Romanian Deadlift vs Barbell Front Squat Strength Standards
Compare your Romanian deadlift and front squat 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 barbell weight including the bar. Use a controlled Romanian deadlift from standing to a consistent depth and back to full standing and a full-depth barbell front squat from a stable front rack to full standing 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.
Romanian Deadlift vs Barbell Front Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Romanian deadlift and front squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your Romanian deadlift and front squat.
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 Romanian Deadlift / Front Squat, 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 Romanian Deadlift vs Front Squat Standards
How to read the table: The first number is Romanian Deadlift; the second is Front Squat. 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 / 119 lb 44.5 / 54 kg | 126 / 154 lb 57.2 / 69.9 kg | 175 / 203 lb 79.4 / 92.1 kg | 224 / 259 lb 101.6 / 117.5 kg |
| 130 lb 59 kg | 103 / 126 lb 46.7 / 57.2 kg | 133 / 162 lb 60.3 / 73.5 kg | 185 / 214 lb 83.9 / 97.1 kg | 236 / 273 lb 107 / 123.8 kg |
| 140 lb 63.5 kg | 109 / 132 lb 49.4 / 59.9 kg | 140 / 171 lb 63.5 / 77.6 kg | 194 / 225 lb 88 / 102.1 kg | 248 / 287 lb 112.5 / 130.2 kg |
| 150 lb 68 kg | 114 / 138 lb 51.7 / 62.6 kg | 146 / 179 lb 66.2 / 81.2 kg | 203 / 236 lb 92.1 / 107 kg | 260 / 301 lb 117.9 / 136.5 kg |
| 160 lb 72.6 kg | 119 / 144 lb 54 / 65.3 kg | 152 / 186 lb 68.9 / 84.4 kg | 212 / 246 lb 96.2 / 111.6 kg | 271 / 314 lb 122.9 / 142.4 kg |
| 170 lb 77.1 kg | 123 / 150 lb 55.8 / 68 kg | 159 / 194 lb 72.1 / 88 kg | 221 / 256 lb 100.2 / 116.1 kg | 282 / 327 lb 127.9 / 148.3 kg |
| 180 lb 81.6 kg | 128 / 156 lb 58.1 / 70.8 kg | 165 / 202 lb 74.8 / 91.6 kg | 230 / 266 lb 104.3 / 120.7 kg | 293 / 340 lb 132.9 / 154.2 kg |
| 190 lb 86.2 kg | 133 / 162 lb 60.3 / 73.5 kg | 171 / 209 lb 77.6 / 94.8 kg | 238 / 276 lb 108 / 125.2 kg | 304 / 352 lb 137.9 / 159.7 kg |
| 200 lb 90.7 kg | 138 / 168 lb 62.6 / 76.2 kg | 177 / 216 lb 80.3 / 98 kg | 246 / 286 lb 111.6 / 129.7 kg | 315 / 364 lb 142.9 / 165.1 kg |
| 210 lb 95.3 kg | 142 / 173 lb 64.4 / 78.5 kg | 183 / 223 lb 83 / 101.2 kg | 254 / 295 lb 115.2 / 133.8 kg | 325 / 376 lb 147.4 / 170.6 kg |
| 220 lb 99.8 kg | 147 / 179 lb 66.7 / 81.2 kg | 189 / 230 lb 85.7 / 104.3 kg | 262 / 304 lb 118.8 / 137.9 kg | 335 / 388 lb 152 / 176 kg |
| 230 lb 104.3 kg | 151 / 184 lb 68.5 / 83.5 kg | 194 / 237 lb 88 / 107.5 kg | 270 / 313 lb 122.5 / 142 kg | 345 / 400 lb 156.5 / 181.4 kg |
| 240 lb 108.9 kg | 155 / 189 lb 70.3 / 85.7 kg | 200 / 244 lb 90.7 / 110.7 kg | 278 / 323 lb 126.1 / 146.5 kg | 355 / 411 lb 161 / 186.4 kg |
| 250 lb 113.4 kg | 160 / 195 lb 72.6 / 88.5 kg | 205 / 251 lb 93 / 113.9 kg | 286 / 331 lb 129.7 / 150.1 kg | 365 / 423 lb 165.6 / 191.9 kg |
| 260 lb 117.9 kg | 164 / 200 lb 74.4 / 90.7 kg | 211 / 258 lb 95.7 / 117 kg | 293 / 340 lb 132.9 / 154.2 kg | 375 / 434 lb 170.1 / 196.9 kg |
| 270 lb 122.5 kg | 168 / 205 lb 76.2 / 93 kg | 216 / 264 lb 98 / 119.7 kg | 301 / 349 lb 136.5 / 158.3 kg | 384 / 445 lb 174.2 / 201.8 kg |
| 280 lb 127 kg | 172 / 210 lb 78 / 95.3 kg | 221 / 271 lb 100.2 / 122.9 kg | 308 / 357 lb 139.7 / 161.9 kg | 394 / 456 lb 178.7 / 206.8 kg |
| 290 lb 131.5 kg | 176 / 215 lb 79.8 / 97.5 kg | 227 / 277 lb 103 / 125.6 kg | 316 / 366 lb 143.3 / 166 kg | 403 / 467 lb 182.8 / 211.8 kg |
| 300 lb 136.1 kg | 180 / 220 lb 81.6 / 99.8 kg | 232 / 283 lb 105.2 / 128.4 kg | 323 / 374 lb 146.5 / 169.6 kg | 412 / 477 lb 186.9 / 216.4 kg |
Women’s Romanian Deadlift vs Front Squat Standards
How to read the table: The first number is Romanian Deadlift; the second is Front Squat. 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 | 57 / 86 lb 25.9 / 39 kg | 75 / 114 lb 34 / 51.7 kg | 103 / 149 lb 46.7 / 67.6 kg | 137 / 189 lb 62.1 / 85.7 kg |
| 110 lb 49.9 kg | 61 / 92 lb 27.7 / 41.7 kg | 80 / 122 lb 36.3 / 55.3 kg | 110 / 159 lb 49.9 / 72.1 kg | 146 / 202 lb 66.2 / 91.6 kg |
| 120 lb 54.4 kg | 65 / 97 lb 29.5 / 44 kg | 84 / 129 lb 38.1 / 58.5 kg | 116 / 168 lb 52.6 / 76.2 kg | 155 / 214 lb 70.3 / 97.1 kg |
| 130 lb 59 kg | 68 / 103 lb 30.8 / 46.7 kg | 89 / 136 lb 40.4 / 61.7 kg | 123 / 177 lb 55.8 / 80.3 kg | 164 / 225 lb 74.4 / 102.1 kg |
| 140 lb 63.5 kg | 72 / 108 lb 32.7 / 49 kg | 94 / 143 lb 42.6 / 64.9 kg | 129 / 186 lb 58.5 / 84.4 kg | 172 / 237 lb 78 / 107.5 kg |
| 150 lb 68 kg | 75 / 113 lb 34 / 51.3 kg | 98 / 150 lb 44.5 / 68 kg | 135 / 195 lb 61.2 / 88.5 kg | 180 / 248 lb 81.6 / 112.5 kg |
| 160 lb 72.6 kg | 78 / 118 lb 35.4 / 53.5 kg | 102 / 157 lb 46.3 / 71.2 kg | 141 / 204 lb 64 / 92.5 kg | 188 / 259 lb 85.3 / 117.5 kg |
| 170 lb 77.1 kg | 82 / 123 lb 37.2 / 55.8 kg | 107 / 163 lb 48.5 / 73.9 kg | 147 / 212 lb 66.7 / 96.2 kg | 196 / 270 lb 88.9 / 122.5 kg |
| 180 lb 81.6 kg | 85 / 128 lb 38.6 / 58.1 kg | 111 / 169 lb 50.3 / 76.7 kg | 152 / 220 lb 68.9 / 99.8 kg | 203 / 280 lb 92.1 / 127 kg |
| 190 lb 86.2 kg | 88 / 132 lb 39.9 / 59.9 kg | 115 / 176 lb 52.2 / 79.8 kg | 158 / 228 lb 71.7 / 103.4 kg | 211 / 290 lb 95.7 / 131.5 kg |
| 200 lb 90.7 kg | 91 / 137 lb 41.3 / 62.1 kg | 119 / 182 lb 54 / 82.6 kg | 164 / 236 lb 74.4 / 107 kg | 218 / 300 lb 98.9 / 136.1 kg |
| 210 lb 95.3 kg | 94 / 141 lb 42.6 / 64 kg | 123 / 188 lb 55.8 / 85.3 kg | 169 / 244 lb 76.7 / 110.7 kg | 225 / 310 lb 102.1 / 140.6 kg |
| 220 lb 99.8 kg | 97 / 146 lb 44 / 66.2 kg | 127 / 194 lb 57.6 / 88 kg | 174 / 252 lb 78.9 / 114.3 kg | 232 / 320 lb 105.2 / 145.1 kg |
| 230 lb 104.3 kg | 100 / 150 lb 45.4 / 68 kg | 130 / 199 lb 59 / 90.3 kg | 180 / 259 lb 81.6 / 117.5 kg | 239 / 330 lb 108.4 / 149.7 kg |
| 240 lb 108.9 kg | 103 / 155 lb 46.7 / 70.3 kg | 134 / 205 lb 60.8 / 93 kg | 185 / 267 lb 83.9 / 121.1 kg | 246 / 339 lb 111.6 / 153.8 kg |
How Your Romanian Deadlift vs Barbell Front Squat 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 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.
3. Find the front squat strength level
The front squat standards use the exercise-specific targets from the individual barbell front 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.
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 Romanian deadlift | Adjust Romanian deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the front squat | Adjust front squat 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 Romanian Deadlift and Barbell Front Squat 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 front squat standard is higher; below zero means the Romanian 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 → 29.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the front squat standard minus the Romanian deadlift standard. A plus sign means the front squat standard is higher. A minus sign means the Romanian 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 | +23 lb +10.5 kg | +29 lb +13.2 kg | +29 lb +13.2 kg | +37 lb +16.8 kg |
| 140 lb 63.5 kg | +23 lb +10.5 kg | +31 lb +14.1 kg | +31 lb +14.1 kg | +39 lb +17.7 kg |
| 150 lb 68 kg | +24 lb +10.9 kg | +33 lb +15 kg | +33 lb +14.9 kg | +41 lb +18.6 kg |
| 160 lb 72.6 kg | +25 lb +11.3 kg | +34 lb +15.5 kg | +34 lb +15.4 kg | +43 lb +19.5 kg |
| 170 lb 77.1 kg | +27 lb +12.2 kg | +35 lb +15.9 kg | +35 lb +15.9 kg | +45 lb +20.4 kg |
| 180 lb 81.6 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +36 lb +16.4 kg | +47 lb +21.3 kg |
| 190 lb 86.2 kg | +29 lb +13.2 kg | +38 lb +17.2 kg | +38 lb +17.2 kg | +48 lb +21.8 kg |
| 200 lb 90.7 kg | +30 lb +13.6 kg | +39 lb +17.7 kg | +40 lb +18.1 kg | +49 lb +22.2 kg |
| 210 lb 95.3 kg | +31 lb +14.1 kg | +40 lb +18.2 kg | +41 lb +18.6 kg | +51 lb +23.2 kg |
| 220 lb 99.8 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +42 lb +19.1 kg | +53 lb +24 kg |
| 230 lb 104.3 kg | +33 lb +15 kg | +43 lb +19.5 kg | +43 lb +19.5 kg | +55 lb +24.9 kg |
| 240 lb 108.9 kg | +34 lb +15.4 kg | +44 lb +20 kg | +45 lb +20.4 kg | +56 lb +25.4 kg |
| 250 lb 113.4 kg | +35 lb +15.9 kg | +46 lb +20.9 kg | +45 lb +20.4 kg | +58 lb +26.3 kg |
| 260 lb 117.9 kg | +36 lb +16.3 kg | +47 lb +21.3 kg | +47 lb +21.3 kg | +59 lb +26.8 kg |
| 270 lb 122.5 kg | +37 lb +16.8 kg | +48 lb +21.7 kg | +48 lb +21.8 kg | +61 lb +27.6 kg |
| 280 lb 127 kg | +38 lb +17.3 kg | +50 lb +22.7 kg | +49 lb +22.2 kg | +62 lb +28.1 kg |
| 290 lb 131.5 kg | +39 lb +17.7 kg | +50 lb +22.6 kg | +50 lb +22.7 kg | +64 lb +29 kg |
| 300 lb 136.1 kg | +40 lb +18.2 kg | +51 lb +23.2 kg | +51 lb +23.1 kg | +65 lb +29.5 kg |
How Women’s Romanian Deadlift and Barbell Front Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
23.6 → 42.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the front squat standard minus the Romanian deadlift standard. A plus sign means the front squat standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +29 lb +13.1 kg | +39 lb +17.7 kg | +46 lb +20.9 kg | +52 lb +23.6 kg |
| 110 lb 49.9 kg | +31 lb +14 kg | +42 lb +19 kg | +49 lb +22.2 kg | +56 lb +25.4 kg |
| 120 lb 54.4 kg | +32 lb +14.5 kg | +45 lb +20.4 kg | +52 lb +23.6 kg | +59 lb +26.8 kg |
| 130 lb 59 kg | +35 lb +15.9 kg | +47 lb +21.3 kg | +54 lb +24.5 kg | +61 lb +27.7 kg |
| 140 lb 63.5 kg | +36 lb +16.3 kg | +49 lb +22.3 kg | +57 lb +25.9 kg | +65 lb +29.5 kg |
| 150 lb 68 kg | +38 lb +17.3 kg | +52 lb +23.5 kg | +60 lb +27.3 kg | +68 lb +30.9 kg |
| 160 lb 72.6 kg | +40 lb +18.1 kg | +55 lb +24.9 kg | +63 lb +28.5 kg | +71 lb +32.2 kg |
| 170 lb 77.1 kg | +41 lb +18.6 kg | +56 lb +25.4 kg | +65 lb +29.5 kg | +74 lb +33.6 kg |
| 180 lb 81.6 kg | +43 lb +19.5 kg | +58 lb +26.4 kg | +68 lb +30.9 kg | +77 lb +34.9 kg |
| 190 lb 86.2 kg | +44 lb +20 kg | +61 lb +27.6 kg | +70 lb +31.7 kg | +79 lb +35.8 kg |
| 200 lb 90.7 kg | +46 lb +20.8 kg | +63 lb +28.6 kg | +72 lb +32.6 kg | +82 lb +37.2 kg |
| 210 lb 95.3 kg | +47 lb +21.4 kg | +65 lb +29.5 kg | +75 lb +34 kg | +85 lb +38.5 kg |
| 220 lb 99.8 kg | +49 lb +22.2 kg | +67 lb +30.4 kg | +78 lb +35.4 kg | +88 lb +39.9 kg |
| 230 lb 104.3 kg | +50 lb +22.6 kg | +69 lb +31.3 kg | +79 lb +35.9 kg | +91 lb +41.3 kg |
| 240 lb 108.9 kg | +52 lb +23.6 kg | +71 lb +32.2 kg | +82 lb +37.2 kg | +93 lb +42.2 kg |
Romanian Deadlift and Barbell Front Squat Exercises Used by This Calculator
This calculator uses a barbell Romanian deadlift and a full-depth barbell front squat. Use a standing-start Romanian deadlift and a full-depth raw barbell front squat under each tool’s start, grip or rack, knee, depth, bar-path, control, and lockout rules. Do not substitute conventional or stiff-leg deadlifts, good mornings, back squats, Smith or machine variations, partial reps, bounced reps, equipped lifting, or assisted reps.
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.
Use a full-depth barbell front squat from a stable front rack
Support the bar on the front of the shoulders with a clean or cross-arm grip, squat until the hip crease is below the top of the knee, and stand to full hip-and-knee extension. Do not enter a Smith-machine front squat, safety-bar squat, Zercher squat, goblet squat, machine squat, partial rep, or assisted result.
Enter one recent Romanian Deadlift set and one recent Barbell Front Squat set
Enter total barbell weight including the bar and strict reps for each. Keep hinge depth, front-rack grip, and both setups consistent. Use whole reps from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Barbell Front Squat — View the individual Front Squat standards and next strength-level target.
- Barbell Stiff-Leg Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Deadlift — 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 Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.