Belt Squat vs Romanian Deadlift Strength Standards
Compare your belt 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 strict belt squat on one tested machine using consistent belt, stance, depth, support, and lockout 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.
Belt Squat vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the belt 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 belt 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 Belt 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 Belt Squat vs Romanian Deadlift Standards
How to read the table: The first number is Belt 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 | 175 / 98 lb 79.4 / 44.5 kg | 221 / 126 lb 100.2 / 57.2 kg | 269 / 175 lb 122 / 79.4 kg | 316 / 224 lb 143.3 / 101.6 kg |
| 130 lb 59 kg | 185 / 103 lb 83.9 / 46.7 kg | 233 / 133 lb 105.7 / 60.3 kg | 283 / 185 lb 128.4 / 83.9 kg | 333 / 236 lb 151 / 107 kg |
| 140 lb 63.5 kg | 194 / 109 lb 88 / 49.4 kg | 245 / 140 lb 111.1 / 63.5 kg | 298 / 194 lb 135.2 / 88 kg | 350 / 248 lb 158.8 / 112.5 kg |
| 150 lb 68 kg | 203 / 114 lb 92.1 / 51.7 kg | 256 / 146 lb 116.1 / 66.2 kg | 312 / 203 lb 141.5 / 92.1 kg | 366 / 260 lb 166 / 117.9 kg |
| 160 lb 72.6 kg | 212 / 119 lb 96.2 / 54 kg | 268 / 152 lb 121.6 / 68.9 kg | 325 / 212 lb 147.4 / 96.2 kg | 383 / 271 lb 173.7 / 122.9 kg |
| 170 lb 77.1 kg | 221 / 123 lb 100.2 / 55.8 kg | 279 / 159 lb 126.6 / 72.1 kg | 339 / 221 lb 153.8 / 100.2 kg | 398 / 282 lb 180.5 / 127.9 kg |
| 180 lb 81.6 kg | 230 / 128 lb 104.3 / 58.1 kg | 289 / 165 lb 131.1 / 74.8 kg | 352 / 230 lb 159.7 / 104.3 kg | 414 / 293 lb 187.8 / 132.9 kg |
| 190 lb 86.2 kg | 238 / 133 lb 108 / 60.3 kg | 300 / 171 lb 136.1 / 77.6 kg | 365 / 238 lb 165.6 / 108 kg | 429 / 304 lb 194.6 / 137.9 kg |
| 200 lb 90.7 kg | 246 / 138 lb 111.6 / 62.6 kg | 310 / 177 lb 140.6 / 80.3 kg | 378 / 246 lb 171.5 / 111.6 kg | 444 / 315 lb 201.4 / 142.9 kg |
| 210 lb 95.3 kg | 254 / 142 lb 115.2 / 64.4 kg | 321 / 183 lb 145.6 / 83 kg | 390 / 254 lb 176.9 / 115.2 kg | 459 / 325 lb 208.2 / 147.4 kg |
| 220 lb 99.8 kg | 262 / 147 lb 118.8 / 66.7 kg | 331 / 189 lb 150.1 / 85.7 kg | 402 / 262 lb 182.3 / 118.8 kg | 473 / 335 lb 214.5 / 152 kg |
| 230 lb 104.3 kg | 270 / 151 lb 122.5 / 68.5 kg | 341 / 194 lb 154.7 / 88 kg | 415 / 270 lb 188.2 / 122.5 kg | 487 / 345 lb 220.9 / 156.5 kg |
| 240 lb 108.9 kg | 278 / 155 lb 126.1 / 70.3 kg | 351 / 200 lb 159.2 / 90.7 kg | 427 / 278 lb 193.7 / 126.1 kg | 501 / 355 lb 227.2 / 161 kg |
| 250 lb 113.4 kg | 286 / 160 lb 129.7 / 72.6 kg | 360 / 205 lb 163.3 / 93 kg | 438 / 286 lb 198.7 / 129.7 kg | 515 / 365 lb 233.6 / 165.6 kg |
| 260 lb 117.9 kg | 293 / 164 lb 132.9 / 74.4 kg | 370 / 211 lb 167.8 / 95.7 kg | 450 / 293 lb 204.1 / 132.9 kg | 529 / 375 lb 240 / 170.1 kg |
| 270 lb 122.5 kg | 301 / 168 lb 136.5 / 76.2 kg | 379 / 216 lb 171.9 / 98 kg | 461 / 301 lb 209.1 / 136.5 kg | 542 / 384 lb 245.8 / 174.2 kg |
| 280 lb 127 kg | 308 / 172 lb 139.7 / 78 kg | 388 / 221 lb 176 / 100.2 kg | 473 / 308 lb 214.5 / 139.7 kg | 556 / 394 lb 252.2 / 178.7 kg |
| 290 lb 131.5 kg | 316 / 176 lb 143.3 / 79.8 kg | 398 / 227 lb 180.5 / 103 kg | 484 / 316 lb 219.5 / 143.3 kg | 569 / 403 lb 258.1 / 182.8 kg |
| 300 lb 136.1 kg | 323 / 180 lb 146.5 / 81.6 kg | 407 / 232 lb 184.6 / 105.2 kg | 495 / 323 lb 224.5 / 146.5 kg | 582 / 412 lb 264 / 186.9 kg |
Women’s Belt Squat vs Romanian Deadlift Standards
How to read the table: The first number is Belt 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 | 109 / 57 lb 49.4 / 25.9 kg | 137 / 75 lb 62.1 / 34 kg | 172 / 103 lb 78 / 46.7 kg | 206 / 137 lb 93.4 / 62.1 kg |
| 110 lb 49.9 kg | 116 / 61 lb 52.6 / 27.7 kg | 146 / 80 lb 66.2 / 36.3 kg | 183 / 110 lb 83 / 49.9 kg | 220 / 146 lb 99.8 / 66.2 kg |
| 120 lb 54.4 kg | 123 / 65 lb 55.8 / 29.5 kg | 155 / 84 lb 70.3 / 38.1 kg | 194 / 116 lb 88 / 52.6 kg | 233 / 155 lb 105.7 / 70.3 kg |
| 130 lb 59 kg | 130 / 68 lb 59 / 30.8 kg | 164 / 89 lb 74.4 / 40.4 kg | 205 / 123 lb 93 / 55.8 kg | 245 / 164 lb 111.1 / 74.4 kg |
| 140 lb 63.5 kg | 137 / 72 lb 62.1 / 32.7 kg | 172 / 94 lb 78 / 42.6 kg | 215 / 129 lb 97.5 / 58.5 kg | 258 / 172 lb 117 / 78 kg |
| 150 lb 68 kg | 143 / 75 lb 64.9 / 34 kg | 180 / 98 lb 81.6 / 44.5 kg | 225 / 135 lb 102.1 / 61.2 kg | 270 / 180 lb 122.5 / 81.6 kg |
| 160 lb 72.6 kg | 149 / 78 lb 67.6 / 35.4 kg | 188 / 102 lb 85.3 / 46.3 kg | 235 / 141 lb 106.6 / 64 kg | 282 / 188 lb 127.9 / 85.3 kg |
| 170 lb 77.1 kg | 155 / 82 lb 70.3 / 37.2 kg | 196 / 107 lb 88.9 / 48.5 kg | 245 / 147 lb 111.1 / 66.7 kg | 293 / 196 lb 132.9 / 88.9 kg |
| 180 lb 81.6 kg | 161 / 85 lb 73 / 38.6 kg | 203 / 111 lb 92.1 / 50.3 kg | 254 / 152 lb 115.2 / 68.9 kg | 305 / 203 lb 138.3 / 92.1 kg |
| 190 lb 86.2 kg | 167 / 88 lb 75.7 / 39.9 kg | 211 / 115 lb 95.7 / 52.2 kg | 263 / 158 lb 119.3 / 71.7 kg | 316 / 211 lb 143.3 / 95.7 kg |
| 200 lb 90.7 kg | 173 / 91 lb 78.5 / 41.3 kg | 218 / 119 lb 98.9 / 54 kg | 273 / 164 lb 123.8 / 74.4 kg | 327 / 218 lb 148.3 / 98.9 kg |
| 210 lb 95.3 kg | 179 / 94 lb 81.2 / 42.6 kg | 225 / 123 lb 102.1 / 55.8 kg | 282 / 169 lb 127.9 / 76.7 kg | 338 / 225 lb 153.3 / 102.1 kg |
| 220 lb 99.8 kg | 185 / 97 lb 83.9 / 44 kg | 232 / 127 lb 105.2 / 57.6 kg | 290 / 174 lb 131.5 / 78.9 kg | 349 / 232 lb 158.3 / 105.2 kg |
| 230 lb 104.3 kg | 190 / 100 lb 86.2 / 45.4 kg | 239 / 130 lb 108.4 / 59 kg | 299 / 180 lb 135.6 / 81.6 kg | 359 / 239 lb 162.8 / 108.4 kg |
| 240 lb 108.9 kg | 196 / 103 lb 88.9 / 46.7 kg | 246 / 134 lb 111.6 / 60.8 kg | 308 / 185 lb 139.7 / 83.9 kg | 369 / 246 lb 167.4 / 111.6 kg |
How Your Belt 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 belt squat strength level
The standards use the sex-specific external-resistance thresholds from the individual Belt Squat 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 move more machine resistance 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 belt squat | Adjust belt squat 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 Belt 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 belt 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.
41.7 → 77.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the belt squat standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −77 lb −34.9 kg | −95 lb −43 kg | −94 lb −42.6 kg | −92 lb −41.7 kg |
| 130 lb 59 kg | −82 lb −37.2 kg | −100 lb −45.4 kg | −98 lb −44.5 kg | −97 lb −44 kg |
| 140 lb 63.5 kg | −85 lb −38.6 kg | −105 lb −47.6 kg | −104 lb −47.2 kg | −102 lb −46.3 kg |
| 150 lb 68 kg | −89 lb −40.4 kg | −110 lb −49.9 kg | −109 lb −49.4 kg | −106 lb −48.1 kg |
| 160 lb 72.6 kg | −93 lb −42.2 kg | −116 lb −52.7 kg | −113 lb −51.2 kg | −112 lb −50.8 kg |
| 170 lb 77.1 kg | −98 lb −44.4 kg | −120 lb −54.5 kg | −118 lb −53.6 kg | −116 lb −52.6 kg |
| 180 lb 81.6 kg | −102 lb −46.2 kg | −124 lb −56.3 kg | −122 lb −55.4 kg | −121 lb −54.9 kg |
| 190 lb 86.2 kg | −105 lb −47.7 kg | −129 lb −58.5 kg | −127 lb −57.6 kg | −125 lb −56.7 kg |
| 200 lb 90.7 kg | −108 lb −49 kg | −133 lb −60.3 kg | −132 lb −59.9 kg | −129 lb −58.5 kg |
| 210 lb 95.3 kg | −112 lb −50.8 kg | −138 lb −62.6 kg | −136 lb −61.7 kg | −134 lb −60.8 kg |
| 220 lb 99.8 kg | −115 lb −52.1 kg | −142 lb −64.4 kg | −140 lb −63.5 kg | −138 lb −62.5 kg |
| 230 lb 104.3 kg | −119 lb −54 kg | −147 lb −66.7 kg | −145 lb −65.7 kg | −142 lb −64.4 kg |
| 240 lb 108.9 kg | −123 lb −55.8 kg | −151 lb −68.5 kg | −149 lb −67.6 kg | −146 lb −66.2 kg |
| 250 lb 113.4 kg | −126 lb −57.1 kg | −155 lb −70.3 kg | −152 lb −69 kg | −150 lb −68 kg |
| 260 lb 117.9 kg | −129 lb −58.5 kg | −159 lb −72.1 kg | −157 lb −71.2 kg | −154 lb −69.9 kg |
| 270 lb 122.5 kg | −133 lb −60.3 kg | −163 lb −73.9 kg | −160 lb −72.6 kg | −158 lb −71.6 kg |
| 280 lb 127 kg | −136 lb −61.7 kg | −167 lb −75.8 kg | −165 lb −74.8 kg | −162 lb −73.5 kg |
| 290 lb 131.5 kg | −140 lb −63.5 kg | −171 lb −77.5 kg | −168 lb −76.2 kg | −166 lb −75.3 kg |
| 300 lb 136.1 kg | −143 lb −64.9 kg | −175 lb −79.4 kg | −172 lb −78 kg | −170 lb −77.1 kg |
How Women’s Belt 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.
31.3 → 55.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the belt squat standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −52 lb −23.5 kg | −62 lb −28.1 kg | −69 lb −31.3 kg | −69 lb −31.3 kg |
| 110 lb 49.9 kg | −55 lb −24.9 kg | −66 lb −29.9 kg | −73 lb −33.1 kg | −74 lb −33.6 kg |
| 120 lb 54.4 kg | −58 lb −26.3 kg | −71 lb −32.2 kg | −78 lb −35.4 kg | −78 lb −35.4 kg |
| 130 lb 59 kg | −62 lb −28.2 kg | −75 lb −34 kg | −82 lb −37.2 kg | −81 lb −36.7 kg |
| 140 lb 63.5 kg | −65 lb −29.4 kg | −78 lb −35.4 kg | −86 lb −39 kg | −86 lb −39 kg |
| 150 lb 68 kg | −68 lb −30.9 kg | −82 lb −37.1 kg | −90 lb −40.9 kg | −90 lb −40.9 kg |
| 160 lb 72.6 kg | −71 lb −32.2 kg | −86 lb −39 kg | −94 lb −42.6 kg | −94 lb −42.6 kg |
| 170 lb 77.1 kg | −73 lb −33.1 kg | −89 lb −40.4 kg | −98 lb −44.4 kg | −97 lb −44 kg |
| 180 lb 81.6 kg | −76 lb −34.4 kg | −92 lb −41.8 kg | −102 lb −46.3 kg | −102 lb −46.2 kg |
| 190 lb 86.2 kg | −79 lb −35.8 kg | −96 lb −43.5 kg | −105 lb −47.6 kg | −105 lb −47.6 kg |
| 200 lb 90.7 kg | −82 lb −37.2 kg | −99 lb −44.9 kg | −109 lb −49.4 kg | −109 lb −49.4 kg |
| 210 lb 95.3 kg | −85 lb −38.6 kg | −102 lb −46.3 kg | −113 lb −51.2 kg | −113 lb −51.2 kg |
| 220 lb 99.8 kg | −88 lb −39.9 kg | −105 lb −47.6 kg | −116 lb −52.6 kg | −117 lb −53.1 kg |
| 230 lb 104.3 kg | −90 lb −40.8 kg | −109 lb −49.4 kg | −119 lb −54 kg | −120 lb −54.4 kg |
| 240 lb 108.9 kg | −93 lb −42.2 kg | −112 lb −50.8 kg | −123 lb −55.8 kg | −123 lb −55.8 kg |
Belt Squat and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict machine belt squat and a barbell Romanian deadlift. Use strict canonical Belt Squat and Romanian Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one belt squat machine and consistent setup
Enter the tested machine’s external resistance. Keep belt attachment, platform, stance, support, and depth consistent, descend under control, and stand to full knee and hip extension. Do not enter barbell squats, different machine conventions, hand-assisted reps, bounced reps, partial reps, or estimated lever force.
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 Belt 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
- Belt Squat — View the individual Belt Squat standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Safety Bar Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Back Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.