Romanian Deadlift vs Leg Press Strength Standards
Compare your Romanian deadlift and leg press 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 canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a controlled Romanian deadlift from standing to a consistent depth and back to full standing and a bilateral 45-degree plate-loaded sled leg press with flat shoulder-width feet, thighs reaching at least parallel to the platform, stable hips and lower back, and full controlled knee extension. 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 Leg Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Romanian deadlift and 45-degree leg press 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 45-degree leg press.
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 / Leg Press, 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 Leg Press Standards
How to read the table: The first number is Romanian Deadlift; the second is Leg Press. 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 / 168 lb 44.5 / 76.2 kg | 126 / 252 lb 57.2 / 114.3 kg | 175 / 350 lb 79.4 / 158.8 kg | 224 / 448 lb 101.6 / 203.2 kg |
| 130 lb 59 kg | 103 / 177 lb 46.7 / 80.3 kg | 133 / 266 lb 60.3 / 120.7 kg | 185 / 369 lb 83.9 / 167.4 kg | 236 / 472 lb 107 / 214.1 kg |
| 140 lb 63.5 kg | 109 / 186 lb 49.4 / 84.4 kg | 140 / 279 lb 63.5 / 126.6 kg | 194 / 388 lb 88 / 176 kg | 248 / 496 lb 112.5 / 225 kg |
| 150 lb 68 kg | 114 / 195 lb 51.7 / 88.5 kg | 146 / 292 lb 66.2 / 132.4 kg | 203 / 406 lb 92.1 / 184.2 kg | 260 / 519 lb 117.9 / 235.4 kg |
| 160 lb 72.6 kg | 119 / 203 lb 54 / 92.1 kg | 152 / 305 lb 68.9 / 138.3 kg | 212 / 424 lb 96.2 / 192.3 kg | 271 / 542 lb 122.9 / 245.8 kg |
| 170 lb 77.1 kg | 123 / 212 lb 55.8 / 96.2 kg | 159 / 318 lb 72.1 / 144.2 kg | 221 / 441 lb 100.2 / 200 kg | 282 / 565 lb 127.9 / 256.3 kg |
| 180 lb 81.6 kg | 128 / 220 lb 58.1 / 99.8 kg | 165 / 330 lb 74.8 / 149.7 kg | 230 / 458 lb 104.3 / 207.7 kg | 293 / 586 lb 132.9 / 265.8 kg |
| 190 lb 86.2 kg | 133 / 228 lb 60.3 / 103.4 kg | 171 / 342 lb 77.6 / 155.1 kg | 238 / 475 lb 108 / 215.5 kg | 304 / 608 lb 137.9 / 275.8 kg |
| 200 lb 90.7 kg | 138 / 236 lb 62.6 / 107 kg | 177 / 354 lb 80.3 / 160.6 kg | 246 / 492 lb 111.6 / 223.2 kg | 315 / 629 lb 142.9 / 285.3 kg |
| 210 lb 95.3 kg | 142 / 244 lb 64.4 / 110.7 kg | 183 / 366 lb 83 / 166 kg | 254 / 508 lb 115.2 / 230.4 kg | 325 / 650 lb 147.4 / 294.8 kg |
| 220 lb 99.8 kg | 147 / 251 lb 66.7 / 113.9 kg | 189 / 377 lb 85.7 / 171 kg | 262 / 524 lb 118.8 / 237.7 kg | 335 / 670 lb 152 / 303.9 kg |
| 230 lb 104.3 kg | 151 / 259 lb 68.5 / 117.5 kg | 194 / 388 lb 88 / 176 kg | 270 / 540 lb 122.5 / 244.9 kg | 345 / 691 lb 156.5 / 313.4 kg |
| 240 lb 108.9 kg | 155 / 266 lb 70.3 / 120.7 kg | 200 / 400 lb 90.7 / 181.4 kg | 278 / 555 lb 126.1 / 251.7 kg | 355 / 710 lb 161 / 322.1 kg |
| 250 lb 113.4 kg | 160 / 274 lb 72.6 / 124.3 kg | 205 / 411 lb 93 / 186.4 kg | 286 / 570 lb 129.7 / 258.5 kg | 365 / 730 lb 165.6 / 331.1 kg |
| 260 lb 117.9 kg | 164 / 281 lb 74.4 / 127.5 kg | 211 / 422 lb 95.7 / 191.4 kg | 293 / 585 lb 132.9 / 265.4 kg | 375 / 749 lb 170.1 / 339.7 kg |
| 270 lb 122.5 kg | 168 / 288 lb 76.2 / 130.6 kg | 216 / 432 lb 98 / 196 kg | 301 / 600 lb 136.5 / 272.2 kg | 384 / 768 lb 174.2 / 348.4 kg |
| 280 lb 127 kg | 172 / 295 lb 78 / 133.8 kg | 221 / 443 lb 100.2 / 200.9 kg | 308 / 615 lb 139.7 / 279 kg | 394 / 787 lb 178.7 / 357 kg |
| 290 lb 131.5 kg | 176 / 302 lb 79.8 / 137 kg | 227 / 453 lb 103 / 205.5 kg | 316 / 630 lb 143.3 / 285.8 kg | 403 / 806 lb 182.8 / 365.6 kg |
| 300 lb 136.1 kg | 180 / 309 lb 81.6 / 140.2 kg | 232 / 464 lb 105.2 / 210.5 kg | 323 / 644 lb 146.5 / 292.1 kg | 412 / 824 lb 186.9 / 373.8 kg |
Women’s Romanian Deadlift vs Leg Press Standards
How to read the table: The first number is Romanian Deadlift; the second is Leg Press. 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 / 114 lb 25.9 / 51.7 kg | 75 / 172 lb 34 / 78 kg | 103 / 240 lb 46.7 / 108.9 kg | 137 / 309 lb 62.1 / 140.2 kg |
| 110 lb 49.9 kg | 61 / 122 lb 27.7 / 55.3 kg | 80 / 183 lb 36.3 / 83 kg | 110 / 256 lb 49.9 / 116.1 kg | 146 / 329 lb 66.2 / 149.2 kg |
| 120 lb 54.4 kg | 65 / 129 lb 29.5 / 58.5 kg | 84 / 194 lb 38.1 / 88 kg | 116 / 271 lb 52.6 / 122.9 kg | 155 / 349 lb 70.3 / 158.3 kg |
| 130 lb 59 kg | 68 / 136 lb 30.8 / 61.7 kg | 89 / 205 lb 40.4 / 93 kg | 123 / 286 lb 55.8 / 129.7 kg | 164 / 368 lb 74.4 / 166.9 kg |
| 140 lb 63.5 kg | 72 / 143 lb 32.7 / 64.9 kg | 94 / 215 lb 42.6 / 97.5 kg | 129 / 301 lb 58.5 / 136.5 kg | 172 / 387 lb 78 / 175.5 kg |
| 150 lb 68 kg | 75 / 150 lb 34 / 68 kg | 98 / 225 lb 44.5 / 102.1 kg | 135 / 315 lb 61.2 / 142.9 kg | 180 / 405 lb 81.6 / 183.7 kg |
| 160 lb 72.6 kg | 78 / 157 lb 35.4 / 71.2 kg | 102 / 235 lb 46.3 / 106.6 kg | 141 / 329 lb 64 / 149.2 kg | 188 / 423 lb 85.3 / 191.9 kg |
| 170 lb 77.1 kg | 82 / 163 lb 37.2 / 73.9 kg | 107 / 245 lb 48.5 / 111.1 kg | 147 / 342 lb 66.7 / 155.1 kg | 196 / 440 lb 88.9 / 199.6 kg |
| 180 lb 81.6 kg | 85 / 169 lb 38.6 / 76.7 kg | 111 / 254 lb 50.3 / 115.2 kg | 152 / 356 lb 68.9 / 161.5 kg | 203 / 457 lb 92.1 / 207.3 kg |
| 190 lb 86.2 kg | 88 / 176 lb 39.9 / 79.8 kg | 115 / 263 lb 52.2 / 119.3 kg | 158 / 369 lb 71.7 / 167.4 kg | 211 / 474 lb 95.7 / 215 kg |
| 200 lb 90.7 kg | 91 / 182 lb 41.3 / 82.6 kg | 119 / 273 lb 54 / 123.8 kg | 164 / 382 lb 74.4 / 173.3 kg | 218 / 491 lb 98.9 / 222.7 kg |
| 210 lb 95.3 kg | 94 / 188 lb 42.6 / 85.3 kg | 123 / 282 lb 55.8 / 127.9 kg | 169 / 394 lb 76.7 / 178.7 kg | 225 / 507 lb 102.1 / 230 kg |
| 220 lb 99.8 kg | 97 / 194 lb 44 / 88 kg | 127 / 290 lb 57.6 / 131.5 kg | 174 / 407 lb 78.9 / 184.6 kg | 232 / 523 lb 105.2 / 237.2 kg |
| 230 lb 104.3 kg | 100 / 199 lb 45.4 / 90.3 kg | 130 / 299 lb 59 / 135.6 kg | 180 / 419 lb 81.6 / 190.1 kg | 239 / 539 lb 108.4 / 244.5 kg |
| 240 lb 108.9 kg | 103 / 205 lb 46.7 / 93 kg | 134 / 308 lb 60.8 / 139.7 kg | 185 / 431 lb 83.9 / 195.5 kg | 246 / 554 lb 111.6 / 251.3 kg |
How Your Romanian Deadlift vs Leg Press 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 45-degree leg press strength level
The leg press standards use the sex-specific standards from the individual Leg Press 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 press more sled load 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 leg press | Adjust 45-degree leg press 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 Leg Press 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 45-degree leg press 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.
101.6 → 186.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the 45-degree leg press standard minus the Romanian deadlift standard. A plus sign means the 45-degree leg press standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +70 lb +31.7 kg | +126 lb +57.1 kg | +175 lb +79.4 kg | +224 lb +101.6 kg |
| 130 lb 59 kg | +74 lb +33.6 kg | +133 lb +60.4 kg | +184 lb +83.5 kg | +236 lb +107.1 kg |
| 140 lb 63.5 kg | +77 lb +35 kg | +139 lb +63.1 kg | +194 lb +88 kg | +248 lb +112.5 kg |
| 150 lb 68 kg | +81 lb +36.8 kg | +146 lb +66.2 kg | +203 lb +92.1 kg | +259 lb +117.5 kg |
| 160 lb 72.6 kg | +84 lb +38.1 kg | +153 lb +69.4 kg | +212 lb +96.1 kg | +271 lb +122.9 kg |
| 170 lb 77.1 kg | +89 lb +40.4 kg | +159 lb +72.1 kg | +220 lb +99.8 kg | +283 lb +128.4 kg |
| 180 lb 81.6 kg | +92 lb +41.7 kg | +165 lb +74.9 kg | +228 lb +103.4 kg | +293 lb +132.9 kg |
| 190 lb 86.2 kg | +95 lb +43.1 kg | +171 lb +77.5 kg | +237 lb +107.5 kg | +304 lb +137.9 kg |
| 200 lb 90.7 kg | +98 lb +44.4 kg | +177 lb +80.3 kg | +246 lb +111.6 kg | +314 lb +142.4 kg |
| 210 lb 95.3 kg | +102 lb +46.3 kg | +183 lb +83 kg | +254 lb +115.2 kg | +325 lb +147.4 kg |
| 220 lb 99.8 kg | +104 lb +47.2 kg | +188 lb +85.3 kg | +262 lb +118.9 kg | +335 lb +151.9 kg |
| 230 lb 104.3 kg | +108 lb +49 kg | +194 lb +88 kg | +270 lb +122.4 kg | +346 lb +156.9 kg |
| 240 lb 108.9 kg | +111 lb +50.4 kg | +200 lb +90.7 kg | +277 lb +125.6 kg | +355 lb +161.1 kg |
| 250 lb 113.4 kg | +114 lb +51.7 kg | +206 lb +93.4 kg | +284 lb +128.8 kg | +365 lb +165.5 kg |
| 260 lb 117.9 kg | +117 lb +53.1 kg | +211 lb +95.7 kg | +292 lb +132.5 kg | +374 lb +169.6 kg |
| 270 lb 122.5 kg | +120 lb +54.4 kg | +216 lb +98 kg | +299 lb +135.7 kg | +384 lb +174.2 kg |
| 280 lb 127 kg | +123 lb +55.8 kg | +222 lb +100.7 kg | +307 lb +139.3 kg | +393 lb +178.3 kg |
| 290 lb 131.5 kg | +126 lb +57.2 kg | +226 lb +102.5 kg | +314 lb +142.5 kg | +403 lb +182.8 kg |
| 300 lb 136.1 kg | +129 lb +58.6 kg | +232 lb +105.3 kg | +321 lb +145.6 kg | +412 lb +186.9 kg |
How Women’s Romanian Deadlift and Leg Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
78.1 → 139.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the 45-degree leg press standard minus the Romanian deadlift standard. A plus sign means the 45-degree leg press standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +57 lb +25.8 kg | +97 lb +44 kg | +137 lb +62.2 kg | +172 lb +78.1 kg |
| 110 lb 49.9 kg | +61 lb +27.6 kg | +103 lb +46.7 kg | +146 lb +66.2 kg | +183 lb +83 kg |
| 120 lb 54.4 kg | +64 lb +29 kg | +110 lb +49.9 kg | +155 lb +70.3 kg | +194 lb +88 kg |
| 130 lb 59 kg | +68 lb +30.9 kg | +116 lb +52.6 kg | +163 lb +73.9 kg | +204 lb +92.5 kg |
| 140 lb 63.5 kg | +71 lb +32.2 kg | +121 lb +54.9 kg | +172 lb +78 kg | +215 lb +97.5 kg |
| 150 lb 68 kg | +75 lb +34 kg | +127 lb +57.6 kg | +180 lb +81.7 kg | +225 lb +102.1 kg |
| 160 lb 72.6 kg | +79 lb +35.8 kg | +133 lb +60.3 kg | +188 lb +85.2 kg | +235 lb +106.6 kg |
| 170 lb 77.1 kg | +81 lb +36.7 kg | +138 lb +62.6 kg | +195 lb +88.4 kg | +244 lb +110.7 kg |
| 180 lb 81.6 kg | +84 lb +38.1 kg | +143 lb +64.9 kg | +204 lb +92.6 kg | +254 lb +115.2 kg |
| 190 lb 86.2 kg | +88 lb +39.9 kg | +148 lb +67.1 kg | +211 lb +95.7 kg | +263 lb +119.3 kg |
| 200 lb 90.7 kg | +91 lb +41.3 kg | +154 lb +69.8 kg | +218 lb +98.9 kg | +273 lb +123.8 kg |
| 210 lb 95.3 kg | +94 lb +42.7 kg | +159 lb +72.1 kg | +225 lb +102 kg | +282 lb +127.9 kg |
| 220 lb 99.8 kg | +97 lb +44 kg | +163 lb +73.9 kg | +233 lb +105.7 kg | +291 lb +132 kg |
| 230 lb 104.3 kg | +99 lb +44.9 kg | +169 lb +76.6 kg | +239 lb +108.5 kg | +300 lb +136.1 kg |
| 240 lb 108.9 kg | +102 lb +46.3 kg | +174 lb +78.9 kg | +246 lb +111.6 kg | +308 lb +139.7 kg |
Romanian Deadlift and Leg Press Exercises Used by This Calculator
This calculator uses a barbell Romanian deadlift and a bilateral 45-degree sled leg press. Use strict canonical Romanian Deadlift and Leg Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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 45-degree plate-loaded sled leg press
Keep both feet flat and approximately shoulder-width, descend until the thighs reach at least parallel to the platform without lifting the hips or rounding the lower back, and press to controlled full knee extension. Do not enter a horizontal, vertical, selectorized, single-leg, high-foot, partial, bounced, or assisted press.
Enter one recent Romanian Deadlift result and one recent Leg Press result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Leg Press (45° Sled) — View the individual Leg Press 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 Good Morning — 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.
- Barbell Kickstand Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.