Reverse Hyperextension vs Romanian Deadlift Strength Standards
Compare your reverse hyperextension 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: Weight used for Reverse Hyperextension and Total barbell weight for Romanian Deadlift. Use the entered weight for strict Reverse Hyperextension 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.
Reverse Hyperextension vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the reverse hyperextension 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 reverse hyperextension 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 Reverse Hyperextension / 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 Reverse Hyperextension vs Romanian Deadlift Standards
How to read the table: The first number is Reverse Hyperextension; 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 | 112 / 98 lb 50.8 / 44.5 kg | 154 / 126 lb 69.9 / 57.2 kg | 213 / 175 lb 96.6 / 79.4 kg | 280 / 224 lb 127 / 101.6 kg |
| 130 lb 59 kg | 118 / 103 lb 53.5 / 46.7 kg | 162 / 133 lb 73.5 / 60.3 kg | 225 / 185 lb 102.1 / 83.9 kg | 295 / 236 lb 133.8 / 107 kg |
| 140 lb 63.5 kg | 124 / 109 lb 56.2 / 49.4 kg | 171 / 140 lb 77.6 / 63.5 kg | 237 / 194 lb 107.5 / 88 kg | 310 / 248 lb 140.6 / 112.5 kg |
| 150 lb 68 kg | 130 / 114 lb 59 / 51.7 kg | 179 / 146 lb 81.2 / 66.2 kg | 248 / 203 lb 112.5 / 92.1 kg | 325 / 260 lb 147.4 / 117.9 kg |
| 160 lb 72.6 kg | 136 / 119 lb 61.7 / 54 kg | 186 / 152 lb 84.4 / 68.9 kg | 259 / 212 lb 117.5 / 96.2 kg | 339 / 271 lb 153.8 / 122.9 kg |
| 170 lb 77.1 kg | 141 / 123 lb 64 / 55.8 kg | 194 / 159 lb 88 / 72.1 kg | 269 / 221 lb 122 / 100.2 kg | 353 / 282 lb 160.1 / 127.9 kg |
| 180 lb 81.6 kg | 147 / 128 lb 66.7 / 58.1 kg | 202 / 165 lb 91.6 / 74.8 kg | 280 / 230 lb 127 / 104.3 kg | 367 / 293 lb 166.5 / 132.9 kg |
| 190 lb 86.2 kg | 152 / 133 lb 68.9 / 60.3 kg | 209 / 171 lb 94.8 / 77.6 kg | 290 / 238 lb 131.5 / 108 kg | 380 / 304 lb 172.4 / 137.9 kg |
| 200 lb 90.7 kg | 157 / 138 lb 71.2 / 62.6 kg | 216 / 177 lb 98 / 80.3 kg | 300 / 246 lb 136.1 / 111.6 kg | 393 / 315 lb 178.3 / 142.9 kg |
| 210 lb 95.3 kg | 162 / 142 lb 73.5 / 64.4 kg | 223 / 183 lb 101.2 / 83 kg | 310 / 254 lb 140.6 / 115.2 kg | 406 / 325 lb 184.2 / 147.4 kg |
| 220 lb 99.8 kg | 168 / 147 lb 76.2 / 66.7 kg | 230 / 189 lb 104.3 / 85.7 kg | 320 / 262 lb 145.1 / 118.8 kg | 419 / 335 lb 190.1 / 152 kg |
| 230 lb 104.3 kg | 173 / 151 lb 78.5 / 68.5 kg | 237 / 194 lb 107.5 / 88 kg | 329 / 270 lb 149.2 / 122.5 kg | 432 / 345 lb 196 / 156.5 kg |
| 240 lb 108.9 kg | 178 / 155 lb 80.7 / 70.3 kg | 244 / 200 lb 110.7 / 90.7 kg | 339 / 278 lb 153.8 / 126.1 kg | 444 / 355 lb 201.4 / 161 kg |
| 250 lb 113.4 kg | 183 / 160 lb 83 / 72.6 kg | 251 / 205 lb 113.9 / 93 kg | 348 / 286 lb 157.9 / 129.7 kg | 456 / 365 lb 206.8 / 165.6 kg |
| 260 lb 117.9 kg | 187 / 164 lb 84.8 / 74.4 kg | 258 / 211 lb 117 / 95.7 kg | 357 / 293 lb 161.9 / 132.9 kg | 468 / 375 lb 212.3 / 170.1 kg |
| 270 lb 122.5 kg | 192 / 168 lb 87.1 / 76.2 kg | 264 / 216 lb 119.7 / 98 kg | 367 / 301 lb 166.5 / 136.5 kg | 480 / 384 lb 217.7 / 174.2 kg |
| 280 lb 127 kg | 197 / 172 lb 89.4 / 78 kg | 271 / 221 lb 122.9 / 100.2 kg | 376 / 308 lb 170.6 / 139.7 kg | 492 / 394 lb 223.2 / 178.7 kg |
| 290 lb 131.5 kg | 201 / 176 lb 91.2 / 79.8 kg | 277 / 227 lb 125.6 / 103 kg | 384 / 316 lb 174.2 / 143.3 kg | 504 / 403 lb 228.6 / 182.8 kg |
| 300 lb 136.1 kg | 206 / 180 lb 93.4 / 81.6 kg | 283 / 232 lb 128.4 / 105.2 kg | 393 / 323 lb 178.3 / 146.5 kg | 515 / 412 lb 233.6 / 186.9 kg |
Women’s Reverse Hyperextension vs Romanian Deadlift Standards
How to read the table: The first number is Reverse Hyperextension; 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 | 92 / 57 lb 41.7 / 25.9 kg | 129 / 75 lb 58.5 / 34 kg | 178 / 103 lb 80.7 / 46.7 kg | 235 / 137 lb 106.6 / 62.1 kg |
| 110 lb 49.9 kg | 98 / 61 lb 44.5 / 27.7 kg | 137 / 80 lb 62.1 / 36.3 kg | 189 / 110 lb 85.7 / 49.9 kg | 250 / 146 lb 113.4 / 66.2 kg |
| 120 lb 54.4 kg | 103 / 65 lb 46.7 / 29.5 kg | 146 / 84 lb 66.2 / 38.1 kg | 201 / 116 lb 91.2 / 52.6 kg | 265 / 155 lb 120.2 / 70.3 kg |
| 130 lb 59 kg | 109 / 68 lb 49.4 / 30.8 kg | 154 / 89 lb 69.9 / 40.4 kg | 212 / 123 lb 96.2 / 55.8 kg | 280 / 164 lb 127 / 74.4 kg |
| 140 lb 63.5 kg | 115 / 72 lb 52.2 / 32.7 kg | 161 / 94 lb 73 / 42.6 kg | 223 / 129 lb 101.2 / 58.5 kg | 294 / 172 lb 133.4 / 78 kg |
| 150 lb 68 kg | 120 / 75 lb 54.4 / 34 kg | 169 / 98 lb 76.7 / 44.5 kg | 233 / 135 lb 105.7 / 61.2 kg | 308 / 180 lb 139.7 / 81.6 kg |
| 160 lb 72.6 kg | 125 / 78 lb 56.7 / 35.4 kg | 176 / 102 lb 79.8 / 46.3 kg | 243 / 141 lb 110.2 / 64 kg | 322 / 188 lb 146.1 / 85.3 kg |
| 170 lb 77.1 kg | 130 / 82 lb 59 / 37.2 kg | 184 / 107 lb 83.5 / 48.5 kg | 253 / 147 lb 114.8 / 66.7 kg | 335 / 196 lb 152 / 88.9 kg |
| 180 lb 81.6 kg | 136 / 85 lb 61.7 / 38.6 kg | 191 / 111 lb 86.6 / 50.3 kg | 263 / 152 lb 119.3 / 68.9 kg | 348 / 203 lb 157.9 / 92.1 kg |
| 190 lb 86.2 kg | 140 / 88 lb 63.5 / 39.9 kg | 198 / 115 lb 89.8 / 52.2 kg | 273 / 158 lb 123.8 / 71.7 kg | 361 / 211 lb 163.7 / 95.7 kg |
| 200 lb 90.7 kg | 145 / 91 lb 65.8 / 41.3 kg | 205 / 119 lb 93 / 54 kg | 282 / 164 lb 127.9 / 74.4 kg | 373 / 218 lb 169.2 / 98.9 kg |
| 210 lb 95.3 kg | 150 / 94 lb 68 / 42.6 kg | 211 / 123 lb 95.7 / 55.8 kg | 292 / 169 lb 132.4 / 76.7 kg | 385 / 225 lb 174.6 / 102.1 kg |
| 220 lb 99.8 kg | 155 / 97 lb 70.3 / 44 kg | 218 / 127 lb 98.9 / 57.6 kg | 301 / 174 lb 136.5 / 78.9 kg | 398 / 232 lb 180.5 / 105.2 kg |
| 230 lb 104.3 kg | 160 / 100 lb 72.6 / 45.4 kg | 225 / 130 lb 102.1 / 59 kg | 310 / 180 lb 140.6 / 81.6 kg | 410 / 239 lb 186 / 108.4 kg |
| 240 lb 108.9 kg | 164 / 103 lb 74.4 / 46.7 kg | 231 / 134 lb 104.8 / 60.8 kg | 319 / 185 lb 144.7 / 83.9 kg | 421 / 246 lb 191 / 111.6 kg |
How Your Reverse Hyperextension 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 reverse hyperextension strength level
The standards use the sex-specific thresholds from the individual Reverse Hyperextension 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 reverse hyperextension | 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 Reverse Hyperextension 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 reverse hyperextension 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.
25.4 → 46.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the reverse hyperextension standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the reverse hyperextension standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.3 kg | −28 lb −12.7 kg | −38 lb −17.2 kg | −56 lb −25.4 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −29 lb −13.2 kg | −40 lb −18.2 kg | −59 lb −26.8 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −31 lb −14.1 kg | −43 lb −19.5 kg | −62 lb −28.1 kg |
| 150 lb 68 kg | −16 lb −7.3 kg | −33 lb −15 kg | −45 lb −20.4 kg | −65 lb −29.5 kg |
| 160 lb 72.6 kg | −17 lb −7.7 kg | −34 lb −15.5 kg | −47 lb −21.3 kg | −68 lb −30.9 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −35 lb −15.9 kg | −48 lb −21.8 kg | −71 lb −32.2 kg |
| 180 lb 81.6 kg | −19 lb −8.6 kg | −37 lb −16.8 kg | −50 lb −22.7 kg | −74 lb −33.6 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −38 lb −17.2 kg | −52 lb −23.5 kg | −76 lb −34.5 kg |
| 200 lb 90.7 kg | −19 lb −8.6 kg | −39 lb −17.7 kg | −54 lb −24.5 kg | −78 lb −35.4 kg |
| 210 lb 95.3 kg | −20 lb −9.1 kg | −40 lb −18.2 kg | −56 lb −25.4 kg | −81 lb −36.8 kg |
| 220 lb 99.8 kg | −21 lb −9.5 kg | −41 lb −18.6 kg | −58 lb −26.3 kg | −84 lb −38.1 kg |
| 230 lb 104.3 kg | −22 lb −10 kg | −43 lb −19.5 kg | −59 lb −26.7 kg | −87 lb −39.5 kg |
| 240 lb 108.9 kg | −23 lb −10.4 kg | −44 lb −20 kg | −61 lb −27.7 kg | −89 lb −40.4 kg |
| 250 lb 113.4 kg | −23 lb −10.4 kg | −46 lb −20.9 kg | −62 lb −28.2 kg | −91 lb −41.2 kg |
| 260 lb 117.9 kg | −23 lb −10.4 kg | −47 lb −21.3 kg | −64 lb −29 kg | −93 lb −42.2 kg |
| 270 lb 122.5 kg | −24 lb −10.9 kg | −48 lb −21.7 kg | −66 lb −30 kg | −96 lb −43.5 kg |
| 280 lb 127 kg | −25 lb −11.4 kg | −50 lb −22.7 kg | −68 lb −30.9 kg | −98 lb −44.5 kg |
| 290 lb 131.5 kg | −25 lb −11.4 kg | −50 lb −22.6 kg | −68 lb −30.9 kg | −101 lb −45.8 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −51 lb −23.2 kg | −70 lb −31.8 kg | −103 lb −46.7 kg |
How Women’s Reverse Hyperextension 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.
44.5 → 79.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the reverse hyperextension standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the reverse hyperextension standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −35 lb −15.8 kg | −54 lb −24.5 kg | −75 lb −34 kg | −98 lb −44.5 kg |
| 110 lb 49.9 kg | −37 lb −16.8 kg | −57 lb −25.8 kg | −79 lb −35.8 kg | −104 lb −47.2 kg |
| 120 lb 54.4 kg | −38 lb −17.2 kg | −62 lb −28.1 kg | −85 lb −38.6 kg | −110 lb −49.9 kg |
| 130 lb 59 kg | −41 lb −18.6 kg | −65 lb −29.5 kg | −89 lb −40.4 kg | −116 lb −52.6 kg |
| 140 lb 63.5 kg | −43 lb −19.5 kg | −67 lb −30.4 kg | −94 lb −42.7 kg | −122 lb −55.4 kg |
| 150 lb 68 kg | −45 lb −20.4 kg | −71 lb −32.2 kg | −98 lb −44.5 kg | −128 lb −58.1 kg |
| 160 lb 72.6 kg | −47 lb −21.3 kg | −74 lb −33.5 kg | −102 lb −46.2 kg | −134 lb −60.8 kg |
| 170 lb 77.1 kg | −48 lb −21.8 kg | −77 lb −35 kg | −106 lb −48.1 kg | −139 lb −63.1 kg |
| 180 lb 81.6 kg | −51 lb −23.1 kg | −80 lb −36.3 kg | −111 lb −50.4 kg | −145 lb −65.8 kg |
| 190 lb 86.2 kg | −52 lb −23.6 kg | −83 lb −37.6 kg | −115 lb −52.1 kg | −150 lb −68 kg |
| 200 lb 90.7 kg | −54 lb −24.5 kg | −86 lb −39 kg | −118 lb −53.5 kg | −155 lb −70.3 kg |
| 210 lb 95.3 kg | −56 lb −25.4 kg | −88 lb −39.9 kg | −123 lb −55.7 kg | −160 lb −72.5 kg |
| 220 lb 99.8 kg | −58 lb −26.3 kg | −91 lb −41.3 kg | −127 lb −57.6 kg | −166 lb −75.3 kg |
| 230 lb 104.3 kg | −60 lb −27.2 kg | −95 lb −43.1 kg | −130 lb −59 kg | −171 lb −77.6 kg |
| 240 lb 108.9 kg | −61 lb −27.7 kg | −97 lb −44 kg | −134 lb −60.8 kg | −175 lb −79.4 kg |
Reverse Hyperextension and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict reverse hyperextension test and a barbell Romanian deadlift. Use strict canonical Reverse Hyperextension and Romanian Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Reverse Hyperextension setup and load convention
the entered weight for strict Reverse Hyperextension valid Reverse Hyperextension reps Extend the hips by raising the legs or pendulum through the defined range without uncontrolled swinging. A valid finish requires controlled hip extension and return without lumbar overextension or machine rebound 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 Reverse Hyperextension result and one recent Romanian Deadlift result
Use each exercise’s canonical input: Weight used for Reverse Hyperextension and Total barbell weight for Romanian Deadlift.
Related Tools
- Reverse Hyperextension — View the individual Reverse Hyperextension standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- GHD Back Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Glute Bridge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.