Barbell Deadlift vs Trap Bar Deadlift Strength Standards

Compare your barbell deadlift and trap bar 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 Barbell Deadlift, enter total barbell weight. For Trap Bar Deadlift, enter total external weight. Use a conventional deadlift from the floor to full lockout and a strict, repeatable trap bar deadlift set that follows the canonical setup, range, and lockout rules. 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.

Barbell Deadlift vs Trap Bar Deadlift Strength Standards by Bodyweight

Use these tables to compare the estimated one-rep max required for the barbell deadlift and trap bar 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 deadlift and trap bar 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 Barbell Deadlift / Trap Bar 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 Barbell Deadlift vs Trap Bar Deadlift Standards

How to read the table: The first number is Barbell Deadlift; the second is Trap Bar 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	252 / 140 lb 114.3 / 63.5 kg	322 / 196 lb 146.1 / 88.9 kg	371 / 252 lb 168.3 / 114.3 kg	420 / 308 lb 190.5 / 139.7 kg
130 lb 59 kg	266 / 148 lb 120.7 / 67.1 kg	339 / 207 lb 153.8 / 93.9 kg	391 / 266 lb 177.4 / 120.7 kg	443 / 325 lb 200.9 / 147.4 kg
140 lb 63.5 kg	279 / 155 lb 126.6 / 70.3 kg	357 / 217 lb 161.9 / 98.4 kg	411 / 279 lb 186.4 / 126.6 kg	465 / 341 lb 210.9 / 154.7 kg
150 lb 68 kg	292 / 162 lb 132.4 / 73.5 kg	373 / 227 lb 169.2 / 103 kg	431 / 292 lb 195.5 / 132.4 kg	487 / 357 lb 220.9 / 161.9 kg
160 lb 72.6 kg	305 / 169 lb 138.3 / 76.7 kg	390 / 237 lb 176.9 / 107.5 kg	449 / 305 lb 203.7 / 138.3 kg	508 / 373 lb 230.4 / 169.2 kg
170 lb 77.1 kg	318 / 176 lb 144.2 / 79.8 kg	406 / 247 lb 184.2 / 112 kg	468 / 318 lb 212.3 / 144.2 kg	529 / 388 lb 240 / 176 kg
180 lb 81.6 kg	330 / 183 lb 149.7 / 83 kg	422 / 257 lb 191.4 / 116.6 kg	486 / 330 lb 220.4 / 149.7 kg	550 / 403 lb 249.5 / 182.8 kg
190 lb 86.2 kg	342 / 190 lb 155.1 / 86.2 kg	437 / 266 lb 198.2 / 120.7 kg	504 / 342 lb 228.6 / 155.1 kg	570 / 418 lb 258.5 / 189.6 kg
200 lb 90.7 kg	354 / 197 lb 160.6 / 89.4 kg	452 / 275 lb 205 / 124.7 kg	522 / 354 lb 236.8 / 160.6 kg	590 / 433 lb 267.6 / 196.4 kg
210 lb 95.3 kg	366 / 203 lb 166 / 92.1 kg	467 / 284 lb 211.8 / 128.8 kg	539 / 366 lb 244.5 / 166 kg	609 / 447 lb 276.2 / 202.8 kg
220 lb 99.8 kg	377 / 210 lb 171 / 95.3 kg	482 / 293 lb 218.6 / 132.9 kg	556 / 377 lb 252.2 / 171 kg	629 / 461 lb 285.3 / 209.1 kg
230 lb 104.3 kg	388 / 216 lb 176 / 98 kg	496 / 302 lb 225 / 137 kg	572 / 388 lb 259.5 / 176 kg	647 / 475 lb 293.5 / 215.5 kg
240 lb 108.9 kg	400 / 222 lb 181.4 / 100.7 kg	511 / 311 lb 231.8 / 141.1 kg	589 / 400 lb 267.2 / 181.4 kg	666 / 488 lb 302.1 / 221.4 kg
250 lb 113.4 kg	411 / 228 lb 186.4 / 103.4 kg	525 / 319 lb 238.1 / 144.7 kg	605 / 411 lb 274.4 / 186.4 kg	684 / 502 lb 310.3 / 227.7 kg
260 lb 117.9 kg	422 / 234 lb 191.4 / 106.1 kg	539 / 328 lb 244.5 / 148.8 kg	621 / 422 lb 281.7 / 191.4 kg	703 / 515 lb 318.9 / 233.6 kg
270 lb 122.5 kg	432 / 240 lb 196 / 108.9 kg	552 / 336 lb 250.4 / 152.4 kg	637 / 432 lb 288.9 / 196 kg	720 / 528 lb 326.6 / 239.5 kg
280 lb 127 kg	443 / 246 lb 200.9 / 111.6 kg	566 / 344 lb 256.7 / 156 kg	653 / 443 lb 296.2 / 200.9 kg	738 / 541 lb 334.8 / 245.4 kg
290 lb 131.5 kg	453 / 252 lb 205.5 / 114.3 kg	579 / 353 lb 262.6 / 160.1 kg	668 / 453 lb 303 / 205.5 kg	756 / 554 lb 342.9 / 251.3 kg
300 lb 136.1 kg	464 / 258 lb 210.5 / 117 kg	593 / 361 lb 269 / 163.7 kg	683 / 464 lb 309.8 / 210.5 kg	773 / 567 lb 350.6 / 257.2 kg

Women’s Barbell Deadlift vs Trap Bar Deadlift Standards

Bodyweight	Novice	Intermediate	Advanced	Elite
100 lb 45.4 kg	149 / 86 lb 67.6 / 39 kg	201 / 126 lb 91.2 / 57.2 kg	240 / 172 lb 108.9 / 78 kg	275 / 217 lb 124.7 / 98.4 kg
110 lb 49.9 kg	159 / 92 lb 72.1 / 41.7 kg	214 / 134 lb 97.1 / 60.8 kg	256 / 183 lb 116.1 / 83 kg	293 / 232 lb 132.9 / 105.2 kg
120 lb 54.4 kg	168 / 97 lb 76.2 / 44 kg	227 / 142 lb 103 / 64.4 kg	271 / 194 lb 122.9 / 88 kg	310 / 246 lb 140.6 / 111.6 kg
130 lb 59 kg	177 / 103 lb 80.3 / 46.7 kg	239 / 150 lb 108.4 / 68 kg	286 / 205 lb 129.7 / 93 kg	327 / 259 lb 148.3 / 117.5 kg
140 lb 63.5 kg	186 / 108 lb 84.4 / 49 kg	251 / 158 lb 113.9 / 71.7 kg	301 / 215 lb 136.5 / 97.5 kg	344 / 272 lb 156 / 123.4 kg
150 lb 68 kg	195 / 113 lb 88.5 / 51.3 kg	263 / 165 lb 119.3 / 74.8 kg	315 / 225 lb 142.9 / 102.1 kg	360 / 285 lb 163.3 / 129.3 kg
160 lb 72.6 kg	204 / 118 lb 92.5 / 53.5 kg	275 / 172 lb 124.7 / 78 kg	329 / 235 lb 149.2 / 106.6 kg	376 / 298 lb 170.6 / 135.2 kg
170 lb 77.1 kg	212 / 123 lb 96.2 / 55.8 kg	286 / 179 lb 129.7 / 81.2 kg	342 / 245 lb 155.1 / 111.1 kg	391 / 310 lb 177.4 / 140.6 kg
180 lb 81.6 kg	220 / 128 lb 99.8 / 58.1 kg	297 / 186 lb 134.7 / 84.4 kg	356 / 254 lb 161.5 / 115.2 kg	407 / 322 lb 184.6 / 146.1 kg
190 lb 86.2 kg	228 / 132 lb 103.4 / 59.9 kg	308 / 193 lb 139.7 / 87.5 kg	369 / 263 lb 167.4 / 119.3 kg	421 / 334 lb 191 / 151.5 kg
200 lb 90.7 kg	236 / 137 lb 107 / 62.1 kg	319 / 200 lb 144.7 / 90.7 kg	382 / 273 lb 173.3 / 123.8 kg	436 / 345 lb 197.8 / 156.5 kg
210 lb 95.3 kg	244 / 141 lb 110.7 / 64 kg	329 / 206 lb 149.2 / 93.4 kg	394 / 282 lb 178.7 / 127.9 kg	451 / 357 lb 204.6 / 161.9 kg
220 lb 99.8 kg	252 / 146 lb 114.3 / 66.2 kg	340 / 213 lb 154.2 / 96.6 kg	407 / 290 lb 184.6 / 131.5 kg	465 / 368 lb 210.9 / 166.9 kg
230 lb 104.3 kg	259 / 150 lb 117.5 / 68 kg	350 / 219 lb 158.8 / 99.3 kg	419 / 299 lb 190.1 / 135.6 kg	479 / 379 lb 217.3 / 171.9 kg
240 lb 108.9 kg	267 / 155 lb 121.1 / 70.3 kg	360 / 226 lb 163.3 / 102.5 kg	431 / 308 lb 195.5 / 139.7 kg	492 / 390 lb 223.2 / 176.9 kg

How Your Barbell Deadlift vs Trap Bar 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 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.

3. Find the trap bar deadlift strength level

The standards use the sex-specific targets from the individual Trap Bar 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.

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 deadlift	Adjust barbell deadlift targets to exact bodyweight with the two-thirds rule.
Rate the trap bar deadlift	Adjust trap bar 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 Barbell Deadlift and Trap Bar 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 trap bar deadlift standard is higher; below zero means the barbell 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:

Novice closest match120 lb

The standards come closest at 120 lb.

Barbell Deadlift target is higher4 strength levels

Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.

Elite difference112 → 206 lb

50.8 → 93.4 kg from 120 to 300 lb bodyweight.

How to read the table: Every number is the trap bar deadlift standard minus the barbell deadlift standard. A plus sign means the trap bar deadlift standard is higher. A minus sign means the barbell deadlift standard is higher.

Bodyweight	Novice	Intermediate	Advanced	Elite
120 lb 54.4 kg	−112 lb −50.8 kg	−126 lb −57.2 kg	−119 lb −54 kg	−112 lb −50.8 kg
130 lb 59 kg	−118 lb −53.6 kg	−132 lb −59.9 kg	−125 lb −56.7 kg	−118 lb −53.5 kg
140 lb 63.5 kg	−124 lb −56.3 kg	−140 lb −63.5 kg	−132 lb −59.8 kg	−124 lb −56.2 kg
150 lb 68 kg	−130 lb −58.9 kg	−146 lb −66.2 kg	−139 lb −63.1 kg	−130 lb −59 kg
160 lb 72.6 kg	−136 lb −61.6 kg	−153 lb −69.4 kg	−144 lb −65.4 kg	−135 lb −61.2 kg
170 lb 77.1 kg	−142 lb −64.4 kg	−159 lb −72.2 kg	−150 lb −68.1 kg	−141 lb −64 kg
180 lb 81.6 kg	−147 lb −66.7 kg	−165 lb −74.8 kg	−156 lb −70.7 kg	−147 lb −66.7 kg
190 lb 86.2 kg	−152 lb −68.9 kg	−171 lb −77.5 kg	−162 lb −73.5 kg	−152 lb −68.9 kg
200 lb 90.7 kg	−157 lb −71.2 kg	−177 lb −80.3 kg	−168 lb −76.2 kg	−157 lb −71.2 kg
210 lb 95.3 kg	−163 lb −73.9 kg	−183 lb −83 kg	−173 lb −78.5 kg	−162 lb −73.4 kg
220 lb 99.8 kg	−167 lb −75.7 kg	−189 lb −85.7 kg	−179 lb −81.2 kg	−168 lb −76.2 kg
230 lb 104.3 kg	−172 lb −78 kg	−194 lb −88 kg	−184 lb −83.5 kg	−172 lb −78 kg
240 lb 108.9 kg	−178 lb −80.7 kg	−200 lb −90.7 kg	−189 lb −85.8 kg	−178 lb −80.7 kg
250 lb 113.4 kg	−183 lb −83 kg	−206 lb −93.4 kg	−194 lb −88 kg	−182 lb −82.6 kg
260 lb 117.9 kg	−188 lb −85.3 kg	−211 lb −95.7 kg	−199 lb −90.3 kg	−188 lb −85.3 kg
270 lb 122.5 kg	−192 lb −87.1 kg	−216 lb −98 kg	−205 lb −92.9 kg	−192 lb −87.1 kg
280 lb 127 kg	−197 lb −89.3 kg	−222 lb −100.7 kg	−210 lb −95.3 kg	−197 lb −89.4 kg
290 lb 131.5 kg	−201 lb −91.2 kg	−226 lb −102.5 kg	−215 lb −97.5 kg	−202 lb −91.6 kg
300 lb 136.1 kg	−206 lb −93.5 kg	−232 lb −105.3 kg	−219 lb −99.3 kg	−206 lb −93.4 kg

How Women’s Barbell Deadlift and Trap Bar Deadlift Standards Differ

What the women’s data shows:

Novice closest match100 lb

The standards come closest at 100 lb.

Barbell Deadlift target is higher4 strength levels

Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.

Elite difference58 → 102 lb

26.3 → 46.3 kg from 100 to 240 lb bodyweight.

Bodyweight	Novice	Intermediate	Advanced	Elite
100 lb 45.4 kg	−63 lb −28.6 kg	−75 lb −34 kg	−68 lb −30.9 kg	−58 lb −26.3 kg
110 lb 49.9 kg	−67 lb −30.4 kg	−80 lb −36.3 kg	−73 lb −33.1 kg	−61 lb −27.7 kg
120 lb 54.4 kg	−71 lb −32.2 kg	−85 lb −38.6 kg	−77 lb −34.9 kg	−64 lb −29 kg
130 lb 59 kg	−74 lb −33.6 kg	−89 lb −40.4 kg	−81 lb −36.7 kg	−68 lb −30.8 kg
140 lb 63.5 kg	−78 lb −35.4 kg	−93 lb −42.2 kg	−86 lb −39 kg	−72 lb −32.6 kg
150 lb 68 kg	−82 lb −37.2 kg	−98 lb −44.5 kg	−90 lb −40.8 kg	−75 lb −34 kg
160 lb 72.6 kg	−86 lb −39 kg	−103 lb −46.7 kg	−94 lb −42.6 kg	−78 lb −35.4 kg
170 lb 77.1 kg	−89 lb −40.4 kg	−107 lb −48.5 kg	−97 lb −44 kg	−81 lb −36.8 kg
180 lb 81.6 kg	−92 lb −41.7 kg	−111 lb −50.3 kg	−102 lb −46.3 kg	−85 lb −38.5 kg
190 lb 86.2 kg	−96 lb −43.5 kg	−115 lb −52.2 kg	−106 lb −48.1 kg	−87 lb −39.5 kg
200 lb 90.7 kg	−99 lb −44.9 kg	−119 lb −54 kg	−109 lb −49.5 kg	−91 lb −41.3 kg
210 lb 95.3 kg	−103 lb −46.7 kg	−123 lb −55.8 kg	−112 lb −50.8 kg	−94 lb −42.7 kg
220 lb 99.8 kg	−106 lb −48.1 kg	−127 lb −57.6 kg	−117 lb −53.1 kg	−97 lb −44 kg
230 lb 104.3 kg	−109 lb −49.5 kg	−131 lb −59.5 kg	−120 lb −54.5 kg	−100 lb −45.4 kg
240 lb 108.9 kg	−112 lb −50.8 kg	−134 lb −60.8 kg	−123 lb −55.8 kg	−102 lb −46.3 kg

Barbell Deadlift and Trap Bar Deadlift Exercises Used by This Calculator

This calculator uses a conventional barbell deadlift and a strict trap bar deadlift. Use strict Barbell Deadlift and Trap Bar 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 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 a strict, repeatable Trap Bar Deadlift

High-handle trap bar deadlift only. Strapless, neutral grip, from floor to lockout. Load entered is total external load on the trap bar. If reps > 1 are entered, 1RM is estimated using the Epley/Brzycki blend. No age adjustment applied; adult lifter standards (18–50). Percentiles are tier-anchored approximations, not precise population statistics. Enter total external weight. Keep the same equipment and setup when retesting.

Enter one recent Barbell Deadlift set and one recent Trap Bar 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.

Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
Trap Bar Deadlift — View the individual Trap Bar 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.

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Barbell Deadlift vs Trap Bar Deadlift Strength Standards