Barbell Squat vs Romanian Deadlift Strength Standards
Compare your barbell squat and Romanian 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 high-bar back squat with the bar on the traps, hip crease below the top of the knee, and a controlled full standing finish and a controlled Romanian deadlift from standing to a consistent depth and back to full standing. 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 Squat vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell back squat and Romanian 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 back squat and Romanian 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 Squat / Romanian 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 Squat vs Romanian Deadlift Standards
How to read the table: The first number is Barbell Squat; the second is Romanian 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 | 244 / 98 lb 110.7 / 44.5 kg | 278 / 126 lb 126.1 / 57.2 kg | 314 / 175 lb 142.4 / 79.4 kg | 347 / 224 lb 157.4 / 101.6 kg |
| 130 lb 59 kg | 258 / 103 lb 117 / 46.7 kg | 293 / 133 lb 132.9 / 60.3 kg | 332 / 185 lb 150.6 / 83.9 kg | 366 / 236 lb 166 / 107 kg |
| 140 lb 63.5 kg | 271 / 109 lb 122.9 / 49.4 kg | 308 / 140 lb 139.7 / 63.5 kg | 348 / 194 lb 157.9 / 88 kg | 384 / 248 lb 174.2 / 112.5 kg |
| 150 lb 68 kg | 284 / 114 lb 128.8 / 51.7 kg | 322 / 146 lb 146.1 / 66.2 kg | 365 / 203 lb 165.6 / 92.1 kg | 402 / 260 lb 182.3 / 117.9 kg |
| 160 lb 72.6 kg | 296 / 119 lb 134.3 / 54 kg | 336 / 152 lb 152.4 / 68.9 kg | 381 / 212 lb 172.8 / 96.2 kg | 420 / 271 lb 190.5 / 122.9 kg |
| 170 lb 77.1 kg | 308 / 123 lb 139.7 / 55.8 kg | 350 / 159 lb 158.8 / 72.1 kg | 396 / 221 lb 179.6 / 100.2 kg | 437 / 282 lb 198.2 / 127.9 kg |
| 180 lb 81.6 kg | 320 / 128 lb 145.1 / 58.1 kg | 364 / 165 lb 165.1 / 74.8 kg | 412 / 230 lb 186.9 / 104.3 kg | 454 / 293 lb 205.9 / 132.9 kg |
| 190 lb 86.2 kg | 332 / 133 lb 150.6 / 60.3 kg | 377 / 171 lb 171 / 77.6 kg | 427 / 238 lb 193.7 / 108 kg | 471 / 304 lb 213.6 / 137.9 kg |
| 200 lb 90.7 kg | 344 / 138 lb 156 / 62.6 kg | 390 / 177 lb 176.9 / 80.3 kg | 442 / 246 lb 200.5 / 111.6 kg | 487 / 315 lb 220.9 / 142.9 kg |
| 210 lb 95.3 kg | 355 / 142 lb 161 / 64.4 kg | 403 / 183 lb 182.8 / 83 kg | 456 / 254 lb 206.8 / 115.2 kg | 503 / 325 lb 228.2 / 147.4 kg |
| 220 lb 99.8 kg | 366 / 147 lb 166 / 66.7 kg | 416 / 189 lb 188.7 / 85.7 kg | 471 / 262 lb 213.6 / 118.8 kg | 519 / 335 lb 235.4 / 152 kg |
| 230 lb 104.3 kg | 377 / 151 lb 171 / 68.5 kg | 428 / 194 lb 194.1 / 88 kg | 485 / 270 lb 220 / 122.5 kg | 535 / 345 lb 242.7 / 156.5 kg |
| 240 lb 108.9 kg | 388 / 155 lb 176 / 70.3 kg | 441 / 200 lb 200 / 90.7 kg | 499 / 278 lb 226.3 / 126.1 kg | 550 / 355 lb 249.5 / 161 kg |
| 250 lb 113.4 kg | 399 / 160 lb 181 / 72.6 kg | 453 / 205 lb 205.5 / 93 kg | 513 / 286 lb 232.7 / 129.7 kg | 566 / 365 lb 256.7 / 165.6 kg |
| 260 lb 117.9 kg | 409 / 164 lb 185.5 / 74.4 kg | 465 / 211 lb 210.9 / 95.7 kg | 526 / 293 lb 238.6 / 132.9 kg | 581 / 375 lb 263.5 / 170.1 kg |
| 270 lb 122.5 kg | 420 / 168 lb 190.5 / 76.2 kg | 477 / 216 lb 216.4 / 98 kg | 540 / 301 lb 244.9 / 136.5 kg | 595 / 384 lb 269.9 / 174.2 kg |
| 280 lb 127 kg | 430 / 172 lb 195 / 78 kg | 488 / 221 lb 221.4 / 100.2 kg | 553 / 308 lb 250.8 / 139.7 kg | 610 / 394 lb 276.7 / 178.7 kg |
| 290 lb 131.5 kg | 440 / 176 lb 199.6 / 79.8 kg | 500 / 227 lb 226.8 / 103 kg | 566 / 316 lb 256.7 / 143.3 kg | 624 / 403 lb 283 / 182.8 kg |
| 300 lb 136.1 kg | 450 / 180 lb 204.1 / 81.6 kg | 511 / 232 lb 231.8 / 105.2 kg | 579 / 323 lb 262.6 / 146.5 kg | 639 / 412 lb 289.8 / 186.9 kg |
Women’s Barbell Squat vs Romanian Deadlift Standards
How to read the table: The first number is Barbell Squat; the second is Romanian 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 | 143 / 57 lb 64.9 / 25.9 kg | 166 / 75 lb 75.3 / 34 kg | 197 / 103 lb 89.4 / 46.7 kg | 220 / 137 lb 99.8 / 62.1 kg |
| 110 lb 49.9 kg | 153 / 61 lb 69.4 / 27.7 kg | 177 / 80 lb 80.3 / 36.3 kg | 210 / 110 lb 95.3 / 49.9 kg | 234 / 146 lb 106.1 / 66.2 kg |
| 120 lb 54.4 kg | 162 / 65 lb 73.5 / 29.5 kg | 188 / 84 lb 85.3 / 38.1 kg | 222 / 116 lb 100.7 / 52.6 kg | 248 / 155 lb 112.5 / 70.3 kg |
| 130 lb 59 kg | 171 / 68 lb 77.6 / 30.8 kg | 198 / 89 lb 89.8 / 40.4 kg | 235 / 123 lb 106.6 / 55.8 kg | 262 / 164 lb 118.8 / 74.4 kg |
| 140 lb 63.5 kg | 180 / 72 lb 81.6 / 32.7 kg | 208 / 94 lb 94.3 / 42.6 kg | 246 / 129 lb 111.6 / 58.5 kg | 275 / 172 lb 124.7 / 78 kg |
| 150 lb 68 kg | 188 / 75 lb 85.3 / 34 kg | 218 / 98 lb 98.9 / 44.5 kg | 258 / 135 lb 117 / 61.2 kg | 288 / 180 lb 130.6 / 81.6 kg |
| 160 lb 72.6 kg | 196 / 78 lb 88.9 / 35.4 kg | 228 / 102 lb 103.4 / 46.3 kg | 269 / 141 lb 122 / 64 kg | 301 / 188 lb 136.5 / 85.3 kg |
| 170 lb 77.1 kg | 204 / 82 lb 92.5 / 37.2 kg | 237 / 107 lb 107.5 / 48.5 kg | 280 / 147 lb 127 / 66.7 kg | 313 / 196 lb 142 / 88.9 kg |
| 180 lb 81.6 kg | 212 / 85 lb 96.2 / 38.6 kg | 246 / 111 lb 111.6 / 50.3 kg | 291 / 152 lb 132 / 68.9 kg | 325 / 203 lb 147.4 / 92.1 kg |
| 190 lb 86.2 kg | 220 / 88 lb 99.8 / 39.9 kg | 255 / 115 lb 115.7 / 52.2 kg | 302 / 158 lb 137 / 71.7 kg | 337 / 211 lb 152.9 / 95.7 kg |
| 200 lb 90.7 kg | 228 / 91 lb 103.4 / 41.3 kg | 264 / 119 lb 119.7 / 54 kg | 313 / 164 lb 142 / 74.4 kg | 349 / 218 lb 158.3 / 98.9 kg |
| 210 lb 95.3 kg | 235 / 94 lb 106.6 / 42.6 kg | 273 / 123 lb 123.8 / 55.8 kg | 323 / 169 lb 146.5 / 76.7 kg | 360 / 225 lb 163.3 / 102.1 kg |
| 220 lb 99.8 kg | 243 / 97 lb 110.2 / 44 kg | 281 / 127 lb 127.5 / 57.6 kg | 333 / 174 lb 151 / 78.9 kg | 372 / 232 lb 168.7 / 105.2 kg |
| 230 lb 104.3 kg | 250 / 100 lb 113.4 / 45.4 kg | 290 / 130 lb 131.5 / 59 kg | 343 / 180 lb 155.6 / 81.6 kg | 383 / 239 lb 173.7 / 108.4 kg |
| 240 lb 108.9 kg | 257 / 103 lb 116.6 / 46.7 kg | 298 / 134 lb 135.2 / 60.8 kg | 353 / 185 lb 160.1 / 83.9 kg | 394 / 246 lb 178.7 / 111.6 kg |
How Your Barbell Squat vs Romanian 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 back squat strength level
The standards use the sex-specific high-bar, full-depth back squat thresholds from the individual tool after its approved two-thirds scaling migration. 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 squat more without requiring strength to increase pound for pound.
3. Find the Romanian deadlift strength level
The Romanian deadlift standards use the sex-specific standards from the individual Romanian 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 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 squat | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the Romanian deadlift | Adjust Romanian 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 Squat and Romanian 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 Romanian deadlift standard is higher; below zero means the barbell back squat 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.
55.8 → 102.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the barbell back squat standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the barbell back squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −146 lb −66.2 kg | −152 lb −68.9 kg | −139 lb −63 kg | −123 lb −55.8 kg |
| 130 lb 59 kg | −155 lb −70.3 kg | −160 lb −72.6 kg | −147 lb −66.7 kg | −130 lb −59 kg |
| 140 lb 63.5 kg | −162 lb −73.5 kg | −168 lb −76.2 kg | −154 lb −69.9 kg | −136 lb −61.7 kg |
| 150 lb 68 kg | −170 lb −77.1 kg | −176 lb −79.9 kg | −162 lb −73.5 kg | −142 lb −64.4 kg |
| 160 lb 72.6 kg | −177 lb −80.3 kg | −184 lb −83.5 kg | −169 lb −76.6 kg | −149 lb −67.6 kg |
| 170 lb 77.1 kg | −185 lb −83.9 kg | −191 lb −86.7 kg | −175 lb −79.4 kg | −155 lb −70.3 kg |
| 180 lb 81.6 kg | −192 lb −87 kg | −199 lb −90.3 kg | −182 lb −82.6 kg | −161 lb −73 kg |
| 190 lb 86.2 kg | −199 lb −90.3 kg | −206 lb −93.4 kg | −189 lb −85.7 kg | −167 lb −75.7 kg |
| 200 lb 90.7 kg | −206 lb −93.4 kg | −213 lb −96.6 kg | −196 lb −88.9 kg | −172 lb −78 kg |
| 210 lb 95.3 kg | −213 lb −96.6 kg | −220 lb −99.8 kg | −202 lb −91.6 kg | −178 lb −80.8 kg |
| 220 lb 99.8 kg | −219 lb −99.3 kg | −227 lb −103 kg | −209 lb −94.8 kg | −184 lb −83.4 kg |
| 230 lb 104.3 kg | −226 lb −102.5 kg | −234 lb −106.1 kg | −215 lb −97.5 kg | −190 lb −86.2 kg |
| 240 lb 108.9 kg | −233 lb −105.7 kg | −241 lb −109.3 kg | −221 lb −100.2 kg | −195 lb −88.5 kg |
| 250 lb 113.4 kg | −239 lb −108.4 kg | −248 lb −112.5 kg | −227 lb −103 kg | −201 lb −91.1 kg |
| 260 lb 117.9 kg | −245 lb −111.1 kg | −254 lb −115.2 kg | −233 lb −105.7 kg | −206 lb −93.4 kg |
| 270 lb 122.5 kg | −252 lb −114.3 kg | −261 lb −118.4 kg | −239 lb −108.4 kg | −211 lb −95.7 kg |
| 280 lb 127 kg | −258 lb −117 kg | −267 lb −121.2 kg | −245 lb −111.1 kg | −216 lb −98 kg |
| 290 lb 131.5 kg | −264 lb −119.8 kg | −273 lb −123.8 kg | −250 lb −113.4 kg | −221 lb −100.2 kg |
| 300 lb 136.1 kg | −270 lb −122.5 kg | −279 lb −126.6 kg | −256 lb −116.1 kg | −227 lb −102.9 kg |
How Women’s Barbell Squat and Romanian 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.
37.7 → 67.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the barbell back squat standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the barbell back squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −86 lb −39 kg | −91 lb −41.3 kg | −94 lb −42.7 kg | −83 lb −37.7 kg |
| 110 lb 49.9 kg | −92 lb −41.7 kg | −97 lb −44 kg | −100 lb −45.4 kg | −88 lb −39.9 kg |
| 120 lb 54.4 kg | −97 lb −44 kg | −104 lb −47.2 kg | −106 lb −48.1 kg | −93 lb −42.2 kg |
| 130 lb 59 kg | −103 lb −46.8 kg | −109 lb −49.4 kg | −112 lb −50.8 kg | −98 lb −44.4 kg |
| 140 lb 63.5 kg | −108 lb −48.9 kg | −114 lb −51.7 kg | −117 lb −53.1 kg | −103 lb −46.7 kg |
| 150 lb 68 kg | −113 lb −51.3 kg | −120 lb −54.4 kg | −123 lb −55.8 kg | −108 lb −49 kg |
| 160 lb 72.6 kg | −118 lb −53.5 kg | −126 lb −57.1 kg | −128 lb −58 kg | −113 lb −51.2 kg |
| 170 lb 77.1 kg | −122 lb −55.3 kg | −130 lb −59 kg | −133 lb −60.3 kg | −117 lb −53.1 kg |
| 180 lb 81.6 kg | −127 lb −57.6 kg | −135 lb −61.3 kg | −139 lb −63.1 kg | −122 lb −55.3 kg |
| 190 lb 86.2 kg | −132 lb −59.9 kg | −140 lb −63.5 kg | −144 lb −65.3 kg | −126 lb −57.2 kg |
| 200 lb 90.7 kg | −137 lb −62.1 kg | −145 lb −65.7 kg | −149 lb −67.6 kg | −131 lb −59.4 kg |
| 210 lb 95.3 kg | −141 lb −64 kg | −150 lb −68 kg | −154 lb −69.8 kg | −135 lb −61.2 kg |
| 220 lb 99.8 kg | −146 lb −66.2 kg | −154 lb −69.9 kg | −159 lb −72.1 kg | −140 lb −63.5 kg |
| 230 lb 104.3 kg | −150 lb −68 kg | −160 lb −72.5 kg | −163 lb −74 kg | −144 lb −65.3 kg |
| 240 lb 108.9 kg | −154 lb −69.9 kg | −164 lb −74.4 kg | −168 lb −76.2 kg | −148 lb −67.1 kg |
Barbell Squat and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a full-depth high-bar back squat and a barbell Romanian deadlift. Use strict canonical Barbell Squat and Romanian Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a raw high-bar squat below parallel
Enter the bar plus all plates. Keep the bar high on the traps, descend until the hip crease passes below the top of the knee, and stand to full hip and knee extension. Do not enter per-side plates, low-bar, box, pin, partial, Smith-machine, hack-squat, wrapped, suited, or assisted results.
Use a standing-start barbell Romanian deadlift
Begin each set standing with the bar. Keep a small, consistent knee bend, push the hips back, and lower the bar close to the legs until you reach a repeatable hamstring-limited depth. Return to full standing. Do not enter a conventional deadlift, stiff-leg deadlift, partial pull, machine variation, or another hinge exercise.
Enter one recent Barbell Squat result and one recent Romanian 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 Back Squat (High-Bar, Full Depth) — View the individual Barbell Squat standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Barbell Stiff-Leg 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.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Kickstand Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.