Lying Leg Curl vs Romanian Deadlift Strength Standards
Compare your lying leg curl 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 Lying Leg Curl, enter displayed machine or stack weight. For Romanian Deadlift, enter total barbell weight. Use a strict, repeatable lying leg curl set that follows the canonical setup, range, and lockout rules 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.
Lying Leg Curl vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the lying leg curl 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 lying leg curl 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 Lying Leg Curl / 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 Lying Leg Curl vs Romanian Deadlift Standards
How to read the table: The first number is Lying Leg Curl; 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 | 36 / 98 lb 16.3 / 44.5 kg | 60 / 126 lb 27.2 / 57.2 kg | 90 / 175 lb 40.8 / 79.4 kg | 118 / 224 lb 53.5 / 101.6 kg |
| 130 lb 59 kg | 38 / 103 lb 17.2 / 46.7 kg | 64 / 133 lb 29 / 60.3 kg | 95 / 185 lb 43.1 / 83.9 kg | 124 / 236 lb 56.2 / 107 kg |
| 140 lb 63.5 kg | 40 / 109 lb 18.1 / 49.4 kg | 67 / 140 lb 30.4 / 63.5 kg | 100 / 194 lb 45.4 / 88 kg | 131 / 248 lb 59.4 / 112.5 kg |
| 150 lb 68 kg | 42 / 114 lb 19.1 / 51.7 kg | 70 / 146 lb 31.8 / 66.2 kg | 104 / 203 lb 47.2 / 92.1 kg | 137 / 260 lb 62.1 / 117.9 kg |
| 160 lb 72.6 kg | 44 / 119 lb 20 / 54 kg | 73 / 152 lb 33.1 / 68.9 kg | 109 / 212 lb 49.4 / 96.2 kg | 143 / 271 lb 64.9 / 122.9 kg |
| 170 lb 77.1 kg | 45 / 123 lb 20.4 / 55.8 kg | 76 / 159 lb 34.5 / 72.1 kg | 113 / 221 lb 51.3 / 100.2 kg | 149 / 282 lb 67.6 / 127.9 kg |
| 180 lb 81.6 kg | 47 / 128 lb 21.3 / 58.1 kg | 79 / 165 lb 35.8 / 74.8 kg | 118 / 230 lb 53.5 / 104.3 kg | 154 / 293 lb 69.9 / 132.9 kg |
| 190 lb 86.2 kg | 49 / 133 lb 22.2 / 60.3 kg | 82 / 171 lb 37.2 / 77.6 kg | 122 / 238 lb 55.3 / 108 kg | 160 / 304 lb 72.6 / 137.9 kg |
| 200 lb 90.7 kg | 51 / 138 lb 23.1 / 62.6 kg | 85 / 177 lb 38.6 / 80.3 kg | 126 / 246 lb 57.2 / 111.6 kg | 166 / 315 lb 75.3 / 142.9 kg |
| 210 lb 95.3 kg | 52 / 142 lb 23.6 / 64.4 kg | 88 / 183 lb 39.9 / 83 kg | 130 / 254 lb 59 / 115.2 kg | 171 / 325 lb 77.6 / 147.4 kg |
| 220 lb 99.8 kg | 54 / 147 lb 24.5 / 66.7 kg | 90 / 189 lb 40.8 / 85.7 kg | 135 / 262 lb 61.2 / 118.8 kg | 176 / 335 lb 79.8 / 152 kg |
| 230 lb 104.3 kg | 56 / 151 lb 25.4 / 68.5 kg | 93 / 194 lb 42.2 / 88 kg | 139 / 270 lb 63 / 122.5 kg | 182 / 345 lb 82.6 / 156.5 kg |
| 240 lb 108.9 kg | 57 / 155 lb 25.9 / 70.3 kg | 96 / 200 lb 43.5 / 90.7 kg | 143 / 278 lb 64.9 / 126.1 kg | 187 / 355 lb 84.8 / 161 kg |
| 250 lb 113.4 kg | 59 / 160 lb 26.8 / 72.6 kg | 98 / 205 lb 44.5 / 93 kg | 146 / 286 lb 66.2 / 129.7 kg | 192 / 365 lb 87.1 / 165.6 kg |
| 260 lb 117.9 kg | 60 / 164 lb 27.2 / 74.4 kg | 101 / 211 lb 45.8 / 95.7 kg | 150 / 293 lb 68 / 132.9 kg | 197 / 375 lb 89.4 / 170.1 kg |
| 270 lb 122.5 kg | 62 / 168 lb 28.1 / 76.2 kg | 104 / 216 lb 47.2 / 98 kg | 154 / 301 lb 69.9 / 136.5 kg | 202 / 384 lb 91.6 / 174.2 kg |
| 280 lb 127 kg | 63 / 172 lb 28.6 / 78 kg | 106 / 221 lb 48.1 / 100.2 kg | 158 / 308 lb 71.7 / 139.7 kg | 207 / 394 lb 93.9 / 178.7 kg |
| 290 lb 131.5 kg | 65 / 176 lb 29.5 / 79.8 kg | 109 / 227 lb 49.4 / 103 kg | 162 / 316 lb 73.5 / 143.3 kg | 212 / 403 lb 96.2 / 182.8 kg |
| 300 lb 136.1 kg | 66 / 180 lb 29.9 / 81.6 kg | 111 / 232 lb 50.3 / 105.2 kg | 165 / 323 lb 74.8 / 146.5 kg | 217 / 412 lb 98.4 / 186.9 kg |
Women’s Lying Leg Curl vs Romanian Deadlift Standards
How to read the table: The first number is Lying Leg Curl; 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 | 22 / 57 lb 10 / 25.9 kg | 37 / 75 lb 16.8 / 34 kg | 56 / 103 lb 25.4 / 46.7 kg | 76 / 137 lb 34.5 / 62.1 kg |
| 110 lb 49.9 kg | 24 / 61 lb 10.9 / 27.7 kg | 39 / 80 lb 17.7 / 36.3 kg | 60 / 110 lb 27.2 / 49.9 kg | 81 / 146 lb 36.7 / 66.2 kg |
| 120 lb 54.4 kg | 25 / 65 lb 11.3 / 29.5 kg | 41 / 84 lb 18.6 / 38.1 kg | 64 / 116 lb 29 / 52.6 kg | 85 / 155 lb 38.6 / 70.3 kg |
| 130 lb 59 kg | 26 / 68 lb 11.8 / 30.8 kg | 44 / 89 lb 20 / 40.4 kg | 67 / 123 lb 30.4 / 55.8 kg | 90 / 164 lb 40.8 / 74.4 kg |
| 140 lb 63.5 kg | 28 / 72 lb 12.7 / 32.7 kg | 46 / 94 lb 20.9 / 42.6 kg | 71 / 129 lb 32.2 / 58.5 kg | 95 / 172 lb 43.1 / 78 kg |
| 150 lb 68 kg | 29 / 75 lb 13.2 / 34 kg | 48 / 98 lb 21.8 / 44.5 kg | 74 / 135 lb 33.6 / 61.2 kg | 99 / 180 lb 44.9 / 81.6 kg |
| 160 lb 72.6 kg | 30 / 78 lb 13.6 / 35.4 kg | 50 / 102 lb 22.7 / 46.3 kg | 77 / 141 lb 34.9 / 64 kg | 103 / 188 lb 46.7 / 85.3 kg |
| 170 lb 77.1 kg | 32 / 82 lb 14.5 / 37.2 kg | 52 / 107 lb 23.6 / 48.5 kg | 80 / 147 lb 36.3 / 66.7 kg | 108 / 196 lb 49 / 88.9 kg |
| 180 lb 81.6 kg | 33 / 85 lb 15 / 38.6 kg | 54 / 111 lb 24.5 / 50.3 kg | 84 / 152 lb 38.1 / 68.9 kg | 112 / 203 lb 50.8 / 92.1 kg |
| 190 lb 86.2 kg | 34 / 88 lb 15.4 / 39.9 kg | 56 / 115 lb 25.4 / 52.2 kg | 87 / 158 lb 39.5 / 71.7 kg | 116 / 211 lb 52.6 / 95.7 kg |
| 200 lb 90.7 kg | 35 / 91 lb 15.9 / 41.3 kg | 58 / 119 lb 26.3 / 54 kg | 90 / 164 lb 40.8 / 74.4 kg | 120 / 218 lb 54.4 / 98.9 kg |
| 210 lb 95.3 kg | 36 / 94 lb 16.3 / 42.6 kg | 60 / 123 lb 27.2 / 55.8 kg | 93 / 169 lb 42.2 / 76.7 kg | 124 / 225 lb 56.2 / 102.1 kg |
| 220 lb 99.8 kg | 37 / 97 lb 16.8 / 44 kg | 62 / 127 lb 28.1 / 57.6 kg | 96 / 174 lb 43.5 / 78.9 kg | 128 / 232 lb 58.1 / 105.2 kg |
| 230 lb 104.3 kg | 39 / 100 lb 17.7 / 45.4 kg | 64 / 130 lb 29 / 59 kg | 98 / 180 lb 44.5 / 81.6 kg | 132 / 239 lb 59.9 / 108.4 kg |
| 240 lb 108.9 kg | 40 / 103 lb 18.1 / 46.7 kg | 66 / 134 lb 29.9 / 60.8 kg | 101 / 185 lb 45.8 / 83.9 kg | 135 / 246 lb 61.2 / 111.6 kg |
How Your Lying Leg Curl 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 lying leg curl strength level
The standards use the sex-specific targets from the individual Lying Leg Curl 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 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 lying leg curl | Adjust lying leg curl 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 Lying Leg Curl 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 lying leg curl 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.
48.1 → 88.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the lying leg curl standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the lying leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +62 lb +28.2 kg | +66 lb +30 kg | +85 lb +38.6 kg | +106 lb +48.1 kg |
| 130 lb 59 kg | +65 lb +29.5 kg | +69 lb +31.3 kg | +90 lb +40.8 kg | +112 lb +50.8 kg |
| 140 lb 63.5 kg | +69 lb +31.3 kg | +73 lb +33.1 kg | +94 lb +42.6 kg | +117 lb +53.1 kg |
| 150 lb 68 kg | +72 lb +32.6 kg | +76 lb +34.4 kg | +99 lb +44.9 kg | +123 lb +55.8 kg |
| 160 lb 72.6 kg | +75 lb +34 kg | +79 lb +35.8 kg | +103 lb +46.8 kg | +128 lb +58 kg |
| 170 lb 77.1 kg | +78 lb +35.4 kg | +83 lb +37.6 kg | +108 lb +48.9 kg | +133 lb +60.3 kg |
| 180 lb 81.6 kg | +81 lb +36.8 kg | +86 lb +39 kg | +112 lb +50.8 kg | +139 lb +63 kg |
| 190 lb 86.2 kg | +84 lb +38.1 kg | +89 lb +40.4 kg | +116 lb +52.7 kg | +144 lb +65.3 kg |
| 200 lb 90.7 kg | +87 lb +39.5 kg | +92 lb +41.7 kg | +120 lb +54.4 kg | +149 lb +67.6 kg |
| 210 lb 95.3 kg | +90 lb +40.8 kg | +95 lb +43.1 kg | +124 lb +56.2 kg | +154 lb +69.8 kg |
| 220 lb 99.8 kg | +93 lb +42.2 kg | +99 lb +44.9 kg | +127 lb +57.6 kg | +159 lb +72.2 kg |
| 230 lb 104.3 kg | +95 lb +43.1 kg | +101 lb +45.8 kg | +131 lb +59.5 kg | +163 lb +73.9 kg |
| 240 lb 108.9 kg | +98 lb +44.4 kg | +104 lb +47.2 kg | +135 lb +61.2 kg | +168 lb +76.2 kg |
| 250 lb 113.4 kg | +101 lb +45.8 kg | +107 lb +48.5 kg | +140 lb +63.5 kg | +173 lb +78.5 kg |
| 260 lb 117.9 kg | +104 lb +47.2 kg | +110 lb +49.9 kg | +143 lb +64.9 kg | +178 lb +80.7 kg |
| 270 lb 122.5 kg | +106 lb +48.1 kg | +112 lb +50.8 kg | +147 lb +66.6 kg | +182 lb +82.6 kg |
| 280 lb 127 kg | +109 lb +49.4 kg | +115 lb +52.1 kg | +150 lb +68 kg | +187 lb +84.8 kg |
| 290 lb 131.5 kg | +111 lb +50.3 kg | +118 lb +53.6 kg | +154 lb +69.8 kg | +191 lb +86.6 kg |
| 300 lb 136.1 kg | +114 lb +51.7 kg | +121 lb +54.9 kg | +158 lb +71.7 kg | +195 lb +88.5 kg |
How Women’s Lying Leg Curl 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.
27.6 → 50.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the lying leg curl standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the lying leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +35 lb +15.9 kg | +38 lb +17.2 kg | +47 lb +21.3 kg | +61 lb +27.6 kg |
| 110 lb 49.9 kg | +37 lb +16.8 kg | +41 lb +18.6 kg | +50 lb +22.7 kg | +65 lb +29.5 kg |
| 120 lb 54.4 kg | +40 lb +18.2 kg | +43 lb +19.5 kg | +52 lb +23.6 kg | +70 lb +31.7 kg |
| 130 lb 59 kg | +42 lb +19 kg | +45 lb +20.4 kg | +56 lb +25.4 kg | +74 lb +33.6 kg |
| 140 lb 63.5 kg | +44 lb +20 kg | +48 lb +21.7 kg | +58 lb +26.3 kg | +77 lb +34.9 kg |
| 150 lb 68 kg | +46 lb +20.8 kg | +50 lb +22.7 kg | +61 lb +27.6 kg | +81 lb +36.7 kg |
| 160 lb 72.6 kg | +48 lb +21.8 kg | +52 lb +23.6 kg | +64 lb +29.1 kg | +85 lb +38.6 kg |
| 170 lb 77.1 kg | +50 lb +22.7 kg | +55 lb +24.9 kg | +67 lb +30.4 kg | +88 lb +39.9 kg |
| 180 lb 81.6 kg | +52 lb +23.6 kg | +57 lb +25.8 kg | +68 lb +30.8 kg | +91 lb +41.3 kg |
| 190 lb 86.2 kg | +54 lb +24.5 kg | +59 lb +26.8 kg | +71 lb +32.2 kg | +95 lb +43.1 kg |
| 200 lb 90.7 kg | +56 lb +25.4 kg | +61 lb +27.7 kg | +74 lb +33.6 kg | +98 lb +44.5 kg |
| 210 lb 95.3 kg | +58 lb +26.3 kg | +63 lb +28.6 kg | +76 lb +34.5 kg | +101 lb +45.9 kg |
| 220 lb 99.8 kg | +60 lb +27.2 kg | +65 lb +29.5 kg | +78 lb +35.4 kg | +104 lb +47.1 kg |
| 230 lb 104.3 kg | +61 lb +27.7 kg | +66 lb +30 kg | +82 lb +37.1 kg | +107 lb +48.5 kg |
| 240 lb 108.9 kg | +63 lb +28.6 kg | +68 lb +30.9 kg | +84 lb +38.1 kg | +111 lb +50.4 kg |
Lying Leg Curl and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict lying leg curl and a barbell Romanian deadlift. Use strict Lying Leg Curl 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 strict, repeatable Lying Leg Curl
Selected or loaded machine resistance is used Enter total bilateral load, not per-leg load Do not add bodyweight to the entered load Strict prone bilateral machine leg curl Hip contact and lower-leg pad stay consistent Back, hips, pelvis, thighs, body pad, and pad position stay stable Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
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 Lying Leg Curl 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
- Lying Leg Curl — View the individual Lying Leg Curl standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Seated Leg Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.