Dumbbell Deadlift vs Goblet Squat Strength Standards
Compare your dumbbell deadlift and goblet squat 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 two-dumbbell hip-hinge deadlift from a motionless floor or consistent below-knee start to full standing lockout and a goblet squat with one dumbbell or kettlebell held at chest height, hip crease below the knee, upright controlled torso, and full hip and knee 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 Deadlift vs Goblet Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell deadlift and goblet squat 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 deadlift and goblet squat.
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 Deadlift / Goblet Squat, 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 Deadlift vs Goblet Squat Standards
How to read the table: The first number is Dumbbell Deadlift; the second is Goblet Squat. 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 | 95 / 56 lb 43.1 / 25.4 kg | 126 / 80 lb 57.2 / 36.3 kg | 174 / 112 lb 78.9 / 50.8 kg | 213 / 147 lb 96.6 / 66.7 kg |
| 130 lb 59 kg | 100 / 59 lb 45.4 / 26.8 kg | 133 / 84 lb 60.3 / 38.1 kg | 183 / 118 lb 83 / 53.5 kg | 224 / 155 lb 101.6 / 70.3 kg |
| 140 lb 63.5 kg | 105 / 62 lb 47.6 / 28.1 kg | 140 / 88 lb 63.5 / 39.9 kg | 193 / 124 lb 87.5 / 56.2 kg | 236 / 163 lb 107 / 73.9 kg |
| 150 lb 68 kg | 110 / 65 lb 49.9 / 29.5 kg | 146 / 92 lb 66.2 / 41.7 kg | 202 / 130 lb 91.6 / 59 kg | 247 / 171 lb 112 / 77.6 kg |
| 160 lb 72.6 kg | 115 / 68 lb 52.2 / 30.8 kg | 152 / 96 lb 68.9 / 43.5 kg | 210 / 136 lb 95.3 / 61.7 kg | 258 / 178 lb 117 / 80.7 kg |
| 170 lb 77.1 kg | 120 / 71 lb 54.4 / 32.2 kg | 159 / 100 lb 72.1 / 45.4 kg | 219 / 141 lb 99.3 / 64 kg | 268 / 186 lb 121.6 / 84.4 kg |
| 180 lb 81.6 kg | 124 / 73 lb 56.2 / 33.1 kg | 165 / 104 lb 74.8 / 47.2 kg | 228 / 147 lb 103.4 / 66.7 kg | 279 / 193 lb 126.6 / 87.5 kg |
| 190 lb 86.2 kg | 129 / 76 lb 58.5 / 34.5 kg | 171 / 108 lb 77.6 / 49 kg | 236 / 152 lb 107 / 68.9 kg | 289 / 200 lb 131.1 / 90.7 kg |
| 200 lb 90.7 kg | 133 / 79 lb 60.3 / 35.8 kg | 177 / 112 lb 80.3 / 50.8 kg | 244 / 157 lb 110.7 / 71.2 kg | 299 / 207 lb 135.6 / 93.9 kg |
| 210 lb 95.3 kg | 138 / 81 lb 62.6 / 36.7 kg | 183 / 115 lb 83 / 52.2 kg | 252 / 162 lb 114.3 / 73.5 kg | 309 / 214 lb 140.2 / 97.1 kg |
| 220 lb 99.8 kg | 142 / 84 lb 64.4 / 38.1 kg | 189 / 119 lb 85.7 / 54 kg | 260 / 168 lb 117.9 / 76.2 kg | 319 / 221 lb 144.7 / 100.2 kg |
| 230 lb 104.3 kg | 147 / 86 lb 66.7 / 39 kg | 194 / 123 lb 88 / 55.8 kg | 268 / 173 lb 121.6 / 78.5 kg | 328 / 227 lb 148.8 / 103 kg |
| 240 lb 108.9 kg | 151 / 89 lb 68.5 / 40.4 kg | 200 / 126 lb 90.7 / 57.2 kg | 276 / 178 lb 125.2 / 80.7 kg | 338 / 234 lb 153.3 / 106.1 kg |
| 250 lb 113.4 kg | 155 / 91 lb 70.3 / 41.3 kg | 205 / 130 lb 93 / 59 kg | 283 / 183 lb 128.4 / 83 kg | 347 / 240 lb 157.4 / 108.9 kg |
| 260 lb 117.9 kg | 159 / 94 lb 72.1 / 42.6 kg | 211 / 133 lb 95.7 / 60.3 kg | 291 / 187 lb 132 / 84.8 kg | 356 / 247 lb 161.5 / 112 kg |
| 270 lb 122.5 kg | 163 / 96 lb 73.9 / 43.5 kg | 216 / 137 lb 98 / 62.1 kg | 298 / 192 lb 135.2 / 87.1 kg | 365 / 253 lb 165.6 / 114.8 kg |
| 280 lb 127 kg | 167 / 98 lb 75.7 / 44.5 kg | 221 / 140 lb 100.2 / 63.5 kg | 306 / 197 lb 138.8 / 89.4 kg | 374 / 259 lb 169.6 / 117.5 kg |
| 290 lb 131.5 kg | 171 / 101 lb 77.6 / 45.8 kg | 227 / 143 lb 103 / 64.9 kg | 313 / 201 lb 142 / 91.2 kg | 383 / 265 lb 173.7 / 120.2 kg |
| 300 lb 136.1 kg | 175 / 103 lb 79.4 / 46.7 kg | 232 / 146 lb 105.2 / 66.2 kg | 320 / 206 lb 145.1 / 93.4 kg | 392 / 271 lb 177.8 / 122.9 kg |
Women’s Dumbbell Deadlift vs Goblet Squat Standards
How to read the table: The first number is Dumbbell Deadlift; the second is Goblet Squat. 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 | 56 / 40 lb 25.4 / 18.1 kg | 76 / 60 lb 34.5 / 27.2 kg | 103 / 82 lb 46.7 / 37.2 kg | 134 / 105 lb 60.8 / 47.6 kg |
| 110 lb 49.9 kg | 60 / 43 lb 27.2 / 19.5 kg | 81 / 63 lb 36.7 / 28.6 kg | 110 / 88 lb 49.9 / 39.9 kg | 143 / 112 lb 64.9 / 50.8 kg |
| 120 lb 54.4 kg | 64 / 46 lb 29 / 20.9 kg | 85 / 67 lb 38.6 / 30.4 kg | 116 / 93 lb 52.6 / 42.2 kg | 152 / 119 lb 68.9 / 54 kg |
| 130 lb 59 kg | 67 / 48 lb 30.4 / 21.8 kg | 90 / 71 lb 40.8 / 32.2 kg | 123 / 98 lb 55.8 / 44.5 kg | 160 / 125 lb 72.6 / 56.7 kg |
| 140 lb 63.5 kg | 71 / 51 lb 32.2 / 23.1 kg | 95 / 74 lb 43.1 / 33.6 kg | 129 / 103 lb 58.5 / 46.7 kg | 168 / 132 lb 76.2 / 59.9 kg |
| 150 lb 68 kg | 74 / 53 lb 33.6 / 24 kg | 99 / 78 lb 44.9 / 35.4 kg | 135 / 108 lb 61.2 / 49 kg | 176 / 138 lb 79.8 / 62.6 kg |
| 160 lb 72.6 kg | 77 / 55 lb 34.9 / 24.9 kg | 103 / 81 lb 46.7 / 36.7 kg | 141 / 113 lb 64 / 51.3 kg | 184 / 144 lb 83.5 / 65.3 kg |
| 170 lb 77.1 kg | 80 / 58 lb 36.3 / 26.3 kg | 108 / 85 lb 49 / 38.6 kg | 147 / 117 lb 66.7 / 53.1 kg | 191 / 150 lb 86.6 / 68 kg |
| 180 lb 81.6 kg | 84 / 60 lb 38.1 / 27.2 kg | 112 / 88 lb 50.8 / 39.9 kg | 152 / 122 lb 68.9 / 55.3 kg | 199 / 156 lb 90.3 / 70.8 kg |
| 190 lb 86.2 kg | 87 / 62 lb 39.5 / 28.1 kg | 116 / 91 lb 52.6 / 41.3 kg | 158 / 126 lb 71.7 / 57.2 kg | 206 / 162 lb 93.4 / 73.5 kg |
| 200 lb 90.7 kg | 90 / 64 lb 40.8 / 29 kg | 120 / 94 lb 54.4 / 42.6 kg | 164 / 131 lb 74.4 / 59.4 kg | 213 / 167 lb 96.6 / 75.7 kg |
| 210 lb 95.3 kg | 93 / 66 lb 42.2 / 29.9 kg | 124 / 98 lb 56.2 / 44.5 kg | 169 / 135 lb 76.7 / 61.2 kg | 220 / 173 lb 99.8 / 78.5 kg |
| 220 lb 99.8 kg | 96 / 68 lb 43.5 / 30.8 kg | 128 / 101 lb 58.1 / 45.8 kg | 174 / 139 lb 78.9 / 63 kg | 227 / 178 lb 103 / 80.7 kg |
| 230 lb 104.3 kg | 98 / 70 lb 44.5 / 31.8 kg | 132 / 104 lb 59.9 / 47.2 kg | 180 / 144 lb 81.6 / 65.3 kg | 234 / 184 lb 106.1 / 83.5 kg |
| 240 lb 108.9 kg | 101 / 73 lb 45.8 / 33.1 kg | 135 / 107 lb 61.2 / 48.5 kg | 185 / 148 lb 83.9 / 67.1 kg | 241 / 189 lb 109.3 / 85.7 kg |
How Your Dumbbell Deadlift vs Goblet Squat 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 deadlift strength level
The standards use the sex-specific combined-load thresholds from the individual Dumbbell 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 larger lifters are expected to deadlift more without requiring strength to increase pound for pound.
3. Find the goblet squat strength level
The goblet squat standards use the sex-specific standards from the individual Goblet 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 heavier lifters are expected to squat more external load 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 deadlift | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the goblet squat | Adjust goblet squat 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 Deadlift and Goblet Squat 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 goblet squat standard is higher; below zero means the dumbbell 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.
29.9 → 54.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the dumbbell deadlift standard. A plus sign means the goblet squat standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −39 lb −17.7 kg | −46 lb −20.9 kg | −62 lb −28.1 kg | −66 lb −29.9 kg |
| 130 lb 59 kg | −41 lb −18.6 kg | −49 lb −22.2 kg | −65 lb −29.5 kg | −69 lb −31.3 kg |
| 140 lb 63.5 kg | −43 lb −19.5 kg | −52 lb −23.6 kg | −69 lb −31.3 kg | −73 lb −33.1 kg |
| 150 lb 68 kg | −45 lb −20.4 kg | −54 lb −24.5 kg | −72 lb −32.6 kg | −76 lb −34.4 kg |
| 160 lb 72.6 kg | −47 lb −21.4 kg | −56 lb −25.4 kg | −74 lb −33.6 kg | −80 lb −36.3 kg |
| 170 lb 77.1 kg | −49 lb −22.2 kg | −59 lb −26.7 kg | −78 lb −35.3 kg | −82 lb −37.2 kg |
| 180 lb 81.6 kg | −51 lb −23.1 kg | −61 lb −27.6 kg | −81 lb −36.7 kg | −86 lb −39.1 kg |
| 190 lb 86.2 kg | −53 lb −24 kg | −63 lb −28.6 kg | −84 lb −38.1 kg | −89 lb −40.4 kg |
| 200 lb 90.7 kg | −54 lb −24.5 kg | −65 lb −29.5 kg | −87 lb −39.5 kg | −92 lb −41.7 kg |
| 210 lb 95.3 kg | −57 lb −25.9 kg | −68 lb −30.8 kg | −90 lb −40.8 kg | −95 lb −43.1 kg |
| 220 lb 99.8 kg | −58 lb −26.3 kg | −70 lb −31.7 kg | −92 lb −41.7 kg | −98 lb −44.5 kg |
| 230 lb 104.3 kg | −61 lb −27.7 kg | −71 lb −32.2 kg | −95 lb −43.1 kg | −101 lb −45.8 kg |
| 240 lb 108.9 kg | −62 lb −28.1 kg | −74 lb −33.5 kg | −98 lb −44.5 kg | −104 lb −47.2 kg |
| 250 lb 113.4 kg | −64 lb −29 kg | −75 lb −34 kg | −100 lb −45.4 kg | −107 lb −48.5 kg |
| 260 lb 117.9 kg | −65 lb −29.5 kg | −78 lb −35.4 kg | −104 lb −47.2 kg | −109 lb −49.5 kg |
| 270 lb 122.5 kg | −67 lb −30.4 kg | −79 lb −35.9 kg | −106 lb −48.1 kg | −112 lb −50.8 kg |
| 280 lb 127 kg | −69 lb −31.2 kg | −81 lb −36.7 kg | −109 lb −49.4 kg | −115 lb −52.1 kg |
| 290 lb 131.5 kg | −70 lb −31.8 kg | −84 lb −38.1 kg | −112 lb −50.8 kg | −118 lb −53.5 kg |
| 300 lb 136.1 kg | −72 lb −32.7 kg | −86 lb −39 kg | −114 lb −51.7 kg | −121 lb −54.9 kg |
How Women’s Dumbbell Deadlift and Goblet Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
13.2 → 23.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the dumbbell deadlift standard. A plus sign means the goblet squat standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −16 lb −7.3 kg | −16 lb −7.3 kg | −21 lb −9.5 kg | −29 lb −13.2 kg |
| 110 lb 49.9 kg | −17 lb −7.7 kg | −18 lb −8.1 kg | −22 lb −10 kg | −31 lb −14.1 kg |
| 120 lb 54.4 kg | −18 lb −8.1 kg | −18 lb −8.2 kg | −23 lb −10.4 kg | −33 lb −14.9 kg |
| 130 lb 59 kg | −19 lb −8.6 kg | −19 lb −8.6 kg | −25 lb −11.3 kg | −35 lb −15.9 kg |
| 140 lb 63.5 kg | −20 lb −9.1 kg | −21 lb −9.5 kg | −26 lb −11.8 kg | −36 lb −16.3 kg |
| 150 lb 68 kg | −21 lb −9.6 kg | −21 lb −9.5 kg | −27 lb −12.2 kg | −38 lb −17.2 kg |
| 160 lb 72.6 kg | −22 lb −10 kg | −22 lb −10 kg | −28 lb −12.7 kg | −40 lb −18.2 kg |
| 170 lb 77.1 kg | −22 lb −10 kg | −23 lb −10.4 kg | −30 lb −13.6 kg | −41 lb −18.6 kg |
| 180 lb 81.6 kg | −24 lb −10.9 kg | −24 lb −10.9 kg | −30 lb −13.6 kg | −43 lb −19.5 kg |
| 190 lb 86.2 kg | −25 lb −11.4 kg | −25 lb −11.3 kg | −32 lb −14.5 kg | −44 lb −19.9 kg |
| 200 lb 90.7 kg | −26 lb −11.8 kg | −26 lb −11.8 kg | −33 lb −15 kg | −46 lb −20.9 kg |
| 210 lb 95.3 kg | −27 lb −12.3 kg | −26 lb −11.7 kg | −34 lb −15.5 kg | −47 lb −21.3 kg |
| 220 lb 99.8 kg | −28 lb −12.7 kg | −27 lb −12.3 kg | −35 lb −15.9 kg | −49 lb −22.3 kg |
| 230 lb 104.3 kg | −28 lb −12.7 kg | −28 lb −12.7 kg | −36 lb −16.3 kg | −50 lb −22.6 kg |
| 240 lb 108.9 kg | −28 lb −12.7 kg | −28 lb −12.7 kg | −37 lb −16.8 kg | −52 lb −23.6 kg |
Dumbbell Deadlift and Goblet Squat Exercises Used by This Calculator
This calculator uses a strict bilateral dumbbell deadlift and a single-weight goblet squat. Use strict canonical Dumbbell Deadlift and Goblet Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter combined load from two matched dumbbells
Start both dumbbells motionless from the floor or a consistent below-knee position, keep them close, and hinge to full hip and knee extension. Do not enter per-hand load, barbell, trap-bar, Romanian, suitcase, single-leg, bounced, hitched, rounded, or partial reps.
Keep one weight in the goblet position
Hold one dumbbell or kettlebell vertically at chest height for the full set, descend below parallel, and stand to full hip and knee extension without resting the weight on the thighs. Do not enter a barbell squat, double-kettlebell front squat, machine squat, partial rep, or assisted squat.
Enter one recent Dumbbell Deadlift result and one recent Goblet Squat result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Deadlift — View the individual Dumbbell Deadlift standards and next strength-level target.
- Goblet Squat — View the individual Goblet Squat standards and next strength-level target.
- Zercher Deadlift (From Floor) — 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.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.