Barbell Squat vs Trap Bar Deadlift Strength Standards
Compare your barbell 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 working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a raw high-bar back squat with the bar on the traps, hip crease below the top of the knee, and a controlled full standing finish 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.
Barbell Squat vs Trap Bar Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell back 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 barbell back 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 Barbell 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 Barbell Squat vs Trap Bar Deadlift Standards
How to read the table: The first number is Barbell 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 | 244 / 140 lb 110.7 / 63.5 kg | 278 / 196 lb 126.1 / 88.9 kg | 314 / 252 lb 142.4 / 114.3 kg | 347 / 308 lb 157.4 / 139.7 kg |
| 130 lb 59 kg | 258 / 148 lb 117 / 67.1 kg | 293 / 207 lb 132.9 / 93.9 kg | 332 / 266 lb 150.6 / 120.7 kg | 366 / 325 lb 166 / 147.4 kg |
| 140 lb 63.5 kg | 271 / 155 lb 122.9 / 70.3 kg | 308 / 217 lb 139.7 / 98.4 kg | 348 / 279 lb 157.9 / 126.6 kg | 384 / 341 lb 174.2 / 154.7 kg |
| 150 lb 68 kg | 284 / 162 lb 128.8 / 73.5 kg | 322 / 227 lb 146.1 / 103 kg | 365 / 292 lb 165.6 / 132.4 kg | 402 / 357 lb 182.3 / 161.9 kg |
| 160 lb 72.6 kg | 296 / 169 lb 134.3 / 76.7 kg | 336 / 237 lb 152.4 / 107.5 kg | 381 / 305 lb 172.8 / 138.3 kg | 420 / 373 lb 190.5 / 169.2 kg |
| 170 lb 77.1 kg | 308 / 176 lb 139.7 / 79.8 kg | 350 / 247 lb 158.8 / 112 kg | 396 / 318 lb 179.6 / 144.2 kg | 437 / 388 lb 198.2 / 176 kg |
| 180 lb 81.6 kg | 320 / 183 lb 145.1 / 83 kg | 364 / 257 lb 165.1 / 116.6 kg | 412 / 330 lb 186.9 / 149.7 kg | 454 / 403 lb 205.9 / 182.8 kg |
| 190 lb 86.2 kg | 332 / 190 lb 150.6 / 86.2 kg | 377 / 266 lb 171 / 120.7 kg | 427 / 342 lb 193.7 / 155.1 kg | 471 / 418 lb 213.6 / 189.6 kg |
| 200 lb 90.7 kg | 344 / 197 lb 156 / 89.4 kg | 390 / 275 lb 176.9 / 124.7 kg | 442 / 354 lb 200.5 / 160.6 kg | 487 / 433 lb 220.9 / 196.4 kg |
| 210 lb 95.3 kg | 355 / 203 lb 161 / 92.1 kg | 403 / 284 lb 182.8 / 128.8 kg | 456 / 366 lb 206.8 / 166 kg | 503 / 447 lb 228.2 / 202.8 kg |
| 220 lb 99.8 kg | 366 / 210 lb 166 / 95.3 kg | 416 / 293 lb 188.7 / 132.9 kg | 471 / 377 lb 213.6 / 171 kg | 519 / 461 lb 235.4 / 209.1 kg |
| 230 lb 104.3 kg | 377 / 216 lb 171 / 98 kg | 428 / 302 lb 194.1 / 137 kg | 485 / 388 lb 220 / 176 kg | 535 / 475 lb 242.7 / 215.5 kg |
| 240 lb 108.9 kg | 388 / 222 lb 176 / 100.7 kg | 441 / 311 lb 200 / 141.1 kg | 499 / 400 lb 226.3 / 181.4 kg | 550 / 488 lb 249.5 / 221.4 kg |
| 250 lb 113.4 kg | 399 / 228 lb 181 / 103.4 kg | 453 / 319 lb 205.5 / 144.7 kg | 513 / 411 lb 232.7 / 186.4 kg | 566 / 502 lb 256.7 / 227.7 kg |
| 260 lb 117.9 kg | 409 / 234 lb 185.5 / 106.1 kg | 465 / 328 lb 210.9 / 148.8 kg | 526 / 422 lb 238.6 / 191.4 kg | 581 / 515 lb 263.5 / 233.6 kg |
| 270 lb 122.5 kg | 420 / 240 lb 190.5 / 108.9 kg | 477 / 336 lb 216.4 / 152.4 kg | 540 / 432 lb 244.9 / 196 kg | 595 / 528 lb 269.9 / 239.5 kg |
| 280 lb 127 kg | 430 / 246 lb 195 / 111.6 kg | 488 / 344 lb 221.4 / 156 kg | 553 / 443 lb 250.8 / 200.9 kg | 610 / 541 lb 276.7 / 245.4 kg |
| 290 lb 131.5 kg | 440 / 252 lb 199.6 / 114.3 kg | 500 / 353 lb 226.8 / 160.1 kg | 566 / 453 lb 256.7 / 205.5 kg | 624 / 554 lb 283 / 251.3 kg |
| 300 lb 136.1 kg | 450 / 258 lb 204.1 / 117 kg | 511 / 361 lb 231.8 / 163.7 kg | 579 / 464 lb 262.6 / 210.5 kg | 639 / 567 lb 289.8 / 257.2 kg |
Women’s Barbell Squat vs Trap Bar Deadlift Standards
How to read the table: The first number is Barbell 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 | 143 / 86 lb 64.9 / 39 kg | 166 / 126 lb 75.3 / 57.2 kg | 197 / 172 lb 89.4 / 78 kg | 220 / 217 lb 99.8 / 98.4 kg |
| 110 lb 49.9 kg | 153 / 92 lb 69.4 / 41.7 kg | 177 / 134 lb 80.3 / 60.8 kg | 210 / 183 lb 95.3 / 83 kg | 234 / 232 lb 106.1 / 105.2 kg |
| 120 lb 54.4 kg | 162 / 97 lb 73.5 / 44 kg | 188 / 142 lb 85.3 / 64.4 kg | 222 / 194 lb 100.7 / 88 kg | 248 / 246 lb 112.5 / 111.6 kg |
| 130 lb 59 kg | 171 / 103 lb 77.6 / 46.7 kg | 198 / 150 lb 89.8 / 68 kg | 235 / 205 lb 106.6 / 93 kg | 262 / 259 lb 118.8 / 117.5 kg |
| 140 lb 63.5 kg | 180 / 108 lb 81.6 / 49 kg | 208 / 158 lb 94.3 / 71.7 kg | 246 / 215 lb 111.6 / 97.5 kg | 275 / 272 lb 124.7 / 123.4 kg |
| 150 lb 68 kg | 188 / 113 lb 85.3 / 51.3 kg | 218 / 165 lb 98.9 / 74.8 kg | 258 / 225 lb 117 / 102.1 kg | 288 / 285 lb 130.6 / 129.3 kg |
| 160 lb 72.6 kg | 196 / 118 lb 88.9 / 53.5 kg | 228 / 172 lb 103.4 / 78 kg | 269 / 235 lb 122 / 106.6 kg | 301 / 298 lb 136.5 / 135.2 kg |
| 170 lb 77.1 kg | 204 / 123 lb 92.5 / 55.8 kg | 237 / 179 lb 107.5 / 81.2 kg | 280 / 245 lb 127 / 111.1 kg | 313 / 310 lb 142 / 140.6 kg |
| 180 lb 81.6 kg | 212 / 128 lb 96.2 / 58.1 kg | 246 / 186 lb 111.6 / 84.4 kg | 291 / 254 lb 132 / 115.2 kg | 325 / 322 lb 147.4 / 146.1 kg |
| 190 lb 86.2 kg | 220 / 132 lb 99.8 / 59.9 kg | 255 / 193 lb 115.7 / 87.5 kg | 302 / 263 lb 137 / 119.3 kg | 337 / 334 lb 152.9 / 151.5 kg |
| 200 lb 90.7 kg | 228 / 137 lb 103.4 / 62.1 kg | 264 / 200 lb 119.7 / 90.7 kg | 313 / 273 lb 142 / 123.8 kg | 349 / 345 lb 158.3 / 156.5 kg |
| 210 lb 95.3 kg | 235 / 141 lb 106.6 / 64 kg | 273 / 206 lb 123.8 / 93.4 kg | 323 / 282 lb 146.5 / 127.9 kg | 360 / 357 lb 163.3 / 161.9 kg |
| 220 lb 99.8 kg | 243 / 146 lb 110.2 / 66.2 kg | 281 / 213 lb 127.5 / 96.6 kg | 333 / 290 lb 151 / 131.5 kg | 372 / 368 lb 168.7 / 166.9 kg |
| 230 lb 104.3 kg | 250 / 150 lb 113.4 / 68 kg | 290 / 219 lb 131.5 / 99.3 kg | 343 / 299 lb 155.6 / 135.6 kg | 383 / 379 lb 173.7 / 171.9 kg |
| 240 lb 108.9 kg | 257 / 155 lb 116.6 / 70.3 kg | 298 / 226 lb 135.2 / 102.5 kg | 353 / 308 lb 160.1 / 139.7 kg | 394 / 390 lb 178.7 / 176.9 kg |
How Your Barbell Squat 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 barbell back squat strength level
The standards use the sex-specific high-bar, full-depth back squat thresholds from the individual tool after its approved two-thirds scaling migration. 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 squat more 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 barbell squat | Use total-barbell estimated max and adjust 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 Barbell Squat 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 barbell back 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.
17.7 → 32.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the barbell back squat standard. A plus sign means the trap bar deadlift standard is higher. A minus sign means the barbell back squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −104 lb −47.2 kg | −82 lb −37.2 kg | −62 lb −28.1 kg | −39 lb −17.7 kg |
| 130 lb 59 kg | −110 lb −49.9 kg | −86 lb −39 kg | −66 lb −29.9 kg | −41 lb −18.6 kg |
| 140 lb 63.5 kg | −116 lb −52.6 kg | −91 lb −41.3 kg | −69 lb −31.3 kg | −43 lb −19.5 kg |
| 150 lb 68 kg | −122 lb −55.3 kg | −95 lb −43.1 kg | −73 lb −33.2 kg | −45 lb −20.4 kg |
| 160 lb 72.6 kg | −127 lb −57.6 kg | −99 lb −44.9 kg | −76 lb −34.5 kg | −47 lb −21.3 kg |
| 170 lb 77.1 kg | −132 lb −59.9 kg | −103 lb −46.8 kg | −78 lb −35.4 kg | −49 lb −22.2 kg |
| 180 lb 81.6 kg | −137 lb −62.1 kg | −107 lb −48.5 kg | −82 lb −37.2 kg | −51 lb −23.1 kg |
| 190 lb 86.2 kg | −142 lb −64.4 kg | −111 lb −50.3 kg | −85 lb −38.6 kg | −53 lb −24 kg |
| 200 lb 90.7 kg | −147 lb −66.6 kg | −115 lb −52.2 kg | −88 lb −39.9 kg | −54 lb −24.5 kg |
| 210 lb 95.3 kg | −152 lb −68.9 kg | −119 lb −54 kg | −90 lb −40.8 kg | −56 lb −25.4 kg |
| 220 lb 99.8 kg | −156 lb −70.7 kg | −123 lb −55.8 kg | −94 lb −42.6 kg | −58 lb −26.3 kg |
| 230 lb 104.3 kg | −161 lb −73 kg | −126 lb −57.1 kg | −97 lb −44 kg | −60 lb −27.2 kg |
| 240 lb 108.9 kg | −166 lb −75.3 kg | −130 lb −58.9 kg | −99 lb −44.9 kg | −62 lb −28.1 kg |
| 250 lb 113.4 kg | −171 lb −77.6 kg | −134 lb −60.8 kg | −102 lb −46.3 kg | −64 lb −29 kg |
| 260 lb 117.9 kg | −175 lb −79.4 kg | −137 lb −62.1 kg | −104 lb −47.2 kg | −66 lb −29.9 kg |
| 270 lb 122.5 kg | −180 lb −81.6 kg | −141 lb −64 kg | −108 lb −48.9 kg | −67 lb −30.4 kg |
| 280 lb 127 kg | −184 lb −83.4 kg | −144 lb −65.4 kg | −110 lb −49.9 kg | −69 lb −31.3 kg |
| 290 lb 131.5 kg | −188 lb −85.3 kg | −147 lb −66.7 kg | −113 lb −51.2 kg | −70 lb −31.7 kg |
| 300 lb 136.1 kg | −192 lb −87.1 kg | −150 lb −68.1 kg | −115 lb −52.1 kg | −72 lb −32.6 kg |
How Women’s Barbell Squat 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.
1.4 → 1.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the barbell back squat standard. A plus sign means the trap bar deadlift standard is higher. A minus sign means the barbell back squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −57 lb −25.9 kg | −40 lb −18.1 kg | −25 lb −11.4 kg | −3 lb −1.4 kg |
| 110 lb 49.9 kg | −61 lb −27.7 kg | −43 lb −19.5 kg | −27 lb −12.3 kg | −2 lb −0.9 kg |
| 120 lb 54.4 kg | −65 lb −29.5 kg | −46 lb −20.9 kg | −28 lb −12.7 kg | −2 lb −0.9 kg |
| 130 lb 59 kg | −68 lb −30.9 kg | −48 lb −21.8 kg | −30 lb −13.6 kg | −3 lb −1.3 kg |
| 140 lb 63.5 kg | −72 lb −32.6 kg | −50 lb −22.6 kg | −31 lb −14.1 kg | −3 lb −1.3 kg |
| 150 lb 68 kg | −75 lb −34 kg | −53 lb −24.1 kg | −33 lb −14.9 kg | −3 lb −1.3 kg |
| 160 lb 72.6 kg | −78 lb −35.4 kg | −56 lb −25.4 kg | −34 lb −15.4 kg | −3 lb −1.3 kg |
| 170 lb 77.1 kg | −81 lb −36.7 kg | −58 lb −26.3 kg | −35 lb −15.9 kg | −3 lb −1.4 kg |
| 180 lb 81.6 kg | −84 lb −38.1 kg | −60 lb −27.2 kg | −37 lb −16.8 kg | −3 lb −1.3 kg |
| 190 lb 86.2 kg | −88 lb −39.9 kg | −62 lb −28.2 kg | −39 lb −17.7 kg | −3 lb −1.4 kg |
| 200 lb 90.7 kg | −91 lb −41.3 kg | −64 lb −29 kg | −40 lb −18.2 kg | −4 lb −1.8 kg |
| 210 lb 95.3 kg | −94 lb −42.6 kg | −67 lb −30.4 kg | −41 lb −18.6 kg | −3 lb −1.4 kg |
| 220 lb 99.8 kg | −97 lb −44 kg | −68 lb −30.9 kg | −43 lb −19.5 kg | −4 lb −1.8 kg |
| 230 lb 104.3 kg | −100 lb −45.4 kg | −71 lb −32.2 kg | −44 lb −20 kg | −4 lb −1.8 kg |
| 240 lb 108.9 kg | −102 lb −46.3 kg | −72 lb −32.7 kg | −45 lb −20.4 kg | −4 lb −1.8 kg |
Barbell Squat and Trap Bar Deadlift Exercises Used by This Calculator
This calculator uses a full-depth high-bar back squat and a strict trap bar deadlift. Use strict canonical Barbell Squat and Trap Bar Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a raw high-bar squat below parallel
Enter the bar plus all plates. Keep the bar high on the traps, descend until the hip crease passes below the top of the knee, and stand to full hip and knee extension. Do not enter per-side plates, low-bar, box, pin, partial, Smith-machine, hack-squat, wrapped, suited, or assisted results.
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 Barbell Squat result and one recent Trap Bar Deadlift result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Back Squat (High-Bar, Full Depth) — View the individual Barbell Squat standards and next strength-level target.
- Trap Bar Deadlift — View the individual Trap Bar Deadlift standards and next strength-level target.
- Atlas Stone — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Clean and Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Clean — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Continental Clean — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.