Stiff Leg Deadlift vs Dumbbell Deadlift Strength Standards
Compare your stiff-leg deadlift and dumbbell 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 floor-start stiff-leg deadlift with soft knees, a close bar path, full standing lockout, and a floor reset between reps and a two-dumbbell hip-hinge deadlift from a motionless floor or consistent below-knee start to full standing 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.
Stiff Leg Deadlift vs Dumbbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the stiff-leg deadlift and dumbbell 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 stiff-leg deadlift and dumbbell 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 Stiff-Leg Deadlift / Dumbbell 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 Stiff-Leg Deadlift vs Dumbbell Deadlift Standards
How to read the table: The first number is Stiff-Leg Deadlift; the second is Dumbbell 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 | 91 / 95 lb 41.3 / 43.1 kg | 116 / 126 lb 52.6 / 57.2 kg | 160 / 174 lb 72.6 / 78.9 kg | 205 / 213 lb 93 / 96.6 kg |
| 130 lb 59 kg | 96 / 100 lb 43.5 / 45.4 kg | 123 / 133 lb 55.8 / 60.3 kg | 169 / 183 lb 76.7 / 83 kg | 217 / 224 lb 98.4 / 101.6 kg |
| 140 lb 63.5 kg | 101 / 105 lb 45.8 / 47.6 kg | 129 / 140 lb 58.5 / 63.5 kg | 178 / 193 lb 80.7 / 87.5 kg | 228 / 236 lb 103.4 / 107 kg |
| 150 lb 68 kg | 106 / 110 lb 48.1 / 49.9 kg | 135 / 146 lb 61.2 / 66.2 kg | 186 / 202 lb 84.4 / 91.6 kg | 238 / 247 lb 108 / 112 kg |
| 160 lb 72.6 kg | 111 / 115 lb 50.3 / 52.2 kg | 141 / 152 lb 64 / 68.9 kg | 194 / 210 lb 88 / 95.3 kg | 249 / 258 lb 112.9 / 117 kg |
| 170 lb 77.1 kg | 115 / 120 lb 52.2 / 54.4 kg | 147 / 159 lb 66.7 / 72.1 kg | 202 / 219 lb 91.6 / 99.3 kg | 259 / 268 lb 117.5 / 121.6 kg |
| 180 lb 81.6 kg | 120 / 124 lb 54.4 / 56.2 kg | 152 / 165 lb 68.9 / 74.8 kg | 210 / 228 lb 95.3 / 103.4 kg | 269 / 279 lb 122 / 126.6 kg |
| 190 lb 86.2 kg | 124 / 129 lb 56.2 / 58.5 kg | 158 / 171 lb 71.7 / 77.6 kg | 218 / 236 lb 98.9 / 107 kg | 279 / 289 lb 126.6 / 131.1 kg |
| 200 lb 90.7 kg | 128 / 133 lb 58.1 / 60.3 kg | 163 / 177 lb 73.9 / 80.3 kg | 226 / 244 lb 102.5 / 110.7 kg | 289 / 299 lb 131.1 / 135.6 kg |
| 210 lb 95.3 kg | 133 / 138 lb 60.3 / 62.6 kg | 169 / 183 lb 76.7 / 83 kg | 233 / 252 lb 105.7 / 114.3 kg | 298 / 309 lb 135.2 / 140.2 kg |
| 220 lb 99.8 kg | 137 / 142 lb 62.1 / 64.4 kg | 174 / 189 lb 78.9 / 85.7 kg | 240 / 260 lb 108.9 / 117.9 kg | 308 / 319 lb 139.7 / 144.7 kg |
| 230 lb 104.3 kg | 141 / 147 lb 64 / 66.7 kg | 179 / 194 lb 81.2 / 88 kg | 248 / 268 lb 112.5 / 121.6 kg | 317 / 328 lb 143.8 / 148.8 kg |
| 240 lb 108.9 kg | 145 / 151 lb 65.8 / 68.5 kg | 185 / 200 lb 83.9 / 90.7 kg | 255 / 276 lb 115.7 / 125.2 kg | 326 / 338 lb 147.9 / 153.3 kg |
| 250 lb 113.4 kg | 149 / 155 lb 67.6 / 70.3 kg | 190 / 205 lb 86.2 / 93 kg | 262 / 283 lb 118.8 / 128.4 kg | 335 / 347 lb 152 / 157.4 kg |
| 260 lb 117.9 kg | 153 / 159 lb 69.4 / 72.1 kg | 195 / 211 lb 88.5 / 95.7 kg | 269 / 291 lb 122 / 132 kg | 344 / 356 lb 156 / 161.5 kg |
| 270 lb 122.5 kg | 157 / 163 lb 71.2 / 73.9 kg | 200 / 216 lb 90.7 / 98 kg | 276 / 298 lb 125.2 / 135.2 kg | 353 / 365 lb 160.1 / 165.6 kg |
| 280 lb 127 kg | 161 / 167 lb 73 / 75.7 kg | 205 / 221 lb 93 / 100.2 kg | 282 / 306 lb 127.9 / 138.8 kg | 361 / 374 lb 163.7 / 169.6 kg |
| 290 lb 131.5 kg | 164 / 171 lb 74.4 / 77.6 kg | 209 / 227 lb 94.8 / 103 kg | 289 / 313 lb 131.1 / 142 kg | 370 / 383 lb 167.8 / 173.7 kg |
| 300 lb 136.1 kg | 168 / 175 lb 76.2 / 79.4 kg | 214 / 232 lb 97.1 / 105.2 kg | 296 / 320 lb 134.3 / 145.1 kg | 378 / 392 lb 171.5 / 177.8 kg |
Women’s Stiff-Leg Deadlift vs Dumbbell Deadlift Standards
How to read the table: The first number is Stiff-Leg Deadlift; the second is Dumbbell 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 | 53 / 56 lb 24 / 25.4 kg | 69 / 76 lb 31.3 / 34.5 kg | 95 / 103 lb 43.1 / 46.7 kg | 126 / 134 lb 57.2 / 60.8 kg |
| 110 lb 49.9 kg | 56 / 60 lb 25.4 / 27.2 kg | 73 / 81 lb 33.1 / 36.7 kg | 102 / 110 lb 46.3 / 49.9 kg | 134 / 143 lb 60.8 / 64.9 kg |
| 120 lb 54.4 kg | 59 / 64 lb 26.8 / 29 kg | 78 / 85 lb 35.4 / 38.6 kg | 108 / 116 lb 49 / 52.6 kg | 142 / 152 lb 64.4 / 68.9 kg |
| 130 lb 59 kg | 63 / 67 lb 28.6 / 30.4 kg | 82 / 90 lb 37.2 / 40.8 kg | 114 / 123 lb 51.7 / 55.8 kg | 150 / 160 lb 68 / 72.6 kg |
| 140 lb 63.5 kg | 66 / 71 lb 29.9 / 32.2 kg | 86 / 95 lb 39 / 43.1 kg | 119 / 129 lb 54 / 58.5 kg | 158 / 168 lb 71.7 / 76.2 kg |
| 150 lb 68 kg | 69 / 74 lb 31.3 / 33.6 kg | 90 / 99 lb 40.8 / 44.9 kg | 125 / 135 lb 56.7 / 61.2 kg | 165 / 176 lb 74.8 / 79.8 kg |
| 160 lb 72.6 kg | 72 / 77 lb 32.7 / 34.9 kg | 94 / 103 lb 42.6 / 46.7 kg | 130 / 141 lb 59 / 64 kg | 172 / 184 lb 78 / 83.5 kg |
| 170 lb 77.1 kg | 75 / 80 lb 34 / 36.3 kg | 98 / 108 lb 44.5 / 49 kg | 136 / 147 lb 61.7 / 66.7 kg | 179 / 191 lb 81.2 / 86.6 kg |
| 180 lb 81.6 kg | 78 / 84 lb 35.4 / 38.1 kg | 102 / 112 lb 46.3 / 50.8 kg | 141 / 152 lb 64 / 68.9 kg | 186 / 199 lb 84.4 / 90.3 kg |
| 190 lb 86.2 kg | 81 / 87 lb 36.7 / 39.5 kg | 105 / 116 lb 47.6 / 52.6 kg | 146 / 158 lb 66.2 / 71.7 kg | 193 / 206 lb 87.5 / 93.4 kg |
| 200 lb 90.7 kg | 84 / 90 lb 38.1 / 40.8 kg | 109 / 120 lb 49.4 / 54.4 kg | 151 / 164 lb 68.5 / 74.4 kg | 200 / 213 lb 90.7 / 96.6 kg |
| 210 lb 95.3 kg | 86 / 93 lb 39 / 42.2 kg | 113 / 124 lb 51.3 / 56.2 kg | 156 / 169 lb 70.8 / 76.7 kg | 206 / 220 lb 93.4 / 99.8 kg |
| 220 lb 99.8 kg | 89 / 96 lb 40.4 / 43.5 kg | 116 / 128 lb 52.6 / 58.1 kg | 161 / 174 lb 73 / 78.9 kg | 213 / 227 lb 96.6 / 103 kg |
| 230 lb 104.3 kg | 92 / 98 lb 41.7 / 44.5 kg | 120 / 132 lb 54.4 / 59.9 kg | 166 / 180 lb 75.3 / 81.6 kg | 219 / 234 lb 99.3 / 106.1 kg |
| 240 lb 108.9 kg | 94 / 101 lb 42.6 / 45.8 kg | 123 / 135 lb 55.8 / 61.2 kg | 171 / 185 lb 77.6 / 83.9 kg | 226 / 241 lb 102.5 / 109.3 kg |
How Your Stiff Leg Deadlift vs Dumbbell 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 stiff-leg deadlift strength level
The standards use the sex-specific targets from the individual Stiff-Leg 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.
3. Find the dumbbell deadlift strength level
The standards use the sex-specific combined-load thresholds from the individual Dumbbell 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 larger lifters are expected to deadlift 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 stiff-leg deadlift | Adjust stiff-leg deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell deadlift | Use combined-dumbbell estimated max and adjust targets 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 Stiff Leg Deadlift and Dumbbell 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 dumbbell deadlift standard is higher; below zero means the stiff-leg 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.
3.6 → 6.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell deadlift standard minus the stiff-leg deadlift standard. A plus sign means the dumbbell deadlift standard is higher. A minus sign means the stiff-leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +4 lb +1.8 kg | +10 lb +4.6 kg | +14 lb +6.3 kg | +8 lb +3.6 kg |
| 130 lb 59 kg | +4 lb +1.9 kg | +10 lb +4.5 kg | +14 lb +6.3 kg | +7 lb +3.2 kg |
| 140 lb 63.5 kg | +4 lb +1.8 kg | +11 lb +5 kg | +15 lb +6.8 kg | +8 lb +3.6 kg |
| 150 lb 68 kg | +4 lb +1.8 kg | +11 lb +5 kg | +16 lb +7.2 kg | +9 lb +4 kg |
| 160 lb 72.6 kg | +4 lb +1.9 kg | +11 lb +4.9 kg | +16 lb +7.3 kg | +9 lb +4.1 kg |
| 170 lb 77.1 kg | +5 lb +2.2 kg | +12 lb +5.4 kg | +17 lb +7.7 kg | +9 lb +4.1 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | +13 lb +5.9 kg | +18 lb +8.1 kg | +10 lb +4.6 kg |
| 190 lb 86.2 kg | +5 lb +2.3 kg | +13 lb +5.9 kg | +18 lb +8.1 kg | +10 lb +4.5 kg |
| 200 lb 90.7 kg | +5 lb +2.2 kg | +14 lb +6.4 kg | +18 lb +8.2 kg | +10 lb +4.5 kg |
| 210 lb 95.3 kg | +5 lb +2.3 kg | +14 lb +6.3 kg | +19 lb +8.6 kg | +11 lb +5 kg |
| 220 lb 99.8 kg | +5 lb +2.3 kg | +15 lb +6.8 kg | +20 lb +9 kg | +11 lb +5 kg |
| 230 lb 104.3 kg | +6 lb +2.7 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +11 lb +5 kg |
| 240 lb 108.9 kg | +6 lb +2.7 kg | +15 lb +6.8 kg | +21 lb +9.5 kg | +12 lb +5.4 kg |
| 250 lb 113.4 kg | +6 lb +2.7 kg | +15 lb +6.8 kg | +21 lb +9.6 kg | +12 lb +5.4 kg |
| 260 lb 117.9 kg | +6 lb +2.7 kg | +16 lb +7.2 kg | +22 lb +10 kg | +12 lb +5.5 kg |
| 270 lb 122.5 kg | +6 lb +2.7 kg | +16 lb +7.3 kg | +22 lb +10 kg | +12 lb +5.5 kg |
| 280 lb 127 kg | +6 lb +2.7 kg | +16 lb +7.2 kg | +24 lb +10.9 kg | +13 lb +5.9 kg |
| 290 lb 131.5 kg | +7 lb +3.2 kg | +18 lb +8.2 kg | +24 lb +10.9 kg | +13 lb +5.9 kg |
| 300 lb 136.1 kg | +7 lb +3.2 kg | +18 lb +8.1 kg | +24 lb +10.8 kg | +14 lb +6.3 kg |
How Women’s Stiff Leg Deadlift and Dumbbell Deadlift Standards Differ
What the women’s data shows:
The stiff-leg deadlift and dumbbell deadlift standards are within 3 lb at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
3.6 → 6.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell deadlift standard minus the stiff-leg deadlift standard. A plus sign means the dumbbell deadlift standard is higher. A minus sign means the stiff-leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +3 lb +1.4 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +8 lb +3.6 kg |
| 110 lb 49.9 kg | +4 lb +1.8 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +9 lb +4.1 kg |
| 120 lb 54.4 kg | +5 lb +2.2 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +10 lb +4.5 kg |
| 130 lb 59 kg | +4 lb +1.8 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +10 lb +4.6 kg |
| 140 lb 63.5 kg | +5 lb +2.3 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +10 lb +4.5 kg |
| 150 lb 68 kg | +5 lb +2.3 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +11 lb +5 kg |
| 160 lb 72.6 kg | +5 lb +2.2 kg | +9 lb +4.1 kg | +11 lb +5 kg | +12 lb +5.5 kg |
| 170 lb 77.1 kg | +5 lb +2.3 kg | +10 lb +4.5 kg | +11 lb +5 kg | +12 lb +5.4 kg |
| 180 lb 81.6 kg | +6 lb +2.7 kg | +10 lb +4.5 kg | +11 lb +4.9 kg | +13 lb +5.9 kg |
| 190 lb 86.2 kg | +6 lb +2.8 kg | +11 lb +5 kg | +12 lb +5.5 kg | +13 lb +5.9 kg |
| 200 lb 90.7 kg | +6 lb +2.7 kg | +11 lb +5 kg | +13 lb +5.9 kg | +13 lb +5.9 kg |
| 210 lb 95.3 kg | +7 lb +3.2 kg | +11 lb +4.9 kg | +13 lb +5.9 kg | +14 lb +6.4 kg |
| 220 lb 99.8 kg | +7 lb +3.1 kg | +12 lb +5.5 kg | +13 lb +5.9 kg | +14 lb +6.4 kg |
| 230 lb 104.3 kg | +6 lb +2.8 kg | +12 lb +5.5 kg | +14 lb +6.3 kg | +15 lb +6.8 kg |
| 240 lb 108.9 kg | +7 lb +3.2 kg | +12 lb +5.4 kg | +14 lb +6.3 kg | +15 lb +6.8 kg |
Stiff Leg Deadlift and Dumbbell Deadlift Exercises Used by This Calculator
This calculator uses a raw barbell stiff-leg deadlift and a strict bilateral dumbbell deadlift. Use strict canonical Stiff Leg Deadlift and Dumbbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a floor-start stiff-leg deadlift with minimal knee bend
Begin each rep with the bar motionless on the floor, keep only a soft knee bend, hinge with the bar close, and finish fully upright. Enter total barbell weight. Do not use a Romanian or conventional deadlift, deficit or rack pull, touch-and-go bounce, Smith or machine variation, partial rep, or equipped lift.
Enter combined load from two matched dumbbells
Start both dumbbells motionless from the floor or a consistent below-knee position, keep them close, and hinge to full hip and knee extension. Do not enter per-hand load, barbell, trap-bar, Romanian, suitcase, single-leg, bounced, hitched, rounded, or partial reps.
Enter one recent Stiff Leg Deadlift result and one recent Dumbbell 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 Stiff-Leg Deadlift — View the individual Stiff-Leg Deadlift standards and next strength-level target.
- Dumbbell Deadlift — View the individual Dumbbell Deadlift standards and next strength-level target.
- Zercher Deadlift (From Floor) — 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.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Pause Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.