Zercher Squats vs Barbell Deadlift Strength Standards
Compare your Zercher squat 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 total barbell weight, including the bar and plates, separately for Zercher Squat and Barbell Deadlift. Use a full-depth Zercher squat with the bar fixed in the elbow creases and a full standing 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.
Zercher Squats vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Zercher squat 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 Zercher squat 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 Zercher Squat / 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 Zercher Squat vs Barbell Deadlift Standards
How to read the table: The first number is Zercher Squat; 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 | 98 / 252 lb 44.5 / 114.3 kg | 126 / 322 lb 57.2 / 146.1 kg | 160 / 371 lb 72.6 / 168.3 kg | 203 / 420 lb 92.1 / 190.5 kg |
| 130 lb 59 kg | 103 / 266 lb 46.7 / 120.7 kg | 133 / 339 lb 60.3 / 153.8 kg | 169 / 391 lb 76.7 / 177.4 kg | 214 / 443 lb 97.1 / 200.9 kg |
| 140 lb 63.5 kg | 109 / 279 lb 49.4 / 126.6 kg | 140 / 357 lb 63.5 / 161.9 kg | 178 / 411 lb 80.7 / 186.4 kg | 225 / 465 lb 102.1 / 210.9 kg |
| 150 lb 68 kg | 114 / 292 lb 51.7 / 132.4 kg | 146 / 373 lb 66.2 / 169.2 kg | 186 / 431 lb 84.4 / 195.5 kg | 236 / 487 lb 107 / 220.9 kg |
| 160 lb 72.6 kg | 119 / 305 lb 54 / 138.3 kg | 152 / 390 lb 68.9 / 176.9 kg | 194 / 449 lb 88 / 203.7 kg | 246 / 508 lb 111.6 / 230.4 kg |
| 170 lb 77.1 kg | 123 / 318 lb 55.8 / 144.2 kg | 159 / 406 lb 72.1 / 184.2 kg | 202 / 468 lb 91.6 / 212.3 kg | 256 / 529 lb 116.1 / 240 kg |
| 180 lb 81.6 kg | 128 / 330 lb 58.1 / 149.7 kg | 165 / 422 lb 74.8 / 191.4 kg | 210 / 486 lb 95.3 / 220.4 kg | 266 / 550 lb 120.7 / 249.5 kg |
| 190 lb 86.2 kg | 133 / 342 lb 60.3 / 155.1 kg | 171 / 437 lb 77.6 / 198.2 kg | 218 / 504 lb 98.9 / 228.6 kg | 276 / 570 lb 125.2 / 258.5 kg |
| 200 lb 90.7 kg | 138 / 354 lb 62.6 / 160.6 kg | 177 / 452 lb 80.3 / 205 kg | 226 / 522 lb 102.5 / 236.8 kg | 286 / 590 lb 129.7 / 267.6 kg |
| 210 lb 95.3 kg | 142 / 366 lb 64.4 / 166 kg | 183 / 467 lb 83 / 211.8 kg | 233 / 539 lb 105.7 / 244.5 kg | 295 / 609 lb 133.8 / 276.2 kg |
| 220 lb 99.8 kg | 147 / 377 lb 66.7 / 171 kg | 189 / 482 lb 85.7 / 218.6 kg | 240 / 556 lb 108.9 / 252.2 kg | 304 / 629 lb 137.9 / 285.3 kg |
| 230 lb 104.3 kg | 151 / 388 lb 68.5 / 176 kg | 194 / 496 lb 88 / 225 kg | 248 / 572 lb 112.5 / 259.5 kg | 313 / 647 lb 142 / 293.5 kg |
| 240 lb 108.9 kg | 155 / 400 lb 70.3 / 181.4 kg | 200 / 511 lb 90.7 / 231.8 kg | 255 / 589 lb 115.7 / 267.2 kg | 323 / 666 lb 146.5 / 302.1 kg |
| 250 lb 113.4 kg | 160 / 411 lb 72.6 / 186.4 kg | 205 / 525 lb 93 / 238.1 kg | 262 / 605 lb 118.8 / 274.4 kg | 331 / 684 lb 150.1 / 310.3 kg |
| 260 lb 117.9 kg | 164 / 422 lb 74.4 / 191.4 kg | 211 / 539 lb 95.7 / 244.5 kg | 269 / 621 lb 122 / 281.7 kg | 340 / 703 lb 154.2 / 318.9 kg |
| 270 lb 122.5 kg | 168 / 432 lb 76.2 / 196 kg | 216 / 552 lb 98 / 250.4 kg | 276 / 637 lb 125.2 / 288.9 kg | 349 / 720 lb 158.3 / 326.6 kg |
| 280 lb 127 kg | 172 / 443 lb 78 / 200.9 kg | 221 / 566 lb 100.2 / 256.7 kg | 282 / 653 lb 127.9 / 296.2 kg | 357 / 738 lb 161.9 / 334.8 kg |
| 290 lb 131.5 kg | 176 / 453 lb 79.8 / 205.5 kg | 227 / 579 lb 103 / 262.6 kg | 289 / 668 lb 131.1 / 303 kg | 366 / 756 lb 166 / 342.9 kg |
| 300 lb 136.1 kg | 180 / 464 lb 81.6 / 210.5 kg | 232 / 593 lb 105.2 / 269 kg | 296 / 683 lb 134.3 / 309.8 kg | 374 / 773 lb 169.6 / 350.6 kg |
Women’s Zercher Squat vs Barbell Deadlift Standards
How to read the table: The first number is Zercher Squat; 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 | 69 / 149 lb 31.3 / 67.6 kg | 92 / 201 lb 41.7 / 91.2 kg | 121 / 240 lb 54.9 / 108.9 kg | 149 / 275 lb 67.6 / 124.7 kg |
| 110 lb 49.9 kg | 73 / 159 lb 33.1 / 72.1 kg | 98 / 214 lb 44.5 / 97.1 kg | 128 / 256 lb 58.1 / 116.1 kg | 159 / 293 lb 72.1 / 132.9 kg |
| 120 lb 54.4 kg | 78 / 168 lb 35.4 / 76.2 kg | 103 / 227 lb 46.7 / 103 kg | 136 / 271 lb 61.7 / 122.9 kg | 168 / 310 lb 76.2 / 140.6 kg |
| 130 lb 59 kg | 82 / 177 lb 37.2 / 80.3 kg | 109 / 239 lb 49.4 / 108.4 kg | 144 / 286 lb 65.3 / 129.7 kg | 177 / 327 lb 80.3 / 148.3 kg |
| 140 lb 63.5 kg | 86 / 186 lb 39 / 84.4 kg | 115 / 251 lb 52.2 / 113.9 kg | 151 / 301 lb 68.5 / 136.5 kg | 186 / 344 lb 84.4 / 156 kg |
| 150 lb 68 kg | 90 / 195 lb 40.8 / 88.5 kg | 120 / 263 lb 54.4 / 119.3 kg | 158 / 315 lb 71.7 / 142.9 kg | 195 / 360 lb 88.5 / 163.3 kg |
| 160 lb 72.6 kg | 94 / 204 lb 42.6 / 92.5 kg | 125 / 275 lb 56.7 / 124.7 kg | 165 / 329 lb 74.8 / 149.2 kg | 204 / 376 lb 92.5 / 170.6 kg |
| 170 lb 77.1 kg | 98 / 212 lb 44.5 / 96.2 kg | 130 / 286 lb 59 / 129.7 kg | 172 / 342 lb 78 / 155.1 kg | 212 / 391 lb 96.2 / 177.4 kg |
| 180 lb 81.6 kg | 102 / 220 lb 46.3 / 99.8 kg | 136 / 297 lb 61.7 / 134.7 kg | 178 / 356 lb 80.7 / 161.5 kg | 220 / 407 lb 99.8 / 184.6 kg |
| 190 lb 86.2 kg | 105 / 228 lb 47.6 / 103.4 kg | 140 / 308 lb 63.5 / 139.7 kg | 185 / 369 lb 83.9 / 167.4 kg | 228 / 421 lb 103.4 / 191 kg |
| 200 lb 90.7 kg | 109 / 236 lb 49.4 / 107 kg | 145 / 319 lb 65.8 / 144.7 kg | 191 / 382 lb 86.6 / 173.3 kg | 236 / 436 lb 107 / 197.8 kg |
| 210 lb 95.3 kg | 113 / 244 lb 51.3 / 110.7 kg | 150 / 329 lb 68 / 149.2 kg | 198 / 394 lb 89.8 / 178.7 kg | 244 / 451 lb 110.7 / 204.6 kg |
| 220 lb 99.8 kg | 116 / 252 lb 52.6 / 114.3 kg | 155 / 340 lb 70.3 / 154.2 kg | 204 / 407 lb 92.5 / 184.6 kg | 252 / 465 lb 114.3 / 210.9 kg |
| 230 lb 104.3 kg | 120 / 259 lb 54.4 / 117.5 kg | 160 / 350 lb 72.6 / 158.8 kg | 210 / 419 lb 95.3 / 190.1 kg | 259 / 479 lb 117.5 / 217.3 kg |
| 240 lb 108.9 kg | 123 / 267 lb 55.8 / 121.1 kg | 164 / 360 lb 74.4 / 163.3 kg | 216 / 431 lb 98 / 195.5 kg | 267 / 492 lb 121.1 / 223.2 kg |
How Your Zercher Squats 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 Zercher squat strength level
The Zercher squat standards use the exercise-specific targets from the individual Zercher squat 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 barbell 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 Zercher squat | Adjust Zercher squat 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 Zercher Squats 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 Zercher squat 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.
98.4 → 181 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the Zercher squat standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +154 lb +69.8 kg | +196 lb +88.9 kg | +211 lb +95.7 kg | +217 lb +98.4 kg |
| 130 lb 59 kg | +163 lb +74 kg | +206 lb +93.5 kg | +222 lb +100.7 kg | +229 lb +103.8 kg |
| 140 lb 63.5 kg | +170 lb +77.2 kg | +217 lb +98.4 kg | +233 lb +105.7 kg | +240 lb +108.8 kg |
| 150 lb 68 kg | +178 lb +80.7 kg | +227 lb +103 kg | +245 lb +111.1 kg | +251 lb +113.9 kg |
| 160 lb 72.6 kg | +186 lb +84.3 kg | +238 lb +108 kg | +255 lb +115.7 kg | +262 lb +118.8 kg |
| 170 lb 77.1 kg | +195 lb +88.4 kg | +247 lb +112.1 kg | +266 lb +120.7 kg | +273 lb +123.9 kg |
| 180 lb 81.6 kg | +202 lb +91.6 kg | +257 lb +116.6 kg | +276 lb +125.1 kg | +284 lb +128.8 kg |
| 190 lb 86.2 kg | +209 lb +94.8 kg | +266 lb +120.6 kg | +286 lb +129.7 kg | +294 lb +133.3 kg |
| 200 lb 90.7 kg | +216 lb +98 kg | +275 lb +124.7 kg | +296 lb +134.3 kg | +304 lb +137.9 kg |
| 210 lb 95.3 kg | +224 lb +101.6 kg | +284 lb +128.8 kg | +306 lb +138.8 kg | +314 lb +142.4 kg |
| 220 lb 99.8 kg | +230 lb +104.3 kg | +293 lb +132.9 kg | +316 lb +143.3 kg | +325 lb +147.4 kg |
| 230 lb 104.3 kg | +237 lb +107.5 kg | +302 lb +137 kg | +324 lb +147 kg | +334 lb +151.5 kg |
| 240 lb 108.9 kg | +245 lb +111.1 kg | +311 lb +141.1 kg | +334 lb +151.5 kg | +343 lb +155.6 kg |
| 250 lb 113.4 kg | +251 lb +113.8 kg | +320 lb +145.1 kg | +343 lb +155.6 kg | +353 lb +160.2 kg |
| 260 lb 117.9 kg | +258 lb +117 kg | +328 lb +148.8 kg | +352 lb +159.7 kg | +363 lb +164.7 kg |
| 270 lb 122.5 kg | +264 lb +119.8 kg | +336 lb +152.4 kg | +361 lb +163.7 kg | +371 lb +168.3 kg |
| 280 lb 127 kg | +271 lb +122.9 kg | +345 lb +156.5 kg | +371 lb +168.3 kg | +381 lb +172.9 kg |
| 290 lb 131.5 kg | +277 lb +125.7 kg | +352 lb +159.6 kg | +379 lb +171.9 kg | +390 lb +176.9 kg |
| 300 lb 136.1 kg | +284 lb +128.9 kg | +361 lb +163.8 kg | +387 lb +175.5 kg | +399 lb +181 kg |
How Women’s Zercher Squats 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.
57.1 → 102.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the Zercher squat standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +80 lb +36.3 kg | +109 lb +49.5 kg | +119 lb +54 kg | +126 lb +57.1 kg |
| 110 lb 49.9 kg | +86 lb +39 kg | +116 lb +52.6 kg | +128 lb +58 kg | +134 lb +60.8 kg |
| 120 lb 54.4 kg | +90 lb +40.8 kg | +124 lb +56.3 kg | +135 lb +61.2 kg | +142 lb +64.4 kg |
| 130 lb 59 kg | +95 lb +43.1 kg | +130 lb +59 kg | +142 lb +64.4 kg | +150 lb +68 kg |
| 140 lb 63.5 kg | +100 lb +45.4 kg | +136 lb +61.7 kg | +150 lb +68 kg | +158 lb +71.6 kg |
| 150 lb 68 kg | +105 lb +47.7 kg | +143 lb +64.9 kg | +157 lb +71.2 kg | +165 lb +74.8 kg |
| 160 lb 72.6 kg | +110 lb +49.9 kg | +150 lb +68 kg | +164 lb +74.4 kg | +172 lb +78.1 kg |
| 170 lb 77.1 kg | +114 lb +51.7 kg | +156 lb +70.7 kg | +170 lb +77.1 kg | +179 lb +81.2 kg |
| 180 lb 81.6 kg | +118 lb +53.5 kg | +161 lb +73 kg | +178 lb +80.8 kg | +187 lb +84.8 kg |
| 190 lb 86.2 kg | +123 lb +55.8 kg | +168 lb +76.2 kg | +184 lb +83.5 kg | +193 lb +87.6 kg |
| 200 lb 90.7 kg | +127 lb +57.6 kg | +174 lb +78.9 kg | +191 lb +86.7 kg | +200 lb +90.8 kg |
| 210 lb 95.3 kg | +131 lb +59.4 kg | +179 lb +81.2 kg | +196 lb +88.9 kg | +207 lb +93.9 kg |
| 220 lb 99.8 kg | +136 lb +61.7 kg | +185 lb +83.9 kg | +203 lb +92.1 kg | +213 lb +96.6 kg |
| 230 lb 104.3 kg | +139 lb +63.1 kg | +190 lb +86.2 kg | +209 lb +94.8 kg | +220 lb +99.8 kg |
| 240 lb 108.9 kg | +144 lb +65.3 kg | +196 lb +88.9 kg | +215 lb +97.5 kg | +225 lb +102.1 kg |
Zercher Squats and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a full-depth barbell Zercher squat and a conventional barbell deadlift. Use a full-depth barbell Zercher squat with the bar fixed in the elbow creases and a conventional deadlift from a motionless floor start to full lockout. Do not substitute front, safety-bar, Smith, machine, or partial squats; rack, block, trap-bar, Romanian, sumo, touch-and-go, bounced, hitched, partial, assisted, or equipped deadlifts.
Use a full-depth Zercher squat with the bar in the elbow creases
Hold the bar securely in the elbow creases close to the torso, squat until the hip crease is below the top of the knee, and return to full standing without dropping the elbows, repositioning the bar, or collapsing forward. Do not enter a front squat, safety-bar squat, machine squat, Smith-machine squat, partial rep, or heavily padded variation that changes the difficulty.
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 Zercher Squat set and one recent Barbell Deadlift set
Enter total barbell weight and a whole number from 1 to 12 strict repetitions for each lift. Pounds and kilograms can be mixed. Preserve each lift’s canonical bar position, start, range, and lockout.
Related Tools
- Zercher Squat — View the individual Zercher Squat standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Sumo 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.