Dumbbell Stiff Leg Deadlift vs Barbell Deadlift Strength Standards
Compare your dumbbell stiff leg deadlift 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.
Use each exercise's canonical input: External load for Dumbbell Stiff Leg Deadlift and Total barbell weight for Barbell Deadlift. Use a strict, repeatable dumbbell stiff leg deadlift test using the canonical setup, range, and finish rules 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 Stiff Leg Deadlift vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell stiff leg deadlift 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 stiff leg deadlift 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 Stiff Leg Deadlift / 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 Stiff Leg Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Dumbbell Stiff Leg Deadlift; 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 | 90 / 252 lb 40.8 / 114.3 kg | 126 / 322 lb 57.2 / 146.1 kg | 168 / 371 lb 76.2 / 168.3 kg | 213 / 420 lb 96.6 / 190.5 kg |
| 130 lb 59 kg | 95 / 266 lb 43.1 / 120.7 kg | 133 / 339 lb 60.3 / 153.8 kg | 177 / 391 lb 80.3 / 177.4 kg | 224 / 443 lb 101.6 / 200.9 kg |
| 140 lb 63.5 kg | 100 / 279 lb 45.4 / 126.6 kg | 140 / 357 lb 63.5 / 161.9 kg | 186 / 411 lb 84.4 / 186.4 kg | 236 / 465 lb 107 / 210.9 kg |
| 150 lb 68 kg | 104 / 292 lb 47.2 / 132.4 kg | 146 / 373 lb 66.2 / 169.2 kg | 195 / 431 lb 88.5 / 195.5 kg | 247 / 487 lb 112 / 220.9 kg |
| 160 lb 72.6 kg | 109 / 305 lb 49.4 / 138.3 kg | 152 / 390 lb 68.9 / 176.9 kg | 203 / 449 lb 92.1 / 203.7 kg | 258 / 508 lb 117 / 230.4 kg |
| 170 lb 77.1 kg | 113 / 318 lb 51.3 / 144.2 kg | 159 / 406 lb 72.1 / 184.2 kg | 212 / 468 lb 96.2 / 212.3 kg | 268 / 529 lb 121.6 / 240 kg |
| 180 lb 81.6 kg | 118 / 330 lb 53.5 / 149.7 kg | 165 / 422 lb 74.8 / 191.4 kg | 220 / 486 lb 99.8 / 220.4 kg | 279 / 550 lb 126.6 / 249.5 kg |
| 190 lb 86.2 kg | 122 / 342 lb 55.3 / 155.1 kg | 171 / 437 lb 77.6 / 198.2 kg | 228 / 504 lb 103.4 / 228.6 kg | 289 / 570 lb 131.1 / 258.5 kg |
| 200 lb 90.7 kg | 126 / 354 lb 57.2 / 160.6 kg | 177 / 452 lb 80.3 / 205 kg | 236 / 522 lb 107 / 236.8 kg | 299 / 590 lb 135.6 / 267.6 kg |
| 210 lb 95.3 kg | 130 / 366 lb 59 / 166 kg | 183 / 467 lb 83 / 211.8 kg | 244 / 539 lb 110.7 / 244.5 kg | 309 / 609 lb 140.2 / 276.2 kg |
| 220 lb 99.8 kg | 135 / 377 lb 61.2 / 171 kg | 189 / 482 lb 85.7 / 218.6 kg | 251 / 556 lb 113.9 / 252.2 kg | 319 / 629 lb 144.7 / 285.3 kg |
| 230 lb 104.3 kg | 139 / 388 lb 63 / 176 kg | 194 / 496 lb 88 / 225 kg | 259 / 572 lb 117.5 / 259.5 kg | 328 / 647 lb 148.8 / 293.5 kg |
| 240 lb 108.9 kg | 143 / 400 lb 64.9 / 181.4 kg | 200 / 511 lb 90.7 / 231.8 kg | 266 / 589 lb 120.7 / 267.2 kg | 338 / 666 lb 153.3 / 302.1 kg |
| 250 lb 113.4 kg | 146 / 411 lb 66.2 / 186.4 kg | 205 / 525 lb 93 / 238.1 kg | 274 / 605 lb 124.3 / 274.4 kg | 347 / 684 lb 157.4 / 310.3 kg |
| 260 lb 117.9 kg | 150 / 422 lb 68 / 191.4 kg | 211 / 539 lb 95.7 / 244.5 kg | 281 / 621 lb 127.5 / 281.7 kg | 356 / 703 lb 161.5 / 318.9 kg |
| 270 lb 122.5 kg | 154 / 432 lb 69.9 / 196 kg | 216 / 552 lb 98 / 250.4 kg | 288 / 637 lb 130.6 / 288.9 kg | 365 / 720 lb 165.6 / 326.6 kg |
| 280 lb 127 kg | 158 / 443 lb 71.7 / 200.9 kg | 221 / 566 lb 100.2 / 256.7 kg | 295 / 653 lb 133.8 / 296.2 kg | 374 / 738 lb 169.6 / 334.8 kg |
| 290 lb 131.5 kg | 162 / 453 lb 73.5 / 205.5 kg | 227 / 579 lb 103 / 262.6 kg | 302 / 668 lb 137 / 303 kg | 383 / 756 lb 173.7 / 342.9 kg |
| 300 lb 136.1 kg | 165 / 464 lb 74.8 / 210.5 kg | 232 / 593 lb 105.2 / 269 kg | 309 / 683 lb 140.2 / 309.8 kg | 392 / 773 lb 177.8 / 350.6 kg |
Women’s Dumbbell Stiff Leg Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Dumbbell Stiff Leg Deadlift; 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 | 71 / 201 lb 32.2 / 91.2 kg | 98 / 240 lb 44.5 / 108.9 kg | 128 / 275 lb 58.1 / 124.7 kg |
| 110 lb 49.9 kg | 51 / 159 lb 23.1 / 72.1 kg | 76 / 214 lb 34.5 / 97.1 kg | 105 / 256 lb 47.6 / 116.1 kg | 137 / 293 lb 62.1 / 132.9 kg |
| 120 lb 54.4 kg | 54 / 168 lb 24.5 / 76.2 kg | 80 / 227 lb 36.3 / 103 kg | 111 / 271 lb 50.3 / 122.9 kg | 145 / 310 lb 65.8 / 140.6 kg |
| 130 lb 59 kg | 57 / 177 lb 25.9 / 80.3 kg | 85 / 239 lb 38.6 / 108.4 kg | 117 / 286 lb 53.1 / 129.7 kg | 153 / 327 lb 69.4 / 148.3 kg |
| 140 lb 63.5 kg | 60 / 186 lb 27.2 / 84.4 kg | 89 / 251 lb 40.4 / 113.9 kg | 123 / 301 lb 55.8 / 136.5 kg | 160 / 344 lb 72.6 / 156 kg |
| 150 lb 68 kg | 63 / 195 lb 28.6 / 88.5 kg | 93 / 263 lb 42.2 / 119.3 kg | 129 / 315 lb 58.5 / 142.9 kg | 168 / 360 lb 76.2 / 163.3 kg |
| 160 lb 72.6 kg | 66 / 204 lb 29.9 / 92.5 kg | 97 / 275 lb 44 / 124.7 kg | 135 / 329 lb 61.2 / 149.2 kg | 175 / 376 lb 79.4 / 170.6 kg |
| 170 lb 77.1 kg | 68 / 212 lb 30.8 / 96.2 kg | 101 / 286 lb 45.8 / 129.7 kg | 140 / 342 lb 63.5 / 155.1 kg | 183 / 391 lb 83 / 177.4 kg |
| 180 lb 81.6 kg | 71 / 220 lb 32.2 / 99.8 kg | 105 / 297 lb 47.6 / 134.7 kg | 146 / 356 lb 66.2 / 161.5 kg | 190 / 407 lb 86.2 / 184.6 kg |
| 190 lb 86.2 kg | 74 / 228 lb 33.6 / 103.4 kg | 109 / 308 lb 49.4 / 139.7 kg | 151 / 369 lb 68.5 / 167.4 kg | 197 / 421 lb 89.4 / 191 kg |
| 200 lb 90.7 kg | 76 / 236 lb 34.5 / 107 kg | 113 / 319 lb 51.3 / 144.7 kg | 156 / 382 lb 70.8 / 173.3 kg | 204 / 436 lb 92.5 / 197.8 kg |
| 210 lb 95.3 kg | 79 / 244 lb 35.8 / 110.7 kg | 116 / 329 lb 52.6 / 149.2 kg | 161 / 394 lb 73 / 178.7 kg | 210 / 451 lb 95.3 / 204.6 kg |
| 220 lb 99.8 kg | 81 / 252 lb 36.7 / 114.3 kg | 120 / 340 lb 54.4 / 154.2 kg | 167 / 407 lb 75.7 / 184.6 kg | 217 / 465 lb 98.4 / 210.9 kg |
| 230 lb 104.3 kg | 84 / 259 lb 38.1 / 117.5 kg | 124 / 350 lb 56.2 / 158.8 kg | 172 / 419 lb 78 / 190.1 kg | 223 / 479 lb 101.2 / 217.3 kg |
| 240 lb 108.9 kg | 86 / 267 lb 39 / 121.1 kg | 127 / 360 lb 57.6 / 163.3 kg | 176 / 431 lb 79.8 / 195.5 kg | 230 / 492 lb 104.3 / 223.2 kg |
How Your Dumbbell Stiff Leg Deadlift 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 stiff leg deadlift strength level
The standards use the sex-specific targets from the individual Dumbbell 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 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 stiff leg deadlift | Adjust dumbbell stiff leg deadlift 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 Dumbbell Stiff Leg Deadlift 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 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.
93.9 → 172.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the dumbbell stiff leg deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the dumbbell stiff leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +162 lb +73.5 kg | +196 lb +88.9 kg | +203 lb +92.1 kg | +207 lb +93.9 kg |
| 130 lb 59 kg | +171 lb +77.6 kg | +206 lb +93.5 kg | +214 lb +97.1 kg | +219 lb +99.3 kg |
| 140 lb 63.5 kg | +179 lb +81.2 kg | +217 lb +98.4 kg | +225 lb +102 kg | +229 lb +103.9 kg |
| 150 lb 68 kg | +188 lb +85.2 kg | +227 lb +103 kg | +236 lb +107 kg | +240 lb +108.9 kg |
| 160 lb 72.6 kg | +196 lb +88.9 kg | +238 lb +108 kg | +246 lb +111.6 kg | +250 lb +113.4 kg |
| 170 lb 77.1 kg | +205 lb +92.9 kg | +247 lb +112.1 kg | +256 lb +116.1 kg | +261 lb +118.4 kg |
| 180 lb 81.6 kg | +212 lb +96.2 kg | +257 lb +116.6 kg | +266 lb +120.6 kg | +271 lb +122.9 kg |
| 190 lb 86.2 kg | +220 lb +99.8 kg | +266 lb +120.6 kg | +276 lb +125.2 kg | +281 lb +127.4 kg |
| 200 lb 90.7 kg | +228 lb +103.4 kg | +275 lb +124.7 kg | +286 lb +129.8 kg | +291 lb +132 kg |
| 210 lb 95.3 kg | +236 lb +107 kg | +284 lb +128.8 kg | +295 lb +133.8 kg | +300 lb +136 kg |
| 220 lb 99.8 kg | +242 lb +109.8 kg | +293 lb +132.9 kg | +305 lb +138.3 kg | +310 lb +140.6 kg |
| 230 lb 104.3 kg | +249 lb +113 kg | +302 lb +137 kg | +313 lb +142 kg | +319 lb +144.7 kg |
| 240 lb 108.9 kg | +257 lb +116.5 kg | +311 lb +141.1 kg | +323 lb +146.5 kg | +328 lb +148.8 kg |
| 250 lb 113.4 kg | +265 lb +120.2 kg | +320 lb +145.1 kg | +331 lb +150.1 kg | +337 lb +152.9 kg |
| 260 lb 117.9 kg | +272 lb +123.4 kg | +328 lb +148.8 kg | +340 lb +154.2 kg | +347 lb +157.4 kg |
| 270 lb 122.5 kg | +278 lb +126.1 kg | +336 lb +152.4 kg | +349 lb +158.3 kg | +355 lb +161 kg |
| 280 lb 127 kg | +285 lb +129.2 kg | +345 lb +156.5 kg | +358 lb +162.4 kg | +364 lb +165.2 kg |
| 290 lb 131.5 kg | +291 lb +132 kg | +352 lb +159.6 kg | +366 lb +166 kg | +373 lb +169.2 kg |
| 300 lb 136.1 kg | +299 lb +135.7 kg | +361 lb +163.8 kg | +374 lb +169.6 kg | +381 lb +172.8 kg |
How Women’s Dumbbell Stiff Leg Deadlift 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.
66.6 → 118.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the dumbbell stiff leg deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the dumbbell stiff leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +101 lb +45.8 kg | +130 lb +59 kg | +142 lb +64.4 kg | +147 lb +66.6 kg |
| 110 lb 49.9 kg | +108 lb +49 kg | +138 lb +62.6 kg | +151 lb +68.5 kg | +156 lb +70.8 kg |
| 120 lb 54.4 kg | +114 lb +51.7 kg | +147 lb +66.7 kg | +160 lb +72.6 kg | +165 lb +74.8 kg |
| 130 lb 59 kg | +120 lb +54.4 kg | +154 lb +69.8 kg | +169 lb +76.6 kg | +174 lb +78.9 kg |
| 140 lb 63.5 kg | +126 lb +57.2 kg | +162 lb +73.5 kg | +178 lb +80.7 kg | +184 lb +83.4 kg |
| 150 lb 68 kg | +132 lb +59.9 kg | +170 lb +77.1 kg | +186 lb +84.4 kg | +192 lb +87.1 kg |
| 160 lb 72.6 kg | +138 lb +62.6 kg | +178 lb +80.7 kg | +194 lb +88 kg | +201 lb +91.2 kg |
| 170 lb 77.1 kg | +144 lb +65.4 kg | +185 lb +83.9 kg | +202 lb +91.6 kg | +208 lb +94.4 kg |
| 180 lb 81.6 kg | +149 lb +67.6 kg | +192 lb +87.1 kg | +210 lb +95.3 kg | +217 lb +98.4 kg |
| 190 lb 86.2 kg | +154 lb +69.8 kg | +199 lb +90.3 kg | +218 lb +98.9 kg | +224 lb +101.6 kg |
| 200 lb 90.7 kg | +160 lb +72.5 kg | +206 lb +93.4 kg | +226 lb +102.5 kg | +232 lb +105.3 kg |
| 210 lb 95.3 kg | +165 lb +74.9 kg | +213 lb +96.6 kg | +233 lb +105.7 kg | +241 lb +109.3 kg |
| 220 lb 99.8 kg | +171 lb +77.6 kg | +220 lb +99.8 kg | +240 lb +108.9 kg | +248 lb +112.5 kg |
| 230 lb 104.3 kg | +175 lb +79.4 kg | +226 lb +102.6 kg | +247 lb +112.1 kg | +256 lb +116.1 kg |
| 240 lb 108.9 kg | +181 lb +82.1 kg | +233 lb +105.7 kg | +255 lb +115.7 kg | +262 lb +118.9 kg |
Dumbbell Stiff Leg Deadlift and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict dumbbell stiff leg deadlift and a conventional barbell deadlift. Use strict canonical Dumbbell Stiff Leg Deadlift and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Dumbbell Stiff Leg Deadlift
Follow the individual Dumbbell Stiff Leg Deadlift calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 Stiff Leg Deadlift result and one recent Barbell Deadlift result
Use each exercise’s canonical input: External load for Dumbbell Stiff Leg Deadlift and Total barbell weight for Barbell Deadlift.
Related Tools
- Dumbbell Stiff Leg Deadlift — View the individual Dumbbell Stiff Leg Deadlift standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Snatch Grip Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.