1 kg | +130 lb +59 kg | +179 lb +81.2 kg | +195 lb +88.4 kg | +195 lb +88.5 kg |
| 180 lb 81.6 kg | +135 lb +61.2 kg | +186 lb +84.4 kg | +204 lb +92.6 kg | +204 lb +92.5 kg |
| 190 lb 86.2 kg | +140 lb +63.5 kg | +193 lb +87.5 kg | +211 lb +95.7 kg | +210 lb +95.3 kg |
| 200 lb 90.7 kg | +145 lb +65.7 kg | +200 lb +90.7 kg | +218 lb +98.9 kg | +218 lb +98.9 kg |
| 210 lb 95.3 kg | +150 lb +68.1 kg | +206 lb +93.4 kg | +225 lb +102 kg | +226 lb +102.5 kg |
| 220 lb 99.8 kg | +155 lb +70.3 kg | +213 lb +96.6 kg | +233 lb +105.7 kg | +233 lb +105.7 kg |
| 230 lb 104.3 kg | +159 lb +72.1 kg | +220 lb +99.8 kg | +239 lb +108.5 kg | +240 lb +108.9 kg |
| 240 lb 108.9 kg | +164 lb +74.4 kg | +226 lb +102.5 kg | +246 lb +111.6 kg | +246 lb +111.6 kg |
Romanian Deadlift and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a barbell Romanian deadlift and a conventional barbell deadlift. Do not enter a stiff-leg deadlift, sumo deadlift, trap-bar deadlift, rack pull, block pull, or machine result in place of either exercise. Changing the start or range of motion can change the comparison enough to point to the wrong priority.
Use a standing-start barbell Romanian deadlift
Begin each set standing with the bar. Keep a small, consistent knee bend, push the hips back, and lower the bar close to the legs until you reach a repeatable hamstring-limited depth. Return to full standing. Do not enter a conventional deadlift, stiff-leg deadlift, partial pull, machine variation, or another hinge exercise.
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.
Enter one recent Romanian deadlift set and one recent barbell deadlift set
For each lift, enter the total barbell weight and a whole number from 1 to 12 reps. Use clean reps performed with the exercise rules shown on this page. Pounds and kilograms can be mixed. Recent difficult sets provide a more useful comparison than old personal records or easy sets stopped far from your normal limit.
Related Tools
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Barbell Stiff-Leg Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.