Barbell Deadlift vs Smith Machine Shrug Strength Standards
Compare your barbell deadlift and smith machine shrug 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: Total barbell weight for Barbell Deadlift and Total external load for Smith Machine Shrug. Use a conventional deadlift from the floor to full lockout and Total effective Smith machine bar load is used, including the bar and all plates. 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 Deadlift vs Smith Machine Shrug Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell deadlift and smith machine shrug 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 deadlift and smith machine shrug.
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 Deadlift / Smith Machine Shrug, 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 Deadlift vs Smith Machine Shrug Standards
How to read the table: The first number is Barbell Deadlift; the second is Smith Machine Shrug. 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 | 252 / 95 lb 114.3 / 43.1 kg | 322 / 138 lb 146.1 / 62.6 kg | 371 / 190 lb 168.3 / 86.2 kg | 420 / 241 lb 190.5 / 109.3 kg |
| 130 lb 59 kg | 266 / 100 lb 120.7 / 45.4 kg | 339 / 146 lb 153.8 / 66.2 kg | 391 / 200 lb 177.4 / 90.7 kg | 443 / 254 lb 200.9 / 115.2 kg |
| 140 lb 63.5 kg | 279 / 105 lb 126.6 / 47.6 kg | 357 / 153 lb 161.9 / 69.4 kg | 411 / 210 lb 186.4 / 95.3 kg | 465 / 267 lb 210.9 / 121.1 kg |
| 150 lb 68 kg | 292 / 110 lb 132.4 / 49.9 kg | 373 / 161 lb 169.2 / 73 kg | 431 / 220 lb 195.5 / 99.8 kg | 487 / 279 lb 220.9 / 126.6 kg |
| 160 lb 72.6 kg | 305 / 115 lb 138.3 / 52.2 kg | 390 / 168 lb 176.9 / 76.2 kg | 449 / 230 lb 203.7 / 104.3 kg | 508 / 292 lb 230.4 / 132.4 kg |
| 170 lb 77.1 kg | 318 / 120 lb 144.2 / 54.4 kg | 406 / 175 lb 184.2 / 79.4 kg | 468 / 240 lb 212.3 / 108.9 kg | 529 / 304 lb 240 / 137.9 kg |
| 180 lb 81.6 kg | 330 / 124 lb 149.7 / 56.2 kg | 422 / 181 lb 191.4 / 82.1 kg | 486 / 249 lb 220.4 / 112.9 kg | 550 / 315 lb 249.5 / 142.9 kg |
| 190 lb 86.2 kg | 342 / 129 lb 155.1 / 58.5 kg | 437 / 188 lb 198.2 / 85.3 kg | 504 / 258 lb 228.6 / 117 kg | 570 / 327 lb 258.5 / 148.3 kg |
| 200 lb 90.7 kg | 354 / 133 lb 160.6 / 60.3 kg | 452 / 195 lb 205 / 88.5 kg | 522 / 267 lb 236.8 / 121.1 kg | 590 / 338 lb 267.6 / 153.3 kg |
| 210 lb 95.3 kg | 366 / 138 lb 166 / 62.6 kg | 467 / 201 lb 211.8 / 91.2 kg | 539 / 276 lb 244.5 / 125.2 kg | 609 / 350 lb 276.2 / 158.8 kg |
| 220 lb 99.8 kg | 377 / 142 lb 171 / 64.4 kg | 482 / 207 lb 218.6 / 93.9 kg | 556 / 284 lb 252.2 / 128.8 kg | 629 / 361 lb 285.3 / 163.7 kg |
| 230 lb 104.3 kg | 388 / 147 lb 176 / 66.7 kg | 496 / 214 lb 225 / 97.1 kg | 572 / 293 lb 259.5 / 132.9 kg | 647 / 371 lb 293.5 / 168.3 kg |
| 240 lb 108.9 kg | 400 / 151 lb 181.4 / 68.5 kg | 511 / 220 lb 231.8 / 99.8 kg | 589 / 301 lb 267.2 / 136.5 kg | 666 / 382 lb 302.1 / 173.3 kg |
| 250 lb 113.4 kg | 411 / 155 lb 186.4 / 70.3 kg | 525 / 226 lb 238.1 / 102.5 kg | 605 / 310 lb 274.4 / 140.6 kg | 684 / 393 lb 310.3 / 178.3 kg |
| 260 lb 117.9 kg | 422 / 159 lb 191.4 / 72.1 kg | 539 / 232 lb 244.5 / 105.2 kg | 621 / 318 lb 281.7 / 144.2 kg | 703 / 403 lb 318.9 / 182.8 kg |
| 270 lb 122.5 kg | 432 / 163 lb 196 / 73.9 kg | 552 / 238 lb 250.4 / 108 kg | 637 / 326 lb 288.9 / 147.9 kg | 720 / 413 lb 326.6 / 187.3 kg |
| 280 lb 127 kg | 443 / 167 lb 200.9 / 75.7 kg | 566 / 243 lb 256.7 / 110.2 kg | 653 / 334 lb 296.2 / 151.5 kg | 738 / 423 lb 334.8 / 191.9 kg |
| 290 lb 131.5 kg | 453 / 171 lb 205.5 / 77.6 kg | 579 / 249 lb 262.6 / 112.9 kg | 668 / 342 lb 303 / 155.1 kg | 756 / 433 lb 342.9 / 196.4 kg |
| 300 lb 136.1 kg | 464 / 175 lb 210.5 / 79.4 kg | 593 / 255 lb 269 / 115.7 kg | 683 / 350 lb 309.8 / 158.8 kg | 773 / 443 lb 350.6 / 200.9 kg |
Women’s Barbell Deadlift vs Smith Machine Shrug Standards
How to read the table: The first number is Barbell Deadlift; the second is Smith Machine Shrug. 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 | 149 / 55 lb 67.6 / 24.9 kg | 201 / 82 lb 91.2 / 37.2 kg | 240 / 116 lb 108.9 / 52.6 kg | 275 / 150 lb 124.7 / 68 kg |
| 110 lb 49.9 kg | 159 / 59 lb 72.1 / 26.8 kg | 214 / 88 lb 97.1 / 39.9 kg | 256 / 124 lb 116.1 / 56.2 kg | 293 / 160 lb 132.9 / 72.6 kg |
| 120 lb 54.4 kg | 168 / 62 lb 76.2 / 28.1 kg | 227 / 93 lb 103 / 42.2 kg | 271 / 131 lb 122.9 / 59.4 kg | 310 / 170 lb 140.6 / 77.1 kg |
| 130 lb 59 kg | 177 / 65 lb 80.3 / 29.5 kg | 239 / 98 lb 108.4 / 44.5 kg | 286 / 138 lb 129.7 / 62.6 kg | 327 / 179 lb 148.3 / 81.2 kg |
| 140 lb 63.5 kg | 186 / 69 lb 84.4 / 31.3 kg | 251 / 103 lb 113.9 / 46.7 kg | 301 / 145 lb 136.5 / 65.8 kg | 344 / 188 lb 156 / 85.3 kg |
| 150 lb 68 kg | 195 / 72 lb 88.5 / 32.7 kg | 263 / 108 lb 119.3 / 49 kg | 315 / 152 lb 142.9 / 68.9 kg | 360 / 197 lb 163.3 / 89.4 kg |
| 160 lb 72.6 kg | 204 / 75 lb 92.5 / 34 kg | 275 / 113 lb 124.7 / 51.3 kg | 329 / 159 lb 149.2 / 72.1 kg | 376 / 206 lb 170.6 / 93.4 kg |
| 170 lb 77.1 kg | 212 / 78 lb 96.2 / 35.4 kg | 286 / 117 lb 129.7 / 53.1 kg | 342 / 165 lb 155.1 / 74.8 kg | 391 / 214 lb 177.4 / 97.1 kg |
| 180 lb 81.6 kg | 220 / 81 lb 99.8 / 36.7 kg | 297 / 122 lb 134.7 / 55.3 kg | 356 / 172 lb 161.5 / 78 kg | 407 / 222 lb 184.6 / 100.7 kg |
| 190 lb 86.2 kg | 228 / 84 lb 103.4 / 38.1 kg | 308 / 126 lb 139.7 / 57.2 kg | 369 / 178 lb 167.4 / 80.7 kg | 421 / 231 lb 191 / 104.8 kg |
| 200 lb 90.7 kg | 236 / 87 lb 107 / 39.5 kg | 319 / 131 lb 144.7 / 59.4 kg | 382 / 184 lb 173.3 / 83.5 kg | 436 / 239 lb 197.8 / 108.4 kg |
| 210 lb 95.3 kg | 244 / 90 lb 110.7 / 40.8 kg | 329 / 135 lb 149.2 / 61.2 kg | 394 / 190 lb 178.7 / 86.2 kg | 451 / 247 lb 204.6 / 112 kg |
| 220 lb 99.8 kg | 252 / 93 lb 114.3 / 42.2 kg | 340 / 139 lb 154.2 / 63 kg | 407 / 196 lb 184.6 / 88.9 kg | 465 / 254 lb 210.9 / 115.2 kg |
| 230 lb 104.3 kg | 259 / 96 lb 117.5 / 43.5 kg | 350 / 144 lb 158.8 / 65.3 kg | 419 / 202 lb 190.1 / 91.6 kg | 479 / 262 lb 217.3 / 118.8 kg |
| 240 lb 108.9 kg | 267 / 98 lb 121.1 / 44.5 kg | 360 / 148 lb 163.3 / 67.1 kg | 431 / 208 lb 195.5 / 94.3 kg | 492 / 269 lb 223.2 / 122 kg |
How Your Barbell Deadlift vs Smith Machine Shrug 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 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.
3. Find the smith machine shrug strength level
The standards use the sex-specific thresholds from the individual Smith Machine Shrug 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 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 barbell deadlift | Adjust barbell deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the smith machine shrug | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Deadlift and Smith Machine Shrug 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 smith machine shrug standard is higher; below zero means the barbell 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.
81.2 → 149.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the smith machine shrug standard minus the barbell deadlift standard. A plus sign means the smith machine shrug standard is higher. A minus sign means the barbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −157 lb −71.2 kg | −184 lb −83.5 kg | −181 lb −82.1 kg | −179 lb −81.2 kg |
| 130 lb 59 kg | −166 lb −75.3 kg | −193 lb −87.6 kg | −191 lb −86.7 kg | −189 lb −85.7 kg |
| 140 lb 63.5 kg | −174 lb −79 kg | −204 lb −92.5 kg | −201 lb −91.1 kg | −198 lb −89.8 kg |
| 150 lb 68 kg | −182 lb −82.5 kg | −212 lb −96.2 kg | −211 lb −95.7 kg | −208 lb −94.3 kg |
| 160 lb 72.6 kg | −190 lb −86.1 kg | −222 lb −100.7 kg | −219 lb −99.4 kg | −216 lb −98 kg |
| 170 lb 77.1 kg | −198 lb −89.8 kg | −231 lb −104.8 kg | −228 lb −103.4 kg | −225 lb −102.1 kg |
| 180 lb 81.6 kg | −206 lb −93.5 kg | −241 lb −109.3 kg | −237 lb −107.5 kg | −235 lb −106.6 kg |
| 190 lb 86.2 kg | −213 lb −96.6 kg | −249 lb −112.9 kg | −246 lb −111.6 kg | −243 lb −110.2 kg |
| 200 lb 90.7 kg | −221 lb −100.3 kg | −257 lb −116.5 kg | −255 lb −115.7 kg | −252 lb −114.3 kg |
| 210 lb 95.3 kg | −228 lb −103.4 kg | −266 lb −120.6 kg | −263 lb −119.3 kg | −259 lb −117.4 kg |
| 220 lb 99.8 kg | −235 lb −106.6 kg | −275 lb −124.7 kg | −272 lb −123.4 kg | −268 lb −121.6 kg |
| 230 lb 104.3 kg | −241 lb −109.3 kg | −282 lb −127.9 kg | −279 lb −126.6 kg | −276 lb −125.2 kg |
| 240 lb 108.9 kg | −249 lb −112.9 kg | −291 lb −132 kg | −288 lb −130.7 kg | −284 lb −128.8 kg |
| 250 lb 113.4 kg | −256 lb −116.1 kg | −299 lb −135.6 kg | −295 lb −133.8 kg | −291 lb −132 kg |
| 260 lb 117.9 kg | −263 lb −119.3 kg | −307 lb −139.3 kg | −303 lb −137.5 kg | −300 lb −136.1 kg |
| 270 lb 122.5 kg | −269 lb −122.1 kg | −314 lb −142.4 kg | −311 lb −141 kg | −307 lb −139.3 kg |
| 280 lb 127 kg | −276 lb −125.2 kg | −323 lb −146.5 kg | −319 lb −144.7 kg | −315 lb −142.9 kg |
| 290 lb 131.5 kg | −282 lb −127.9 kg | −330 lb −149.7 kg | −326 lb −147.9 kg | −323 lb −146.5 kg |
| 300 lb 136.1 kg | −289 lb −131.1 kg | −338 lb −153.3 kg | −333 lb −151 kg | −330 lb −149.7 kg |
How Women’s Barbell Deadlift and Smith Machine Shrug Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
56.7 → 101.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the smith machine shrug standard minus the barbell deadlift standard. A plus sign means the smith machine shrug standard is higher. A minus sign means the barbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −94 lb −42.7 kg | −119 lb −54 kg | −124 lb −56.3 kg | −125 lb −56.7 kg |
| 110 lb 49.9 kg | −100 lb −45.3 kg | −126 lb −57.2 kg | −132 lb −59.9 kg | −133 lb −60.3 kg |
| 120 lb 54.4 kg | −106 lb −48.1 kg | −134 lb −60.8 kg | −140 lb −63.5 kg | −140 lb −63.5 kg |
| 130 lb 59 kg | −112 lb −50.8 kg | −141 lb −63.9 kg | −148 lb −67.1 kg | −148 lb −67.1 kg |
| 140 lb 63.5 kg | −117 lb −53.1 kg | −148 lb −67.2 kg | −156 lb −70.7 kg | −156 lb −70.7 kg |
| 150 lb 68 kg | −123 lb −55.8 kg | −155 lb −70.3 kg | −163 lb −74 kg | −163 lb −73.9 kg |
| 160 lb 72.6 kg | −129 lb −58.5 kg | −162 lb −73.4 kg | −170 lb −77.1 kg | −170 lb −77.2 kg |
| 170 lb 77.1 kg | −134 lb −60.8 kg | −169 lb −76.6 kg | −177 lb −80.3 kg | −177 lb −80.3 kg |
| 180 lb 81.6 kg | −139 lb −63.1 kg | −175 lb −79.4 kg | −184 lb −83.5 kg | −185 lb −83.9 kg |
| 190 lb 86.2 kg | −144 lb −65.3 kg | −182 lb −82.5 kg | −191 lb −86.7 kg | −190 lb −86.2 kg |
| 200 lb 90.7 kg | −149 lb −67.5 kg | −188 lb −85.3 kg | −198 lb −89.8 kg | −197 lb −89.4 kg |
| 210 lb 95.3 kg | −154 lb −69.9 kg | −194 lb −88 kg | −204 lb −92.5 kg | −204 lb −92.6 kg |
| 220 lb 99.8 kg | −159 lb −72.1 kg | −201 lb −91.2 kg | −211 lb −95.7 kg | −211 lb −95.7 kg |
| 230 lb 104.3 kg | −163 lb −74 kg | −206 lb −93.5 kg | −217 lb −98.5 kg | −217 lb −98.5 kg |
| 240 lb 108.9 kg | −169 lb −76.6 kg | −212 lb −96.2 kg | −223 lb −101.2 kg | −223 lb −101.2 kg |
Barbell Deadlift and Smith Machine Shrug Exercises Used by This Calculator
This calculator uses a conventional barbell deadlift and a strict smith machine shrug test. Use strict canonical Barbell Deadlift and Smith Machine Shrug tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use the canonical Smith Machine Shrug setup and load convention
Total effective Smith machine bar load is used, including the bar and all plates Use the machine stated or gym-used effective bar weight convention Smith bar held in both hands in front of the thighs Counted reps start from stable standing posture with the bar clear of hooks Feet planted and body position aligned with the Smith track Same machine, bar angle, start height, stance, and grip width for the full set Shoulders begin lowered or neutral before each rep Clear shoulder elevation required Controlled top position required Controlled lowering required Arms stay straight or nearly straight Bar stays clear of hooks, rails, and machine stops during counted reps Raw no-strap execution for the main standard No partial pulses, static holds, Smith machine deadlift lockouts, or rack holds No hook-supported reps, stop-bounced reps, or machine counterweight manipulation No knee dip, hip drive, torso bounce, stepping, or heaving No elbow pull, high pull, upright row, or clean pull mechanics No rolling shoulders No free-weight barbell, trap-bar, dumbbell, cable, or dedicated-machine substitutions
Enter one recent Barbell Deadlift result and one recent Smith Machine Shrug result
Use each exercise’s canonical input: Total barbell weight for Barbell Deadlift and Total external load for Smith Machine Shrug.
Related Tools
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Smith Machine Shrug — View the individual Smith Machine Shrug standards and next strength-level target.
- Barbell Shrugs — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Shrug — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell High Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.