Dumbbell Squat vs Barbell Deadlift Strength Standards
Compare your dumbbell 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 bilateral dumbbell squat using two matched dumbbells, consistent hold position, valid depth, and full standing 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.
Dumbbell Squat vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell 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 dumbbell 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 Dumbbell 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 Dumbbell Squat vs Barbell Deadlift Standards
How to read the table: The first number is Dumbbell 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 | 73 / 252 lb 33.1 / 114.3 kg | 104 / 322 lb 47.2 / 146.1 kg | 137 / 371 lb 62.1 / 168.3 kg | 174 / 420 lb 78.9 / 190.5 kg |
| 130 lb 59 kg | 77 / 266 lb 34.9 / 120.7 kg | 109 / 339 lb 49.4 / 153.8 kg | 144 / 391 lb 65.3 / 177.4 kg | 183 / 443 lb 83 / 200.9 kg |
| 140 lb 63.5 kg | 81 / 279 lb 36.7 / 126.6 kg | 115 / 357 lb 52.2 / 161.9 kg | 152 / 411 lb 68.9 / 186.4 kg | 193 / 465 lb 87.5 / 210.9 kg |
| 150 lb 68 kg | 85 / 292 lb 38.6 / 132.4 kg | 120 / 373 lb 54.4 / 169.2 kg | 159 / 431 lb 72.1 / 195.5 kg | 202 / 487 lb 91.6 / 220.9 kg |
| 160 lb 72.6 kg | 88 / 305 lb 39.9 / 138.3 kg | 126 / 390 lb 57.2 / 176.9 kg | 166 / 449 lb 75.3 / 203.7 kg | 210 / 508 lb 95.3 / 230.4 kg |
| 170 lb 77.1 kg | 92 / 318 lb 41.7 / 144.2 kg | 131 / 406 lb 59.4 / 184.2 kg | 173 / 468 lb 78.5 / 212.3 kg | 219 / 529 lb 99.3 / 240 kg |
| 180 lb 81.6 kg | 95 / 330 lb 43.1 / 149.7 kg | 136 / 422 lb 61.7 / 191.4 kg | 179 / 486 lb 81.2 / 220.4 kg | 228 / 550 lb 103.4 / 249.5 kg |
| 190 lb 86.2 kg | 99 / 342 lb 44.9 / 155.1 kg | 141 / 437 lb 64 / 198.2 kg | 186 / 504 lb 84.4 / 228.6 kg | 236 / 570 lb 107 / 258.5 kg |
| 200 lb 90.7 kg | 102 / 354 lb 46.3 / 160.6 kg | 146 / 452 lb 66.2 / 205 kg | 192 / 522 lb 87.1 / 236.8 kg | 244 / 590 lb 110.7 / 267.6 kg |
| 210 lb 95.3 kg | 106 / 366 lb 48.1 / 166 kg | 151 / 467 lb 68.5 / 211.8 kg | 199 / 539 lb 90.3 / 244.5 kg | 252 / 609 lb 114.3 / 276.2 kg |
| 220 lb 99.8 kg | 109 / 377 lb 49.4 / 171 kg | 155 / 482 lb 70.3 / 218.6 kg | 205 / 556 lb 93 / 252.2 kg | 260 / 629 lb 117.9 / 285.3 kg |
| 230 lb 104.3 kg | 112 / 388 lb 50.8 / 176 kg | 160 / 496 lb 72.6 / 225 kg | 211 / 572 lb 95.7 / 259.5 kg | 268 / 647 lb 121.6 / 293.5 kg |
| 240 lb 108.9 kg | 116 / 400 lb 52.6 / 181.4 kg | 165 / 511 lb 74.8 / 231.8 kg | 217 / 589 lb 98.4 / 267.2 kg | 276 / 666 lb 125.2 / 302.1 kg |
| 250 lb 113.4 kg | 119 / 411 lb 54 / 186.4 kg | 169 / 525 lb 76.7 / 238.1 kg | 223 / 605 lb 101.2 / 274.4 kg | 283 / 684 lb 128.4 / 310.3 kg |
| 260 lb 117.9 kg | 122 / 422 lb 55.3 / 191.4 kg | 174 / 539 lb 78.9 / 244.5 kg | 229 / 621 lb 103.9 / 281.7 kg | 291 / 703 lb 132 / 318.9 kg |
| 270 lb 122.5 kg | 125 / 432 lb 56.7 / 196 kg | 178 / 552 lb 80.7 / 250.4 kg | 235 / 637 lb 106.6 / 288.9 kg | 298 / 720 lb 135.2 / 326.6 kg |
| 280 lb 127 kg | 128 / 443 lb 58.1 / 200.9 kg | 183 / 566 lb 83 / 256.7 kg | 241 / 653 lb 109.3 / 296.2 kg | 306 / 738 lb 138.8 / 334.8 kg |
| 290 lb 131.5 kg | 131 / 453 lb 59.4 / 205.5 kg | 187 / 579 lb 84.8 / 262.6 kg | 247 / 668 lb 112 / 303 kg | 313 / 756 lb 142 / 342.9 kg |
| 300 lb 136.1 kg | 134 / 464 lb 60.8 / 210.5 kg | 191 / 593 lb 86.6 / 269 kg | 252 / 683 lb 114.3 / 309.8 kg | 320 / 773 lb 145.1 / 350.6 kg |
Women’s Dumbbell Squat vs Barbell Deadlift Standards
How to read the table: The first number is Dumbbell 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 | 48 / 149 lb 21.8 / 67.6 kg | 70 / 201 lb 31.8 / 91.2 kg | 94 / 240 lb 42.6 / 108.9 kg | 121 / 275 lb 54.9 / 124.7 kg |
| 110 lb 49.9 kg | 51 / 159 lb 23.1 / 72.1 kg | 75 / 214 lb 34 / 97.1 kg | 100 / 256 lb 45.4 / 116.1 kg | 128 / 293 lb 58.1 / 132.9 kg |
| 120 lb 54.4 kg | 54 / 168 lb 24.5 / 76.2 kg | 79 / 227 lb 35.8 / 103 kg | 106 / 271 lb 48.1 / 122.9 kg | 136 / 310 lb 61.7 / 140.6 kg |
| 130 lb 59 kg | 57 / 177 lb 25.9 / 80.3 kg | 84 / 239 lb 38.1 / 108.4 kg | 112 / 286 lb 50.8 / 129.7 kg | 144 / 327 lb 65.3 / 148.3 kg |
| 140 lb 63.5 kg | 60 / 186 lb 27.2 / 84.4 kg | 88 / 251 lb 39.9 / 113.9 kg | 117 / 301 lb 53.1 / 136.5 kg | 151 / 344 lb 68.5 / 156 kg |
| 150 lb 68 kg | 63 / 195 lb 28.6 / 88.5 kg | 92 / 263 lb 41.7 / 119.3 kg | 123 / 315 lb 55.8 / 142.9 kg | 158 / 360 lb 71.7 / 163.3 kg |
| 160 lb 72.6 kg | 66 / 204 lb 29.9 / 92.5 kg | 96 / 275 lb 43.5 / 124.7 kg | 128 / 329 lb 58.1 / 149.2 kg | 165 / 376 lb 74.8 / 170.6 kg |
| 170 lb 77.1 kg | 68 / 212 lb 30.8 / 96.2 kg | 100 / 286 lb 45.4 / 129.7 kg | 134 / 342 lb 60.8 / 155.1 kg | 172 / 391 lb 78 / 177.4 kg |
| 180 lb 81.6 kg | 71 / 220 lb 32.2 / 99.8 kg | 104 / 297 lb 47.2 / 134.7 kg | 139 / 356 lb 63 / 161.5 kg | 178 / 407 lb 80.7 / 184.6 kg |
| 190 lb 86.2 kg | 74 / 228 lb 33.6 / 103.4 kg | 108 / 308 lb 49 / 139.7 kg | 144 / 369 lb 65.3 / 167.4 kg | 185 / 421 lb 83.9 / 191 kg |
| 200 lb 90.7 kg | 76 / 236 lb 34.5 / 107 kg | 111 / 319 lb 50.3 / 144.7 kg | 149 / 382 lb 67.6 / 173.3 kg | 191 / 436 lb 86.6 / 197.8 kg |
| 210 lb 95.3 kg | 79 / 244 lb 35.8 / 110.7 kg | 115 / 329 lb 52.2 / 149.2 kg | 154 / 394 lb 69.9 / 178.7 kg | 198 / 451 lb 89.8 / 204.6 kg |
| 220 lb 99.8 kg | 81 / 252 lb 36.7 / 114.3 kg | 119 / 340 lb 54 / 154.2 kg | 159 / 407 lb 72.1 / 184.6 kg | 204 / 465 lb 92.5 / 210.9 kg |
| 230 lb 104.3 kg | 84 / 259 lb 38.1 / 117.5 kg | 122 / 350 lb 55.3 / 158.8 kg | 164 / 419 lb 74.4 / 190.1 kg | 210 / 479 lb 95.3 / 217.3 kg |
| 240 lb 108.9 kg | 86 / 267 lb 39 / 121.1 kg | 126 / 360 lb 57.2 / 163.3 kg | 168 / 431 lb 76.2 / 195.5 kg | 216 / 492 lb 98 / 223.2 kg |
How Your Dumbbell 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 dumbbell squat strength level
The standards use the sex-specific combined-load thresholds from the individual 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 squat more without pound-for-pound scaling.
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 dumbbell squat | Use combined-dumbbell estimated max and adjust targets 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 Dumbbell 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 dumbbell 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.
111.6 → 205.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the dumbbell squat standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the dumbbell squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +179 lb +81.2 kg | +218 lb +98.9 kg | +234 lb +106.2 kg | +246 lb +111.6 kg |
| 130 lb 59 kg | +189 lb +85.8 kg | +230 lb +104.4 kg | +247 lb +112.1 kg | +260 lb +117.9 kg |
| 140 lb 63.5 kg | +198 lb +89.9 kg | +242 lb +109.7 kg | +259 lb +117.5 kg | +272 lb +123.4 kg |
| 150 lb 68 kg | +207 lb +93.8 kg | +253 lb +114.8 kg | +272 lb +123.4 kg | +285 lb +129.3 kg |
| 160 lb 72.6 kg | +217 lb +98.4 kg | +264 lb +119.7 kg | +283 lb +128.4 kg | +298 lb +135.1 kg |
| 170 lb 77.1 kg | +226 lb +102.5 kg | +275 lb +124.8 kg | +295 lb +133.8 kg | +310 lb +140.7 kg |
| 180 lb 81.6 kg | +235 lb +106.6 kg | +286 lb +129.7 kg | +307 lb +139.2 kg | +322 lb +146.1 kg |
| 190 lb 86.2 kg | +243 lb +110.2 kg | +296 lb +134.2 kg | +318 lb +144.2 kg | +334 lb +151.5 kg |
| 200 lb 90.7 kg | +252 lb +114.3 kg | +306 lb +138.8 kg | +330 lb +149.7 kg | +346 lb +156.9 kg |
| 210 lb 95.3 kg | +260 lb +117.9 kg | +316 lb +143.3 kg | +340 lb +154.2 kg | +357 lb +161.9 kg |
| 220 lb 99.8 kg | +268 lb +121.6 kg | +327 lb +148.3 kg | +351 lb +159.2 kg | +369 lb +167.4 kg |
| 230 lb 104.3 kg | +276 lb +125.2 kg | +336 lb +152.4 kg | +361 lb +163.8 kg | +379 lb +171.9 kg |
| 240 lb 108.9 kg | +284 lb +128.8 kg | +346 lb +157 kg | +372 lb +168.8 kg | +390 lb +176.9 kg |
| 250 lb 113.4 kg | +292 lb +132.4 kg | +356 lb +161.4 kg | +382 lb +173.2 kg | +401 lb +181.9 kg |
| 260 lb 117.9 kg | +300 lb +136.1 kg | +365 lb +165.6 kg | +392 lb +177.8 kg | +412 lb +186.9 kg |
| 270 lb 122.5 kg | +307 lb +139.3 kg | +374 lb +169.7 kg | +402 lb +182.3 kg | +422 lb +191.4 kg |
| 280 lb 127 kg | +315 lb +142.8 kg | +383 lb +173.7 kg | +412 lb +186.9 kg | +432 lb +196 kg |
| 290 lb 131.5 kg | +322 lb +146.1 kg | +392 lb +177.8 kg | +421 lb +191 kg | +443 lb +200.9 kg |
| 300 lb 136.1 kg | +330 lb +149.7 kg | +402 lb +182.4 kg | +431 lb +195.5 kg | +453 lb +205.5 kg |
How Women’s Dumbbell 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.
69.8 → 125.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the dumbbell squat standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the dumbbell squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +101 lb +45.8 kg | +131 lb +59.4 kg | +146 lb +66.3 kg | +154 lb +69.8 kg |
| 110 lb 49.9 kg | +108 lb +49 kg | +139 lb +63.1 kg | +156 lb +70.7 kg | +165 lb +74.8 kg |
| 120 lb 54.4 kg | +114 lb +51.7 kg | +148 lb +67.2 kg | +165 lb +74.8 kg | +174 lb +78.9 kg |
| 130 lb 59 kg | +120 lb +54.4 kg | +155 lb +70.3 kg | +174 lb +78.9 kg | +183 lb +83 kg |
| 140 lb 63.5 kg | +126 lb +57.2 kg | +163 lb +74 kg | +184 lb +83.4 kg | +193 lb +87.5 kg |
| 150 lb 68 kg | +132 lb +59.9 kg | +171 lb +77.6 kg | +192 lb +87.1 kg | +202 lb +91.6 kg |
| 160 lb 72.6 kg | +138 lb +62.6 kg | +179 lb +81.2 kg | +201 lb +91.1 kg | +211 lb +95.8 kg |
| 170 lb 77.1 kg | +144 lb +65.4 kg | +186 lb +84.3 kg | +208 lb +94.3 kg | +219 lb +99.4 kg |
| 180 lb 81.6 kg | +149 lb +67.6 kg | +193 lb +87.5 kg | +217 lb +98.5 kg | +229 lb +103.9 kg |
| 190 lb 86.2 kg | +154 lb +69.8 kg | +200 lb +90.7 kg | +225 lb +102.1 kg | +236 lb +107.1 kg |
| 200 lb 90.7 kg | +160 lb +72.5 kg | +208 lb +94.4 kg | +233 lb +105.7 kg | +245 lb +111.2 kg |
| 210 lb 95.3 kg | +165 lb +74.9 kg | +214 lb +97 kg | +240 lb +108.8 kg | +253 lb +114.8 kg |
| 220 lb 99.8 kg | +171 lb +77.6 kg | +221 lb +100.2 kg | +248 lb +112.5 kg | +261 lb +118.4 kg |
| 230 lb 104.3 kg | +175 lb +79.4 kg | +228 lb +103.5 kg | +255 lb +115.7 kg | +269 lb +122 kg |
| 240 lb 108.9 kg | +181 lb +82.1 kg | +234 lb +106.1 kg | +263 lb +119.3 kg | +276 lb +125.2 kg |
Dumbbell Squat and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict bilateral dumbbell squat and a conventional barbell deadlift. Use strict canonical Dumbbell Squat and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter combined load from two matched dumbbells
Use one consistent dumbbell position, reach valid squat depth, and return to full standing lockout. Do not enter per-hand load, goblet, deadlift, lunge, split-squat, thruster, barbell, landmine, machine, bounced, partial, or assisted reps.
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 Dumbbell 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
- Dumbbell Squat — View the individual Dumbbell Squat standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- 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.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Thrusters — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.