Zercher Squats vs Trap Bar Deadlift Strength Standards
Compare your Zercher squat and trap bar 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 the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a full-depth Zercher squat with the bar fixed in the elbow creases and a full standing lockout and a strict, repeatable trap bar deadlift set that follows the canonical setup, range, and lockout rules. 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 Trap Bar Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Zercher squat and trap bar 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 trap bar 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 / Trap Bar 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 Trap Bar Deadlift Standards
How to read the table: The first number is Zercher Squat; the second is Trap Bar 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 / 140 lb 44.5 / 63.5 kg | 126 / 196 lb 57.2 / 88.9 kg | 160 / 252 lb 72.6 / 114.3 kg | 203 / 308 lb 92.1 / 139.7 kg |
| 130 lb 59 kg | 103 / 148 lb 46.7 / 67.1 kg | 133 / 207 lb 60.3 / 93.9 kg | 169 / 266 lb 76.7 / 120.7 kg | 214 / 325 lb 97.1 / 147.4 kg |
| 140 lb 63.5 kg | 109 / 155 lb 49.4 / 70.3 kg | 140 / 217 lb 63.5 / 98.4 kg | 178 / 279 lb 80.7 / 126.6 kg | 225 / 341 lb 102.1 / 154.7 kg |
| 150 lb 68 kg | 114 / 162 lb 51.7 / 73.5 kg | 146 / 227 lb 66.2 / 103 kg | 186 / 292 lb 84.4 / 132.4 kg | 236 / 357 lb 107 / 161.9 kg |
| 160 lb 72.6 kg | 119 / 169 lb 54 / 76.7 kg | 152 / 237 lb 68.9 / 107.5 kg | 194 / 305 lb 88 / 138.3 kg | 246 / 373 lb 111.6 / 169.2 kg |
| 170 lb 77.1 kg | 123 / 176 lb 55.8 / 79.8 kg | 159 / 247 lb 72.1 / 112 kg | 202 / 318 lb 91.6 / 144.2 kg | 256 / 388 lb 116.1 / 176 kg |
| 180 lb 81.6 kg | 128 / 183 lb 58.1 / 83 kg | 165 / 257 lb 74.8 / 116.6 kg | 210 / 330 lb 95.3 / 149.7 kg | 266 / 403 lb 120.7 / 182.8 kg |
| 190 lb 86.2 kg | 133 / 190 lb 60.3 / 86.2 kg | 171 / 266 lb 77.6 / 120.7 kg | 218 / 342 lb 98.9 / 155.1 kg | 276 / 418 lb 125.2 / 189.6 kg |
| 200 lb 90.7 kg | 138 / 197 lb 62.6 / 89.4 kg | 177 / 275 lb 80.3 / 124.7 kg | 226 / 354 lb 102.5 / 160.6 kg | 286 / 433 lb 129.7 / 196.4 kg |
| 210 lb 95.3 kg | 142 / 203 lb 64.4 / 92.1 kg | 183 / 284 lb 83 / 128.8 kg | 233 / 366 lb 105.7 / 166 kg | 295 / 447 lb 133.8 / 202.8 kg |
| 220 lb 99.8 kg | 147 / 210 lb 66.7 / 95.3 kg | 189 / 293 lb 85.7 / 132.9 kg | 240 / 377 lb 108.9 / 171 kg | 304 / 461 lb 137.9 / 209.1 kg |
| 230 lb 104.3 kg | 151 / 216 lb 68.5 / 98 kg | 194 / 302 lb 88 / 137 kg | 248 / 388 lb 112.5 / 176 kg | 313 / 475 lb 142 / 215.5 kg |
| 240 lb 108.9 kg | 155 / 222 lb 70.3 / 100.7 kg | 200 / 311 lb 90.7 / 141.1 kg | 255 / 400 lb 115.7 / 181.4 kg | 323 / 488 lb 146.5 / 221.4 kg |
| 250 lb 113.4 kg | 160 / 228 lb 72.6 / 103.4 kg | 205 / 319 lb 93 / 144.7 kg | 262 / 411 lb 118.8 / 186.4 kg | 331 / 502 lb 150.1 / 227.7 kg |
| 260 lb 117.9 kg | 164 / 234 lb 74.4 / 106.1 kg | 211 / 328 lb 95.7 / 148.8 kg | 269 / 422 lb 122 / 191.4 kg | 340 / 515 lb 154.2 / 233.6 kg |
| 270 lb 122.5 kg | 168 / 240 lb 76.2 / 108.9 kg | 216 / 336 lb 98 / 152.4 kg | 276 / 432 lb 125.2 / 196 kg | 349 / 528 lb 158.3 / 239.5 kg |
| 280 lb 127 kg | 172 / 246 lb 78 / 111.6 kg | 221 / 344 lb 100.2 / 156 kg | 282 / 443 lb 127.9 / 200.9 kg | 357 / 541 lb 161.9 / 245.4 kg |
| 290 lb 131.5 kg | 176 / 252 lb 79.8 / 114.3 kg | 227 / 353 lb 103 / 160.1 kg | 289 / 453 lb 131.1 / 205.5 kg | 366 / 554 lb 166 / 251.3 kg |
| 300 lb 136.1 kg | 180 / 258 lb 81.6 / 117 kg | 232 / 361 lb 105.2 / 163.7 kg | 296 / 464 lb 134.3 / 210.5 kg | 374 / 567 lb 169.6 / 257.2 kg |
Women’s Zercher Squat vs Trap Bar Deadlift Standards
How to read the table: The first number is Zercher Squat; the second is Trap Bar 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 / 86 lb 31.3 / 39 kg | 92 / 126 lb 41.7 / 57.2 kg | 121 / 172 lb 54.9 / 78 kg | 149 / 217 lb 67.6 / 98.4 kg |
| 110 lb 49.9 kg | 73 / 92 lb 33.1 / 41.7 kg | 98 / 134 lb 44.5 / 60.8 kg | 128 / 183 lb 58.1 / 83 kg | 159 / 232 lb 72.1 / 105.2 kg |
| 120 lb 54.4 kg | 78 / 97 lb 35.4 / 44 kg | 103 / 142 lb 46.7 / 64.4 kg | 136 / 194 lb 61.7 / 88 kg | 168 / 246 lb 76.2 / 111.6 kg |
| 130 lb 59 kg | 82 / 103 lb 37.2 / 46.7 kg | 109 / 150 lb 49.4 / 68 kg | 144 / 205 lb 65.3 / 93 kg | 177 / 259 lb 80.3 / 117.5 kg |
| 140 lb 63.5 kg | 86 / 108 lb 39 / 49 kg | 115 / 158 lb 52.2 / 71.7 kg | 151 / 215 lb 68.5 / 97.5 kg | 186 / 272 lb 84.4 / 123.4 kg |
| 150 lb 68 kg | 90 / 113 lb 40.8 / 51.3 kg | 120 / 165 lb 54.4 / 74.8 kg | 158 / 225 lb 71.7 / 102.1 kg | 195 / 285 lb 88.5 / 129.3 kg |
| 160 lb 72.6 kg | 94 / 118 lb 42.6 / 53.5 kg | 125 / 172 lb 56.7 / 78 kg | 165 / 235 lb 74.8 / 106.6 kg | 204 / 298 lb 92.5 / 135.2 kg |
| 170 lb 77.1 kg | 98 / 123 lb 44.5 / 55.8 kg | 130 / 179 lb 59 / 81.2 kg | 172 / 245 lb 78 / 111.1 kg | 212 / 310 lb 96.2 / 140.6 kg |
| 180 lb 81.6 kg | 102 / 128 lb 46.3 / 58.1 kg | 136 / 186 lb 61.7 / 84.4 kg | 178 / 254 lb 80.7 / 115.2 kg | 220 / 322 lb 99.8 / 146.1 kg |
| 190 lb 86.2 kg | 105 / 132 lb 47.6 / 59.9 kg | 140 / 193 lb 63.5 / 87.5 kg | 185 / 263 lb 83.9 / 119.3 kg | 228 / 334 lb 103.4 / 151.5 kg |
| 200 lb 90.7 kg | 109 / 137 lb 49.4 / 62.1 kg | 145 / 200 lb 65.8 / 90.7 kg | 191 / 273 lb 86.6 / 123.8 kg | 236 / 345 lb 107 / 156.5 kg |
| 210 lb 95.3 kg | 113 / 141 lb 51.3 / 64 kg | 150 / 206 lb 68 / 93.4 kg | 198 / 282 lb 89.8 / 127.9 kg | 244 / 357 lb 110.7 / 161.9 kg |
| 220 lb 99.8 kg | 116 / 146 lb 52.6 / 66.2 kg | 155 / 213 lb 70.3 / 96.6 kg | 204 / 290 lb 92.5 / 131.5 kg | 252 / 368 lb 114.3 / 166.9 kg |
| 230 lb 104.3 kg | 120 / 150 lb 54.4 / 68 kg | 160 / 219 lb 72.6 / 99.3 kg | 210 / 299 lb 95.3 / 135.6 kg | 259 / 379 lb 117.5 / 171.9 kg |
| 240 lb 108.9 kg | 123 / 155 lb 55.8 / 70.3 kg | 164 / 226 lb 74.4 / 102.5 kg | 216 / 308 lb 98 / 139.7 kg | 267 / 390 lb 121.1 / 176.9 kg |
How Your Zercher Squats vs Trap Bar 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 trap bar deadlift strength level
The standards use the sex-specific targets from the individual Trap Bar 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 Zercher squat | Adjust Zercher squat targets to exact bodyweight with the two-thirds rule. |
| Rate the trap bar deadlift | Adjust trap bar 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 Trap Bar 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 trap bar 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.
47.6 → 87.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the Zercher squat standard. A plus sign means the trap bar deadlift standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +42 lb +19 kg | +70 lb +31.7 kg | +92 lb +41.7 kg | +105 lb +47.6 kg |
| 130 lb 59 kg | +45 lb +20.4 kg | +74 lb +33.6 kg | +97 lb +44 kg | +111 lb +50.3 kg |
| 140 lb 63.5 kg | +46 lb +20.9 kg | +77 lb +34.9 kg | +101 lb +45.9 kg | +116 lb +52.6 kg |
| 150 lb 68 kg | +48 lb +21.8 kg | +81 lb +36.8 kg | +106 lb +48 kg | +121 lb +54.9 kg |
| 160 lb 72.6 kg | +50 lb +22.7 kg | +85 lb +38.6 kg | +111 lb +50.3 kg | +127 lb +57.6 kg |
| 170 lb 77.1 kg | +53 lb +24 kg | +88 lb +39.9 kg | +116 lb +52.6 kg | +132 lb +59.9 kg |
| 180 lb 81.6 kg | +55 lb +24.9 kg | +92 lb +41.8 kg | +120 lb +54.4 kg | +137 lb +62.1 kg |
| 190 lb 86.2 kg | +57 lb +25.9 kg | +95 lb +43.1 kg | +124 lb +56.2 kg | +142 lb +64.4 kg |
| 200 lb 90.7 kg | +59 lb +26.8 kg | +98 lb +44.4 kg | +128 lb +58.1 kg | +147 lb +66.7 kg |
| 210 lb 95.3 kg | +61 lb +27.7 kg | +101 lb +45.8 kg | +133 lb +60.3 kg | +152 lb +69 kg |
| 220 lb 99.8 kg | +63 lb +28.6 kg | +104 lb +47.2 kg | +137 lb +62.1 kg | +157 lb +71.2 kg |
| 230 lb 104.3 kg | +65 lb +29.5 kg | +108 lb +49 kg | +140 lb +63.5 kg | +162 lb +73.5 kg |
| 240 lb 108.9 kg | +67 lb +30.4 kg | +111 lb +50.4 kg | +145 lb +65.7 kg | +165 lb +74.9 kg |
| 250 lb 113.4 kg | +68 lb +30.8 kg | +114 lb +51.7 kg | +149 lb +67.6 kg | +171 lb +77.6 kg |
| 260 lb 117.9 kg | +70 lb +31.7 kg | +117 lb +53.1 kg | +153 lb +69.4 kg | +175 lb +79.4 kg |
| 270 lb 122.5 kg | +72 lb +32.7 kg | +120 lb +54.4 kg | +156 lb +70.8 kg | +179 lb +81.2 kg |
| 280 lb 127 kg | +74 lb +33.6 kg | +123 lb +55.8 kg | +161 lb +73 kg | +184 lb +83.5 kg |
| 290 lb 131.5 kg | +76 lb +34.5 kg | +126 lb +57.1 kg | +164 lb +74.4 kg | +188 lb +85.3 kg |
| 300 lb 136.1 kg | +78 lb +35.4 kg | +129 lb +58.5 kg | +168 lb +76.2 kg | +193 lb +87.6 kg |
How Women’s Zercher Squats and Trap Bar 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.
30.8 → 55.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the Zercher squat standard. A plus sign means the trap bar deadlift standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +17 lb +7.7 kg | +34 lb +15.5 kg | +51 lb +23.1 kg | +68 lb +30.8 kg |
| 110 lb 49.9 kg | +19 lb +8.6 kg | +36 lb +16.3 kg | +55 lb +24.9 kg | +73 lb +33.1 kg |
| 120 lb 54.4 kg | +19 lb +8.6 kg | +39 lb +17.7 kg | +58 lb +26.3 kg | +78 lb +35.4 kg |
| 130 lb 59 kg | +21 lb +9.5 kg | +41 lb +18.6 kg | +61 lb +27.7 kg | +82 lb +37.2 kg |
| 140 lb 63.5 kg | +22 lb +10 kg | +43 lb +19.5 kg | +64 lb +29 kg | +86 lb +39 kg |
| 150 lb 68 kg | +23 lb +10.5 kg | +45 lb +20.4 kg | +67 lb +30.4 kg | +90 lb +40.8 kg |
| 160 lb 72.6 kg | +24 lb +10.9 kg | +47 lb +21.3 kg | +70 lb +31.8 kg | +94 lb +42.7 kg |
| 170 lb 77.1 kg | +25 lb +11.3 kg | +49 lb +22.2 kg | +73 lb +33.1 kg | +98 lb +44.4 kg |
| 180 lb 81.6 kg | +26 lb +11.8 kg | +50 lb +22.7 kg | +76 lb +34.5 kg | +102 lb +46.3 kg |
| 190 lb 86.2 kg | +27 lb +12.3 kg | +53 lb +24 kg | +78 lb +35.4 kg | +106 lb +48.1 kg |
| 200 lb 90.7 kg | +28 lb +12.7 kg | +55 lb +24.9 kg | +82 lb +37.2 kg | +109 lb +49.5 kg |
| 210 lb 95.3 kg | +28 lb +12.7 kg | +56 lb +25.4 kg | +84 lb +38.1 kg | +113 lb +51.2 kg |
| 220 lb 99.8 kg | +30 lb +13.6 kg | +58 lb +26.3 kg | +86 lb +39 kg | +116 lb +52.6 kg |
| 230 lb 104.3 kg | +30 lb +13.6 kg | +59 lb +26.7 kg | +89 lb +40.3 kg | +120 lb +54.4 kg |
| 240 lb 108.9 kg | +32 lb +14.5 kg | +62 lb +28.1 kg | +92 lb +41.7 kg | +123 lb +55.8 kg |
Zercher Squats and Trap Bar Deadlift Exercises Used by This Calculator
This calculator uses a full-depth barbell Zercher squat and a strict trap bar deadlift. Use strict canonical Zercher Squats and Trap Bar Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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 strict, repeatable Trap Bar Deadlift
High-handle trap bar deadlift only. Strapless, neutral grip, from floor to lockout. Load entered is total external load on the trap bar. If reps > 1 are entered, 1RM is estimated using the Epley/Brzycki blend. No age adjustment applied; adult lifter standards (18–50). Percentiles are tier-anchored approximations, not precise population statistics. Enter total external weight. Keep the same equipment and setup when retesting.
Enter one recent Zercher Squats result and one recent Trap Bar Deadlift result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Zercher Squat — View the individual Zercher Squat standards and next strength-level target.
- Trap Bar Deadlift — View the individual Trap Bar Deadlift standards and next strength-level target.
- 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 Box Squats — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Clean And Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Clean And Press (Barbell) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.