Hip Thrust vs Romanian Deadlift Strength Standards
Compare your barbell hip thrust and Romanian 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.
For Hip Thrust, enter total barbell weight. For Romanian Deadlift, enter total barbell weight. Use a raw barbell hip thrust through a controlled full range to full hip extension without lumbar hyperextension and a controlled Romanian deadlift from standing to a consistent depth and back to full standing. 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.
Hip Thrust vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell hip thrust and Romanian 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 barbell hip thrust and Romanian 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 Hip Thrust / Romanian 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 Hip Thrust vs Romanian Deadlift Standards
How to read the table: The first number is Hip Thrust; the second is 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 | 126 / 98 lb 57.2 / 44.5 kg | 182 / 126 lb 82.6 / 57.2 kg | 252 / 175 lb 114.3 / 79.4 kg | 336 / 224 lb 152.4 / 101.6 kg |
| 130 lb 59 kg | 133 / 103 lb 60.3 / 46.7 kg | 192 / 133 lb 87.1 / 60.3 kg | 266 / 185 lb 120.7 / 83.9 kg | 354 / 236 lb 160.6 / 107 kg |
| 140 lb 63.5 kg | 140 / 109 lb 63.5 / 49.4 kg | 202 / 140 lb 91.6 / 63.5 kg | 279 / 194 lb 126.6 / 88 kg | 372 / 248 lb 168.7 / 112.5 kg |
| 150 lb 68 kg | 146 / 114 lb 66.2 / 51.7 kg | 211 / 146 lb 95.7 / 66.2 kg | 292 / 203 lb 132.4 / 92.1 kg | 390 / 260 lb 176.9 / 117.9 kg |
| 160 lb 72.6 kg | 152 / 119 lb 68.9 / 54 kg | 220 / 152 lb 99.8 / 68.9 kg | 305 / 212 lb 138.3 / 96.2 kg | 407 / 271 lb 184.6 / 122.9 kg |
| 170 lb 77.1 kg | 159 / 123 lb 72.1 / 55.8 kg | 229 / 159 lb 103.9 / 72.1 kg | 318 / 221 lb 144.2 / 100.2 kg | 423 / 282 lb 191.9 / 127.9 kg |
| 180 lb 81.6 kg | 165 / 128 lb 74.8 / 58.1 kg | 238 / 165 lb 108 / 74.8 kg | 330 / 230 lb 149.7 / 104.3 kg | 440 / 293 lb 199.6 / 132.9 kg |
| 190 lb 86.2 kg | 171 / 133 lb 77.6 / 60.3 kg | 247 / 171 lb 112 / 77.6 kg | 342 / 238 lb 155.1 / 108 kg | 456 / 304 lb 206.8 / 137.9 kg |
| 200 lb 90.7 kg | 177 / 138 lb 80.3 / 62.6 kg | 256 / 177 lb 116.1 / 80.3 kg | 354 / 246 lb 160.6 / 111.6 kg | 472 / 315 lb 214.1 / 142.9 kg |
| 210 lb 95.3 kg | 183 / 142 lb 83 / 64.4 kg | 264 / 183 lb 119.7 / 83 kg | 366 / 254 lb 166 / 115.2 kg | 487 / 325 lb 220.9 / 147.4 kg |
| 220 lb 99.8 kg | 189 / 147 lb 85.7 / 66.7 kg | 272 / 189 lb 123.4 / 85.7 kg | 377 / 262 lb 171 / 118.8 kg | 503 / 335 lb 228.2 / 152 kg |
| 230 lb 104.3 kg | 194 / 151 lb 88 / 68.5 kg | 281 / 194 lb 127.5 / 88 kg | 388 / 270 lb 176 / 122.5 kg | 518 / 345 lb 235 / 156.5 kg |
| 240 lb 108.9 kg | 200 / 155 lb 90.7 / 70.3 kg | 289 / 200 lb 131.1 / 90.7 kg | 400 / 278 lb 181.4 / 126.1 kg | 533 / 355 lb 241.8 / 161 kg |
| 250 lb 113.4 kg | 205 / 160 lb 93 / 72.6 kg | 297 / 205 lb 134.7 / 93 kg | 411 / 286 lb 186.4 / 129.7 kg | 548 / 365 lb 248.6 / 165.6 kg |
| 260 lb 117.9 kg | 211 / 164 lb 95.7 / 74.4 kg | 304 / 211 lb 137.9 / 95.7 kg | 422 / 293 lb 191.4 / 132.9 kg | 562 / 375 lb 254.9 / 170.1 kg |
| 270 lb 122.5 kg | 216 / 168 lb 98 / 76.2 kg | 312 / 216 lb 141.5 / 98 kg | 432 / 301 lb 196 / 136.5 kg | 576 / 384 lb 261.3 / 174.2 kg |
| 280 lb 127 kg | 221 / 172 lb 100.2 / 78 kg | 320 / 221 lb 145.1 / 100.2 kg | 443 / 308 lb 200.9 / 139.7 kg | 591 / 394 lb 268.1 / 178.7 kg |
| 290 lb 131.5 kg | 227 / 176 lb 103 / 79.8 kg | 327 / 227 lb 148.3 / 103 kg | 453 / 316 lb 205.5 / 143.3 kg | 604 / 403 lb 274 / 182.8 kg |
| 300 lb 136.1 kg | 232 / 180 lb 105.2 / 81.6 kg | 335 / 232 lb 152 / 105.2 kg | 464 / 323 lb 210.5 / 146.5 kg | 618 / 412 lb 280.3 / 186.9 kg |
Women’s Hip Thrust vs Romanian Deadlift Standards
How to read the table: The first number is Hip Thrust; the second is 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 | 126 / 57 lb 57.2 / 25.9 kg | 183 / 75 lb 83 / 34 kg | 252 / 103 lb 114.3 / 46.7 kg | 332 / 137 lb 150.6 / 62.1 kg |
| 110 lb 49.9 kg | 134 / 61 lb 60.8 / 27.7 kg | 195 / 80 lb 88.5 / 36.3 kg | 268 / 110 lb 121.6 / 49.9 kg | 354 / 146 lb 160.6 / 66.2 kg |
| 120 lb 54.4 kg | 142 / 65 lb 64.4 / 29.5 kg | 207 / 84 lb 93.9 / 38.1 kg | 284 / 116 lb 128.8 / 52.6 kg | 375 / 155 lb 170.1 / 70.3 kg |
| 130 lb 59 kg | 150 / 68 lb 68 / 30.8 kg | 218 / 89 lb 98.9 / 40.4 kg | 300 / 123 lb 136.1 / 55.8 kg | 395 / 164 lb 179.2 / 74.4 kg |
| 140 lb 63.5 kg | 158 / 72 lb 71.7 / 32.7 kg | 229 / 94 lb 103.9 / 42.6 kg | 315 / 129 lb 142.9 / 58.5 kg | 415 / 172 lb 188.2 / 78 kg |
| 150 lb 68 kg | 165 / 75 lb 74.8 / 34 kg | 240 / 98 lb 108.9 / 44.5 kg | 330 / 135 lb 149.7 / 61.2 kg | 435 / 180 lb 197.3 / 81.6 kg |
| 160 lb 72.6 kg | 172 / 78 lb 78 / 35.4 kg | 251 / 102 lb 113.9 / 46.3 kg | 345 / 141 lb 156.5 / 64 kg | 454 / 188 lb 205.9 / 85.3 kg |
| 170 lb 77.1 kg | 179 / 82 lb 81.2 / 37.2 kg | 261 / 107 lb 118.4 / 48.5 kg | 359 / 147 lb 162.8 / 66.7 kg | 473 / 196 lb 214.5 / 88.9 kg |
| 180 lb 81.6 kg | 186 / 85 lb 84.4 / 38.6 kg | 271 / 111 lb 122.9 / 50.3 kg | 373 / 152 lb 169.2 / 68.9 kg | 491 / 203 lb 222.7 / 92.1 kg |
| 190 lb 86.2 kg | 193 / 88 lb 87.5 / 39.9 kg | 281 / 115 lb 127.5 / 52.2 kg | 386 / 158 lb 175.1 / 71.7 kg | 509 / 211 lb 230.9 / 95.7 kg |
| 200 lb 90.7 kg | 200 / 91 lb 90.7 / 41.3 kg | 291 / 119 lb 132 / 54 kg | 400 / 164 lb 181.4 / 74.4 kg | 527 / 218 lb 239 / 98.9 kg |
| 210 lb 95.3 kg | 206 / 94 lb 93.4 / 42.6 kg | 300 / 123 lb 136.1 / 55.8 kg | 413 / 169 lb 187.3 / 76.7 kg | 544 / 225 lb 246.8 / 102.1 kg |
| 220 lb 99.8 kg | 213 / 97 lb 96.6 / 44 kg | 310 / 127 lb 140.6 / 57.6 kg | 426 / 174 lb 193.2 / 78.9 kg | 562 / 232 lb 254.9 / 105.2 kg |
| 230 lb 104.3 kg | 219 / 100 lb 99.3 / 45.4 kg | 319 / 130 lb 144.7 / 59 kg | 439 / 180 lb 199.1 / 81.6 kg | 578 / 239 lb 262.2 / 108.4 kg |
| 240 lb 108.9 kg | 226 / 103 lb 102.5 / 46.7 kg | 328 / 134 lb 148.8 / 60.8 kg | 451 / 185 lb 204.6 / 83.9 kg | 595 / 246 lb 269.9 / 111.6 kg |
How Your Hip Thrust vs Romanian 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 barbell hip thrust strength level
The hip thrust standards use the sex-specific standards from the individual Barbell Hip Thrust 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 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.
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 barbell hip thrust | Adjust barbell hip thrust targets to exact bodyweight with the two-thirds rule. |
| Rate the Romanian deadlift | Adjust Romanian 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 Hip Thrust and 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 Romanian deadlift standard is higher; below zero means the barbell hip thrust 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.
50.8 → 93.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the barbell hip thrust standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the barbell hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −28 lb −12.7 kg | −56 lb −25.4 kg | −77 lb −34.9 kg | −112 lb −50.8 kg |
| 130 lb 59 kg | −30 lb −13.6 kg | −59 lb −26.8 kg | −81 lb −36.8 kg | −118 lb −53.6 kg |
| 140 lb 63.5 kg | −31 lb −14.1 kg | −62 lb −28.1 kg | −85 lb −38.6 kg | −124 lb −56.2 kg |
| 150 lb 68 kg | −32 lb −14.5 kg | −65 lb −29.5 kg | −89 lb −40.3 kg | −130 lb −59 kg |
| 160 lb 72.6 kg | −33 lb −14.9 kg | −68 lb −30.9 kg | −93 lb −42.1 kg | −136 lb −61.7 kg |
| 170 lb 77.1 kg | −36 lb −16.3 kg | −70 lb −31.8 kg | −97 lb −44 kg | −141 lb −64 kg |
| 180 lb 81.6 kg | −37 lb −16.7 kg | −73 lb −33.2 kg | −100 lb −45.4 kg | −147 lb −66.7 kg |
| 190 lb 86.2 kg | −38 lb −17.3 kg | −76 lb −34.4 kg | −104 lb −47.1 kg | −152 lb −68.9 kg |
| 200 lb 90.7 kg | −39 lb −17.7 kg | −79 lb −35.8 kg | −108 lb −49 kg | −157 lb −71.2 kg |
| 210 lb 95.3 kg | −41 lb −18.6 kg | −81 lb −36.7 kg | −112 lb −50.8 kg | −162 lb −73.5 kg |
| 220 lb 99.8 kg | −42 lb −19 kg | −83 lb −37.7 kg | −115 lb −52.2 kg | −168 lb −76.2 kg |
| 230 lb 104.3 kg | −43 lb −19.5 kg | −87 lb −39.5 kg | −118 lb −53.5 kg | −173 lb −78.5 kg |
| 240 lb 108.9 kg | −45 lb −20.4 kg | −89 lb −40.4 kg | −122 lb −55.3 kg | −178 lb −80.8 kg |
| 250 lb 113.4 kg | −45 lb −20.4 kg | −92 lb −41.7 kg | −125 lb −56.7 kg | −183 lb −83 kg |
| 260 lb 117.9 kg | −47 lb −21.3 kg | −93 lb −42.2 kg | −129 lb −58.5 kg | −187 lb −84.8 kg |
| 270 lb 122.5 kg | −48 lb −21.8 kg | −96 lb −43.5 kg | −131 lb −59.5 kg | −192 lb −87.1 kg |
| 280 lb 127 kg | −49 lb −22.2 kg | −99 lb −44.9 kg | −135 lb −61.2 kg | −197 lb −89.4 kg |
| 290 lb 131.5 kg | −51 lb −23.2 kg | −100 lb −45.3 kg | −137 lb −62.2 kg | −201 lb −91.2 kg |
| 300 lb 136.1 kg | −52 lb −23.6 kg | −103 lb −46.8 kg | −141 lb −64 kg | −206 lb −93.4 kg |
How Women’s Hip Thrust and 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.
88.5 → 158.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the barbell hip thrust standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the barbell hip thrust standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −69 lb −31.3 kg | −108 lb −49 kg | −149 lb −67.6 kg | −195 lb −88.5 kg |
| 110 lb 49.9 kg | −73 lb −33.1 kg | −115 lb −52.2 kg | −158 lb −71.7 kg | −208 lb −94.4 kg |
| 120 lb 54.4 kg | −77 lb −34.9 kg | −123 lb −55.8 kg | −168 lb −76.2 kg | −220 lb −99.8 kg |
| 130 lb 59 kg | −82 lb −37.2 kg | −129 lb −58.5 kg | −177 lb −80.3 kg | −231 lb −104.8 kg |
| 140 lb 63.5 kg | −86 lb −39 kg | −135 lb −61.3 kg | −186 lb −84.4 kg | −243 lb −110.2 kg |
| 150 lb 68 kg | −90 lb −40.8 kg | −142 lb −64.4 kg | −195 lb −88.5 kg | −255 lb −115.7 kg |
| 160 lb 72.6 kg | −94 lb −42.6 kg | −149 lb −67.6 kg | −204 lb −92.5 kg | −266 lb −120.6 kg |
| 170 lb 77.1 kg | −97 lb −44 kg | −154 lb −69.9 kg | −212 lb −96.1 kg | −277 lb −125.6 kg |
| 180 lb 81.6 kg | −101 lb −45.8 kg | −160 lb −72.6 kg | −221 lb −100.3 kg | −288 lb −130.6 kg |
| 190 lb 86.2 kg | −105 lb −47.6 kg | −166 lb −75.3 kg | −228 lb −103.4 kg | −298 lb −135.2 kg |
| 200 lb 90.7 kg | −109 lb −49.4 kg | −172 lb −78 kg | −236 lb −107 kg | −309 lb −140.1 kg |
| 210 lb 95.3 kg | −112 lb −50.8 kg | −177 lb −80.3 kg | −244 lb −110.6 kg | −319 lb −144.7 kg |
| 220 lb 99.8 kg | −116 lb −52.6 kg | −183 lb −83 kg | −252 lb −114.3 kg | −330 lb −149.7 kg |
| 230 lb 104.3 kg | −119 lb −53.9 kg | −189 lb −85.7 kg | −259 lb −117.5 kg | −339 lb −153.8 kg |
| 240 lb 108.9 kg | −123 lb −55.8 kg | −194 lb −88 kg | −266 lb −120.7 kg | −349 lb −158.3 kg |
Hip Thrust and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a raw barbell hip thrust and a barbell Romanian deadlift. Use strict Hip Thrust and Romanian Deadlift sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
Use a full-range bench-supported barbell hip thrust
Keep the upper back supported and both feet flat, lower the hips under control, and finish with full hip extension and the torso parallel to the floor. Enter total barbell weight. Do not use partial reps, a Smith machine, a hip-thrust machine, bands alone, a floor glute bridge, a dumbbell variation, or lumbar hyperextension in place of hip lockout.
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.
Enter one recent Hip Thrust set and one recent Romanian Deadlift set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian 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.