Stiff Leg Deadlift vs Barbell Deadlift Strength Standards
Compare your stiff-leg 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.
For Stiff Leg Deadlift, enter total barbell weight. For Barbell Deadlift, enter total barbell weight. Use a raw floor-start stiff-leg deadlift with soft knees, a close bar path, full standing lockout, and a floor reset between reps 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.
Stiff Leg Deadlift vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the stiff-leg 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 stiff-leg 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 Stiff-Leg 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 Stiff-Leg Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Stiff-Leg 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 | 91 / 252 lb 41.3 / 114.3 kg | 116 / 322 lb 52.6 / 146.1 kg | 160 / 371 lb 72.6 / 168.3 kg | 205 / 420 lb 93 / 190.5 kg |
| 130 lb 59 kg | 96 / 266 lb 43.5 / 120.7 kg | 123 / 339 lb 55.8 / 153.8 kg | 169 / 391 lb 76.7 / 177.4 kg | 217 / 443 lb 98.4 / 200.9 kg |
| 140 lb 63.5 kg | 101 / 279 lb 45.8 / 126.6 kg | 129 / 357 lb 58.5 / 161.9 kg | 178 / 411 lb 80.7 / 186.4 kg | 228 / 465 lb 103.4 / 210.9 kg |
| 150 lb 68 kg | 106 / 292 lb 48.1 / 132.4 kg | 135 / 373 lb 61.2 / 169.2 kg | 186 / 431 lb 84.4 / 195.5 kg | 238 / 487 lb 108 / 220.9 kg |
| 160 lb 72.6 kg | 111 / 305 lb 50.3 / 138.3 kg | 141 / 390 lb 64 / 176.9 kg | 194 / 449 lb 88 / 203.7 kg | 249 / 508 lb 112.9 / 230.4 kg |
| 170 lb 77.1 kg | 115 / 318 lb 52.2 / 144.2 kg | 147 / 406 lb 66.7 / 184.2 kg | 202 / 468 lb 91.6 / 212.3 kg | 259 / 529 lb 117.5 / 240 kg |
| 180 lb 81.6 kg | 120 / 330 lb 54.4 / 149.7 kg | 152 / 422 lb 68.9 / 191.4 kg | 210 / 486 lb 95.3 / 220.4 kg | 269 / 550 lb 122 / 249.5 kg |
| 190 lb 86.2 kg | 124 / 342 lb 56.2 / 155.1 kg | 158 / 437 lb 71.7 / 198.2 kg | 218 / 504 lb 98.9 / 228.6 kg | 279 / 570 lb 126.6 / 258.5 kg |
| 200 lb 90.7 kg | 128 / 354 lb 58.1 / 160.6 kg | 163 / 452 lb 73.9 / 205 kg | 226 / 522 lb 102.5 / 236.8 kg | 289 / 590 lb 131.1 / 267.6 kg |
| 210 lb 95.3 kg | 133 / 366 lb 60.3 / 166 kg | 169 / 467 lb 76.7 / 211.8 kg | 233 / 539 lb 105.7 / 244.5 kg | 298 / 609 lb 135.2 / 276.2 kg |
| 220 lb 99.8 kg | 137 / 377 lb 62.1 / 171 kg | 174 / 482 lb 78.9 / 218.6 kg | 240 / 556 lb 108.9 / 252.2 kg | 308 / 629 lb 139.7 / 285.3 kg |
| 230 lb 104.3 kg | 141 / 388 lb 64 / 176 kg | 179 / 496 lb 81.2 / 225 kg | 248 / 572 lb 112.5 / 259.5 kg | 317 / 647 lb 143.8 / 293.5 kg |
| 240 lb 108.9 kg | 145 / 400 lb 65.8 / 181.4 kg | 185 / 511 lb 83.9 / 231.8 kg | 255 / 589 lb 115.7 / 267.2 kg | 326 / 666 lb 147.9 / 302.1 kg |
| 250 lb 113.4 kg | 149 / 411 lb 67.6 / 186.4 kg | 190 / 525 lb 86.2 / 238.1 kg | 262 / 605 lb 118.8 / 274.4 kg | 335 / 684 lb 152 / 310.3 kg |
| 260 lb 117.9 kg | 153 / 422 lb 69.4 / 191.4 kg | 195 / 539 lb 88.5 / 244.5 kg | 269 / 621 lb 122 / 281.7 kg | 344 / 703 lb 156 / 318.9 kg |
| 270 lb 122.5 kg | 157 / 432 lb 71.2 / 196 kg | 200 / 552 lb 90.7 / 250.4 kg | 276 / 637 lb 125.2 / 288.9 kg | 353 / 720 lb 160.1 / 326.6 kg |
| 280 lb 127 kg | 161 / 443 lb 73 / 200.9 kg | 205 / 566 lb 93 / 256.7 kg | 282 / 653 lb 127.9 / 296.2 kg | 361 / 738 lb 163.7 / 334.8 kg |
| 290 lb 131.5 kg | 164 / 453 lb 74.4 / 205.5 kg | 209 / 579 lb 94.8 / 262.6 kg | 289 / 668 lb 131.1 / 303 kg | 370 / 756 lb 167.8 / 342.9 kg |
| 300 lb 136.1 kg | 168 / 464 lb 76.2 / 210.5 kg | 214 / 593 lb 97.1 / 269 kg | 296 / 683 lb 134.3 / 309.8 kg | 378 / 773 lb 171.5 / 350.6 kg |
Women’s Stiff-Leg Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Stiff-Leg 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 | 53 / 149 lb 24 / 67.6 kg | 69 / 201 lb 31.3 / 91.2 kg | 95 / 240 lb 43.1 / 108.9 kg | 126 / 275 lb 57.2 / 124.7 kg |
| 110 lb 49.9 kg | 56 / 159 lb 25.4 / 72.1 kg | 73 / 214 lb 33.1 / 97.1 kg | 102 / 256 lb 46.3 / 116.1 kg | 134 / 293 lb 60.8 / 132.9 kg |
| 120 lb 54.4 kg | 59 / 168 lb 26.8 / 76.2 kg | 78 / 227 lb 35.4 / 103 kg | 108 / 271 lb 49 / 122.9 kg | 142 / 310 lb 64.4 / 140.6 kg |
| 130 lb 59 kg | 63 / 177 lb 28.6 / 80.3 kg | 82 / 239 lb 37.2 / 108.4 kg | 114 / 286 lb 51.7 / 129.7 kg | 150 / 327 lb 68 / 148.3 kg |
| 140 lb 63.5 kg | 66 / 186 lb 29.9 / 84.4 kg | 86 / 251 lb 39 / 113.9 kg | 119 / 301 lb 54 / 136.5 kg | 158 / 344 lb 71.7 / 156 kg |
| 150 lb 68 kg | 69 / 195 lb 31.3 / 88.5 kg | 90 / 263 lb 40.8 / 119.3 kg | 125 / 315 lb 56.7 / 142.9 kg | 165 / 360 lb 74.8 / 163.3 kg |
| 160 lb 72.6 kg | 72 / 204 lb 32.7 / 92.5 kg | 94 / 275 lb 42.6 / 124.7 kg | 130 / 329 lb 59 / 149.2 kg | 172 / 376 lb 78 / 170.6 kg |
| 170 lb 77.1 kg | 75 / 212 lb 34 / 96.2 kg | 98 / 286 lb 44.5 / 129.7 kg | 136 / 342 lb 61.7 / 155.1 kg | 179 / 391 lb 81.2 / 177.4 kg |
| 180 lb 81.6 kg | 78 / 220 lb 35.4 / 99.8 kg | 102 / 297 lb 46.3 / 134.7 kg | 141 / 356 lb 64 / 161.5 kg | 186 / 407 lb 84.4 / 184.6 kg |
| 190 lb 86.2 kg | 81 / 228 lb 36.7 / 103.4 kg | 105 / 308 lb 47.6 / 139.7 kg | 146 / 369 lb 66.2 / 167.4 kg | 193 / 421 lb 87.5 / 191 kg |
| 200 lb 90.7 kg | 84 / 236 lb 38.1 / 107 kg | 109 / 319 lb 49.4 / 144.7 kg | 151 / 382 lb 68.5 / 173.3 kg | 200 / 436 lb 90.7 / 197.8 kg |
| 210 lb 95.3 kg | 86 / 244 lb 39 / 110.7 kg | 113 / 329 lb 51.3 / 149.2 kg | 156 / 394 lb 70.8 / 178.7 kg | 206 / 451 lb 93.4 / 204.6 kg |
| 220 lb 99.8 kg | 89 / 252 lb 40.4 / 114.3 kg | 116 / 340 lb 52.6 / 154.2 kg | 161 / 407 lb 73 / 184.6 kg | 213 / 465 lb 96.6 / 210.9 kg |
| 230 lb 104.3 kg | 92 / 259 lb 41.7 / 117.5 kg | 120 / 350 lb 54.4 / 158.8 kg | 166 / 419 lb 75.3 / 190.1 kg | 219 / 479 lb 99.3 / 217.3 kg |
| 240 lb 108.9 kg | 94 / 267 lb 42.6 / 121.1 kg | 123 / 360 lb 55.8 / 163.3 kg | 171 / 431 lb 77.6 / 195.5 kg | 226 / 492 lb 102.5 / 223.2 kg |
How Your Stiff Leg 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 stiff-leg deadlift strength level
The standards use the sex-specific targets from the individual Stiff-Leg 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 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 stiff-leg deadlift | Adjust stiff-leg 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 Stiff Leg 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 stiff-leg 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.
97.5 → 179.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the stiff-leg deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the stiff-leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +161 lb +73 kg | +206 lb +93.5 kg | +211 lb +95.7 kg | +215 lb +97.5 kg |
| 130 lb 59 kg | +170 lb +77.2 kg | +216 lb +98 kg | +222 lb +100.7 kg | +226 lb +102.5 kg |
| 140 lb 63.5 kg | +178 lb +80.8 kg | +228 lb +103.4 kg | +233 lb +105.7 kg | +237 lb +107.5 kg |
| 150 lb 68 kg | +186 lb +84.3 kg | +238 lb +108 kg | +245 lb +111.1 kg | +249 lb +112.9 kg |
| 160 lb 72.6 kg | +194 lb +88 kg | +249 lb +112.9 kg | +255 lb +115.7 kg | +259 lb +117.5 kg |
| 170 lb 77.1 kg | +203 lb +92 kg | +259 lb +117.5 kg | +266 lb +120.7 kg | +270 lb +122.5 kg |
| 180 lb 81.6 kg | +210 lb +95.3 kg | +270 lb +122.5 kg | +276 lb +125.1 kg | +281 lb +127.5 kg |
| 190 lb 86.2 kg | +218 lb +98.9 kg | +279 lb +126.5 kg | +286 lb +129.7 kg | +291 lb +131.9 kg |
| 200 lb 90.7 kg | +226 lb +102.5 kg | +289 lb +131.1 kg | +296 lb +134.3 kg | +301 lb +136.5 kg |
| 210 lb 95.3 kg | +233 lb +105.7 kg | +298 lb +135.1 kg | +306 lb +138.8 kg | +311 lb +141 kg |
| 220 lb 99.8 kg | +240 lb +108.9 kg | +308 lb +139.7 kg | +316 lb +143.3 kg | +321 lb +145.6 kg |
| 230 lb 104.3 kg | +247 lb +112 kg | +317 lb +143.8 kg | +324 lb +147 kg | +330 lb +149.7 kg |
| 240 lb 108.9 kg | +255 lb +115.6 kg | +326 lb +147.9 kg | +334 lb +151.5 kg | +340 lb +154.2 kg |
| 250 lb 113.4 kg | +262 lb +118.8 kg | +335 lb +151.9 kg | +343 lb +155.6 kg | +349 lb +158.3 kg |
| 260 lb 117.9 kg | +269 lb +122 kg | +344 lb +156 kg | +352 lb +159.7 kg | +359 lb +162.9 kg |
| 270 lb 122.5 kg | +275 lb +124.8 kg | +352 lb +159.7 kg | +361 lb +163.7 kg | +367 lb +166.5 kg |
| 280 lb 127 kg | +282 lb +127.9 kg | +361 lb +163.7 kg | +371 lb +168.3 kg | +377 lb +171.1 kg |
| 290 lb 131.5 kg | +289 lb +131.1 kg | +370 lb +167.8 kg | +379 lb +171.9 kg | +386 lb +175.1 kg |
| 300 lb 136.1 kg | +296 lb +134.3 kg | +379 lb +171.9 kg | +387 lb +175.5 kg | +395 lb +179.1 kg |
How Women’s Stiff Leg 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.
67.5 → 120.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the stiff-leg deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the stiff-leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +96 lb +43.6 kg | +132 lb +59.9 kg | +145 lb +65.8 kg | +149 lb +67.5 kg |
| 110 lb 49.9 kg | +103 lb +46.7 kg | +141 lb +64 kg | +154 lb +69.8 kg | +159 lb +72.1 kg |
| 120 lb 54.4 kg | +109 lb +49.4 kg | +149 lb +67.6 kg | +163 lb +73.9 kg | +168 lb +76.2 kg |
| 130 lb 59 kg | +114 lb +51.7 kg | +157 lb +71.2 kg | +172 lb +78 kg | +177 lb +80.3 kg |
| 140 lb 63.5 kg | +120 lb +54.5 kg | +165 lb +74.9 kg | +182 lb +82.5 kg | +186 lb +84.3 kg |
| 150 lb 68 kg | +126 lb +57.2 kg | +173 lb +78.5 kg | +190 lb +86.2 kg | +195 lb +88.5 kg |
| 160 lb 72.6 kg | +132 lb +59.8 kg | +181 lb +82.1 kg | +199 lb +90.2 kg | +204 lb +92.6 kg |
| 170 lb 77.1 kg | +137 lb +62.2 kg | +188 lb +85.2 kg | +206 lb +93.4 kg | +212 lb +96.2 kg |
| 180 lb 81.6 kg | +142 lb +64.4 kg | +195 lb +88.4 kg | +215 lb +97.5 kg | +221 lb +100.2 kg |
| 190 lb 86.2 kg | +147 lb +66.7 kg | +203 lb +92.1 kg | +223 lb +101.2 kg | +228 lb +103.5 kg |
| 200 lb 90.7 kg | +152 lb +68.9 kg | +210 lb +95.3 kg | +231 lb +104.8 kg | +236 lb +107.1 kg |
| 210 lb 95.3 kg | +158 lb +71.7 kg | +216 lb +97.9 kg | +238 lb +107.9 kg | +245 lb +111.2 kg |
| 220 lb 99.8 kg | +163 lb +73.9 kg | +224 lb +101.6 kg | +246 lb +111.6 kg | +252 lb +114.3 kg |
| 230 lb 104.3 kg | +167 lb +75.8 kg | +230 lb +104.4 kg | +253 lb +114.8 kg | +260 lb +118 kg |
| 240 lb 108.9 kg | +173 lb +78.5 kg | +237 lb +107.5 kg | +260 lb +117.9 kg | +266 lb +120.7 kg |
Stiff Leg Deadlift and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a raw barbell stiff-leg deadlift and a conventional barbell deadlift. Use strict Stiff Leg Deadlift and Barbell 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 floor-start stiff-leg deadlift with minimal knee bend
Begin each rep with the bar motionless on the floor, keep only a soft knee bend, hinge with the bar close, and finish fully upright. Enter total barbell weight. Do not use a Romanian or conventional deadlift, deficit or rack pull, touch-and-go bounce, Smith or machine variation, partial rep, or equipped lift.
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 Stiff Leg Deadlift set and one recent Barbell 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 Stiff-Leg Deadlift — View the individual Stiff-Leg Deadlift standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Clean And Press (Barbell) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Pause Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.