Single Leg Romanian Deadlift vs Barbell Deadlift Strength Standards
Compare your single leg romanian deadlift 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.
Use each exercise's canonical input: External load for Single Leg Romanian Deadlift and Total barbell weight for Barbell Deadlift. Use a strict, repeatable single leg romanian deadlift test using the canonical setup, range, and finish rules 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.
Single Leg Romanian Deadlift vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the single leg romanian deadlift 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 single leg romanian deadlift 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 Single Leg Romanian Deadlift / 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 Single Leg Romanian Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Single Leg Romanian Deadlift; 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 | 56 / 252 lb 25.4 / 114.3 kg | 77 / 322 lb 34.9 / 146.1 kg | 105 / 371 lb 47.6 / 168.3 kg | 133 / 420 lb 60.3 / 190.5 kg |
| 130 lb 59 kg | 59 / 266 lb 26.8 / 120.7 kg | 82 / 339 lb 37.2 / 153.8 kg | 111 / 391 lb 50.3 / 177.4 kg | 141 / 443 lb 64 / 200.9 kg |
| 140 lb 63.5 kg | 62 / 279 lb 28.1 / 126.6 kg | 86 / 357 lb 39 / 161.9 kg | 117 / 411 lb 53.1 / 186.4 kg | 148 / 465 lb 67.1 / 210.9 kg |
| 150 lb 68 kg | 65 / 292 lb 29.5 / 132.4 kg | 90 / 373 lb 40.8 / 169.2 kg | 122 / 431 lb 55.3 / 195.5 kg | 155 / 487 lb 70.3 / 220.9 kg |
| 160 lb 72.6 kg | 68 / 305 lb 30.8 / 138.3 kg | 94 / 390 lb 42.6 / 176.9 kg | 128 / 449 lb 58.1 / 203.7 kg | 161 / 508 lb 73 / 230.4 kg |
| 170 lb 77.1 kg | 71 / 318 lb 32.2 / 144.2 kg | 97 / 406 lb 44 / 184.2 kg | 133 / 468 lb 60.3 / 212.3 kg | 168 / 529 lb 76.2 / 240 kg |
| 180 lb 81.6 kg | 73 / 330 lb 33.1 / 149.7 kg | 101 / 422 lb 45.8 / 191.4 kg | 138 / 486 lb 62.6 / 220.4 kg | 175 / 550 lb 79.4 / 249.5 kg |
| 190 lb 86.2 kg | 76 / 342 lb 34.5 / 155.1 kg | 105 / 437 lb 47.6 / 198.2 kg | 143 / 504 lb 64.9 / 228.6 kg | 181 / 570 lb 82.1 / 258.5 kg |
| 200 lb 90.7 kg | 79 / 354 lb 35.8 / 160.6 kg | 109 / 452 lb 49.4 / 205 kg | 148 / 522 lb 67.1 / 236.8 kg | 187 / 590 lb 84.8 / 267.6 kg |
| 210 lb 95.3 kg | 81 / 366 lb 36.7 / 166 kg | 112 / 467 lb 50.8 / 211.8 kg | 153 / 539 lb 69.4 / 244.5 kg | 193 / 609 lb 87.5 / 276.2 kg |
| 220 lb 99.8 kg | 84 / 377 lb 38.1 / 171 kg | 116 / 482 lb 52.6 / 218.6 kg | 158 / 556 lb 71.7 / 252.2 kg | 200 / 629 lb 90.7 / 285.3 kg |
| 230 lb 104.3 kg | 86 / 388 lb 39 / 176 kg | 119 / 496 lb 54 / 225 kg | 162 / 572 lb 73.5 / 259.5 kg | 206 / 647 lb 93.4 / 293.5 kg |
| 240 lb 108.9 kg | 89 / 400 lb 40.4 / 181.4 kg | 123 / 511 lb 55.8 / 231.8 kg | 167 / 589 lb 75.7 / 267.2 kg | 212 / 666 lb 96.2 / 302.1 kg |
| 250 lb 113.4 kg | 91 / 411 lb 41.3 / 186.4 kg | 126 / 525 lb 57.2 / 238.1 kg | 172 / 605 lb 78 / 274.4 kg | 217 / 684 lb 98.4 / 310.3 kg |
| 260 lb 117.9 kg | 94 / 422 lb 42.6 / 191.4 kg | 129 / 539 lb 58.5 / 244.5 kg | 176 / 621 lb 79.8 / 281.7 kg | 223 / 703 lb 101.2 / 318.9 kg |
| 270 lb 122.5 kg | 96 / 432 lb 43.5 / 196 kg | 133 / 552 lb 60.3 / 250.4 kg | 181 / 637 lb 82.1 / 288.9 kg | 229 / 720 lb 103.9 / 326.6 kg |
| 280 lb 127 kg | 98 / 443 lb 44.5 / 200.9 kg | 136 / 566 lb 61.7 / 256.7 kg | 185 / 653 lb 83.9 / 296.2 kg | 234 / 738 lb 106.1 / 334.8 kg |
| 290 lb 131.5 kg | 101 / 453 lb 45.8 / 205.5 kg | 139 / 579 lb 63 / 262.6 kg | 190 / 668 lb 86.2 / 303 kg | 240 / 756 lb 108.9 / 342.9 kg |
| 300 lb 136.1 kg | 103 / 464 lb 46.7 / 210.5 kg | 142 / 593 lb 64.4 / 269 kg | 194 / 683 lb 88 / 309.8 kg | 245 / 773 lb 111.1 / 350.6 kg |
Women’s Single Leg Romanian Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Single Leg Romanian Deadlift; 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 | 34 / 149 lb 15.4 / 67.6 kg | 46 / 201 lb 20.9 / 91.2 kg | 63 / 240 lb 28.6 / 108.9 kg | 80 / 275 lb 36.3 / 124.7 kg |
| 110 lb 49.9 kg | 37 / 159 lb 16.8 / 72.1 kg | 49 / 214 lb 22.2 / 97.1 kg | 67 / 256 lb 30.4 / 116.1 kg | 85 / 293 lb 38.6 / 132.9 kg |
| 120 lb 54.4 kg | 39 / 168 lb 17.7 / 76.2 kg | 52 / 227 lb 23.6 / 103 kg | 72 / 271 lb 32.7 / 122.9 kg | 90 / 310 lb 40.8 / 140.6 kg |
| 130 lb 59 kg | 41 / 177 lb 18.6 / 80.3 kg | 55 / 239 lb 24.9 / 108.4 kg | 75 / 286 lb 34 / 129.7 kg | 95 / 327 lb 43.1 / 148.3 kg |
| 140 lb 63.5 kg | 43 / 186 lb 19.5 / 84.4 kg | 57 / 251 lb 25.9 / 113.9 kg | 79 / 301 lb 35.8 / 136.5 kg | 100 / 344 lb 45.4 / 156 kg |
| 150 lb 68 kg | 45 / 195 lb 20.4 / 88.5 kg | 60 / 263 lb 27.2 / 119.3 kg | 83 / 315 lb 37.6 / 142.9 kg | 105 / 360 lb 47.6 / 163.3 kg |
| 160 lb 72.6 kg | 47 / 204 lb 21.3 / 92.5 kg | 63 / 275 lb 28.6 / 124.7 kg | 87 / 329 lb 39.5 / 149.2 kg | 110 / 376 lb 49.9 / 170.6 kg |
| 170 lb 77.1 kg | 49 / 212 lb 22.2 / 96.2 kg | 65 / 286 lb 29.5 / 129.7 kg | 90 / 342 lb 40.8 / 155.1 kg | 114 / 391 lb 51.7 / 177.4 kg |
| 180 lb 81.6 kg | 51 / 220 lb 23.1 / 99.8 kg | 68 / 297 lb 30.8 / 134.7 kg | 94 / 356 lb 42.6 / 161.5 kg | 119 / 407 lb 54 / 184.6 kg |
| 190 lb 86.2 kg | 53 / 228 lb 24 / 103.4 kg | 70 / 308 lb 31.8 / 139.7 kg | 97 / 369 lb 44 / 167.4 kg | 123 / 421 lb 55.8 / 191 kg |
| 200 lb 90.7 kg | 55 / 236 lb 24.9 / 107 kg | 73 / 319 lb 33.1 / 144.7 kg | 101 / 382 lb 45.8 / 173.3 kg | 127 / 436 lb 57.6 / 197.8 kg |
| 210 lb 95.3 kg | 56 / 244 lb 25.4 / 110.7 kg | 75 / 329 lb 34 / 149.2 kg | 104 / 394 lb 47.2 / 178.7 kg | 131 / 451 lb 59.4 / 204.6 kg |
| 220 lb 99.8 kg | 58 / 252 lb 26.3 / 114.3 kg | 77 / 340 lb 34.9 / 154.2 kg | 107 / 407 lb 48.5 / 184.6 kg | 136 / 465 lb 61.7 / 210.9 kg |
| 230 lb 104.3 kg | 60 / 259 lb 27.2 / 117.5 kg | 80 / 350 lb 36.3 / 158.8 kg | 110 / 419 lb 49.9 / 190.1 kg | 140 / 479 lb 63.5 / 217.3 kg |
| 240 lb 108.9 kg | 62 / 267 lb 28.1 / 121.1 kg | 82 / 360 lb 37.2 / 163.3 kg | 114 / 431 lb 51.7 / 195.5 kg | 144 / 492 lb 65.3 / 223.2 kg |
How Your Single Leg Romanian Deadlift 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 single leg romanian deadlift strength level
The standards use the sex-specific targets from the individual Single Leg 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 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 single leg romanian deadlift | Adjust single leg romanian deadlift 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 Single Leg Romanian Deadlift 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 single leg 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.
130.2 → 239.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the single leg romanian deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the single leg romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +196 lb +88.9 kg | +245 lb +111.2 kg | +266 lb +120.7 kg | +287 lb +130.2 kg |
| 130 lb 59 kg | +207 lb +93.9 kg | +257 lb +116.6 kg | +280 lb +127.1 kg | +302 lb +136.9 kg |
| 140 lb 63.5 kg | +217 lb +98.5 kg | +271 lb +122.9 kg | +294 lb +133.3 kg | +317 lb +143.8 kg |
| 150 lb 68 kg | +227 lb +102.9 kg | +283 lb +128.4 kg | +309 lb +140.2 kg | +332 lb +150.6 kg |
| 160 lb 72.6 kg | +237 lb +107.5 kg | +296 lb +134.3 kg | +321 lb +145.6 kg | +347 lb +157.4 kg |
| 170 lb 77.1 kg | +247 lb +112 kg | +309 lb +140.2 kg | +335 lb +152 kg | +361 lb +163.8 kg |
| 180 lb 81.6 kg | +257 lb +116.6 kg | +321 lb +145.6 kg | +348 lb +157.8 kg | +375 lb +170.1 kg |
| 190 lb 86.2 kg | +266 lb +120.6 kg | +332 lb +150.6 kg | +361 lb +163.7 kg | +389 lb +176.4 kg |
| 200 lb 90.7 kg | +275 lb +124.8 kg | +343 lb +155.6 kg | +374 lb +169.7 kg | +403 lb +182.8 kg |
| 210 lb 95.3 kg | +285 lb +129.3 kg | +355 lb +161 kg | +386 lb +175.1 kg | +416 lb +188.7 kg |
| 220 lb 99.8 kg | +293 lb +132.9 kg | +366 lb +166 kg | +398 lb +180.5 kg | +429 lb +194.6 kg |
| 230 lb 104.3 kg | +302 lb +137 kg | +377 lb +171 kg | +410 lb +186 kg | +441 lb +200.1 kg |
| 240 lb 108.9 kg | +311 lb +141 kg | +388 lb +176 kg | +422 lb +191.5 kg | +454 lb +205.9 kg |
| 250 lb 113.4 kg | +320 lb +145.1 kg | +399 lb +180.9 kg | +433 lb +196.4 kg | +467 lb +211.9 kg |
| 260 lb 117.9 kg | +328 lb +148.8 kg | +410 lb +186 kg | +445 lb +201.9 kg | +480 lb +217.7 kg |
| 270 lb 122.5 kg | +336 lb +152.5 kg | +419 lb +190.1 kg | +456 lb +206.8 kg | +491 lb +222.7 kg |
| 280 lb 127 kg | +345 lb +156.4 kg | +430 lb +195 kg | +468 lb +212.3 kg | +504 lb +228.7 kg |
| 290 lb 131.5 kg | +352 lb +159.7 kg | +440 lb +199.6 kg | +478 lb +216.8 kg | +516 lb +234 kg |
| 300 lb 136.1 kg | +361 lb +163.8 kg | +451 lb +204.6 kg | +489 lb +221.8 kg | +528 lb +239.5 kg |
How Women’s Single Leg Romanian Deadlift 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.
88.4 → 157.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the single leg romanian deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the single leg romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +115 lb +52.2 kg | +155 lb +70.3 kg | +177 lb +80.3 kg | +195 lb +88.4 kg |
| 110 lb 49.9 kg | +122 lb +55.3 kg | +165 lb +74.9 kg | +189 lb +85.7 kg | +208 lb +94.3 kg |
| 120 lb 54.4 kg | +129 lb +58.5 kg | +175 lb +79.4 kg | +199 lb +90.2 kg | +220 lb +99.8 kg |
| 130 lb 59 kg | +136 lb +61.7 kg | +184 lb +83.5 kg | +211 lb +95.7 kg | +232 lb +105.2 kg |
| 140 lb 63.5 kg | +143 lb +64.9 kg | +194 lb +88 kg | +222 lb +100.7 kg | +244 lb +110.6 kg |
| 150 lb 68 kg | +150 lb +68.1 kg | +203 lb +92.1 kg | +232 lb +105.3 kg | +255 lb +115.7 kg |
| 160 lb 72.6 kg | +157 lb +71.2 kg | +212 lb +96.1 kg | +242 lb +109.7 kg | +266 lb +120.7 kg |
| 170 lb 77.1 kg | +163 lb +74 kg | +221 lb +100.2 kg | +252 lb +114.3 kg | +277 lb +125.7 kg |
| 180 lb 81.6 kg | +169 lb +76.7 kg | +229 lb +103.9 kg | +262 lb +118.9 kg | +288 lb +130.6 kg |
| 190 lb 86.2 kg | +175 lb +79.4 kg | +238 lb +107.9 kg | +272 lb +123.4 kg | +298 lb +135.2 kg |
| 200 lb 90.7 kg | +181 lb +82.1 kg | +246 lb +111.6 kg | +281 lb +127.5 kg | +309 lb +140.2 kg |
| 210 lb 95.3 kg | +188 lb +85.3 kg | +254 lb +115.2 kg | +290 lb +131.5 kg | +320 lb +145.2 kg |
| 220 lb 99.8 kg | +194 lb +88 kg | +263 lb +119.3 kg | +300 lb +136.1 kg | +329 lb +149.2 kg |
| 230 lb 104.3 kg | +199 lb +90.3 kg | +270 lb +122.5 kg | +309 lb +140.2 kg | +339 lb +153.8 kg |
| 240 lb 108.9 kg | +205 lb +93 kg | +278 lb +126.1 kg | +317 lb +143.8 kg | +348 lb +157.9 kg |
Single Leg Romanian Deadlift and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict single leg romanian deadlift and a conventional barbell deadlift. Use strict canonical Single Leg Romanian Deadlift and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Single Leg Romanian Deadlift
Follow the individual Single Leg Romanian Deadlift calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 Single Leg Romanian Deadlift result and one recent Barbell Deadlift result
Use each exercise’s canonical input: External load for Single Leg Romanian Deadlift and Total barbell weight for Barbell Deadlift.
Related Tools
- Single-Leg Romanian Deadlift — View the individual Single Leg Romanian Deadlift standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Barbell Clean Pull — 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.
- Barbell Pause Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Power Shrug — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.