Smith Machine Good Morning vs Romanian Deadlift Strength Standards
Compare your smith machine good morning 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 Smith Machine Good Morning and Total barbell weight for Romanian Deadlift. Use the total Smith machine bar weight used for the good morning set 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.
Smith Machine Good Morning vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the smith machine good morning 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 smith machine good morning 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 Smith Machine Good Morning / 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 Smith Machine Good Morning vs Romanian Deadlift Standards
How to read the table: The first number is Smith Machine Good Morning; 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 | 53 / 98 lb 24 / 44.5 kg | 78 / 126 lb 35.4 / 57.2 kg | 109 / 175 lb 49.4 / 79.4 kg | 143 / 224 lb 64.9 / 101.6 kg |
| 130 lb 59 kg | 56 / 103 lb 25.4 / 46.7 kg | 82 / 133 lb 37.2 / 60.3 kg | 115 / 185 lb 52.2 / 83.9 kg | 151 / 236 lb 68.5 / 107 kg |
| 140 lb 63.5 kg | 59 / 109 lb 26.8 / 49.4 kg | 86 / 140 lb 39 / 63.5 kg | 121 / 194 lb 54.9 / 88 kg | 158 / 248 lb 71.7 / 112.5 kg |
| 150 lb 68 kg | 62 / 114 lb 28.1 / 51.7 kg | 91 / 146 lb 41.3 / 66.2 kg | 126 / 203 lb 57.2 / 92.1 kg | 166 / 260 lb 75.3 / 117.9 kg |
| 160 lb 72.6 kg | 64 / 119 lb 29 / 54 kg | 95 / 152 lb 43.1 / 68.9 kg | 132 / 212 lb 59.9 / 96.2 kg | 173 / 271 lb 78.5 / 122.9 kg |
| 170 lb 77.1 kg | 67 / 123 lb 30.4 / 55.8 kg | 98 / 159 lb 44.5 / 72.1 kg | 137 / 221 lb 62.1 / 100.2 kg | 180 / 282 lb 81.6 / 127.9 kg |
| 180 lb 81.6 kg | 69 / 128 lb 31.3 / 58.1 kg | 102 / 165 lb 46.3 / 74.8 kg | 143 / 230 lb 64.9 / 104.3 kg | 187 / 293 lb 84.8 / 132.9 kg |
| 190 lb 86.2 kg | 72 / 133 lb 32.7 / 60.3 kg | 106 / 171 lb 48.1 / 77.6 kg | 148 / 238 lb 67.1 / 108 kg | 194 / 304 lb 88 / 137.9 kg |
| 200 lb 90.7 kg | 75 / 138 lb 34 / 62.6 kg | 110 / 177 lb 49.9 / 80.3 kg | 153 / 246 lb 69.4 / 111.6 kg | 201 / 315 lb 91.2 / 142.9 kg |
| 210 lb 95.3 kg | 77 / 142 lb 34.9 / 64.4 kg | 113 / 183 lb 51.3 / 83 kg | 158 / 254 lb 71.7 / 115.2 kg | 207 / 325 lb 93.9 / 147.4 kg |
| 220 lb 99.8 kg | 79 / 147 lb 35.8 / 66.7 kg | 117 / 189 lb 53.1 / 85.7 kg | 163 / 262 lb 73.9 / 118.8 kg | 214 / 335 lb 97.1 / 152 kg |
| 230 lb 104.3 kg | 82 / 151 lb 37.2 / 68.5 kg | 120 / 194 lb 54.4 / 88 kg | 168 / 270 lb 76.2 / 122.5 kg | 220 / 345 lb 99.8 / 156.5 kg |
| 240 lb 108.9 kg | 84 / 155 lb 38.1 / 70.3 kg | 124 / 200 lb 56.2 / 90.7 kg | 173 / 278 lb 78.5 / 126.1 kg | 227 / 355 lb 103 / 161 kg |
| 250 lb 113.4 kg | 86 / 160 lb 39 / 72.6 kg | 127 / 205 lb 57.6 / 93 kg | 178 / 286 lb 80.7 / 129.7 kg | 233 / 365 lb 105.7 / 165.6 kg |
| 260 lb 117.9 kg | 89 / 164 lb 40.4 / 74.4 kg | 131 / 211 lb 59.4 / 95.7 kg | 182 / 293 lb 82.6 / 132.9 kg | 239 / 375 lb 108.4 / 170.1 kg |
| 270 lb 122.5 kg | 91 / 168 lb 41.3 / 76.2 kg | 134 / 216 lb 60.8 / 98 kg | 187 / 301 lb 84.8 / 136.5 kg | 245 / 384 lb 111.1 / 174.2 kg |
| 280 lb 127 kg | 93 / 172 lb 42.2 / 78 kg | 137 / 221 lb 62.1 / 100.2 kg | 192 / 308 lb 87.1 / 139.7 kg | 251 / 394 lb 113.9 / 178.7 kg |
| 290 lb 131.5 kg | 95 / 176 lb 43.1 / 79.8 kg | 141 / 227 lb 64 / 103 kg | 196 / 316 lb 88.9 / 143.3 kg | 257 / 403 lb 116.6 / 182.8 kg |
| 300 lb 136.1 kg | 98 / 180 lb 44.5 / 81.6 kg | 144 / 232 lb 65.3 / 105.2 kg | 201 / 323 lb 91.2 / 146.5 kg | 263 / 412 lb 119.3 / 186.9 kg |
Women’s Smith Machine Good Morning vs Romanian Deadlift Standards
How to read the table: The first number is Smith Machine Good Morning; 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 | 27 / 57 lb 12.2 / 25.9 kg | 43 / 75 lb 19.5 / 34 kg | 64 / 103 lb 29 / 46.7 kg | 85 / 137 lb 38.6 / 62.1 kg |
| 110 lb 49.9 kg | 29 / 61 lb 13.2 / 27.7 kg | 46 / 80 lb 20.9 / 36.3 kg | 68 / 110 lb 30.8 / 49.9 kg | 90 / 146 lb 40.8 / 66.2 kg |
| 120 lb 54.4 kg | 31 / 65 lb 14.1 / 29.5 kg | 49 / 84 lb 22.2 / 38.1 kg | 72 / 116 lb 32.7 / 52.6 kg | 96 / 155 lb 43.5 / 70.3 kg |
| 130 lb 59 kg | 33 / 68 lb 15 / 30.8 kg | 52 / 89 lb 23.6 / 40.4 kg | 76 / 123 lb 34.5 / 55.8 kg | 101 / 164 lb 45.8 / 74.4 kg |
| 140 lb 63.5 kg | 34 / 72 lb 15.4 / 32.7 kg | 54 / 94 lb 24.5 / 42.6 kg | 80 / 129 lb 36.3 / 58.5 kg | 106 / 172 lb 48.1 / 78 kg |
| 150 lb 68 kg | 36 / 75 lb 16.3 / 34 kg | 57 / 98 lb 25.9 / 44.5 kg | 84 / 135 lb 38.1 / 61.2 kg | 111 / 180 lb 50.3 / 81.6 kg |
| 160 lb 72.6 kg | 38 / 78 lb 17.2 / 35.4 kg | 60 / 102 lb 27.2 / 46.3 kg | 88 / 141 lb 39.9 / 64 kg | 116 / 188 lb 52.6 / 85.3 kg |
| 170 lb 77.1 kg | 39 / 82 lb 17.7 / 37.2 kg | 62 / 107 lb 28.1 / 48.5 kg | 91 / 147 lb 41.3 / 66.7 kg | 121 / 196 lb 54.9 / 88.9 kg |
| 180 lb 81.6 kg | 41 / 85 lb 18.6 / 38.6 kg | 64 / 111 lb 29 / 50.3 kg | 95 / 152 lb 43.1 / 68.9 kg | 125 / 203 lb 56.7 / 92.1 kg |
| 190 lb 86.2 kg | 42 / 88 lb 19.1 / 39.9 kg | 67 / 115 lb 30.4 / 52.2 kg | 98 / 158 lb 44.5 / 71.7 kg | 130 / 211 lb 59 / 95.7 kg |
| 200 lb 90.7 kg | 44 / 91 lb 20 / 41.3 kg | 69 / 119 lb 31.3 / 54 kg | 102 / 164 lb 46.3 / 74.4 kg | 134 / 218 lb 60.8 / 98.9 kg |
| 210 lb 95.3 kg | 45 / 94 lb 20.4 / 42.6 kg | 71 / 123 lb 32.2 / 55.8 kg | 105 / 169 lb 47.6 / 76.7 kg | 139 / 225 lb 63 / 102.1 kg |
| 220 lb 99.8 kg | 46 / 97 lb 20.9 / 44 kg | 74 / 127 lb 33.6 / 57.6 kg | 108 / 174 lb 49 / 78.9 kg | 143 / 232 lb 64.9 / 105.2 kg |
| 230 lb 104.3 kg | 48 / 100 lb 21.8 / 45.4 kg | 76 / 130 lb 34.5 / 59 kg | 112 / 180 lb 50.8 / 81.6 kg | 148 / 239 lb 67.1 / 108.4 kg |
| 240 lb 108.9 kg | 49 / 103 lb 22.2 / 46.7 kg | 78 / 134 lb 35.4 / 60.8 kg | 115 / 185 lb 52.2 / 83.9 kg | 152 / 246 lb 68.9 / 111.6 kg |
How Your Smith Machine Good Morning 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 smith machine good morning strength level
The standards use the sex-specific thresholds from the individual Smith Machine Good Morning 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 smith machine good morning | 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 Smith Machine Good Morning 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 smith machine good morning 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.
36.7 → 67.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the smith machine good morning standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the smith machine good morning standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +45 lb +20.5 kg | +48 lb +21.8 kg | +66 lb +30 kg | +81 lb +36.7 kg |
| 130 lb 59 kg | +47 lb +21.3 kg | +51 lb +23.1 kg | +70 lb +31.7 kg | +85 lb +38.5 kg |
| 140 lb 63.5 kg | +50 lb +22.6 kg | +54 lb +24.5 kg | +73 lb +33.1 kg | +90 lb +40.8 kg |
| 150 lb 68 kg | +52 lb +23.6 kg | +55 lb +24.9 kg | +77 lb +34.9 kg | +94 lb +42.6 kg |
| 160 lb 72.6 kg | +55 lb +25 kg | +57 lb +25.8 kg | +80 lb +36.3 kg | +98 lb +44.4 kg |
| 170 lb 77.1 kg | +56 lb +25.4 kg | +61 lb +27.6 kg | +84 lb +38.1 kg | +102 lb +46.3 kg |
| 180 lb 81.6 kg | +59 lb +26.8 kg | +63 lb +28.5 kg | +87 lb +39.4 kg | +106 lb +48.1 kg |
| 190 lb 86.2 kg | +61 lb +27.6 kg | +65 lb +29.5 kg | +90 lb +40.9 kg | +110 lb +49.9 kg |
| 200 lb 90.7 kg | +63 lb +28.6 kg | +67 lb +30.4 kg | +93 lb +42.2 kg | +114 lb +51.7 kg |
| 210 lb 95.3 kg | +65 lb +29.5 kg | +70 lb +31.7 kg | +96 lb +43.5 kg | +118 lb +53.5 kg |
| 220 lb 99.8 kg | +68 lb +30.9 kg | +72 lb +32.6 kg | +99 lb +44.9 kg | +121 lb +54.9 kg |
| 230 lb 104.3 kg | +69 lb +31.3 kg | +74 lb +33.6 kg | +102 lb +46.3 kg | +125 lb +56.7 kg |
| 240 lb 108.9 kg | +71 lb +32.2 kg | +76 lb +34.5 kg | +105 lb +47.6 kg | +128 lb +58 kg |
| 250 lb 113.4 kg | +74 lb +33.6 kg | +78 lb +35.4 kg | +108 lb +49 kg | +132 lb +59.9 kg |
| 260 lb 117.9 kg | +75 lb +34 kg | +80 lb +36.3 kg | +111 lb +50.3 kg | +136 lb +61.7 kg |
| 270 lb 122.5 kg | +77 lb +34.9 kg | +82 lb +37.2 kg | +114 lb +51.7 kg | +139 lb +63.1 kg |
| 280 lb 127 kg | +79 lb +35.8 kg | +84 lb +38.1 kg | +116 lb +52.6 kg | +143 lb +64.8 kg |
| 290 lb 131.5 kg | +81 lb +36.7 kg | +86 lb +39 kg | +120 lb +54.4 kg | +146 lb +66.2 kg |
| 300 lb 136.1 kg | +82 lb +37.1 kg | +88 lb +39.9 kg | +122 lb +55.3 kg | +149 lb +67.6 kg |
How Women’s Smith Machine Good Morning 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.
23.5 → 42.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the smith machine good morning standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the smith machine good morning standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +30 lb +13.7 kg | +32 lb +14.5 kg | +39 lb +17.7 kg | +52 lb +23.5 kg |
| 110 lb 49.9 kg | +32 lb +14.5 kg | +34 lb +15.4 kg | +42 lb +19.1 kg | +56 lb +25.4 kg |
| 120 lb 54.4 kg | +34 lb +15.4 kg | +35 lb +15.9 kg | +44 lb +19.9 kg | +59 lb +26.8 kg |
| 130 lb 59 kg | +35 lb +15.8 kg | +37 lb +16.8 kg | +47 lb +21.3 kg | +63 lb +28.6 kg |
| 140 lb 63.5 kg | +38 lb +17.3 kg | +40 lb +18.1 kg | +49 lb +22.2 kg | +66 lb +29.9 kg |
| 150 lb 68 kg | +39 lb +17.7 kg | +41 lb +18.6 kg | +51 lb +23.1 kg | +69 lb +31.3 kg |
| 160 lb 72.6 kg | +40 lb +18.2 kg | +42 lb +19.1 kg | +53 lb +24.1 kg | +72 lb +32.7 kg |
| 170 lb 77.1 kg | +43 lb +19.5 kg | +45 lb +20.4 kg | +56 lb +25.4 kg | +75 lb +34 kg |
| 180 lb 81.6 kg | +44 lb +20 kg | +47 lb +21.3 kg | +57 lb +25.8 kg | +78 lb +35.4 kg |
| 190 lb 86.2 kg | +46 lb +20.8 kg | +48 lb +21.8 kg | +60 lb +27.2 kg | +81 lb +36.7 kg |
| 200 lb 90.7 kg | +47 lb +21.3 kg | +50 lb +22.7 kg | +62 lb +28.1 kg | +84 lb +38.1 kg |
| 210 lb 95.3 kg | +49 lb +22.2 kg | +52 lb +23.6 kg | +64 lb +29.1 kg | +86 lb +39.1 kg |
| 220 lb 99.8 kg | +51 lb +23.1 kg | +53 lb +24 kg | +66 lb +29.9 kg | +89 lb +40.3 kg |
| 230 lb 104.3 kg | +52 lb +23.6 kg | +54 lb +24.5 kg | +68 lb +30.8 kg | +91 lb +41.3 kg |
| 240 lb 108.9 kg | +54 lb +24.5 kg | +56 lb +25.4 kg | +70 lb +31.7 kg | +94 lb +42.7 kg |
Smith Machine Good Morning and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict smith machine good morning test and a barbell Romanian deadlift. Use strict canonical Smith Machine Good Morning and Romanian Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Smith Machine Good Morning setup and load convention
the total Smith machine bar weight used for the good morning set valid Smith Machine Good Morning reps hinge from the same bar position to the approved torso angle and return to standing without squat-morning drift, partial hinges, rack bounce, or free-bar substitution 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 Smith Machine Good Morning result and one recent Romanian Deadlift result
Use each exercise’s canonical input: Displayed machine or cable resistance for Smith Machine Good Morning and Total barbell weight for Romanian Deadlift.
Related Tools
- Smith Machine Good Morning — View the individual Smith Machine Good Morning standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Safety Bar Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Romanian Deadlift — 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.
- Barbell Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.