Romanian Deadlift vs Barbell Glute Bridge Strength Standards
Compare your Romanian deadlift and barbell glute bridge 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 working weight 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 floor-based barbell glute bridge with the shoulders and upper back on the floor and a controlled full hip 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.
Romanian Deadlift vs Barbell Glute Bridge Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Romanian deadlift and barbell glute bridge 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 barbell glute bridge.
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 / Barbell Glute Bridge, 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 Barbell Glute Bridge Standards
How to read the table: The first number is Romanian Deadlift; the second is Barbell Glute Bridge. 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 / 115 lb 44.5 / 52.2 kg | 126 / 158 lb 57.2 / 71.7 kg | 175 / 215 lb 79.4 / 97.5 kg | 224 / 278 lb 101.6 / 126.1 kg |
| 130 lb 59 kg | 103 / 121 lb 46.7 / 54.9 kg | 133 / 166 lb 60.3 / 75.3 kg | 185 / 227 lb 83.9 / 103 kg | 236 / 294 lb 107 / 133.4 kg |
| 140 lb 63.5 kg | 109 / 127 lb 49.4 / 57.6 kg | 140 / 175 lb 63.5 / 79.4 kg | 194 / 238 lb 88 / 108 kg | 248 / 308 lb 112.5 / 139.7 kg |
| 150 lb 68 kg | 114 / 133 lb 51.7 / 60.3 kg | 146 / 183 lb 66.2 / 83 kg | 203 / 249 lb 92.1 / 112.9 kg | 260 / 323 lb 117.9 / 146.5 kg |
| 160 lb 72.6 kg | 119 / 139 lb 54 / 63 kg | 152 / 191 lb 68.9 / 86.6 kg | 212 / 260 lb 96.2 / 117.9 kg | 271 / 337 lb 122.9 / 152.9 kg |
| 170 lb 77.1 kg | 123 / 145 lb 55.8 / 65.8 kg | 159 / 199 lb 72.1 / 90.3 kg | 221 / 271 lb 100.2 / 122.9 kg | 282 / 351 lb 127.9 / 159.2 kg |
| 180 lb 81.6 kg | 128 / 150 lb 58.1 / 68 kg | 165 / 206 lb 74.8 / 93.4 kg | 230 / 282 lb 104.3 / 127.9 kg | 293 / 365 lb 132.9 / 165.6 kg |
| 190 lb 86.2 kg | 133 / 156 lb 60.3 / 70.8 kg | 171 / 214 lb 77.6 / 97.1 kg | 238 / 292 lb 108 / 132.4 kg | 304 / 378 lb 137.9 / 171.5 kg |
| 200 lb 90.7 kg | 138 / 161 lb 62.6 / 73 kg | 177 / 221 lb 80.3 / 100.2 kg | 246 / 302 lb 111.6 / 137 kg | 315 / 391 lb 142.9 / 177.4 kg |
| 210 lb 95.3 kg | 142 / 167 lb 64.4 / 75.7 kg | 183 / 229 lb 83 / 103.9 kg | 254 / 312 lb 115.2 / 141.5 kg | 325 / 404 lb 147.4 / 183.3 kg |
| 220 lb 99.8 kg | 147 / 172 lb 66.7 / 78 kg | 189 / 236 lb 85.7 / 107 kg | 262 / 322 lb 118.8 / 146.1 kg | 335 / 417 lb 152 / 189.1 kg |
| 230 lb 104.3 kg | 151 / 177 lb 68.5 / 80.3 kg | 194 / 243 lb 88 / 110.2 kg | 270 / 332 lb 122.5 / 150.6 kg | 345 / 429 lb 156.5 / 194.6 kg |
| 240 lb 108.9 kg | 155 / 182 lb 70.3 / 82.6 kg | 200 / 250 lb 90.7 / 113.4 kg | 278 / 341 lb 126.1 / 154.7 kg | 355 / 442 lb 161 / 200.5 kg |
| 250 lb 113.4 kg | 160 / 187 lb 72.6 / 84.8 kg | 205 / 257 lb 93 / 116.6 kg | 286 / 351 lb 129.7 / 159.2 kg | 365 / 454 lb 165.6 / 205.9 kg |
| 260 lb 117.9 kg | 164 / 192 lb 74.4 / 87.1 kg | 211 / 264 lb 95.7 / 119.7 kg | 293 / 360 lb 132.9 / 163.3 kg | 375 / 466 lb 170.1 / 211.4 kg |
| 270 lb 122.5 kg | 168 / 197 lb 76.2 / 89.4 kg | 216 / 270 lb 98 / 122.5 kg | 301 / 369 lb 136.5 / 167.4 kg | 384 / 478 lb 174.2 / 216.8 kg |
| 280 lb 127 kg | 172 / 202 lb 78 / 91.6 kg | 221 / 277 lb 100.2 / 125.6 kg | 308 / 378 lb 139.7 / 171.5 kg | 394 / 490 lb 178.7 / 222.3 kg |
| 290 lb 131.5 kg | 176 / 207 lb 79.8 / 93.9 kg | 227 / 284 lb 103 / 128.8 kg | 316 / 387 lb 143.3 / 175.5 kg | 403 / 501 lb 182.8 / 227.2 kg |
| 300 lb 136.1 kg | 180 / 212 lb 81.6 / 96.2 kg | 232 / 290 lb 105.2 / 131.5 kg | 323 / 396 lb 146.5 / 179.6 kg | 412 / 513 lb 186.9 / 232.7 kg |
Women’s Romanian Deadlift vs Barbell Glute Bridge Standards
How to read the table: The first number is Romanian Deadlift; the second is Barbell Glute Bridge. 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 / 85 lb 25.9 / 38.6 kg | 75 / 121 lb 34 / 54.9 kg | 103 / 166 lb 46.7 / 75.3 kg | 137 / 217 lb 62.1 / 98.4 kg |
| 110 lb 49.9 kg | 61 / 91 lb 27.7 / 41.3 kg | 80 / 129 lb 36.3 / 58.5 kg | 110 / 176 lb 49.9 / 79.8 kg | 146 / 232 lb 66.2 / 105.2 kg |
| 120 lb 54.4 kg | 65 / 97 lb 29.5 / 44 kg | 84 / 137 lb 38.1 / 62.1 kg | 116 / 187 lb 52.6 / 84.8 kg | 155 / 246 lb 70.3 / 111.6 kg |
| 130 lb 59 kg | 68 / 102 lb 30.8 / 46.3 kg | 89 / 145 lb 40.4 / 65.8 kg | 123 / 197 lb 55.8 / 89.4 kg | 164 / 259 lb 74.4 / 117.5 kg |
| 140 lb 63.5 kg | 72 / 107 lb 32.7 / 48.5 kg | 94 / 152 lb 42.6 / 68.9 kg | 129 / 207 lb 58.5 / 93.9 kg | 172 / 272 lb 78 / 123.4 kg |
| 150 lb 68 kg | 75 / 112 lb 34 / 50.8 kg | 98 / 159 lb 44.5 / 72.1 kg | 135 / 217 lb 61.2 / 98.4 kg | 180 / 285 lb 81.6 / 129.3 kg |
| 160 lb 72.6 kg | 78 / 117 lb 35.4 / 53.1 kg | 102 / 166 lb 46.3 / 75.3 kg | 141 / 227 lb 64 / 103 kg | 188 / 298 lb 85.3 / 135.2 kg |
| 170 lb 77.1 kg | 82 / 122 lb 37.2 / 55.3 kg | 107 / 173 lb 48.5 / 78.5 kg | 147 / 236 lb 66.7 / 107 kg | 196 / 310 lb 88.9 / 140.6 kg |
| 180 lb 81.6 kg | 85 / 126 lb 38.6 / 57.2 kg | 111 / 180 lb 50.3 / 81.6 kg | 152 / 245 lb 68.9 / 111.1 kg | 203 / 322 lb 92.1 / 146.1 kg |
| 190 lb 86.2 kg | 88 / 131 lb 39.9 / 59.4 kg | 115 / 186 lb 52.2 / 84.4 kg | 158 / 254 lb 71.7 / 115.2 kg | 211 / 334 lb 95.7 / 151.5 kg |
| 200 lb 90.7 kg | 91 / 136 lb 41.3 / 61.7 kg | 119 / 193 lb 54 / 87.5 kg | 164 / 263 lb 74.4 / 119.3 kg | 218 / 345 lb 98.9 / 156.5 kg |
| 210 lb 95.3 kg | 94 / 140 lb 42.6 / 63.5 kg | 123 / 199 lb 55.8 / 90.3 kg | 169 / 272 lb 76.7 / 123.4 kg | 225 / 357 lb 102.1 / 161.9 kg |
| 220 lb 99.8 kg | 97 / 145 lb 44 / 65.8 kg | 127 / 205 lb 57.6 / 93 kg | 174 / 280 lb 78.9 / 127 kg | 232 / 368 lb 105.2 / 166.9 kg |
| 230 lb 104.3 kg | 100 / 149 lb 45.4 / 67.6 kg | 130 / 211 lb 59 / 95.7 kg | 180 / 289 lb 81.6 / 131.1 kg | 239 / 379 lb 108.4 / 171.9 kg |
| 240 lb 108.9 kg | 103 / 153 lb 46.7 / 69.4 kg | 134 / 218 lb 60.8 / 98.9 kg | 185 / 297 lb 83.9 / 134.7 kg | 246 / 390 lb 111.6 / 176.9 kg |
How Your Romanian Deadlift vs Barbell Glute Bridge 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 barbell glute bridge strength level
The barbell glute bridge standards use the sex-specific standards from the individual Barbell Glute Bridge 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 bridge 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 Romanian deadlift | Adjust Romanian deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell glute bridge | Adjust barbell glute bridge 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 Barbell Glute Bridge 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 glute bridge 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.
24.5 → 45.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell glute bridge standard minus the Romanian deadlift standard. A plus sign means the barbell glute bridge standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +17 lb +7.7 kg | +32 lb +14.5 kg | +40 lb +18.1 kg | +54 lb +24.5 kg |
| 130 lb 59 kg | +18 lb +8.2 kg | +33 lb +15 kg | +42 lb +19.1 kg | +58 lb +26.4 kg |
| 140 lb 63.5 kg | +18 lb +8.2 kg | +35 lb +15.9 kg | +44 lb +20 kg | +60 lb +27.2 kg |
| 150 lb 68 kg | +19 lb +8.6 kg | +37 lb +16.8 kg | +46 lb +20.8 kg | +63 lb +28.6 kg |
| 160 lb 72.6 kg | +20 lb +9 kg | +39 lb +17.7 kg | +48 lb +21.7 kg | +66 lb +30 kg |
| 170 lb 77.1 kg | +22 lb +10 kg | +40 lb +18.2 kg | +50 lb +22.7 kg | +69 lb +31.3 kg |
| 180 lb 81.6 kg | +22 lb +9.9 kg | +41 lb +18.6 kg | +52 lb +23.6 kg | +72 lb +32.7 kg |
| 190 lb 86.2 kg | +23 lb +10.5 kg | +43 lb +19.5 kg | +54 lb +24.4 kg | +74 lb +33.6 kg |
| 200 lb 90.7 kg | +23 lb +10.4 kg | +44 lb +19.9 kg | +56 lb +25.4 kg | +76 lb +34.5 kg |
| 210 lb 95.3 kg | +25 lb +11.3 kg | +46 lb +20.9 kg | +58 lb +26.3 kg | +79 lb +35.9 kg |
| 220 lb 99.8 kg | +25 lb +11.3 kg | +47 lb +21.3 kg | +60 lb +27.3 kg | +82 lb +37.1 kg |
| 230 lb 104.3 kg | +26 lb +11.8 kg | +49 lb +22.2 kg | +62 lb +28.1 kg | +84 lb +38.1 kg |
| 240 lb 108.9 kg | +27 lb +12.3 kg | +50 lb +22.7 kg | +63 lb +28.6 kg | +87 lb +39.5 kg |
| 250 lb 113.4 kg | +27 lb +12.2 kg | +52 lb +23.6 kg | +65 lb +29.5 kg | +89 lb +40.3 kg |
| 260 lb 117.9 kg | +28 lb +12.7 kg | +53 lb +24 kg | +67 lb +30.4 kg | +91 lb +41.3 kg |
| 270 lb 122.5 kg | +29 lb +13.2 kg | +54 lb +24.5 kg | +68 lb +30.9 kg | +94 lb +42.6 kg |
| 280 lb 127 kg | +30 lb +13.6 kg | +56 lb +25.4 kg | +70 lb +31.8 kg | +96 lb +43.6 kg |
| 290 lb 131.5 kg | +31 lb +14.1 kg | +57 lb +25.8 kg | +71 lb +32.2 kg | +98 lb +44.4 kg |
| 300 lb 136.1 kg | +32 lb +14.6 kg | +58 lb +26.3 kg | +73 lb +33.1 kg | +101 lb +45.8 kg |
How Women’s Romanian Deadlift and Barbell Glute Bridge Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
36.3 → 65.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell glute bridge standard minus the Romanian deadlift standard. A plus sign means the barbell glute bridge standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +28 lb +12.7 kg | +46 lb +20.9 kg | +63 lb +28.6 kg | +80 lb +36.3 kg |
| 110 lb 49.9 kg | +30 lb +13.6 kg | +49 lb +22.2 kg | +66 lb +29.9 kg | +86 lb +39 kg |
| 120 lb 54.4 kg | +32 lb +14.5 kg | +53 lb +24 kg | +71 lb +32.2 kg | +91 lb +41.3 kg |
| 130 lb 59 kg | +34 lb +15.5 kg | +56 lb +25.4 kg | +74 lb +33.6 kg | +95 lb +43.1 kg |
| 140 lb 63.5 kg | +35 lb +15.8 kg | +58 lb +26.3 kg | +78 lb +35.4 kg | +100 lb +45.4 kg |
| 150 lb 68 kg | +37 lb +16.8 kg | +61 lb +27.6 kg | +82 lb +37.2 kg | +105 lb +47.7 kg |
| 160 lb 72.6 kg | +39 lb +17.7 kg | +64 lb +29 kg | +86 lb +39 kg | +110 lb +49.9 kg |
| 170 lb 77.1 kg | +40 lb +18.1 kg | +66 lb +30 kg | +89 lb +40.3 kg | +114 lb +51.7 kg |
| 180 lb 81.6 kg | +41 lb +18.6 kg | +69 lb +31.3 kg | +93 lb +42.2 kg | +119 lb +54 kg |
| 190 lb 86.2 kg | +43 lb +19.5 kg | +71 lb +32.2 kg | +96 lb +43.5 kg | +123 lb +55.8 kg |
| 200 lb 90.7 kg | +45 lb +20.4 kg | +74 lb +33.5 kg | +99 lb +44.9 kg | +127 lb +57.6 kg |
| 210 lb 95.3 kg | +46 lb +20.9 kg | +76 lb +34.5 kg | +103 lb +46.7 kg | +132 lb +59.8 kg |
| 220 lb 99.8 kg | +48 lb +21.8 kg | +78 lb +35.4 kg | +106 lb +48.1 kg | +136 lb +61.7 kg |
| 230 lb 104.3 kg | +49 lb +22.2 kg | +81 lb +36.7 kg | +109 lb +49.5 kg | +140 lb +63.5 kg |
| 240 lb 108.9 kg | +50 lb +22.7 kg | +84 lb +38.1 kg | +112 lb +50.8 kg | +144 lb +65.3 kg |
Romanian Deadlift and Barbell Glute Bridge Exercises Used by This Calculator
This calculator uses a barbell Romanian deadlift and a floor-based barbell glute bridge. Use strict canonical Romanian Deadlift and Barbell Glute Bridge 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 floor-based barbell glute bridge
Keep the shoulders and upper back on the floor, drive through planted feet, raise the bar to a controlled hip lockout, and return to the same bottom position. Do not enter a bench-supported hip thrust, Smith-machine bridge, machine glute drive, partial rep, or barbell weight that excludes part of the loaded total.
Enter one recent Romanian Deadlift result and one recent Barbell Glute Bridge result
Enter the canonical working weight 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.
- Barbell Glute Bridge — View the individual Barbell Glute Bridge 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.