Deficit Deadlift vs Stiff Leg Deadlift Strength Standards
Compare your deficit deadlift and stiff-leg 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 both exercises, enter total straight-barbell weight, including the bar and plates. 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 raw floor-start stiff-leg deadlift with soft knees, a close bar path, full standing lockout, and a floor reset between reps. 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 Stiff Leg Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the deficit deadlift and stiff-leg 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 stiff-leg 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 / Stiff-Leg 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 Stiff-Leg Deadlift Standards
How to read the table: The first number is Deficit Deadlift; the second is Stiff-Leg 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 / 91 lb 104.8 / 41.3 kg | 294 / 116 lb 133.4 / 52.6 kg | 343 / 160 lb 155.6 / 72.6 kg | 385 / 205 lb 174.6 / 93 kg |
| 130 lb 59 kg | 244 / 96 lb 110.7 / 43.5 kg | 310 / 123 lb 140.6 / 55.8 kg | 362 / 169 lb 164.2 / 76.7 kg | 406 / 217 lb 184.2 / 98.4 kg |
| 140 lb 63.5 kg | 256 / 101 lb 116.1 / 45.8 kg | 326 / 129 lb 147.9 / 58.5 kg | 380 / 178 lb 172.4 / 80.7 kg | 427 / 228 lb 193.7 / 103.4 kg |
| 150 lb 68 kg | 268 / 106 lb 121.6 / 48.1 kg | 341 / 135 lb 154.7 / 61.2 kg | 398 / 186 lb 180.5 / 84.4 kg | 447 / 238 lb 202.8 / 108 kg |
| 160 lb 72.6 kg | 280 / 111 lb 127 / 50.3 kg | 356 / 141 lb 161.5 / 64 kg | 416 / 194 lb 188.7 / 88 kg | 466 / 249 lb 211.4 / 112.9 kg |
| 170 lb 77.1 kg | 292 / 115 lb 132.4 / 52.2 kg | 370 / 147 lb 167.8 / 66.7 kg | 433 / 202 lb 196.4 / 91.6 kg | 486 / 259 lb 220.4 / 117.5 kg |
| 180 lb 81.6 kg | 303 / 120 lb 137.4 / 54.4 kg | 385 / 152 lb 174.6 / 68.9 kg | 450 / 210 lb 204.1 / 95.3 kg | 504 / 269 lb 228.6 / 122 kg |
| 190 lb 86.2 kg | 314 / 124 lb 142.4 / 56.2 kg | 399 / 158 lb 181 / 71.7 kg | 466 / 218 lb 211.4 / 98.9 kg | 523 / 279 lb 237.2 / 126.6 kg |
| 200 lb 90.7 kg | 325 / 128 lb 147.4 / 58.1 kg | 413 / 163 lb 187.3 / 73.9 kg | 482 / 226 lb 218.6 / 102.5 kg | 541 / 289 lb 245.4 / 131.1 kg |
| 210 lb 95.3 kg | 336 / 133 lb 152.4 / 60.3 kg | 427 / 169 lb 193.7 / 76.7 kg | 498 / 233 lb 225.9 / 105.7 kg | 559 / 298 lb 253.6 / 135.2 kg |
| 220 lb 99.8 kg | 346 / 137 lb 156.9 / 62.1 kg | 440 / 174 lb 199.6 / 78.9 kg | 514 / 240 lb 233.1 / 108.9 kg | 577 / 308 lb 261.7 / 139.7 kg |
| 230 lb 104.3 kg | 357 / 141 lb 161.9 / 64 kg | 453 / 179 lb 205.5 / 81.2 kg | 529 / 248 lb 240 / 112.5 kg | 594 / 317 lb 269.4 / 143.8 kg |
| 240 lb 108.9 kg | 367 / 145 lb 166.5 / 65.8 kg | 466 / 185 lb 211.4 / 83.9 kg | 545 / 255 lb 247.2 / 115.7 kg | 611 / 326 lb 277.1 / 147.9 kg |
| 250 lb 113.4 kg | 377 / 149 lb 171 / 67.6 kg | 479 / 190 lb 217.3 / 86.2 kg | 560 / 262 lb 254 / 118.8 kg | 628 / 335 lb 284.9 / 152 kg |
| 260 lb 117.9 kg | 387 / 153 lb 175.5 / 69.4 kg | 492 / 195 lb 223.2 / 88.5 kg | 574 / 269 lb 260.4 / 122 kg | 645 / 344 lb 292.6 / 156 kg |
| 270 lb 122.5 kg | 397 / 157 lb 180.1 / 71.2 kg | 504 / 200 lb 228.6 / 90.7 kg | 589 / 276 lb 267.2 / 125.2 kg | 661 / 353 lb 299.8 / 160.1 kg |
| 280 lb 127 kg | 407 / 161 lb 184.6 / 73 kg | 517 / 205 lb 234.5 / 93 kg | 603 / 282 lb 273.5 / 127.9 kg | 677 / 361 lb 307.1 / 163.7 kg |
| 290 lb 131.5 kg | 416 / 164 lb 188.7 / 74.4 kg | 529 / 209 lb 240 / 94.8 kg | 618 / 289 lb 280.3 / 131.1 kg | 693 / 370 lb 314.3 / 167.8 kg |
| 300 lb 136.1 kg | 426 / 168 lb 193.2 / 76.2 kg | 541 / 214 lb 245.4 / 97.1 kg | 632 / 296 lb 286.7 / 134.3 kg | 709 / 378 lb 321.6 / 171.5 kg |
Women’s Deficit Deadlift vs Stiff-Leg Deadlift Standards
How to read the table: The first number is Deficit Deadlift; the second is Stiff-Leg 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 / 53 lb 61.2 / 24 kg | 183 / 69 lb 83 / 31.3 kg | 217 / 95 lb 98.4 / 43.1 kg | 246 / 126 lb 111.6 / 57.2 kg |
| 110 lb 49.9 kg | 144 / 56 lb 65.3 / 25.4 kg | 195 / 73 lb 88.5 / 33.1 kg | 232 / 102 lb 105.2 / 46.3 kg | 263 / 134 lb 119.3 / 60.8 kg |
| 120 lb 54.4 kg | 153 / 59 lb 69.4 / 26.8 kg | 207 / 78 lb 93.9 / 35.4 kg | 246 / 108 lb 111.6 / 49 kg | 278 / 142 lb 126.1 / 64.4 kg |
| 130 lb 59 kg | 161 / 63 lb 73 / 28.6 kg | 218 / 82 lb 98.9 / 37.2 kg | 259 / 114 lb 117.5 / 51.7 kg | 294 / 150 lb 133.4 / 68 kg |
| 140 lb 63.5 kg | 169 / 66 lb 76.7 / 29.9 kg | 229 / 86 lb 103.9 / 39 kg | 272 / 119 lb 123.4 / 54 kg | 308 / 158 lb 139.7 / 71.7 kg |
| 150 lb 68 kg | 177 / 69 lb 80.3 / 31.3 kg | 240 / 90 lb 108.9 / 40.8 kg | 285 / 125 lb 129.3 / 56.7 kg | 323 / 165 lb 146.5 / 74.8 kg |
| 160 lb 72.6 kg | 185 / 72 lb 83.9 / 32.7 kg | 251 / 94 lb 113.9 / 42.6 kg | 298 / 130 lb 135.2 / 59 kg | 337 / 172 lb 152.9 / 78 kg |
| 170 lb 77.1 kg | 192 / 75 lb 87.1 / 34 kg | 261 / 98 lb 118.4 / 44.5 kg | 310 / 136 lb 140.6 / 61.7 kg | 351 / 179 lb 159.2 / 81.2 kg |
| 180 lb 81.6 kg | 200 / 78 lb 90.7 / 35.4 kg | 271 / 102 lb 122.9 / 46.3 kg | 322 / 141 lb 146.1 / 64 kg | 365 / 186 lb 165.6 / 84.4 kg |
| 190 lb 86.2 kg | 207 / 81 lb 93.9 / 36.7 kg | 281 / 105 lb 127.5 / 47.6 kg | 334 / 146 lb 151.5 / 66.2 kg | 378 / 193 lb 171.5 / 87.5 kg |
| 200 lb 90.7 kg | 214 / 84 lb 97.1 / 38.1 kg | 291 / 109 lb 132 / 49.4 kg | 345 / 151 lb 156.5 / 68.5 kg | 391 / 200 lb 177.4 / 90.7 kg |
| 210 lb 95.3 kg | 222 / 86 lb 100.7 / 39 kg | 300 / 113 lb 136.1 / 51.3 kg | 357 / 156 lb 161.9 / 70.8 kg | 404 / 206 lb 183.3 / 93.4 kg |
| 220 lb 99.8 kg | 228 / 89 lb 103.4 / 40.4 kg | 310 / 116 lb 140.6 / 52.6 kg | 368 / 161 lb 166.9 / 73 kg | 417 / 213 lb 189.1 / 96.6 kg |
| 230 lb 104.3 kg | 235 / 92 lb 106.6 / 41.7 kg | 319 / 120 lb 144.7 / 54.4 kg | 379 / 166 lb 171.9 / 75.3 kg | 429 / 219 lb 194.6 / 99.3 kg |
| 240 lb 108.9 kg | 242 / 94 lb 109.8 / 42.6 kg | 328 / 123 lb 148.8 / 55.8 kg | 390 / 171 lb 176.9 / 77.6 kg | 442 / 226 lb 200.5 / 102.5 kg |
How Your Deficit Deadlift vs Stiff Leg 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 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.
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 stiff-leg deadlift | Adjust stiff-leg 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 Stiff Leg 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 stiff-leg 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.
81.6 → 150.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the stiff-leg deadlift standard minus the deficit deadlift standard. A plus sign means the stiff-leg deadlift standard is higher. A minus sign means the deficit deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −140 lb −63.5 kg | −178 lb −80.8 kg | −183 lb −83 kg | −180 lb −81.6 kg |
| 130 lb 59 kg | −148 lb −67.2 kg | −187 lb −84.8 kg | −193 lb −87.5 kg | −189 lb −85.8 kg |
| 140 lb 63.5 kg | −155 lb −70.3 kg | −197 lb −89.4 kg | −202 lb −91.7 kg | −199 lb −90.3 kg |
| 150 lb 68 kg | −162 lb −73.5 kg | −206 lb −93.5 kg | −212 lb −96.1 kg | −209 lb −94.8 kg |
| 160 lb 72.6 kg | −169 lb −76.7 kg | −215 lb −97.5 kg | −222 lb −100.7 kg | −217 lb −98.5 kg |
| 170 lb 77.1 kg | −177 lb −80.2 kg | −223 lb −101.1 kg | −231 lb −104.8 kg | −227 lb −102.9 kg |
| 180 lb 81.6 kg | −183 lb −83 kg | −233 lb −105.7 kg | −240 lb −108.8 kg | −235 lb −106.6 kg |
| 190 lb 86.2 kg | −190 lb −86.2 kg | −241 lb −109.3 kg | −248 lb −112.5 kg | −244 lb −110.6 kg |
| 200 lb 90.7 kg | −197 lb −89.3 kg | −250 lb −113.4 kg | −256 lb −116.1 kg | −252 lb −114.3 kg |
| 210 lb 95.3 kg | −203 lb −92.1 kg | −258 lb −117 kg | −265 lb −120.2 kg | −261 lb −118.4 kg |
| 220 lb 99.8 kg | −209 lb −94.8 kg | −266 lb −120.7 kg | −274 lb −124.2 kg | −269 lb −122 kg |
| 230 lb 104.3 kg | −216 lb −97.9 kg | −274 lb −124.3 kg | −281 lb −127.5 kg | −277 lb −125.6 kg |
| 240 lb 108.9 kg | −222 lb −100.7 kg | −281 lb −127.5 kg | −290 lb −131.5 kg | −285 lb −129.2 kg |
| 250 lb 113.4 kg | −228 lb −103.4 kg | −289 lb −131.1 kg | −298 lb −135.2 kg | −293 lb −132.9 kg |
| 260 lb 117.9 kg | −234 lb −106.1 kg | −297 lb −134.7 kg | −305 lb −138.4 kg | −301 lb −136.6 kg |
| 270 lb 122.5 kg | −240 lb −108.9 kg | −304 lb −137.9 kg | −313 lb −142 kg | −308 lb −139.7 kg |
| 280 lb 127 kg | −246 lb −111.6 kg | −312 lb −141.5 kg | −321 lb −145.6 kg | −316 lb −143.4 kg |
| 290 lb 131.5 kg | −252 lb −114.3 kg | −320 lb −145.2 kg | −329 lb −149.2 kg | −323 lb −146.5 kg |
| 300 lb 136.1 kg | −258 lb −117 kg | −327 lb −148.3 kg | −336 lb −152.4 kg | −331 lb −150.1 kg |
How Women’s Deficit Deadlift and Stiff Leg 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.
54.4 → 98 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the stiff-leg deadlift standard minus the deficit deadlift standard. A plus sign means the stiff-leg deadlift standard is higher. A minus sign means the deficit deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −82 lb −37.2 kg | −114 lb −51.7 kg | −122 lb −55.3 kg | −120 lb −54.4 kg |
| 110 lb 49.9 kg | −88 lb −39.9 kg | −122 lb −55.4 kg | −130 lb −58.9 kg | −129 lb −58.5 kg |
| 120 lb 54.4 kg | −94 lb −42.6 kg | −129 lb −58.5 kg | −138 lb −62.6 kg | −136 lb −61.7 kg |
| 130 lb 59 kg | −98 lb −44.4 kg | −136 lb −61.7 kg | −145 lb −65.8 kg | −144 lb −65.4 kg |
| 140 lb 63.5 kg | −103 lb −46.8 kg | −143 lb −64.9 kg | −153 lb −69.4 kg | −150 lb −68 kg |
| 150 lb 68 kg | −108 lb −49 kg | −150 lb −68.1 kg | −160 lb −72.6 kg | −158 lb −71.7 kg |
| 160 lb 72.6 kg | −113 lb −51.2 kg | −157 lb −71.3 kg | −168 lb −76.2 kg | −165 lb −74.9 kg |
| 170 lb 77.1 kg | −117 lb −53.1 kg | −163 lb −73.9 kg | −174 lb −78.9 kg | −172 lb −78 kg |
| 180 lb 81.6 kg | −122 lb −55.3 kg | −169 lb −76.6 kg | −181 lb −82.1 kg | −179 lb −81.2 kg |
| 190 lb 86.2 kg | −126 lb −57.2 kg | −176 lb −79.9 kg | −188 lb −85.3 kg | −185 lb −84 kg |
| 200 lb 90.7 kg | −130 lb −59 kg | −182 lb −82.6 kg | −194 lb −88 kg | −191 lb −86.7 kg |
| 210 lb 95.3 kg | −136 lb −61.7 kg | −187 lb −84.8 kg | −201 lb −91.1 kg | −198 lb −89.9 kg |
| 220 lb 99.8 kg | −139 lb −63 kg | −194 lb −88 kg | −207 lb −93.9 kg | −204 lb −92.5 kg |
| 230 lb 104.3 kg | −143 lb −64.9 kg | −199 lb −90.3 kg | −213 lb −96.6 kg | −210 lb −95.3 kg |
| 240 lb 108.9 kg | −148 lb −67.2 kg | −205 lb −93 kg | −219 lb −99.3 kg | −216 lb −98 kg |
Deficit Deadlift and Stiff Leg Deadlift Exercises Used by This Calculator
This calculator uses a conventional-stance barbell deficit deadlift and a raw barbell stiff-leg deadlift. Use a conventional-stance dead-stop pull from the same stable 1 to 3 inch deficit and a floor-start stiff-leg deadlift with minimal knee bend. Do not substitute conventional floor deadlifts, Romanian deadlifts, sumo pulls, rack or block pulls, trap-bar pulls, touch-and-go reps, bounced reps, strapped reps, partial reps, or assisted reps.
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 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.
Enter one recent Deficit Deadlift set and one recent Stiff Leg Deadlift set
Enter total straight-barbell weight and strict dead-stop reps for each exercise. Use whole numbers from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Deficit Deadlift — View the individual Deficit Deadlift standards and next strength-level target.
- Barbell Stiff-Leg Deadlift — View the individual Stiff-Leg Deadlift standards and next strength-level target.
- Barbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Rack Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.