Deficit Deadlift vs Barbell Deadlift Strength Standards
Compare your deficit 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 straight-bar weight for both lifts. Use a conventional-stance straight-bar deadlift from a stable 1 to 3 inch deficit, beginning dead stop on the floor and finishing at full lockout 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.
Deficit Deadlift vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the deficit 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 deficit 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 Deficit 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 Deficit Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Deficit 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 | 231 / 252 lb 104.8 / 114.3 kg | 294 / 322 lb 133.4 / 146.1 kg | 343 / 371 lb 155.6 / 168.3 kg | 385 / 420 lb 174.6 / 190.5 kg |
| 130 lb 59 kg | 244 / 266 lb 110.7 / 120.7 kg | 310 / 339 lb 140.6 / 153.8 kg | 362 / 391 lb 164.2 / 177.4 kg | 406 / 443 lb 184.2 / 200.9 kg |
| 140 lb 63.5 kg | 256 / 279 lb 116.1 / 126.6 kg | 326 / 357 lb 147.9 / 161.9 kg | 380 / 411 lb 172.4 / 186.4 kg | 427 / 465 lb 193.7 / 210.9 kg |
| 150 lb 68 kg | 268 / 292 lb 121.6 / 132.4 kg | 341 / 373 lb 154.7 / 169.2 kg | 398 / 431 lb 180.5 / 195.5 kg | 447 / 487 lb 202.8 / 220.9 kg |
| 160 lb 72.6 kg | 280 / 305 lb 127 / 138.3 kg | 356 / 390 lb 161.5 / 176.9 kg | 416 / 449 lb 188.7 / 203.7 kg | 466 / 508 lb 211.4 / 230.4 kg |
| 170 lb 77.1 kg | 292 / 318 lb 132.4 / 144.2 kg | 370 / 406 lb 167.8 / 184.2 kg | 433 / 468 lb 196.4 / 212.3 kg | 486 / 529 lb 220.4 / 240 kg |
| 180 lb 81.6 kg | 303 / 330 lb 137.4 / 149.7 kg | 385 / 422 lb 174.6 / 191.4 kg | 450 / 486 lb 204.1 / 220.4 kg | 504 / 550 lb 228.6 / 249.5 kg |
| 190 lb 86.2 kg | 314 / 342 lb 142.4 / 155.1 kg | 399 / 437 lb 181 / 198.2 kg | 466 / 504 lb 211.4 / 228.6 kg | 523 / 570 lb 237.2 / 258.5 kg |
| 200 lb 90.7 kg | 325 / 354 lb 147.4 / 160.6 kg | 413 / 452 lb 187.3 / 205 kg | 482 / 522 lb 218.6 / 236.8 kg | 541 / 590 lb 245.4 / 267.6 kg |
| 210 lb 95.3 kg | 336 / 366 lb 152.4 / 166 kg | 427 / 467 lb 193.7 / 211.8 kg | 498 / 539 lb 225.9 / 244.5 kg | 559 / 609 lb 253.6 / 276.2 kg |
| 220 lb 99.8 kg | 346 / 377 lb 156.9 / 171 kg | 440 / 482 lb 199.6 / 218.6 kg | 514 / 556 lb 233.1 / 252.2 kg | 577 / 629 lb 261.7 / 285.3 kg |
| 230 lb 104.3 kg | 357 / 388 lb 161.9 / 176 kg | 453 / 496 lb 205.5 / 225 kg | 529 / 572 lb 240 / 259.5 kg | 594 / 647 lb 269.4 / 293.5 kg |
| 240 lb 108.9 kg | 367 / 400 lb 166.5 / 181.4 kg | 466 / 511 lb 211.4 / 231.8 kg | 545 / 589 lb 247.2 / 267.2 kg | 611 / 666 lb 277.1 / 302.1 kg |
| 250 lb 113.4 kg | 377 / 411 lb 171 / 186.4 kg | 479 / 525 lb 217.3 / 238.1 kg | 560 / 605 lb 254 / 274.4 kg | 628 / 684 lb 284.9 / 310.3 kg |
| 260 lb 117.9 kg | 387 / 422 lb 175.5 / 191.4 kg | 492 / 539 lb 223.2 / 244.5 kg | 574 / 621 lb 260.4 / 281.7 kg | 645 / 703 lb 292.6 / 318.9 kg |
| 270 lb 122.5 kg | 397 / 432 lb 180.1 / 196 kg | 504 / 552 lb 228.6 / 250.4 kg | 589 / 637 lb 267.2 / 288.9 kg | 661 / 720 lb 299.8 / 326.6 kg |
| 280 lb 127 kg | 407 / 443 lb 184.6 / 200.9 kg | 517 / 566 lb 234.5 / 256.7 kg | 603 / 653 lb 273.5 / 296.2 kg | 677 / 738 lb 307.1 / 334.8 kg |
| 290 lb 131.5 kg | 416 / 453 lb 188.7 / 205.5 kg | 529 / 579 lb 240 / 262.6 kg | 618 / 668 lb 280.3 / 303 kg | 693 / 756 lb 314.3 / 342.9 kg |
| 300 lb 136.1 kg | 426 / 464 lb 193.2 / 210.5 kg | 541 / 593 lb 245.4 / 269 kg | 632 / 683 lb 286.7 / 309.8 kg | 709 / 773 lb 321.6 / 350.6 kg |
Women’s Deficit Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Deficit 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 | 135 / 149 lb 61.2 / 67.6 kg | 183 / 201 lb 83 / 91.2 kg | 217 / 240 lb 98.4 / 108.9 kg | 246 / 275 lb 111.6 / 124.7 kg |
| 110 lb 49.9 kg | 144 / 159 lb 65.3 / 72.1 kg | 195 / 214 lb 88.5 / 97.1 kg | 232 / 256 lb 105.2 / 116.1 kg | 263 / 293 lb 119.3 / 132.9 kg |
| 120 lb 54.4 kg | 153 / 168 lb 69.4 / 76.2 kg | 207 / 227 lb 93.9 / 103 kg | 246 / 271 lb 111.6 / 122.9 kg | 278 / 310 lb 126.1 / 140.6 kg |
| 130 lb 59 kg | 161 / 177 lb 73 / 80.3 kg | 218 / 239 lb 98.9 / 108.4 kg | 259 / 286 lb 117.5 / 129.7 kg | 294 / 327 lb 133.4 / 148.3 kg |
| 140 lb 63.5 kg | 169 / 186 lb 76.7 / 84.4 kg | 229 / 251 lb 103.9 / 113.9 kg | 272 / 301 lb 123.4 / 136.5 kg | 308 / 344 lb 139.7 / 156 kg |
| 150 lb 68 kg | 177 / 195 lb 80.3 / 88.5 kg | 240 / 263 lb 108.9 / 119.3 kg | 285 / 315 lb 129.3 / 142.9 kg | 323 / 360 lb 146.5 / 163.3 kg |
| 160 lb 72.6 kg | 185 / 204 lb 83.9 / 92.5 kg | 251 / 275 lb 113.9 / 124.7 kg | 298 / 329 lb 135.2 / 149.2 kg | 337 / 376 lb 152.9 / 170.6 kg |
| 170 lb 77.1 kg | 192 / 212 lb 87.1 / 96.2 kg | 261 / 286 lb 118.4 / 129.7 kg | 310 / 342 lb 140.6 / 155.1 kg | 351 / 391 lb 159.2 / 177.4 kg |
| 180 lb 81.6 kg | 200 / 220 lb 90.7 / 99.8 kg | 271 / 297 lb 122.9 / 134.7 kg | 322 / 356 lb 146.1 / 161.5 kg | 365 / 407 lb 165.6 / 184.6 kg |
| 190 lb 86.2 kg | 207 / 228 lb 93.9 / 103.4 kg | 281 / 308 lb 127.5 / 139.7 kg | 334 / 369 lb 151.5 / 167.4 kg | 378 / 421 lb 171.5 / 191 kg |
| 200 lb 90.7 kg | 214 / 236 lb 97.1 / 107 kg | 291 / 319 lb 132 / 144.7 kg | 345 / 382 lb 156.5 / 173.3 kg | 391 / 436 lb 177.4 / 197.8 kg |
| 210 lb 95.3 kg | 222 / 244 lb 100.7 / 110.7 kg | 300 / 329 lb 136.1 / 149.2 kg | 357 / 394 lb 161.9 / 178.7 kg | 404 / 451 lb 183.3 / 204.6 kg |
| 220 lb 99.8 kg | 228 / 252 lb 103.4 / 114.3 kg | 310 / 340 lb 140.6 / 154.2 kg | 368 / 407 lb 166.9 / 184.6 kg | 417 / 465 lb 189.1 / 210.9 kg |
| 230 lb 104.3 kg | 235 / 259 lb 106.6 / 117.5 kg | 319 / 350 lb 144.7 / 158.8 kg | 379 / 419 lb 171.9 / 190.1 kg | 429 / 479 lb 194.6 / 217.3 kg |
| 240 lb 108.9 kg | 242 / 267 lb 109.8 / 121.1 kg | 328 / 360 lb 148.8 / 163.3 kg | 390 / 431 lb 176.9 / 195.5 kg | 442 / 492 lb 200.5 / 223.2 kg |
How Your Deficit 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 deficit deadlift strength level
The deficit deadlift standards use the sex-specific strength levels from the individual Deficit 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 deficit deadlift | Adjust deficit 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 Deficit 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 deficit 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.
15.9 → 29 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the deficit deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the deficit deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +28 lb +12.7 kg | +35 lb +15.9 kg |
| 130 lb 59 kg | +22 lb +10 kg | +29 lb +13.2 kg | +29 lb +13.2 kg | +37 lb +16.7 kg |
| 140 lb 63.5 kg | +23 lb +10.5 kg | +31 lb +14 kg | +31 lb +14 kg | +38 lb +17.2 kg |
| 150 lb 68 kg | +24 lb +10.8 kg | +32 lb +14.5 kg | +33 lb +15 kg | +40 lb +18.1 kg |
| 160 lb 72.6 kg | +25 lb +11.3 kg | +34 lb +15.4 kg | +33 lb +15 kg | +42 lb +19 kg |
| 170 lb 77.1 kg | +26 lb +11.8 kg | +36 lb +16.4 kg | +35 lb +15.9 kg | +43 lb +19.6 kg |
| 180 lb 81.6 kg | +27 lb +12.3 kg | +37 lb +16.8 kg | +36 lb +16.3 kg | +46 lb +20.9 kg |
| 190 lb 86.2 kg | +28 lb +12.7 kg | +38 lb +17.2 kg | +38 lb +17.2 kg | +47 lb +21.3 kg |
| 200 lb 90.7 kg | +29 lb +13.2 kg | +39 lb +17.7 kg | +40 lb +18.2 kg | +49 lb +22.2 kg |
| 210 lb 95.3 kg | +30 lb +13.6 kg | +40 lb +18.1 kg | +41 lb +18.6 kg | +50 lb +22.6 kg |
| 220 lb 99.8 kg | +31 lb +14.1 kg | +42 lb +19 kg | +42 lb +19.1 kg | +52 lb +23.6 kg |
| 230 lb 104.3 kg | +31 lb +14.1 kg | +43 lb +19.5 kg | +43 lb +19.5 kg | +53 lb +24.1 kg |
| 240 lb 108.9 kg | +33 lb +14.9 kg | +45 lb +20.4 kg | +44 lb +20 kg | +55 lb +25 kg |
| 250 lb 113.4 kg | +34 lb +15.4 kg | +46 lb +20.8 kg | +45 lb +20.4 kg | +56 lb +25.4 kg |
| 260 lb 117.9 kg | +35 lb +15.9 kg | +47 lb +21.3 kg | +47 lb +21.3 kg | +58 lb +26.3 kg |
| 270 lb 122.5 kg | +35 lb +15.9 kg | +48 lb +21.8 kg | +48 lb +21.7 kg | +59 lb +26.8 kg |
| 280 lb 127 kg | +36 lb +16.3 kg | +49 lb +22.2 kg | +50 lb +22.7 kg | +61 lb +27.7 kg |
| 290 lb 131.5 kg | +37 lb +16.8 kg | +50 lb +22.6 kg | +50 lb +22.7 kg | +63 lb +28.6 kg |
| 300 lb 136.1 kg | +38 lb +17.3 kg | +52 lb +23.6 kg | +51 lb +23.1 kg | +64 lb +29 kg |
How Women’s Deficit 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.
13.1 → 22.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the deficit deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the deficit deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +14 lb +6.4 kg | +18 lb +8.2 kg | +23 lb +10.5 kg | +29 lb +13.1 kg |
| 110 lb 49.9 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +24 lb +10.9 kg | +30 lb +13.6 kg |
| 120 lb 54.4 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +25 lb +11.3 kg | +32 lb +14.5 kg |
| 130 lb 59 kg | +16 lb +7.3 kg | +21 lb +9.5 kg | +27 lb +12.2 kg | +33 lb +14.9 kg |
| 140 lb 63.5 kg | +17 lb +7.7 kg | +22 lb +10 kg | +29 lb +13.1 kg | +36 lb +16.3 kg |
| 150 lb 68 kg | +18 lb +8.2 kg | +23 lb +10.4 kg | +30 lb +13.6 kg | +37 lb +16.8 kg |
| 160 lb 72.6 kg | +19 lb +8.6 kg | +24 lb +10.8 kg | +31 lb +14 kg | +39 lb +17.7 kg |
| 170 lb 77.1 kg | +20 lb +9.1 kg | +25 lb +11.3 kg | +32 lb +14.5 kg | +40 lb +18.2 kg |
| 180 lb 81.6 kg | +20 lb +9.1 kg | +26 lb +11.8 kg | +34 lb +15.4 kg | +42 lb +19 kg |
| 190 lb 86.2 kg | +21 lb +9.5 kg | +27 lb +12.2 kg | +35 lb +15.9 kg | +43 lb +19.5 kg |
| 200 lb 90.7 kg | +22 lb +9.9 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +45 lb +20.4 kg |
| 210 lb 95.3 kg | +22 lb +10 kg | +29 lb +13.1 kg | +37 lb +16.8 kg | +47 lb +21.3 kg |
| 220 lb 99.8 kg | +24 lb +10.9 kg | +30 lb +13.6 kg | +39 lb +17.7 kg | +48 lb +21.8 kg |
| 230 lb 104.3 kg | +24 lb +10.9 kg | +31 lb +14.1 kg | +40 lb +18.2 kg | +50 lb +22.7 kg |
| 240 lb 108.9 kg | +25 lb +11.3 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +50 lb +22.7 kg |
Deficit Deadlift and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a conventional-stance barbell deficit deadlift and a conventional barbell deadlift. Use the same stable 1 to 3 inch platform for the deficit result. Do not enter a sumo deficit pull, conventional floor pull, rack pull, block pull, trap-bar deadlift, Romanian deadlift, strapped pull, bounced repetition, or touch-and-go set in place of either exercise.
Use a stable 1 to 3 inch deficit and a dead-stop floor start
Stand on the same stable 1 to 3 inch platform for the full test. Use a straight bar, conventional stance, and total barbell weight. Begin each repetition with the bar motionless on the floor and finish at full standing lockout. Do not enter a conventional floor deadlift, sumo deadlift, rack pull, block pull, trap-bar deadlift, Romanian deadlift, strapped pull, bounced repetition, or touch-and-go set.
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 deficit 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 dead-stop repetitions 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
- Deficit Deadlift — View the individual Deficit Deadlift standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Stiff-Leg Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.