Barbell Glute Bridge vs Barbell Deadlift Strength Standards
Compare your barbell glute bridge 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 floor-based barbell glute bridge with the shoulders and upper back on the floor and a controlled full hip 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.
Barbell Glute Bridge vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell glute bridge 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 barbell glute bridge 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 Barbell Glute Bridge / 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 Barbell Glute Bridge vs Barbell Deadlift Standards
How to read the table: The first number is Barbell Glute Bridge; 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 | 115 / 252 lb 52.2 / 114.3 kg | 158 / 322 lb 71.7 / 146.1 kg | 215 / 371 lb 97.5 / 168.3 kg | 278 / 420 lb 126.1 / 190.5 kg |
| 130 lb 59 kg | 121 / 266 lb 54.9 / 120.7 kg | 166 / 339 lb 75.3 / 153.8 kg | 227 / 391 lb 103 / 177.4 kg | 294 / 443 lb 133.4 / 200.9 kg |
| 140 lb 63.5 kg | 127 / 279 lb 57.6 / 126.6 kg | 175 / 357 lb 79.4 / 161.9 kg | 238 / 411 lb 108 / 186.4 kg | 308 / 465 lb 139.7 / 210.9 kg |
| 150 lb 68 kg | 133 / 292 lb 60.3 / 132.4 kg | 183 / 373 lb 83 / 169.2 kg | 249 / 431 lb 112.9 / 195.5 kg | 323 / 487 lb 146.5 / 220.9 kg |
| 160 lb 72.6 kg | 139 / 305 lb 63 / 138.3 kg | 191 / 390 lb 86.6 / 176.9 kg | 260 / 449 lb 117.9 / 203.7 kg | 337 / 508 lb 152.9 / 230.4 kg |
| 170 lb 77.1 kg | 145 / 318 lb 65.8 / 144.2 kg | 199 / 406 lb 90.3 / 184.2 kg | 271 / 468 lb 122.9 / 212.3 kg | 351 / 529 lb 159.2 / 240 kg |
| 180 lb 81.6 kg | 150 / 330 lb 68 / 149.7 kg | 206 / 422 lb 93.4 / 191.4 kg | 282 / 486 lb 127.9 / 220.4 kg | 365 / 550 lb 165.6 / 249.5 kg |
| 190 lb 86.2 kg | 156 / 342 lb 70.8 / 155.1 kg | 214 / 437 lb 97.1 / 198.2 kg | 292 / 504 lb 132.4 / 228.6 kg | 378 / 570 lb 171.5 / 258.5 kg |
| 200 lb 90.7 kg | 161 / 354 lb 73 / 160.6 kg | 221 / 452 lb 100.2 / 205 kg | 302 / 522 lb 137 / 236.8 kg | 391 / 590 lb 177.4 / 267.6 kg |
| 210 lb 95.3 kg | 167 / 366 lb 75.7 / 166 kg | 229 / 467 lb 103.9 / 211.8 kg | 312 / 539 lb 141.5 / 244.5 kg | 404 / 609 lb 183.3 / 276.2 kg |
| 220 lb 99.8 kg | 172 / 377 lb 78 / 171 kg | 236 / 482 lb 107 / 218.6 kg | 322 / 556 lb 146.1 / 252.2 kg | 417 / 629 lb 189.1 / 285.3 kg |
| 230 lb 104.3 kg | 177 / 388 lb 80.3 / 176 kg | 243 / 496 lb 110.2 / 225 kg | 332 / 572 lb 150.6 / 259.5 kg | 429 / 647 lb 194.6 / 293.5 kg |
| 240 lb 108.9 kg | 182 / 400 lb 82.6 / 181.4 kg | 250 / 511 lb 113.4 / 231.8 kg | 341 / 589 lb 154.7 / 267.2 kg | 442 / 666 lb 200.5 / 302.1 kg |
| 250 lb 113.4 kg | 187 / 411 lb 84.8 / 186.4 kg | 257 / 525 lb 116.6 / 238.1 kg | 351 / 605 lb 159.2 / 274.4 kg | 454 / 684 lb 205.9 / 310.3 kg |
| 260 lb 117.9 kg | 192 / 422 lb 87.1 / 191.4 kg | 264 / 539 lb 119.7 / 244.5 kg | 360 / 621 lb 163.3 / 281.7 kg | 466 / 703 lb 211.4 / 318.9 kg |
| 270 lb 122.5 kg | 197 / 432 lb 89.4 / 196 kg | 270 / 552 lb 122.5 / 250.4 kg | 369 / 637 lb 167.4 / 288.9 kg | 478 / 720 lb 216.8 / 326.6 kg |
| 280 lb 127 kg | 202 / 443 lb 91.6 / 200.9 kg | 277 / 566 lb 125.6 / 256.7 kg | 378 / 653 lb 171.5 / 296.2 kg | 490 / 738 lb 222.3 / 334.8 kg |
| 290 lb 131.5 kg | 207 / 453 lb 93.9 / 205.5 kg | 284 / 579 lb 128.8 / 262.6 kg | 387 / 668 lb 175.5 / 303 kg | 501 / 756 lb 227.2 / 342.9 kg |
| 300 lb 136.1 kg | 212 / 464 lb 96.2 / 210.5 kg | 290 / 593 lb 131.5 / 269 kg | 396 / 683 lb 179.6 / 309.8 kg | 513 / 773 lb 232.7 / 350.6 kg |
Women’s Barbell Glute Bridge vs Barbell Deadlift Standards
How to read the table: The first number is Barbell Glute Bridge; 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 | 85 / 149 lb 38.6 / 67.6 kg | 121 / 201 lb 54.9 / 91.2 kg | 166 / 240 lb 75.3 / 108.9 kg | 217 / 275 lb 98.4 / 124.7 kg |
| 110 lb 49.9 kg | 91 / 159 lb 41.3 / 72.1 kg | 129 / 214 lb 58.5 / 97.1 kg | 176 / 256 lb 79.8 / 116.1 kg | 232 / 293 lb 105.2 / 132.9 kg |
| 120 lb 54.4 kg | 97 / 168 lb 44 / 76.2 kg | 137 / 227 lb 62.1 / 103 kg | 187 / 271 lb 84.8 / 122.9 kg | 246 / 310 lb 111.6 / 140.6 kg |
| 130 lb 59 kg | 102 / 177 lb 46.3 / 80.3 kg | 145 / 239 lb 65.8 / 108.4 kg | 197 / 286 lb 89.4 / 129.7 kg | 259 / 327 lb 117.5 / 148.3 kg |
| 140 lb 63.5 kg | 107 / 186 lb 48.5 / 84.4 kg | 152 / 251 lb 68.9 / 113.9 kg | 207 / 301 lb 93.9 / 136.5 kg | 272 / 344 lb 123.4 / 156 kg |
| 150 lb 68 kg | 112 / 195 lb 50.8 / 88.5 kg | 159 / 263 lb 72.1 / 119.3 kg | 217 / 315 lb 98.4 / 142.9 kg | 285 / 360 lb 129.3 / 163.3 kg |
| 160 lb 72.6 kg | 117 / 204 lb 53.1 / 92.5 kg | 166 / 275 lb 75.3 / 124.7 kg | 227 / 329 lb 103 / 149.2 kg | 298 / 376 lb 135.2 / 170.6 kg |
| 170 lb 77.1 kg | 122 / 212 lb 55.3 / 96.2 kg | 173 / 286 lb 78.5 / 129.7 kg | 236 / 342 lb 107 / 155.1 kg | 310 / 391 lb 140.6 / 177.4 kg |
| 180 lb 81.6 kg | 126 / 220 lb 57.2 / 99.8 kg | 180 / 297 lb 81.6 / 134.7 kg | 245 / 356 lb 111.1 / 161.5 kg | 322 / 407 lb 146.1 / 184.6 kg |
| 190 lb 86.2 kg | 131 / 228 lb 59.4 / 103.4 kg | 186 / 308 lb 84.4 / 139.7 kg | 254 / 369 lb 115.2 / 167.4 kg | 334 / 421 lb 151.5 / 191 kg |
| 200 lb 90.7 kg | 136 / 236 lb 61.7 / 107 kg | 193 / 319 lb 87.5 / 144.7 kg | 263 / 382 lb 119.3 / 173.3 kg | 345 / 436 lb 156.5 / 197.8 kg |
| 210 lb 95.3 kg | 140 / 244 lb 63.5 / 110.7 kg | 199 / 329 lb 90.3 / 149.2 kg | 272 / 394 lb 123.4 / 178.7 kg | 357 / 451 lb 161.9 / 204.6 kg |
| 220 lb 99.8 kg | 145 / 252 lb 65.8 / 114.3 kg | 205 / 340 lb 93 / 154.2 kg | 280 / 407 lb 127 / 184.6 kg | 368 / 465 lb 166.9 / 210.9 kg |
| 230 lb 104.3 kg | 149 / 259 lb 67.6 / 117.5 kg | 211 / 350 lb 95.7 / 158.8 kg | 289 / 419 lb 131.1 / 190.1 kg | 379 / 479 lb 171.9 / 217.3 kg |
| 240 lb 108.9 kg | 153 / 267 lb 69.4 / 121.1 kg | 218 / 360 lb 98.9 / 163.3 kg | 297 / 431 lb 134.7 / 195.5 kg | 390 / 492 lb 176.9 / 223.2 kg |
How Your Barbell Glute Bridge 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 barbell glute bridge strength level
The barbell glute bridge standards use the sex-specific standards from the individual Barbell Glute Bridge 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 bridge more total weight 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 barbell glute bridge | Adjust barbell glute bridge 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 Barbell Glute Bridge 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 barbell glute bridge 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.
64.4 → 117.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the barbell glute bridge standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the barbell glute bridge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +137 lb +62.1 kg | +164 lb +74.4 kg | +156 lb +70.8 kg | +142 lb +64.4 kg |
| 130 lb 59 kg | +145 lb +65.8 kg | +173 lb +78.5 kg | +164 lb +74.4 kg | +149 lb +67.5 kg |
| 140 lb 63.5 kg | +152 lb +69 kg | +182 lb +82.5 kg | +173 lb +78.4 kg | +157 lb +71.2 kg |
| 150 lb 68 kg | +159 lb +72.1 kg | +190 lb +86.2 kg | +182 lb +82.6 kg | +164 lb +74.4 kg |
| 160 lb 72.6 kg | +166 lb +75.3 kg | +199 lb +90.3 kg | +189 lb +85.8 kg | +171 lb +77.5 kg |
| 170 lb 77.1 kg | +173 lb +78.4 kg | +207 lb +93.9 kg | +197 lb +89.4 kg | +178 lb +80.8 kg |
| 180 lb 81.6 kg | +180 lb +81.7 kg | +216 lb +98 kg | +204 lb +92.5 kg | +185 lb +83.9 kg |
| 190 lb 86.2 kg | +186 lb +84.3 kg | +223 lb +101.1 kg | +212 lb +96.2 kg | +192 lb +87 kg |
| 200 lb 90.7 kg | +193 lb +87.6 kg | +231 lb +104.8 kg | +220 lb +99.8 kg | +199 lb +90.2 kg |
| 210 lb 95.3 kg | +199 lb +90.3 kg | +238 lb +107.9 kg | +227 lb +103 kg | +205 lb +92.9 kg |
| 220 lb 99.8 kg | +205 lb +93 kg | +246 lb +111.6 kg | +234 lb +106.1 kg | +212 lb +96.2 kg |
| 230 lb 104.3 kg | +211 lb +95.7 kg | +253 lb +114.8 kg | +240 lb +108.9 kg | +218 lb +98.9 kg |
| 240 lb 108.9 kg | +218 lb +98.8 kg | +261 lb +118.4 kg | +248 lb +112.5 kg | +224 lb +101.6 kg |
| 250 lb 113.4 kg | +224 lb +101.6 kg | +268 lb +121.5 kg | +254 lb +115.2 kg | +230 lb +104.4 kg |
| 260 lb 117.9 kg | +230 lb +104.3 kg | +275 lb +124.8 kg | +261 lb +118.4 kg | +237 lb +107.5 kg |
| 270 lb 122.5 kg | +235 lb +106.6 kg | +282 lb +127.9 kg | +268 lb +121.5 kg | +242 lb +109.8 kg |
| 280 lb 127 kg | +241 lb +109.3 kg | +289 lb +131.1 kg | +275 lb +124.7 kg | +248 lb +112.5 kg |
| 290 lb 131.5 kg | +246 lb +111.6 kg | +295 lb +133.8 kg | +281 lb +127.5 kg | +255 lb +115.7 kg |
| 300 lb 136.1 kg | +252 lb +114.3 kg | +303 lb +137.5 kg | +287 lb +130.2 kg | +260 lb +117.9 kg |
How Women’s Barbell Glute Bridge 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.
26.3 → 46.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the barbell glute bridge standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the barbell glute bridge standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +64 lb +29 kg | +80 lb +36.3 kg | +74 lb +33.6 kg | +58 lb +26.3 kg |
| 110 lb 49.9 kg | +68 lb +30.8 kg | +85 lb +38.6 kg | +80 lb +36.3 kg | +61 lb +27.7 kg |
| 120 lb 54.4 kg | +71 lb +32.2 kg | +90 lb +40.9 kg | +84 lb +38.1 kg | +64 lb +29 kg |
| 130 lb 59 kg | +75 lb +34 kg | +94 lb +42.6 kg | +89 lb +40.3 kg | +68 lb +30.8 kg |
| 140 lb 63.5 kg | +79 lb +35.9 kg | +99 lb +45 kg | +94 lb +42.6 kg | +72 lb +32.6 kg |
| 150 lb 68 kg | +83 lb +37.7 kg | +104 lb +47.2 kg | +98 lb +44.5 kg | +75 lb +34 kg |
| 160 lb 72.6 kg | +87 lb +39.4 kg | +109 lb +49.4 kg | +102 lb +46.2 kg | +78 lb +35.4 kg |
| 170 lb 77.1 kg | +90 lb +40.9 kg | +113 lb +51.2 kg | +106 lb +48.1 kg | +81 lb +36.8 kg |
| 180 lb 81.6 kg | +94 lb +42.6 kg | +117 lb +53.1 kg | +111 lb +50.4 kg | +85 lb +38.5 kg |
| 190 lb 86.2 kg | +97 lb +44 kg | +122 lb +55.3 kg | +115 lb +52.2 kg | +87 lb +39.5 kg |
| 200 lb 90.7 kg | +100 lb +45.3 kg | +126 lb +57.2 kg | +119 lb +54 kg | +91 lb +41.3 kg |
| 210 lb 95.3 kg | +104 lb +47.2 kg | +130 lb +58.9 kg | +122 lb +55.3 kg | +94 lb +42.7 kg |
| 220 lb 99.8 kg | +107 lb +48.5 kg | +135 lb +61.2 kg | +127 lb +57.6 kg | +97 lb +44 kg |
| 230 lb 104.3 kg | +110 lb +49.9 kg | +139 lb +63.1 kg | +130 lb +59 kg | +100 lb +45.4 kg |
| 240 lb 108.9 kg | +114 lb +51.7 kg | +142 lb +64.4 kg | +134 lb +60.8 kg | +102 lb +46.3 kg |
Barbell Glute Bridge and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a floor-based barbell glute bridge and a conventional barbell deadlift. Use strict canonical Barbell Glute Bridge and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a floor-based barbell glute bridge
Keep the shoulders and upper back on the floor, drive through planted feet, raise the bar to a controlled hip lockout, and return to the same bottom position. Do not enter a bench-supported hip thrust, Smith-machine bridge, machine glute drive, partial rep, or barbell weight that excludes part of the loaded total.
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 Barbell Glute Bridge 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
- Barbell Glute Bridge — View the individual Barbell Glute Bridge standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Smith Machine Hip Thrust — 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 Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Clean Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.