Seated Leg Curl vs Romanian Deadlift Strength Standards
Compare your seated 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 Seated Leg Curl, enter displayed bilateral machine or stack weight. For Romanian Deadlift, enter total barbell weight including the bar. Use a strict, repeatable seated 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.
Seated Leg Curl vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated 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 seated 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 Seated 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 Seated Leg Curl vs Romanian Deadlift Standards
How to read the table: The first number is Seated 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 | 39 / 98 lb 17.7 / 44.5 kg | 64 / 126 lb 29 / 57.2 kg | 95 / 175 lb 43.1 / 79.4 kg | 126 / 224 lb 57.2 / 101.6 kg |
| 130 lb 59 kg | 41 / 103 lb 18.6 / 46.7 kg | 68 / 133 lb 30.8 / 60.3 kg | 100 / 185 lb 45.4 / 83.9 kg | 133 / 236 lb 60.3 / 107 kg |
| 140 lb 63.5 kg | 43 / 109 lb 19.5 / 49.4 kg | 71 / 140 lb 32.2 / 63.5 kg | 105 / 194 lb 47.6 / 88 kg | 140 / 248 lb 63.5 / 112.5 kg |
| 150 lb 68 kg | 45 / 114 lb 20.4 / 51.7 kg | 74 / 146 lb 33.6 / 66.2 kg | 110 / 203 lb 49.9 / 92.1 kg | 146 / 260 lb 66.2 / 117.9 kg |
| 160 lb 72.6 kg | 47 / 119 lb 21.3 / 54 kg | 78 / 152 lb 35.4 / 68.9 kg | 115 / 212 lb 52.2 / 96.2 kg | 152 / 271 lb 68.9 / 122.9 kg |
| 170 lb 77.1 kg | 49 / 123 lb 22.2 / 55.8 kg | 81 / 159 lb 36.7 / 72.1 kg | 120 / 221 lb 54.4 / 100.2 kg | 159 / 282 lb 72.1 / 127.9 kg |
| 180 lb 81.6 kg | 51 / 128 lb 23.1 / 58.1 kg | 84 / 165 lb 38.1 / 74.8 kg | 124 / 230 lb 56.2 / 104.3 kg | 165 / 293 lb 74.8 / 132.9 kg |
| 190 lb 86.2 kg | 53 / 133 lb 24 / 60.3 kg | 87 / 171 lb 39.5 / 77.6 kg | 129 / 238 lb 58.5 / 108 kg | 171 / 304 lb 77.6 / 137.9 kg |
| 200 lb 90.7 kg | 55 / 138 lb 24.9 / 62.6 kg | 90 / 177 lb 40.8 / 80.3 kg | 133 / 246 lb 60.3 / 111.6 kg | 177 / 315 lb 80.3 / 142.9 kg |
| 210 lb 95.3 kg | 57 / 142 lb 25.9 / 64.4 kg | 93 / 183 lb 42.2 / 83 kg | 138 / 254 lb 62.6 / 115.2 kg | 183 / 325 lb 83 / 147.4 kg |
| 220 lb 99.8 kg | 58 / 147 lb 26.3 / 66.7 kg | 96 / 189 lb 43.5 / 85.7 kg | 142 / 262 lb 64.4 / 118.8 kg | 189 / 335 lb 85.7 / 152 kg |
| 230 lb 104.3 kg | 60 / 151 lb 27.2 / 68.5 kg | 99 / 194 lb 44.9 / 88 kg | 147 / 270 lb 66.7 / 122.5 kg | 194 / 345 lb 88 / 156.5 kg |
| 240 lb 108.9 kg | 62 / 155 lb 28.1 / 70.3 kg | 102 / 200 lb 46.3 / 90.7 kg | 151 / 278 lb 68.5 / 126.1 kg | 200 / 355 lb 90.7 / 161 kg |
| 250 lb 113.4 kg | 64 / 160 lb 29 / 72.6 kg | 104 / 205 lb 47.2 / 93 kg | 155 / 286 lb 70.3 / 129.7 kg | 205 / 365 lb 93 / 165.6 kg |
| 260 lb 117.9 kg | 65 / 164 lb 29.5 / 74.4 kg | 107 / 211 lb 48.5 / 95.7 kg | 159 / 293 lb 72.1 / 132.9 kg | 211 / 375 lb 95.7 / 170.1 kg |
| 270 lb 122.5 kg | 67 / 168 lb 30.4 / 76.2 kg | 110 / 216 lb 49.9 / 98 kg | 163 / 301 lb 73.9 / 136.5 kg | 216 / 384 lb 98 / 174.2 kg |
| 280 lb 127 kg | 69 / 172 lb 31.3 / 78 kg | 113 / 221 lb 51.3 / 100.2 kg | 167 / 308 lb 75.7 / 139.7 kg | 221 / 394 lb 100.2 / 178.7 kg |
| 290 lb 131.5 kg | 70 / 176 lb 31.8 / 79.8 kg | 115 / 227 lb 52.2 / 103 kg | 171 / 316 lb 77.6 / 143.3 kg | 227 / 403 lb 103 / 182.8 kg |
| 300 lb 136.1 kg | 72 / 180 lb 32.7 / 81.6 kg | 118 / 232 lb 53.5 / 105.2 kg | 175 / 323 lb 79.4 / 146.5 kg | 232 / 412 lb 105.2 / 186.9 kg |
Women’s Seated Leg Curl vs Romanian Deadlift Standards
How to read the table: The first number is Seated 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 | 23 / 57 lb 10.4 / 25.9 kg | 39 / 75 lb 17.7 / 34 kg | 60 / 103 lb 27.2 / 46.7 kg | 80 / 137 lb 36.3 / 62.1 kg |
| 110 lb 49.9 kg | 24 / 61 lb 10.9 / 27.7 kg | 41 / 80 lb 18.6 / 36.3 kg | 63 / 110 lb 28.6 / 49.9 kg | 85 / 146 lb 38.6 / 66.2 kg |
| 120 lb 54.4 kg | 26 / 65 lb 11.8 / 29.5 kg | 44 / 84 lb 20 / 38.1 kg | 67 / 116 lb 30.4 / 52.6 kg | 90 / 155 lb 40.8 / 70.3 kg |
| 130 lb 59 kg | 27 / 68 lb 12.2 / 30.8 kg | 46 / 89 lb 20.9 / 40.4 kg | 71 / 123 lb 32.2 / 55.8 kg | 95 / 164 lb 43.1 / 74.4 kg |
| 140 lb 63.5 kg | 29 / 72 lb 13.2 / 32.7 kg | 49 / 94 lb 22.2 / 42.6 kg | 74 / 129 lb 33.6 / 58.5 kg | 100 / 172 lb 45.4 / 78 kg |
| 150 lb 68 kg | 30 / 75 lb 13.6 / 34 kg | 51 / 98 lb 23.1 / 44.5 kg | 78 / 135 lb 35.4 / 61.2 kg | 105 / 180 lb 47.6 / 81.6 kg |
| 160 lb 72.6 kg | 31 / 78 lb 14.1 / 35.4 kg | 53 / 102 lb 24 / 46.3 kg | 81 / 141 lb 36.7 / 64 kg | 110 / 188 lb 49.9 / 85.3 kg |
| 170 lb 77.1 kg | 33 / 82 lb 15 / 37.2 kg | 55 / 107 lb 24.9 / 48.5 kg | 85 / 147 lb 38.6 / 66.7 kg | 114 / 196 lb 51.7 / 88.9 kg |
| 180 lb 81.6 kg | 34 / 85 lb 15.4 / 38.6 kg | 58 / 111 lb 26.3 / 50.3 kg | 88 / 152 lb 39.9 / 68.9 kg | 119 / 203 lb 54 / 92.1 kg |
| 190 lb 86.2 kg | 35 / 88 lb 15.9 / 39.9 kg | 60 / 115 lb 27.2 / 52.2 kg | 91 / 158 lb 41.3 / 71.7 kg | 123 / 211 lb 55.8 / 95.7 kg |
| 200 lb 90.7 kg | 36 / 91 lb 16.3 / 41.3 kg | 62 / 119 lb 28.1 / 54 kg | 94 / 164 lb 42.6 / 74.4 kg | 127 / 218 lb 57.6 / 98.9 kg |
| 210 lb 95.3 kg | 38 / 94 lb 17.2 / 42.6 kg | 64 / 123 lb 29 / 55.8 kg | 98 / 169 lb 44.5 / 76.7 kg | 131 / 225 lb 59.4 / 102.1 kg |
| 220 lb 99.8 kg | 39 / 97 lb 17.7 / 44 kg | 66 / 127 lb 29.9 / 57.6 kg | 101 / 174 lb 45.8 / 78.9 kg | 136 / 232 lb 61.7 / 105.2 kg |
| 230 lb 104.3 kg | 40 / 100 lb 18.1 / 45.4 kg | 68 / 130 lb 30.8 / 59 kg | 104 / 180 lb 47.2 / 81.6 kg | 140 / 239 lb 63.5 / 108.4 kg |
| 240 lb 108.9 kg | 41 / 103 lb 18.6 / 46.7 kg | 70 / 134 lb 31.8 / 60.8 kg | 107 / 185 lb 48.5 / 83.9 kg | 144 / 246 lb 65.3 / 111.6 kg |
How Your Seated 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 seated leg curl strength level
The standards use the sex-specific targets from the individual Seated 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 seated leg curl | Adjust seated 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 Seated 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 seated 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.
44.4 → 81.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the seated leg curl standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the seated leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +59 lb +26.8 kg | +62 lb +28.2 kg | +80 lb +36.3 kg | +98 lb +44.4 kg |
| 130 lb 59 kg | +62 lb +28.1 kg | +65 lb +29.5 kg | +85 lb +38.5 kg | +103 lb +46.7 kg |
| 140 lb 63.5 kg | +66 lb +29.9 kg | +69 lb +31.3 kg | +89 lb +40.4 kg | +108 lb +49 kg |
| 150 lb 68 kg | +69 lb +31.3 kg | +72 lb +32.6 kg | +93 lb +42.2 kg | +114 lb +51.7 kg |
| 160 lb 72.6 kg | +72 lb +32.7 kg | +74 lb +33.5 kg | +97 lb +44 kg | +119 lb +54 kg |
| 170 lb 77.1 kg | +74 lb +33.6 kg | +78 lb +35.4 kg | +101 lb +45.8 kg | +123 lb +55.8 kg |
| 180 lb 81.6 kg | +77 lb +35 kg | +81 lb +36.7 kg | +106 lb +48.1 kg | +128 lb +58.1 kg |
| 190 lb 86.2 kg | +80 lb +36.3 kg | +84 lb +38.1 kg | +109 lb +49.5 kg | +133 lb +60.3 kg |
| 200 lb 90.7 kg | +83 lb +37.7 kg | +87 lb +39.5 kg | +113 lb +51.3 kg | +138 lb +62.6 kg |
| 210 lb 95.3 kg | +85 lb +38.5 kg | +90 lb +40.8 kg | +116 lb +52.6 kg | +142 lb +64.4 kg |
| 220 lb 99.8 kg | +89 lb +40.4 kg | +93 lb +42.2 kg | +120 lb +54.4 kg | +146 lb +66.3 kg |
| 230 lb 104.3 kg | +91 lb +41.3 kg | +95 lb +43.1 kg | +123 lb +55.8 kg | +151 lb +68.5 kg |
| 240 lb 108.9 kg | +93 lb +42.2 kg | +98 lb +44.4 kg | +127 lb +57.6 kg | +155 lb +70.3 kg |
| 250 lb 113.4 kg | +96 lb +43.6 kg | +101 lb +45.8 kg | +131 lb +59.4 kg | +160 lb +72.6 kg |
| 260 lb 117.9 kg | +99 lb +44.9 kg | +104 lb +47.2 kg | +134 lb +60.8 kg | +164 lb +74.4 kg |
| 270 lb 122.5 kg | +101 lb +45.8 kg | +106 lb +48.1 kg | +138 lb +62.6 kg | +168 lb +76.2 kg |
| 280 lb 127 kg | +103 lb +46.7 kg | +108 lb +48.9 kg | +141 lb +64 kg | +173 lb +78.5 kg |
| 290 lb 131.5 kg | +106 lb +48 kg | +112 lb +50.8 kg | +145 lb +65.7 kg | +176 lb +79.8 kg |
| 300 lb 136.1 kg | +108 lb +48.9 kg | +114 lb +51.7 kg | +148 lb +67.1 kg | +180 lb +81.7 kg |
How Women’s Seated 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.
25.8 → 46.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the seated leg curl standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the seated leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +34 lb +15.5 kg | +36 lb +16.3 kg | +43 lb +19.5 kg | +57 lb +25.8 kg |
| 110 lb 49.9 kg | +37 lb +16.8 kg | +39 lb +17.7 kg | +47 lb +21.3 kg | +61 lb +27.6 kg |
| 120 lb 54.4 kg | +39 lb +17.7 kg | +40 lb +18.1 kg | +49 lb +22.2 kg | +65 lb +29.5 kg |
| 130 lb 59 kg | +41 lb +18.6 kg | +43 lb +19.5 kg | +52 lb +23.6 kg | +69 lb +31.3 kg |
| 140 lb 63.5 kg | +43 lb +19.5 kg | +45 lb +20.4 kg | +55 lb +24.9 kg | +72 lb +32.6 kg |
| 150 lb 68 kg | +45 lb +20.4 kg | +47 lb +21.4 kg | +57 lb +25.8 kg | +75 lb +34 kg |
| 160 lb 72.6 kg | +47 lb +21.3 kg | +49 lb +22.3 kg | +60 lb +27.3 kg | +78 lb +35.4 kg |
| 170 lb 77.1 kg | +49 lb +22.2 kg | +52 lb +23.6 kg | +62 lb +28.1 kg | +82 lb +37.2 kg |
| 180 lb 81.6 kg | +51 lb +23.2 kg | +53 lb +24 kg | +64 lb +29 kg | +84 lb +38.1 kg |
| 190 lb 86.2 kg | +53 lb +24 kg | +55 lb +25 kg | +67 lb +30.4 kg | +88 lb +39.9 kg |
| 200 lb 90.7 kg | +55 lb +25 kg | +57 lb +25.9 kg | +70 lb +31.8 kg | +91 lb +41.3 kg |
| 210 lb 95.3 kg | +56 lb +25.4 kg | +59 lb +26.8 kg | +71 lb +32.2 kg | +94 lb +42.7 kg |
| 220 lb 99.8 kg | +58 lb +26.3 kg | +61 lb +27.7 kg | +73 lb +33.1 kg | +96 lb +43.5 kg |
| 230 lb 104.3 kg | +60 lb +27.3 kg | +62 lb +28.2 kg | +76 lb +34.4 kg | +99 lb +44.9 kg |
| 240 lb 108.9 kg | +62 lb +28.1 kg | +64 lb +29 kg | +78 lb +35.4 kg | +102 lb +46.3 kg |
Seated Leg Curl and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict seated leg curl and a barbell Romanian deadlift. Use a strict seated bilateral leg curl and a standing-start barbell Romanian deadlift. Do not substitute lying or standing curls, conventional or stiff-leg deadlifts, machine hinges, partial reps, bounced reps, hip lift, seat movement, or inconsistent hinge depth.
Use a strict, repeatable Seated 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 seated bilateral machine leg curl Thigh restraint and lower-leg pad stay consistent Back, hips, pelvis, thighs, seat, 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 Seated Leg Curl set and one recent Romanian Deadlift set
Enter displayed bilateral machine weight for the leg curl and total barbell weight for the Romanian deadlift, plus a whole number from 1 to 12 strict repetitions for each. Pounds and kilograms can be mixed.
Related Tools
- Seated Leg Curl — View the individual Seated Leg Curl standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Lying Leg Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Standing Leg Curl — 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.