Belt Squat vs Trap Bar Deadlift Strength Standards
Compare your belt squat 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 strict belt squat on one tested machine using consistent belt, stance, depth, support, and lockout 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.
Belt Squat vs Trap Bar Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the belt squat 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 belt squat 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 Belt Squat / 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 Belt Squat vs Trap Bar Deadlift Standards
How to read the table: The first number is Belt Squat; 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 | 175 / 140 lb 79.4 / 63.5 kg | 221 / 196 lb 100.2 / 88.9 kg | 269 / 252 lb 122 / 114.3 kg | 316 / 308 lb 143.3 / 139.7 kg |
| 130 lb 59 kg | 185 / 148 lb 83.9 / 67.1 kg | 233 / 207 lb 105.7 / 93.9 kg | 283 / 266 lb 128.4 / 120.7 kg | 333 / 325 lb 151 / 147.4 kg |
| 140 lb 63.5 kg | 194 / 155 lb 88 / 70.3 kg | 245 / 217 lb 111.1 / 98.4 kg | 298 / 279 lb 135.2 / 126.6 kg | 350 / 341 lb 158.8 / 154.7 kg |
| 150 lb 68 kg | 203 / 162 lb 92.1 / 73.5 kg | 256 / 227 lb 116.1 / 103 kg | 312 / 292 lb 141.5 / 132.4 kg | 366 / 357 lb 166 / 161.9 kg |
| 160 lb 72.6 kg | 212 / 169 lb 96.2 / 76.7 kg | 268 / 237 lb 121.6 / 107.5 kg | 325 / 305 lb 147.4 / 138.3 kg | 383 / 373 lb 173.7 / 169.2 kg |
| 170 lb 77.1 kg | 221 / 176 lb 100.2 / 79.8 kg | 279 / 247 lb 126.6 / 112 kg | 339 / 318 lb 153.8 / 144.2 kg | 398 / 388 lb 180.5 / 176 kg |
| 180 lb 81.6 kg | 230 / 183 lb 104.3 / 83 kg | 289 / 257 lb 131.1 / 116.6 kg | 352 / 330 lb 159.7 / 149.7 kg | 414 / 403 lb 187.8 / 182.8 kg |
| 190 lb 86.2 kg | 238 / 190 lb 108 / 86.2 kg | 300 / 266 lb 136.1 / 120.7 kg | 365 / 342 lb 165.6 / 155.1 kg | 429 / 418 lb 194.6 / 189.6 kg |
| 200 lb 90.7 kg | 246 / 197 lb 111.6 / 89.4 kg | 310 / 275 lb 140.6 / 124.7 kg | 378 / 354 lb 171.5 / 160.6 kg | 444 / 433 lb 201.4 / 196.4 kg |
| 210 lb 95.3 kg | 254 / 203 lb 115.2 / 92.1 kg | 321 / 284 lb 145.6 / 128.8 kg | 390 / 366 lb 176.9 / 166 kg | 459 / 447 lb 208.2 / 202.8 kg |
| 220 lb 99.8 kg | 262 / 210 lb 118.8 / 95.3 kg | 331 / 293 lb 150.1 / 132.9 kg | 402 / 377 lb 182.3 / 171 kg | 473 / 461 lb 214.5 / 209.1 kg |
| 230 lb 104.3 kg | 270 / 216 lb 122.5 / 98 kg | 341 / 302 lb 154.7 / 137 kg | 415 / 388 lb 188.2 / 176 kg | 487 / 475 lb 220.9 / 215.5 kg |
| 240 lb 108.9 kg | 278 / 222 lb 126.1 / 100.7 kg | 351 / 311 lb 159.2 / 141.1 kg | 427 / 400 lb 193.7 / 181.4 kg | 501 / 488 lb 227.2 / 221.4 kg |
| 250 lb 113.4 kg | 286 / 228 lb 129.7 / 103.4 kg | 360 / 319 lb 163.3 / 144.7 kg | 438 / 411 lb 198.7 / 186.4 kg | 515 / 502 lb 233.6 / 227.7 kg |
| 260 lb 117.9 kg | 293 / 234 lb 132.9 / 106.1 kg | 370 / 328 lb 167.8 / 148.8 kg | 450 / 422 lb 204.1 / 191.4 kg | 529 / 515 lb 240 / 233.6 kg |
| 270 lb 122.5 kg | 301 / 240 lb 136.5 / 108.9 kg | 379 / 336 lb 171.9 / 152.4 kg | 461 / 432 lb 209.1 / 196 kg | 542 / 528 lb 245.8 / 239.5 kg |
| 280 lb 127 kg | 308 / 246 lb 139.7 / 111.6 kg | 388 / 344 lb 176 / 156 kg | 473 / 443 lb 214.5 / 200.9 kg | 556 / 541 lb 252.2 / 245.4 kg |
| 290 lb 131.5 kg | 316 / 252 lb 143.3 / 114.3 kg | 398 / 353 lb 180.5 / 160.1 kg | 484 / 453 lb 219.5 / 205.5 kg | 569 / 554 lb 258.1 / 251.3 kg |
| 300 lb 136.1 kg | 323 / 258 lb 146.5 / 117 kg | 407 / 361 lb 184.6 / 163.7 kg | 495 / 464 lb 224.5 / 210.5 kg | 582 / 567 lb 264 / 257.2 kg |
Women’s Belt Squat vs Trap Bar Deadlift Standards
How to read the table: The first number is Belt Squat; 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 | 109 / 86 lb 49.4 / 39 kg | 137 / 126 lb 62.1 / 57.2 kg | 172 / 172 lb 78 / 78 kg | 206 / 217 lb 93.4 / 98.4 kg |
| 110 lb 49.9 kg | 116 / 92 lb 52.6 / 41.7 kg | 146 / 134 lb 66.2 / 60.8 kg | 183 / 183 lb 83 / 83 kg | 220 / 232 lb 99.8 / 105.2 kg |
| 120 lb 54.4 kg | 123 / 97 lb 55.8 / 44 kg | 155 / 142 lb 70.3 / 64.4 kg | 194 / 194 lb 88 / 88 kg | 233 / 246 lb 105.7 / 111.6 kg |
| 130 lb 59 kg | 130 / 103 lb 59 / 46.7 kg | 164 / 150 lb 74.4 / 68 kg | 205 / 205 lb 93 / 93 kg | 245 / 259 lb 111.1 / 117.5 kg |
| 140 lb 63.5 kg | 137 / 108 lb 62.1 / 49 kg | 172 / 158 lb 78 / 71.7 kg | 215 / 215 lb 97.5 / 97.5 kg | 258 / 272 lb 117 / 123.4 kg |
| 150 lb 68 kg | 143 / 113 lb 64.9 / 51.3 kg | 180 / 165 lb 81.6 / 74.8 kg | 225 / 225 lb 102.1 / 102.1 kg | 270 / 285 lb 122.5 / 129.3 kg |
| 160 lb 72.6 kg | 149 / 118 lb 67.6 / 53.5 kg | 188 / 172 lb 85.3 / 78 kg | 235 / 235 lb 106.6 / 106.6 kg | 282 / 298 lb 127.9 / 135.2 kg |
| 170 lb 77.1 kg | 155 / 123 lb 70.3 / 55.8 kg | 196 / 179 lb 88.9 / 81.2 kg | 245 / 245 lb 111.1 / 111.1 kg | 293 / 310 lb 132.9 / 140.6 kg |
| 180 lb 81.6 kg | 161 / 128 lb 73 / 58.1 kg | 203 / 186 lb 92.1 / 84.4 kg | 254 / 254 lb 115.2 / 115.2 kg | 305 / 322 lb 138.3 / 146.1 kg |
| 190 lb 86.2 kg | 167 / 132 lb 75.7 / 59.9 kg | 211 / 193 lb 95.7 / 87.5 kg | 263 / 263 lb 119.3 / 119.3 kg | 316 / 334 lb 143.3 / 151.5 kg |
| 200 lb 90.7 kg | 173 / 137 lb 78.5 / 62.1 kg | 218 / 200 lb 98.9 / 90.7 kg | 273 / 273 lb 123.8 / 123.8 kg | 327 / 345 lb 148.3 / 156.5 kg |
| 210 lb 95.3 kg | 179 / 141 lb 81.2 / 64 kg | 225 / 206 lb 102.1 / 93.4 kg | 282 / 282 lb 127.9 / 127.9 kg | 338 / 357 lb 153.3 / 161.9 kg |
| 220 lb 99.8 kg | 185 / 146 lb 83.9 / 66.2 kg | 232 / 213 lb 105.2 / 96.6 kg | 290 / 290 lb 131.5 / 131.5 kg | 349 / 368 lb 158.3 / 166.9 kg |
| 230 lb 104.3 kg | 190 / 150 lb 86.2 / 68 kg | 239 / 219 lb 108.4 / 99.3 kg | 299 / 299 lb 135.6 / 135.6 kg | 359 / 379 lb 162.8 / 171.9 kg |
| 240 lb 108.9 kg | 196 / 155 lb 88.9 / 70.3 kg | 246 / 226 lb 111.6 / 102.5 kg | 308 / 308 lb 139.7 / 139.7 kg | 369 / 390 lb 167.4 / 176.9 kg |
How Your Belt Squat 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 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 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 belt squat | Adjust belt squat 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 Belt Squat 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 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.
3.6 → 6.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the belt squat standard. A plus sign means the trap bar deadlift standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −35 lb −15.9 kg | −25 lb −11.3 kg | −17 lb −7.7 kg | −8 lb −3.6 kg |
| 130 lb 59 kg | −37 lb −16.8 kg | −26 lb −11.8 kg | −17 lb −7.7 kg | −8 lb −3.6 kg |
| 140 lb 63.5 kg | −39 lb −17.7 kg | −28 lb −12.7 kg | −19 lb −8.6 kg | −9 lb −4.1 kg |
| 150 lb 68 kg | −41 lb −18.6 kg | −29 lb −13.1 kg | −20 lb −9.1 kg | −9 lb −4.1 kg |
| 160 lb 72.6 kg | −43 lb −19.5 kg | −31 lb −14.1 kg | −20 lb −9.1 kg | −10 lb −4.5 kg |
| 170 lb 77.1 kg | −45 lb −20.4 kg | −32 lb −14.6 kg | −21 lb −9.6 kg | −10 lb −4.5 kg |
| 180 lb 81.6 kg | −47 lb −21.3 kg | −32 lb −14.5 kg | −22 lb −10 kg | −11 lb −5 kg |
| 190 lb 86.2 kg | −48 lb −21.8 kg | −34 lb −15.4 kg | −23 lb −10.5 kg | −11 lb −5 kg |
| 200 lb 90.7 kg | −49 lb −22.2 kg | −35 lb −15.9 kg | −24 lb −10.9 kg | −11 lb −5 kg |
| 210 lb 95.3 kg | −51 lb −23.1 kg | −37 lb −16.8 kg | −24 lb −10.9 kg | −12 lb −5.4 kg |
| 220 lb 99.8 kg | −52 lb −23.5 kg | −38 lb −17.2 kg | −25 lb −11.3 kg | −12 lb −5.4 kg |
| 230 lb 104.3 kg | −54 lb −24.5 kg | −39 lb −17.7 kg | −27 lb −12.2 kg | −12 lb −5.4 kg |
| 240 lb 108.9 kg | −56 lb −25.4 kg | −40 lb −18.1 kg | −27 lb −12.3 kg | −13 lb −5.8 kg |
| 250 lb 113.4 kg | −58 lb −26.3 kg | −41 lb −18.6 kg | −27 lb −12.3 kg | −13 lb −5.9 kg |
| 260 lb 117.9 kg | −59 lb −26.8 kg | −42 lb −19 kg | −28 lb −12.7 kg | −14 lb −6.4 kg |
| 270 lb 122.5 kg | −61 lb −27.6 kg | −43 lb −19.5 kg | −29 lb −13.1 kg | −14 lb −6.3 kg |
| 280 lb 127 kg | −62 lb −28.1 kg | −44 lb −20 kg | −30 lb −13.6 kg | −15 lb −6.8 kg |
| 290 lb 131.5 kg | −64 lb −29 kg | −45 lb −20.4 kg | −31 lb −14 kg | −15 lb −6.8 kg |
| 300 lb 136.1 kg | −65 lb −29.5 kg | −46 lb −20.9 kg | −31 lb −14 kg | −15 lb −6.8 kg |
How Women’s Belt Squat and Trap Bar Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Elite at every displayed bodyweight.
5 → 9.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the belt squat standard. A plus sign means the trap bar deadlift standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −23 lb −10.4 kg | −11 lb −4.9 kg | 0 lb 0 kg | +11 lb +5 kg |
| 110 lb 49.9 kg | −24 lb −10.9 kg | −12 lb −5.4 kg | 0 lb 0 kg | +12 lb +5.4 kg |
| 120 lb 54.4 kg | −26 lb −11.8 kg | −13 lb −5.9 kg | 0 lb 0 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | −27 lb −12.3 kg | −14 lb −6.4 kg | 0 lb 0 kg | +14 lb +6.4 kg |
| 140 lb 63.5 kg | −29 lb −13.1 kg | −14 lb −6.3 kg | 0 lb 0 kg | +14 lb +6.4 kg |
| 150 lb 68 kg | −30 lb −13.6 kg | −15 lb −6.8 kg | 0 lb 0 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | −31 lb −14.1 kg | −16 lb −7.3 kg | 0 lb 0 kg | +16 lb +7.3 kg |
| 170 lb 77.1 kg | −32 lb −14.5 kg | −17 lb −7.7 kg | 0 lb 0 kg | +17 lb +7.7 kg |
| 180 lb 81.6 kg | −33 lb −14.9 kg | −17 lb −7.7 kg | 0 lb 0 kg | +17 lb +7.8 kg |
| 190 lb 86.2 kg | −35 lb −15.8 kg | −18 lb −8.2 kg | 0 lb 0 kg | +18 lb +8.2 kg |
| 200 lb 90.7 kg | −36 lb −16.4 kg | −18 lb −8.2 kg | 0 lb 0 kg | +18 lb +8.2 kg |
| 210 lb 95.3 kg | −38 lb −17.2 kg | −19 lb −8.7 kg | 0 lb 0 kg | +19 lb +8.6 kg |
| 220 lb 99.8 kg | −39 lb −17.7 kg | −19 lb −8.6 kg | 0 lb 0 kg | +19 lb +8.6 kg |
| 230 lb 104.3 kg | −40 lb −18.2 kg | −20 lb −9.1 kg | 0 lb 0 kg | +20 lb +9.1 kg |
| 240 lb 108.9 kg | −41 lb −18.6 kg | −20 lb −9.1 kg | 0 lb 0 kg | +21 lb +9.5 kg |
Belt Squat and Trap Bar Deadlift Exercises Used by This Calculator
This calculator uses a strict machine belt squat and a strict trap bar deadlift. Use strict canonical Belt Squat and Trap Bar 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 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 Belt Squat 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
- Belt Squat — View the individual Belt Squat standards and next strength-level target.
- Trap Bar Deadlift — View the individual Trap Bar 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.