Belt Squat vs Barbell Deadlift Strength Standards
Compare your belt squat 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict belt squat on one tested machine using consistent belt, stance, depth, support, and lockout 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.
Belt Squat vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the belt squat 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 belt squat 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 Belt Squat / 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 Belt Squat vs Barbell Deadlift Standards
How to read the table: The first number is Belt Squat; 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 | 175 / 252 lb 79.4 / 114.3 kg | 221 / 322 lb 100.2 / 146.1 kg | 269 / 371 lb 122 / 168.3 kg | 316 / 420 lb 143.3 / 190.5 kg |
| 130 lb 59 kg | 185 / 266 lb 83.9 / 120.7 kg | 233 / 339 lb 105.7 / 153.8 kg | 283 / 391 lb 128.4 / 177.4 kg | 333 / 443 lb 151 / 200.9 kg |
| 140 lb 63.5 kg | 194 / 279 lb 88 / 126.6 kg | 245 / 357 lb 111.1 / 161.9 kg | 298 / 411 lb 135.2 / 186.4 kg | 350 / 465 lb 158.8 / 210.9 kg |
| 150 lb 68 kg | 203 / 292 lb 92.1 / 132.4 kg | 256 / 373 lb 116.1 / 169.2 kg | 312 / 431 lb 141.5 / 195.5 kg | 366 / 487 lb 166 / 220.9 kg |
| 160 lb 72.6 kg | 212 / 305 lb 96.2 / 138.3 kg | 268 / 390 lb 121.6 / 176.9 kg | 325 / 449 lb 147.4 / 203.7 kg | 383 / 508 lb 173.7 / 230.4 kg |
| 170 lb 77.1 kg | 221 / 318 lb 100.2 / 144.2 kg | 279 / 406 lb 126.6 / 184.2 kg | 339 / 468 lb 153.8 / 212.3 kg | 398 / 529 lb 180.5 / 240 kg |
| 180 lb 81.6 kg | 230 / 330 lb 104.3 / 149.7 kg | 289 / 422 lb 131.1 / 191.4 kg | 352 / 486 lb 159.7 / 220.4 kg | 414 / 550 lb 187.8 / 249.5 kg |
| 190 lb 86.2 kg | 238 / 342 lb 108 / 155.1 kg | 300 / 437 lb 136.1 / 198.2 kg | 365 / 504 lb 165.6 / 228.6 kg | 429 / 570 lb 194.6 / 258.5 kg |
| 200 lb 90.7 kg | 246 / 354 lb 111.6 / 160.6 kg | 310 / 452 lb 140.6 / 205 kg | 378 / 522 lb 171.5 / 236.8 kg | 444 / 590 lb 201.4 / 267.6 kg |
| 210 lb 95.3 kg | 254 / 366 lb 115.2 / 166 kg | 321 / 467 lb 145.6 / 211.8 kg | 390 / 539 lb 176.9 / 244.5 kg | 459 / 609 lb 208.2 / 276.2 kg |
| 220 lb 99.8 kg | 262 / 377 lb 118.8 / 171 kg | 331 / 482 lb 150.1 / 218.6 kg | 402 / 556 lb 182.3 / 252.2 kg | 473 / 629 lb 214.5 / 285.3 kg |
| 230 lb 104.3 kg | 270 / 388 lb 122.5 / 176 kg | 341 / 496 lb 154.7 / 225 kg | 415 / 572 lb 188.2 / 259.5 kg | 487 / 647 lb 220.9 / 293.5 kg |
| 240 lb 108.9 kg | 278 / 400 lb 126.1 / 181.4 kg | 351 / 511 lb 159.2 / 231.8 kg | 427 / 589 lb 193.7 / 267.2 kg | 501 / 666 lb 227.2 / 302.1 kg |
| 250 lb 113.4 kg | 286 / 411 lb 129.7 / 186.4 kg | 360 / 525 lb 163.3 / 238.1 kg | 438 / 605 lb 198.7 / 274.4 kg | 515 / 684 lb 233.6 / 310.3 kg |
| 260 lb 117.9 kg | 293 / 422 lb 132.9 / 191.4 kg | 370 / 539 lb 167.8 / 244.5 kg | 450 / 621 lb 204.1 / 281.7 kg | 529 / 703 lb 240 / 318.9 kg |
| 270 lb 122.5 kg | 301 / 432 lb 136.5 / 196 kg | 379 / 552 lb 171.9 / 250.4 kg | 461 / 637 lb 209.1 / 288.9 kg | 542 / 720 lb 245.8 / 326.6 kg |
| 280 lb 127 kg | 308 / 443 lb 139.7 / 200.9 kg | 388 / 566 lb 176 / 256.7 kg | 473 / 653 lb 214.5 / 296.2 kg | 556 / 738 lb 252.2 / 334.8 kg |
| 290 lb 131.5 kg | 316 / 453 lb 143.3 / 205.5 kg | 398 / 579 lb 180.5 / 262.6 kg | 484 / 668 lb 219.5 / 303 kg | 569 / 756 lb 258.1 / 342.9 kg |
| 300 lb 136.1 kg | 323 / 464 lb 146.5 / 210.5 kg | 407 / 593 lb 184.6 / 269 kg | 495 / 683 lb 224.5 / 309.8 kg | 582 / 773 lb 264 / 350.6 kg |
Women’s Belt Squat vs Barbell Deadlift Standards
How to read the table: The first number is Belt Squat; 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 | 109 / 149 lb 49.4 / 67.6 kg | 137 / 201 lb 62.1 / 91.2 kg | 172 / 240 lb 78 / 108.9 kg | 206 / 275 lb 93.4 / 124.7 kg |
| 110 lb 49.9 kg | 116 / 159 lb 52.6 / 72.1 kg | 146 / 214 lb 66.2 / 97.1 kg | 183 / 256 lb 83 / 116.1 kg | 220 / 293 lb 99.8 / 132.9 kg |
| 120 lb 54.4 kg | 123 / 168 lb 55.8 / 76.2 kg | 155 / 227 lb 70.3 / 103 kg | 194 / 271 lb 88 / 122.9 kg | 233 / 310 lb 105.7 / 140.6 kg |
| 130 lb 59 kg | 130 / 177 lb 59 / 80.3 kg | 164 / 239 lb 74.4 / 108.4 kg | 205 / 286 lb 93 / 129.7 kg | 245 / 327 lb 111.1 / 148.3 kg |
| 140 lb 63.5 kg | 137 / 186 lb 62.1 / 84.4 kg | 172 / 251 lb 78 / 113.9 kg | 215 / 301 lb 97.5 / 136.5 kg | 258 / 344 lb 117 / 156 kg |
| 150 lb 68 kg | 143 / 195 lb 64.9 / 88.5 kg | 180 / 263 lb 81.6 / 119.3 kg | 225 / 315 lb 102.1 / 142.9 kg | 270 / 360 lb 122.5 / 163.3 kg |
| 160 lb 72.6 kg | 149 / 204 lb 67.6 / 92.5 kg | 188 / 275 lb 85.3 / 124.7 kg | 235 / 329 lb 106.6 / 149.2 kg | 282 / 376 lb 127.9 / 170.6 kg |
| 170 lb 77.1 kg | 155 / 212 lb 70.3 / 96.2 kg | 196 / 286 lb 88.9 / 129.7 kg | 245 / 342 lb 111.1 / 155.1 kg | 293 / 391 lb 132.9 / 177.4 kg |
| 180 lb 81.6 kg | 161 / 220 lb 73 / 99.8 kg | 203 / 297 lb 92.1 / 134.7 kg | 254 / 356 lb 115.2 / 161.5 kg | 305 / 407 lb 138.3 / 184.6 kg |
| 190 lb 86.2 kg | 167 / 228 lb 75.7 / 103.4 kg | 211 / 308 lb 95.7 / 139.7 kg | 263 / 369 lb 119.3 / 167.4 kg | 316 / 421 lb 143.3 / 191 kg |
| 200 lb 90.7 kg | 173 / 236 lb 78.5 / 107 kg | 218 / 319 lb 98.9 / 144.7 kg | 273 / 382 lb 123.8 / 173.3 kg | 327 / 436 lb 148.3 / 197.8 kg |
| 210 lb 95.3 kg | 179 / 244 lb 81.2 / 110.7 kg | 225 / 329 lb 102.1 / 149.2 kg | 282 / 394 lb 127.9 / 178.7 kg | 338 / 451 lb 153.3 / 204.6 kg |
| 220 lb 99.8 kg | 185 / 252 lb 83.9 / 114.3 kg | 232 / 340 lb 105.2 / 154.2 kg | 290 / 407 lb 131.5 / 184.6 kg | 349 / 465 lb 158.3 / 210.9 kg |
| 230 lb 104.3 kg | 190 / 259 lb 86.2 / 117.5 kg | 239 / 350 lb 108.4 / 158.8 kg | 299 / 419 lb 135.6 / 190.1 kg | 359 / 479 lb 162.8 / 217.3 kg |
| 240 lb 108.9 kg | 196 / 267 lb 88.9 / 121.1 kg | 246 / 360 lb 111.6 / 163.3 kg | 308 / 431 lb 139.7 / 195.5 kg | 369 / 492 lb 167.4 / 223.2 kg |
How Your Belt Squat 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 belt squat strength level
The standards use the sex-specific external-resistance thresholds from the individual Belt Squat 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 move more machine resistance 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 belt squat | Adjust belt squat 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 Belt Squat 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 belt 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.
47.2 → 86.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the belt squat standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +77 lb +34.9 kg | +101 lb +45.9 kg | +102 lb +46.3 kg | +104 lb +47.2 kg |
| 130 lb 59 kg | +81 lb +36.8 kg | +106 lb +48.1 kg | +108 lb +49 kg | +110 lb +49.9 kg |
| 140 lb 63.5 kg | +85 lb +38.6 kg | +112 lb +50.8 kg | +113 lb +51.2 kg | +115 lb +52.1 kg |
| 150 lb 68 kg | +89 lb +40.3 kg | +117 lb +53.1 kg | +119 lb +54 kg | +121 lb +54.9 kg |
| 160 lb 72.6 kg | +93 lb +42.1 kg | +122 lb +55.3 kg | +124 lb +56.3 kg | +125 lb +56.7 kg |
| 170 lb 77.1 kg | +97 lb +44 kg | +127 lb +57.6 kg | +129 lb +58.5 kg | +131 lb +59.5 kg |
| 180 lb 81.6 kg | +100 lb +45.4 kg | +133 lb +60.3 kg | +134 lb +60.7 kg | +136 lb +61.7 kg |
| 190 lb 86.2 kg | +104 lb +47.1 kg | +137 lb +62.1 kg | +139 lb +63 kg | +141 lb +63.9 kg |
| 200 lb 90.7 kg | +108 lb +49 kg | +142 lb +64.4 kg | +144 lb +65.3 kg | +146 lb +66.2 kg |
| 210 lb 95.3 kg | +112 lb +50.8 kg | +146 lb +66.2 kg | +149 lb +67.6 kg | +150 lb +68 kg |
| 220 lb 99.8 kg | +115 lb +52.2 kg | +151 lb +68.5 kg | +154 lb +69.9 kg | +156 lb +70.8 kg |
| 230 lb 104.3 kg | +118 lb +53.5 kg | +155 lb +70.3 kg | +157 lb +71.3 kg | +160 lb +72.6 kg |
| 240 lb 108.9 kg | +122 lb +55.3 kg | +160 lb +72.6 kg | +162 lb +73.5 kg | +165 lb +74.9 kg |
| 250 lb 113.4 kg | +125 lb +56.7 kg | +165 lb +74.8 kg | +167 lb +75.7 kg | +169 lb +76.7 kg |
| 260 lb 117.9 kg | +129 lb +58.5 kg | +169 lb +76.7 kg | +171 lb +77.6 kg | +174 lb +78.9 kg |
| 270 lb 122.5 kg | +131 lb +59.5 kg | +173 lb +78.5 kg | +176 lb +79.8 kg | +178 lb +80.8 kg |
| 280 lb 127 kg | +135 lb +61.2 kg | +178 lb +80.7 kg | +180 lb +81.7 kg | +182 lb +82.6 kg |
| 290 lb 131.5 kg | +137 lb +62.2 kg | +181 lb +82.1 kg | +184 lb +83.5 kg | +187 lb +84.8 kg |
| 300 lb 136.1 kg | +141 lb +64 kg | +186 lb +84.4 kg | +188 lb +85.3 kg | +191 lb +86.6 kg |
How Women’s Belt Squat 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.
31.3 → 55.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the belt squat standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +40 lb +18.2 kg | +64 lb +29.1 kg | +68 lb +30.9 kg | +69 lb +31.3 kg |
| 110 lb 49.9 kg | +43 lb +19.5 kg | +68 lb +30.9 kg | +73 lb +33.1 kg | +73 lb +33.1 kg |
| 120 lb 54.4 kg | +45 lb +20.4 kg | +72 lb +32.7 kg | +77 lb +34.9 kg | +77 lb +34.9 kg |
| 130 lb 59 kg | +47 lb +21.3 kg | +75 lb +34 kg | +81 lb +36.7 kg | +82 lb +37.2 kg |
| 140 lb 63.5 kg | +49 lb +22.3 kg | +79 lb +35.9 kg | +86 lb +39 kg | +86 lb +39 kg |
| 150 lb 68 kg | +52 lb +23.6 kg | +83 lb +37.7 kg | +90 lb +40.8 kg | +90 lb +40.8 kg |
| 160 lb 72.6 kg | +55 lb +24.9 kg | +87 lb +39.4 kg | +94 lb +42.6 kg | +94 lb +42.7 kg |
| 170 lb 77.1 kg | +57 lb +25.9 kg | +90 lb +40.8 kg | +97 lb +44 kg | +98 lb +44.5 kg |
| 180 lb 81.6 kg | +59 lb +26.8 kg | +94 lb +42.6 kg | +102 lb +46.3 kg | +102 lb +46.3 kg |
| 190 lb 86.2 kg | +61 lb +27.7 kg | +97 lb +44 kg | +106 lb +48.1 kg | +105 lb +47.7 kg |
| 200 lb 90.7 kg | +63 lb +28.5 kg | +101 lb +45.8 kg | +109 lb +49.5 kg | +109 lb +49.5 kg |
| 210 lb 95.3 kg | +65 lb +29.5 kg | +104 lb +47.1 kg | +112 lb +50.8 kg | +113 lb +51.3 kg |
| 220 lb 99.8 kg | +67 lb +30.4 kg | +108 lb +49 kg | +117 lb +53.1 kg | +116 lb +52.6 kg |
| 230 lb 104.3 kg | +69 lb +31.3 kg | +111 lb +50.4 kg | +120 lb +54.5 kg | +120 lb +54.5 kg |
| 240 lb 108.9 kg | +71 lb +32.2 kg | +114 lb +51.7 kg | +123 lb +55.8 kg | +123 lb +55.8 kg |
Belt Squat and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict machine belt squat and a conventional barbell deadlift. Use strict canonical Belt Squat and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one belt squat machine and consistent setup
Enter the tested machine’s external resistance. Keep belt attachment, platform, stance, support, and depth consistent, descend under control, and stand to full knee and hip extension. Do not enter barbell squats, different machine conventions, hand-assisted reps, bounced reps, partial reps, or estimated lever force.
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 Belt Squat result and one recent Barbell 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
- Belt Squat — View the individual Belt Squat standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Safety Bar Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Back Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.