Stiff Leg Deadlift vs Trap Bar Deadlift Strength Standards
Compare your stiff-leg deadlift and trap bar 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 strict, repeatable trap bar deadlift set that follows the canonical setup, range, and lockout rules. 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 Trap Bar Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the stiff-leg deadlift and trap bar 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 trap bar 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 / Trap Bar 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 Trap Bar Deadlift Standards
How to read the table: The first number is Stiff-Leg Deadlift; the second is Trap Bar 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 / 140 lb 41.3 / 63.5 kg | 116 / 196 lb 52.6 / 88.9 kg | 160 / 252 lb 72.6 / 114.3 kg | 205 / 308 lb 93 / 139.7 kg |
| 130 lb 59 kg | 96 / 148 lb 43.5 / 67.1 kg | 123 / 207 lb 55.8 / 93.9 kg | 169 / 266 lb 76.7 / 120.7 kg | 217 / 325 lb 98.4 / 147.4 kg |
| 140 lb 63.5 kg | 101 / 155 lb 45.8 / 70.3 kg | 129 / 217 lb 58.5 / 98.4 kg | 178 / 279 lb 80.7 / 126.6 kg | 228 / 341 lb 103.4 / 154.7 kg |
| 150 lb 68 kg | 106 / 162 lb 48.1 / 73.5 kg | 135 / 227 lb 61.2 / 103 kg | 186 / 292 lb 84.4 / 132.4 kg | 238 / 357 lb 108 / 161.9 kg |
| 160 lb 72.6 kg | 111 / 169 lb 50.3 / 76.7 kg | 141 / 237 lb 64 / 107.5 kg | 194 / 305 lb 88 / 138.3 kg | 249 / 373 lb 112.9 / 169.2 kg |
| 170 lb 77.1 kg | 115 / 176 lb 52.2 / 79.8 kg | 147 / 247 lb 66.7 / 112 kg | 202 / 318 lb 91.6 / 144.2 kg | 259 / 388 lb 117.5 / 176 kg |
| 180 lb 81.6 kg | 120 / 183 lb 54.4 / 83 kg | 152 / 257 lb 68.9 / 116.6 kg | 210 / 330 lb 95.3 / 149.7 kg | 269 / 403 lb 122 / 182.8 kg |
| 190 lb 86.2 kg | 124 / 190 lb 56.2 / 86.2 kg | 158 / 266 lb 71.7 / 120.7 kg | 218 / 342 lb 98.9 / 155.1 kg | 279 / 418 lb 126.6 / 189.6 kg |
| 200 lb 90.7 kg | 128 / 197 lb 58.1 / 89.4 kg | 163 / 275 lb 73.9 / 124.7 kg | 226 / 354 lb 102.5 / 160.6 kg | 289 / 433 lb 131.1 / 196.4 kg |
| 210 lb 95.3 kg | 133 / 203 lb 60.3 / 92.1 kg | 169 / 284 lb 76.7 / 128.8 kg | 233 / 366 lb 105.7 / 166 kg | 298 / 447 lb 135.2 / 202.8 kg |
| 220 lb 99.8 kg | 137 / 210 lb 62.1 / 95.3 kg | 174 / 293 lb 78.9 / 132.9 kg | 240 / 377 lb 108.9 / 171 kg | 308 / 461 lb 139.7 / 209.1 kg |
| 230 lb 104.3 kg | 141 / 216 lb 64 / 98 kg | 179 / 302 lb 81.2 / 137 kg | 248 / 388 lb 112.5 / 176 kg | 317 / 475 lb 143.8 / 215.5 kg |
| 240 lb 108.9 kg | 145 / 222 lb 65.8 / 100.7 kg | 185 / 311 lb 83.9 / 141.1 kg | 255 / 400 lb 115.7 / 181.4 kg | 326 / 488 lb 147.9 / 221.4 kg |
| 250 lb 113.4 kg | 149 / 228 lb 67.6 / 103.4 kg | 190 / 319 lb 86.2 / 144.7 kg | 262 / 411 lb 118.8 / 186.4 kg | 335 / 502 lb 152 / 227.7 kg |
| 260 lb 117.9 kg | 153 / 234 lb 69.4 / 106.1 kg | 195 / 328 lb 88.5 / 148.8 kg | 269 / 422 lb 122 / 191.4 kg | 344 / 515 lb 156 / 233.6 kg |
| 270 lb 122.5 kg | 157 / 240 lb 71.2 / 108.9 kg | 200 / 336 lb 90.7 / 152.4 kg | 276 / 432 lb 125.2 / 196 kg | 353 / 528 lb 160.1 / 239.5 kg |
| 280 lb 127 kg | 161 / 246 lb 73 / 111.6 kg | 205 / 344 lb 93 / 156 kg | 282 / 443 lb 127.9 / 200.9 kg | 361 / 541 lb 163.7 / 245.4 kg |
| 290 lb 131.5 kg | 164 / 252 lb 74.4 / 114.3 kg | 209 / 353 lb 94.8 / 160.1 kg | 289 / 453 lb 131.1 / 205.5 kg | 370 / 554 lb 167.8 / 251.3 kg |
| 300 lb 136.1 kg | 168 / 258 lb 76.2 / 117 kg | 214 / 361 lb 97.1 / 163.7 kg | 296 / 464 lb 134.3 / 210.5 kg | 378 / 567 lb 171.5 / 257.2 kg |
Women’s Stiff-Leg Deadlift vs Trap Bar Deadlift Standards
How to read the table: The first number is Stiff-Leg Deadlift; the second is Trap Bar 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 / 86 lb 24 / 39 kg | 69 / 126 lb 31.3 / 57.2 kg | 95 / 172 lb 43.1 / 78 kg | 126 / 217 lb 57.2 / 98.4 kg |
| 110 lb 49.9 kg | 56 / 92 lb 25.4 / 41.7 kg | 73 / 134 lb 33.1 / 60.8 kg | 102 / 183 lb 46.3 / 83 kg | 134 / 232 lb 60.8 / 105.2 kg |
| 120 lb 54.4 kg | 59 / 97 lb 26.8 / 44 kg | 78 / 142 lb 35.4 / 64.4 kg | 108 / 194 lb 49 / 88 kg | 142 / 246 lb 64.4 / 111.6 kg |
| 130 lb 59 kg | 63 / 103 lb 28.6 / 46.7 kg | 82 / 150 lb 37.2 / 68 kg | 114 / 205 lb 51.7 / 93 kg | 150 / 259 lb 68 / 117.5 kg |
| 140 lb 63.5 kg | 66 / 108 lb 29.9 / 49 kg | 86 / 158 lb 39 / 71.7 kg | 119 / 215 lb 54 / 97.5 kg | 158 / 272 lb 71.7 / 123.4 kg |
| 150 lb 68 kg | 69 / 113 lb 31.3 / 51.3 kg | 90 / 165 lb 40.8 / 74.8 kg | 125 / 225 lb 56.7 / 102.1 kg | 165 / 285 lb 74.8 / 129.3 kg |
| 160 lb 72.6 kg | 72 / 118 lb 32.7 / 53.5 kg | 94 / 172 lb 42.6 / 78 kg | 130 / 235 lb 59 / 106.6 kg | 172 / 298 lb 78 / 135.2 kg |
| 170 lb 77.1 kg | 75 / 123 lb 34 / 55.8 kg | 98 / 179 lb 44.5 / 81.2 kg | 136 / 245 lb 61.7 / 111.1 kg | 179 / 310 lb 81.2 / 140.6 kg |
| 180 lb 81.6 kg | 78 / 128 lb 35.4 / 58.1 kg | 102 / 186 lb 46.3 / 84.4 kg | 141 / 254 lb 64 / 115.2 kg | 186 / 322 lb 84.4 / 146.1 kg |
| 190 lb 86.2 kg | 81 / 132 lb 36.7 / 59.9 kg | 105 / 193 lb 47.6 / 87.5 kg | 146 / 263 lb 66.2 / 119.3 kg | 193 / 334 lb 87.5 / 151.5 kg |
| 200 lb 90.7 kg | 84 / 137 lb 38.1 / 62.1 kg | 109 / 200 lb 49.4 / 90.7 kg | 151 / 273 lb 68.5 / 123.8 kg | 200 / 345 lb 90.7 / 156.5 kg |
| 210 lb 95.3 kg | 86 / 141 lb 39 / 64 kg | 113 / 206 lb 51.3 / 93.4 kg | 156 / 282 lb 70.8 / 127.9 kg | 206 / 357 lb 93.4 / 161.9 kg |
| 220 lb 99.8 kg | 89 / 146 lb 40.4 / 66.2 kg | 116 / 213 lb 52.6 / 96.6 kg | 161 / 290 lb 73 / 131.5 kg | 213 / 368 lb 96.6 / 166.9 kg |
| 230 lb 104.3 kg | 92 / 150 lb 41.7 / 68 kg | 120 / 219 lb 54.4 / 99.3 kg | 166 / 299 lb 75.3 / 135.6 kg | 219 / 379 lb 99.3 / 171.9 kg |
| 240 lb 108.9 kg | 94 / 155 lb 42.6 / 70.3 kg | 123 / 226 lb 55.8 / 102.5 kg | 171 / 308 lb 77.6 / 139.7 kg | 226 / 390 lb 102.5 / 176.9 kg |
How Your Stiff Leg Deadlift vs Trap Bar 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 trap bar deadlift strength level
The standards use the sex-specific targets from the individual Trap Bar 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.
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 trap bar deadlift | Adjust trap bar 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 Stiff Leg Deadlift and Trap Bar 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 trap bar 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.
46.7 → 85.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the stiff-leg deadlift standard. A plus sign means the trap bar 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 | +49 lb +22.2 kg | +80 lb +36.3 kg | +92 lb +41.7 kg | +103 lb +46.7 kg |
| 130 lb 59 kg | +52 lb +23.6 kg | +84 lb +38.1 kg | +97 lb +44 kg | +108 lb +49 kg |
| 140 lb 63.5 kg | +54 lb +24.5 kg | +88 lb +39.9 kg | +101 lb +45.9 kg | +113 lb +51.3 kg |
| 150 lb 68 kg | +56 lb +25.4 kg | +92 lb +41.8 kg | +106 lb +48 kg | +119 lb +53.9 kg |
| 160 lb 72.6 kg | +58 lb +26.4 kg | +96 lb +43.5 kg | +111 lb +50.3 kg | +124 lb +56.3 kg |
| 170 lb 77.1 kg | +61 lb +27.6 kg | +100 lb +45.3 kg | +116 lb +52.6 kg | +129 lb +58.5 kg |
| 180 lb 81.6 kg | +63 lb +28.6 kg | +105 lb +47.7 kg | +120 lb +54.4 kg | +134 lb +60.8 kg |
| 190 lb 86.2 kg | +66 lb +30 kg | +108 lb +49 kg | +124 lb +56.2 kg | +139 lb +63 kg |
| 200 lb 90.7 kg | +69 lb +31.3 kg | +112 lb +50.8 kg | +128 lb +58.1 kg | +144 lb +65.3 kg |
| 210 lb 95.3 kg | +70 lb +31.8 kg | +115 lb +52.1 kg | +133 lb +60.3 kg | +149 lb +67.6 kg |
| 220 lb 99.8 kg | +73 lb +33.2 kg | +119 lb +54 kg | +137 lb +62.1 kg | +153 lb +69.4 kg |
| 230 lb 104.3 kg | +75 lb +34 kg | +123 lb +55.8 kg | +140 lb +63.5 kg | +158 lb +71.7 kg |
| 240 lb 108.9 kg | +77 lb +34.9 kg | +126 lb +57.2 kg | +145 lb +65.7 kg | +162 lb +73.5 kg |
| 250 lb 113.4 kg | +79 lb +35.8 kg | +129 lb +58.5 kg | +149 lb +67.6 kg | +167 lb +75.7 kg |
| 260 lb 117.9 kg | +81 lb +36.7 kg | +133 lb +60.3 kg | +153 lb +69.4 kg | +171 lb +77.6 kg |
| 270 lb 122.5 kg | +83 lb +37.7 kg | +136 lb +61.7 kg | +156 lb +70.8 kg | +175 lb +79.4 kg |
| 280 lb 127 kg | +85 lb +38.6 kg | +139 lb +63 kg | +161 lb +73 kg | +180 lb +81.7 kg |
| 290 lb 131.5 kg | +88 lb +39.9 kg | +144 lb +65.3 kg | +164 lb +74.4 kg | +184 lb +83.5 kg |
| 300 lb 136.1 kg | +90 lb +40.8 kg | +147 lb +66.6 kg | +168 lb +76.2 kg | +189 lb +85.7 kg |
How Women’s Stiff Leg Deadlift and Trap Bar 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.
41.2 → 74.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the stiff-leg deadlift standard. A plus sign means the trap bar 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 | +33 lb +15 kg | +57 lb +25.9 kg | +77 lb +34.9 kg | +91 lb +41.2 kg |
| 110 lb 49.9 kg | +36 lb +16.3 kg | +61 lb +27.7 kg | +81 lb +36.7 kg | +98 lb +44.4 kg |
| 120 lb 54.4 kg | +38 lb +17.2 kg | +64 lb +29 kg | +86 lb +39 kg | +104 lb +47.2 kg |
| 130 lb 59 kg | +40 lb +18.1 kg | +68 lb +30.8 kg | +91 lb +41.3 kg | +109 lb +49.5 kg |
| 140 lb 63.5 kg | +42 lb +19.1 kg | +72 lb +32.7 kg | +96 lb +43.5 kg | +114 lb +51.7 kg |
| 150 lb 68 kg | +44 lb +20 kg | +75 lb +34 kg | +100 lb +45.4 kg | +120 lb +54.5 kg |
| 160 lb 72.6 kg | +46 lb +20.8 kg | +78 lb +35.4 kg | +105 lb +47.6 kg | +126 lb +57.2 kg |
| 170 lb 77.1 kg | +48 lb +21.8 kg | +81 lb +36.7 kg | +109 lb +49.4 kg | +131 lb +59.4 kg |
| 180 lb 81.6 kg | +50 lb +22.7 kg | +84 lb +38.1 kg | +113 lb +51.2 kg | +136 lb +61.7 kg |
| 190 lb 86.2 kg | +51 lb +23.2 kg | +88 lb +39.9 kg | +117 lb +53.1 kg | +141 lb +64 kg |
| 200 lb 90.7 kg | +53 lb +24 kg | +91 lb +41.3 kg | +122 lb +55.3 kg | +145 lb +65.8 kg |
| 210 lb 95.3 kg | +55 lb +25 kg | +93 lb +42.1 kg | +126 lb +57.1 kg | +151 lb +68.5 kg |
| 220 lb 99.8 kg | +57 lb +25.8 kg | +97 lb +44 kg | +129 lb +58.5 kg | +155 lb +70.3 kg |
| 230 lb 104.3 kg | +58 lb +26.3 kg | +99 lb +44.9 kg | +133 lb +60.3 kg | +160 lb +72.6 kg |
| 240 lb 108.9 kg | +61 lb +27.7 kg | +103 lb +46.7 kg | +137 lb +62.1 kg | +164 lb +74.4 kg |
Stiff Leg Deadlift and Trap Bar Deadlift Exercises Used by This Calculator
This calculator uses a raw barbell stiff-leg deadlift and a strict trap bar deadlift. Use strict canonical Stiff Leg Deadlift and Trap Bar 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.
Use a strict, repeatable Trap Bar Deadlift
High-handle trap bar deadlift only. Strapless, neutral grip, from floor to lockout. Load entered is total external load on the trap bar. If reps > 1 are entered, 1RM is estimated using the Epley/Brzycki blend. No age adjustment applied; adult lifter standards (18–50). Percentiles are tier-anchored approximations, not precise population statistics. Enter total external weight. Keep the same equipment and setup when retesting.
Enter one recent Stiff Leg Deadlift result and one recent Trap Bar 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.
- Trap Bar Deadlift — View the individual Trap Bar Deadlift standards and next strength-level target.
- Atlas Stone — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Clean and Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Clean — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Continental Clean — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.