Cable Deadlift vs Romanian Deadlift Strength Standards
Compare your cable deadlift and Romanian 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: Displayed machine or cable resistance for Cable Deadlift and Total barbell weight for Romanian Deadlift. Use the selected cable resistance for the strict cable deadlift setup and a controlled Romanian deadlift from standing to a consistent depth and back to full standing. 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.
Cable Deadlift vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable deadlift and Romanian 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 cable deadlift and Romanian 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 Cable Deadlift / Romanian 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 Cable Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Cable Deadlift; the second is Romanian 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 | 81 / 98 lb 36.7 / 44.5 kg | 112 / 126 lb 50.8 / 57.2 kg | 154 / 175 lb 69.9 / 79.4 kg | 199 / 224 lb 90.3 / 101.6 kg |
| 130 lb 59 kg | 85 / 103 lb 38.6 / 46.7 kg | 118 / 133 lb 53.5 / 60.3 kg | 162 / 185 lb 73.5 / 83.9 kg | 210 / 236 lb 95.3 / 107 kg |
| 140 lb 63.5 kg | 90 / 109 lb 40.8 / 49.4 kg | 124 / 140 lb 56.2 / 63.5 kg | 171 / 194 lb 77.6 / 88 kg | 220 / 248 lb 99.8 / 112.5 kg |
| 150 lb 68 kg | 94 / 114 lb 42.6 / 51.7 kg | 130 / 146 lb 59 / 66.2 kg | 179 / 203 lb 81.2 / 92.1 kg | 231 / 260 lb 104.8 / 117.9 kg |
| 160 lb 72.6 kg | 98 / 119 lb 44.5 / 54 kg | 136 / 152 lb 61.7 / 68.9 kg | 186 / 212 lb 84.4 / 96.2 kg | 241 / 271 lb 109.3 / 122.9 kg |
| 170 lb 77.1 kg | 102 / 123 lb 46.3 / 55.8 kg | 141 / 159 lb 64 / 72.1 kg | 194 / 221 lb 88 / 100.2 kg | 251 / 282 lb 113.9 / 127.9 kg |
| 180 lb 81.6 kg | 106 / 128 lb 48.1 / 58.1 kg | 147 / 165 lb 66.7 / 74.8 kg | 202 / 230 lb 91.6 / 104.3 kg | 260 / 293 lb 117.9 / 132.9 kg |
| 190 lb 86.2 kg | 110 / 133 lb 49.9 / 60.3 kg | 152 / 171 lb 68.9 / 77.6 kg | 209 / 238 lb 94.8 / 108 kg | 270 / 304 lb 122.5 / 137.9 kg |
| 200 lb 90.7 kg | 114 / 138 lb 51.7 / 62.6 kg | 157 / 177 lb 71.2 / 80.3 kg | 216 / 246 lb 98 / 111.6 kg | 279 / 315 lb 126.6 / 142.9 kg |
| 210 lb 95.3 kg | 118 / 142 lb 53.5 / 64.4 kg | 162 / 183 lb 73.5 / 83 kg | 223 / 254 lb 101.2 / 115.2 kg | 289 / 325 lb 131.1 / 147.4 kg |
| 220 lb 99.8 kg | 121 / 147 lb 54.9 / 66.7 kg | 168 / 189 lb 76.2 / 85.7 kg | 230 / 262 lb 104.3 / 118.8 kg | 298 / 335 lb 135.2 / 152 kg |
| 230 lb 104.3 kg | 125 / 151 lb 56.7 / 68.5 kg | 173 / 194 lb 78.5 / 88 kg | 237 / 270 lb 107.5 / 122.5 kg | 307 / 345 lb 139.3 / 156.5 kg |
| 240 lb 108.9 kg | 129 / 155 lb 58.5 / 70.3 kg | 178 / 200 lb 80.7 / 90.7 kg | 244 / 278 lb 110.7 / 126.1 kg | 316 / 355 lb 143.3 / 161 kg |
| 250 lb 113.4 kg | 132 / 160 lb 59.9 / 72.6 kg | 183 / 205 lb 83 / 93 kg | 251 / 286 lb 113.9 / 129.7 kg | 324 / 365 lb 147 / 165.6 kg |
| 260 lb 117.9 kg | 136 / 164 lb 61.7 / 74.4 kg | 187 / 211 lb 84.8 / 95.7 kg | 258 / 293 lb 117 / 132.9 kg | 333 / 375 lb 151 / 170.1 kg |
| 270 lb 122.5 kg | 139 / 168 lb 63 / 76.2 kg | 192 / 216 lb 87.1 / 98 kg | 264 / 301 lb 119.7 / 136.5 kg | 341 / 384 lb 154.7 / 174.2 kg |
| 280 lb 127 kg | 142 / 172 lb 64.4 / 78 kg | 197 / 221 lb 89.4 / 100.2 kg | 271 / 308 lb 122.9 / 139.7 kg | 350 / 394 lb 158.8 / 178.7 kg |
| 290 lb 131.5 kg | 146 / 176 lb 66.2 / 79.8 kg | 201 / 227 lb 91.2 / 103 kg | 277 / 316 lb 125.6 / 143.3 kg | 358 / 403 lb 162.4 / 182.8 kg |
| 300 lb 136.1 kg | 149 / 180 lb 67.6 / 81.6 kg | 206 / 232 lb 93.4 / 105.2 kg | 283 / 323 lb 128.4 / 146.5 kg | 366 / 412 lb 166 / 186.9 kg |
Women’s Cable Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Cable Deadlift; the second is Romanian 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 | 46 / 57 lb 20.9 / 25.9 kg | 66 / 75 lb 29.9 / 34 kg | 94 / 103 lb 42.6 / 46.7 kg | 124 / 137 lb 56.2 / 62.1 kg |
| 110 lb 49.9 kg | 49 / 61 lb 22.2 / 27.7 kg | 71 / 80 lb 32.2 / 36.3 kg | 100 / 110 lb 45.4 / 49.9 kg | 132 / 146 lb 59.9 / 66.2 kg |
| 120 lb 54.4 kg | 52 / 65 lb 23.6 / 29.5 kg | 75 / 84 lb 34 / 38.1 kg | 106 / 116 lb 48.1 / 52.6 kg | 140 / 155 lb 63.5 / 70.3 kg |
| 130 lb 59 kg | 55 / 68 lb 24.9 / 30.8 kg | 79 / 89 lb 35.8 / 40.4 kg | 112 / 123 lb 50.8 / 55.8 kg | 147 / 164 lb 66.7 / 74.4 kg |
| 140 lb 63.5 kg | 57 / 72 lb 25.9 / 32.7 kg | 83 / 94 lb 37.6 / 42.6 kg | 117 / 129 lb 53.1 / 58.5 kg | 155 / 172 lb 70.3 / 78 kg |
| 150 lb 68 kg | 60 / 75 lb 27.2 / 34 kg | 87 / 98 lb 39.5 / 44.5 kg | 123 / 135 lb 55.8 / 61.2 kg | 162 / 180 lb 73.5 / 81.6 kg |
| 160 lb 72.6 kg | 63 / 78 lb 28.6 / 35.4 kg | 91 / 102 lb 41.3 / 46.3 kg | 128 / 141 lb 58.1 / 64 kg | 169 / 188 lb 76.7 / 85.3 kg |
| 170 lb 77.1 kg | 65 / 82 lb 29.5 / 37.2 kg | 95 / 107 lb 43.1 / 48.5 kg | 134 / 147 lb 60.8 / 66.7 kg | 176 / 196 lb 79.8 / 88.9 kg |
| 180 lb 81.6 kg | 68 / 85 lb 30.8 / 38.6 kg | 98 / 111 lb 44.5 / 50.3 kg | 139 / 152 lb 63 / 68.9 kg | 183 / 203 lb 83 / 92.1 kg |
| 190 lb 86.2 kg | 70 / 88 lb 31.8 / 39.9 kg | 102 / 115 lb 46.3 / 52.2 kg | 144 / 158 lb 65.3 / 71.7 kg | 190 / 211 lb 86.2 / 95.7 kg |
| 200 lb 90.7 kg | 73 / 91 lb 33.1 / 41.3 kg | 105 / 119 lb 47.6 / 54 kg | 149 / 164 lb 67.6 / 74.4 kg | 196 / 218 lb 88.9 / 98.9 kg |
| 210 lb 95.3 kg | 75 / 94 lb 34 / 42.6 kg | 109 / 123 lb 49.4 / 55.8 kg | 154 / 169 lb 69.9 / 76.7 kg | 203 / 225 lb 92.1 / 102.1 kg |
| 220 lb 99.8 kg | 77 / 97 lb 34.9 / 44 kg | 112 / 127 lb 50.8 / 57.6 kg | 159 / 174 lb 72.1 / 78.9 kg | 209 / 232 lb 94.8 / 105.2 kg |
| 230 lb 104.3 kg | 80 / 100 lb 36.3 / 45.4 kg | 116 / 130 lb 52.6 / 59 kg | 164 / 180 lb 74.4 / 81.6 kg | 215 / 239 lb 97.5 / 108.4 kg |
| 240 lb 108.9 kg | 82 / 103 lb 37.2 / 46.7 kg | 119 / 134 lb 54 / 60.8 kg | 168 / 185 lb 76.2 / 83.9 kg | 222 / 246 lb 100.7 / 111.6 kg |
How Your Cable Deadlift vs Romanian 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 cable deadlift strength level
The standards use the sex-specific thresholds from the individual Cable 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. 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.
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 cable deadlift | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the Romanian deadlift | Adjust Romanian 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 Cable Deadlift and Romanian 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 Romanian deadlift standard is higher; below zero means the cable 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.
11.3 → 20.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the cable deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the cable deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +17 lb +7.8 kg | +14 lb +6.4 kg | +21 lb +9.5 kg | +25 lb +11.3 kg |
| 130 lb 59 kg | +18 lb +8.1 kg | +15 lb +6.8 kg | +23 lb +10.4 kg | +26 lb +11.7 kg |
| 140 lb 63.5 kg | +19 lb +8.6 kg | +16 lb +7.3 kg | +23 lb +10.4 kg | +28 lb +12.7 kg |
| 150 lb 68 kg | +20 lb +9.1 kg | +16 lb +7.2 kg | +24 lb +10.9 kg | +29 lb +13.1 kg |
| 160 lb 72.6 kg | +21 lb +9.5 kg | +16 lb +7.2 kg | +26 lb +11.8 kg | +30 lb +13.6 kg |
| 170 lb 77.1 kg | +21 lb +9.5 kg | +18 lb +8.1 kg | +27 lb +12.2 kg | +31 lb +14 kg |
| 180 lb 81.6 kg | +22 lb +10 kg | +18 lb +8.1 kg | +28 lb +12.7 kg | +33 lb +15 kg |
| 190 lb 86.2 kg | +23 lb +10.4 kg | +19 lb +8.7 kg | +29 lb +13.2 kg | +34 lb +15.4 kg |
| 200 lb 90.7 kg | +24 lb +10.9 kg | +20 lb +9.1 kg | +30 lb +13.6 kg | +36 lb +16.3 kg |
| 210 lb 95.3 kg | +24 lb +10.9 kg | +21 lb +9.5 kg | +31 lb +14 kg | +36 lb +16.3 kg |
| 220 lb 99.8 kg | +26 lb +11.8 kg | +21 lb +9.5 kg | +32 lb +14.5 kg | +37 lb +16.8 kg |
| 230 lb 104.3 kg | +26 lb +11.8 kg | +21 lb +9.5 kg | +33 lb +15 kg | +38 lb +17.2 kg |
| 240 lb 108.9 kg | +26 lb +11.8 kg | +22 lb +10 kg | +34 lb +15.4 kg | +39 lb +17.7 kg |
| 250 lb 113.4 kg | +28 lb +12.7 kg | +22 lb +10 kg | +35 lb +15.8 kg | +41 lb +18.6 kg |
| 260 lb 117.9 kg | +28 lb +12.7 kg | +24 lb +10.9 kg | +35 lb +15.9 kg | +42 lb +19.1 kg |
| 270 lb 122.5 kg | +29 lb +13.2 kg | +24 lb +10.9 kg | +37 lb +16.8 kg | +43 lb +19.5 kg |
| 280 lb 127 kg | +30 lb +13.6 kg | +24 lb +10.8 kg | +37 lb +16.8 kg | +44 lb +19.9 kg |
| 290 lb 131.5 kg | +30 lb +13.6 kg | +26 lb +11.8 kg | +39 lb +17.7 kg | +45 lb +20.4 kg |
| 300 lb 136.1 kg | +31 lb +14 kg | +26 lb +11.8 kg | +40 lb +18.1 kg | +46 lb +20.9 kg |
How Women’s Cable Deadlift and Romanian 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.
5.9 → 10.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the cable deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the cable deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +11 lb +5 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +13 lb +5.9 kg |
| 110 lb 49.9 kg | +12 lb +5.5 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +14 lb +6.3 kg |
| 120 lb 54.4 kg | +13 lb +5.9 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +15 lb +6.8 kg |
| 130 lb 59 kg | +13 lb +5.9 kg | +10 lb +4.6 kg | +11 lb +5 kg | +17 lb +7.7 kg |
| 140 lb 63.5 kg | +15 lb +6.8 kg | +11 lb +5 kg | +12 lb +5.4 kg | +17 lb +7.7 kg |
| 150 lb 68 kg | +15 lb +6.8 kg | +11 lb +5 kg | +12 lb +5.4 kg | +18 lb +8.1 kg |
| 160 lb 72.6 kg | +15 lb +6.8 kg | +11 lb +5 kg | +13 lb +5.9 kg | +19 lb +8.6 kg |
| 170 lb 77.1 kg | +17 lb +7.7 kg | +12 lb +5.4 kg | +13 lb +5.9 kg | +20 lb +9.1 kg |
| 180 lb 81.6 kg | +17 lb +7.8 kg | +13 lb +5.8 kg | +13 lb +5.9 kg | +20 lb +9.1 kg |
| 190 lb 86.2 kg | +18 lb +8.1 kg | +13 lb +5.9 kg | +14 lb +6.4 kg | +21 lb +9.5 kg |
| 200 lb 90.7 kg | +18 lb +8.2 kg | +14 lb +6.4 kg | +15 lb +6.8 kg | +22 lb +10 kg |
| 210 lb 95.3 kg | +19 lb +8.6 kg | +14 lb +6.4 kg | +15 lb +6.8 kg | +22 lb +10 kg |
| 220 lb 99.8 kg | +20 lb +9.1 kg | +15 lb +6.8 kg | +15 lb +6.8 kg | +23 lb +10.4 kg |
| 230 lb 104.3 kg | +20 lb +9.1 kg | +14 lb +6.4 kg | +16 lb +7.2 kg | +24 lb +10.9 kg |
| 240 lb 108.9 kg | +21 lb +9.5 kg | +15 lb +6.8 kg | +17 lb +7.7 kg | +24 lb +10.9 kg |
Cable Deadlift and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict cable deadlift test and a barbell Romanian deadlift. Use strict canonical Cable Deadlift and Romanian Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Cable Deadlift setup and load convention
the selected cable resistance for the strict cable deadlift setup valid Cable Deadlift reps pull from the approved low cable start to a controlled standing finish without turning the rep into a pull-through, squat, arm pull, or bounced stack rep Consistent setup, range, and finish quality across the entered set No substituted exercise 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.
Enter one recent Cable Deadlift result and one recent Romanian Deadlift result
Use each exercise’s canonical input: Displayed machine or cable resistance for Cable Deadlift and Total barbell weight for Romanian Deadlift.
Related Tools
- Cable Deadlift — View the individual Cable Deadlift standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Romanian Deadlift — 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.
- Kettlebell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.