Dumbbell Squat vs Romanian Deadlift Strength Standards
Compare your dumbbell 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 bilateral dumbbell squat using two matched dumbbells, consistent hold position, valid depth, and full standing 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.
Dumbbell Squat vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell 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 dumbbell 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 Dumbbell 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 Dumbbell Squat vs Romanian Deadlift Standards
How to read the table: The first number is Dumbbell 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 | 73 / 98 lb 33.1 / 44.5 kg | 104 / 126 lb 47.2 / 57.2 kg | 137 / 175 lb 62.1 / 79.4 kg | 174 / 224 lb 78.9 / 101.6 kg |
| 130 lb 59 kg | 77 / 103 lb 34.9 / 46.7 kg | 109 / 133 lb 49.4 / 60.3 kg | 144 / 185 lb 65.3 / 83.9 kg | 183 / 236 lb 83 / 107 kg |
| 140 lb 63.5 kg | 81 / 109 lb 36.7 / 49.4 kg | 115 / 140 lb 52.2 / 63.5 kg | 152 / 194 lb 68.9 / 88 kg | 193 / 248 lb 87.5 / 112.5 kg |
| 150 lb 68 kg | 85 / 114 lb 38.6 / 51.7 kg | 120 / 146 lb 54.4 / 66.2 kg | 159 / 203 lb 72.1 / 92.1 kg | 202 / 260 lb 91.6 / 117.9 kg |
| 160 lb 72.6 kg | 88 / 119 lb 39.9 / 54 kg | 126 / 152 lb 57.2 / 68.9 kg | 166 / 212 lb 75.3 / 96.2 kg | 210 / 271 lb 95.3 / 122.9 kg |
| 170 lb 77.1 kg | 92 / 123 lb 41.7 / 55.8 kg | 131 / 159 lb 59.4 / 72.1 kg | 173 / 221 lb 78.5 / 100.2 kg | 219 / 282 lb 99.3 / 127.9 kg |
| 180 lb 81.6 kg | 95 / 128 lb 43.1 / 58.1 kg | 136 / 165 lb 61.7 / 74.8 kg | 179 / 230 lb 81.2 / 104.3 kg | 228 / 293 lb 103.4 / 132.9 kg |
| 190 lb 86.2 kg | 99 / 133 lb 44.9 / 60.3 kg | 141 / 171 lb 64 / 77.6 kg | 186 / 238 lb 84.4 / 108 kg | 236 / 304 lb 107 / 137.9 kg |
| 200 lb 90.7 kg | 102 / 138 lb 46.3 / 62.6 kg | 146 / 177 lb 66.2 / 80.3 kg | 192 / 246 lb 87.1 / 111.6 kg | 244 / 315 lb 110.7 / 142.9 kg |
| 210 lb 95.3 kg | 106 / 142 lb 48.1 / 64.4 kg | 151 / 183 lb 68.5 / 83 kg | 199 / 254 lb 90.3 / 115.2 kg | 252 / 325 lb 114.3 / 147.4 kg |
| 220 lb 99.8 kg | 109 / 147 lb 49.4 / 66.7 kg | 155 / 189 lb 70.3 / 85.7 kg | 205 / 262 lb 93 / 118.8 kg | 260 / 335 lb 117.9 / 152 kg |
| 230 lb 104.3 kg | 112 / 151 lb 50.8 / 68.5 kg | 160 / 194 lb 72.6 / 88 kg | 211 / 270 lb 95.7 / 122.5 kg | 268 / 345 lb 121.6 / 156.5 kg |
| 240 lb 108.9 kg | 116 / 155 lb 52.6 / 70.3 kg | 165 / 200 lb 74.8 / 90.7 kg | 217 / 278 lb 98.4 / 126.1 kg | 276 / 355 lb 125.2 / 161 kg |
| 250 lb 113.4 kg | 119 / 160 lb 54 / 72.6 kg | 169 / 205 lb 76.7 / 93 kg | 223 / 286 lb 101.2 / 129.7 kg | 283 / 365 lb 128.4 / 165.6 kg |
| 260 lb 117.9 kg | 122 / 164 lb 55.3 / 74.4 kg | 174 / 211 lb 78.9 / 95.7 kg | 229 / 293 lb 103.9 / 132.9 kg | 291 / 375 lb 132 / 170.1 kg |
| 270 lb 122.5 kg | 125 / 168 lb 56.7 / 76.2 kg | 178 / 216 lb 80.7 / 98 kg | 235 / 301 lb 106.6 / 136.5 kg | 298 / 384 lb 135.2 / 174.2 kg |
| 280 lb 127 kg | 128 / 172 lb 58.1 / 78 kg | 183 / 221 lb 83 / 100.2 kg | 241 / 308 lb 109.3 / 139.7 kg | 306 / 394 lb 138.8 / 178.7 kg |
| 290 lb 131.5 kg | 131 / 176 lb 59.4 / 79.8 kg | 187 / 227 lb 84.8 / 103 kg | 247 / 316 lb 112 / 143.3 kg | 313 / 403 lb 142 / 182.8 kg |
| 300 lb 136.1 kg | 134 / 180 lb 60.8 / 81.6 kg | 191 / 232 lb 86.6 / 105.2 kg | 252 / 323 lb 114.3 / 146.5 kg | 320 / 412 lb 145.1 / 186.9 kg |
Women’s Dumbbell Squat vs Romanian Deadlift Standards
How to read the table: The first number is Dumbbell 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 | 48 / 57 lb 21.8 / 25.9 kg | 70 / 75 lb 31.8 / 34 kg | 94 / 103 lb 42.6 / 46.7 kg | 121 / 137 lb 54.9 / 62.1 kg |
| 110 lb 49.9 kg | 51 / 61 lb 23.1 / 27.7 kg | 75 / 80 lb 34 / 36.3 kg | 100 / 110 lb 45.4 / 49.9 kg | 128 / 146 lb 58.1 / 66.2 kg |
| 120 lb 54.4 kg | 54 / 65 lb 24.5 / 29.5 kg | 79 / 84 lb 35.8 / 38.1 kg | 106 / 116 lb 48.1 / 52.6 kg | 136 / 155 lb 61.7 / 70.3 kg |
| 130 lb 59 kg | 57 / 68 lb 25.9 / 30.8 kg | 84 / 89 lb 38.1 / 40.4 kg | 112 / 123 lb 50.8 / 55.8 kg | 144 / 164 lb 65.3 / 74.4 kg |
| 140 lb 63.5 kg | 60 / 72 lb 27.2 / 32.7 kg | 88 / 94 lb 39.9 / 42.6 kg | 117 / 129 lb 53.1 / 58.5 kg | 151 / 172 lb 68.5 / 78 kg |
| 150 lb 68 kg | 63 / 75 lb 28.6 / 34 kg | 92 / 98 lb 41.7 / 44.5 kg | 123 / 135 lb 55.8 / 61.2 kg | 158 / 180 lb 71.7 / 81.6 kg |
| 160 lb 72.6 kg | 66 / 78 lb 29.9 / 35.4 kg | 96 / 102 lb 43.5 / 46.3 kg | 128 / 141 lb 58.1 / 64 kg | 165 / 188 lb 74.8 / 85.3 kg |
| 170 lb 77.1 kg | 68 / 82 lb 30.8 / 37.2 kg | 100 / 107 lb 45.4 / 48.5 kg | 134 / 147 lb 60.8 / 66.7 kg | 172 / 196 lb 78 / 88.9 kg |
| 180 lb 81.6 kg | 71 / 85 lb 32.2 / 38.6 kg | 104 / 111 lb 47.2 / 50.3 kg | 139 / 152 lb 63 / 68.9 kg | 178 / 203 lb 80.7 / 92.1 kg |
| 190 lb 86.2 kg | 74 / 88 lb 33.6 / 39.9 kg | 108 / 115 lb 49 / 52.2 kg | 144 / 158 lb 65.3 / 71.7 kg | 185 / 211 lb 83.9 / 95.7 kg |
| 200 lb 90.7 kg | 76 / 91 lb 34.5 / 41.3 kg | 111 / 119 lb 50.3 / 54 kg | 149 / 164 lb 67.6 / 74.4 kg | 191 / 218 lb 86.6 / 98.9 kg |
| 210 lb 95.3 kg | 79 / 94 lb 35.8 / 42.6 kg | 115 / 123 lb 52.2 / 55.8 kg | 154 / 169 lb 69.9 / 76.7 kg | 198 / 225 lb 89.8 / 102.1 kg |
| 220 lb 99.8 kg | 81 / 97 lb 36.7 / 44 kg | 119 / 127 lb 54 / 57.6 kg | 159 / 174 lb 72.1 / 78.9 kg | 204 / 232 lb 92.5 / 105.2 kg |
| 230 lb 104.3 kg | 84 / 100 lb 38.1 / 45.4 kg | 122 / 130 lb 55.3 / 59 kg | 164 / 180 lb 74.4 / 81.6 kg | 210 / 239 lb 95.3 / 108.4 kg |
| 240 lb 108.9 kg | 86 / 103 lb 39 / 46.7 kg | 126 / 134 lb 57.2 / 60.8 kg | 168 / 185 lb 76.2 / 83.9 kg | 216 / 246 lb 98 / 111.6 kg |
How Your Dumbbell 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 dumbbell squat strength level
The standards use the sex-specific combined-load thresholds from the individual 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 squat more without pound-for-pound scaling.
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 dumbbell squat | Use combined-dumbbell estimated max and adjust targets 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 Dumbbell 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 dumbbell 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.
22.7 → 41.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the dumbbell squat standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the dumbbell squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +25 lb +11.4 kg | +22 lb +10 kg | +38 lb +17.3 kg | +50 lb +22.7 kg |
| 130 lb 59 kg | +26 lb +11.8 kg | +24 lb +10.9 kg | +41 lb +18.6 kg | +53 lb +24 kg |
| 140 lb 63.5 kg | +28 lb +12.7 kg | +25 lb +11.3 kg | +42 lb +19.1 kg | +55 lb +25 kg |
| 150 lb 68 kg | +29 lb +13.1 kg | +26 lb +11.8 kg | +44 lb +20 kg | +58 lb +26.3 kg |
| 160 lb 72.6 kg | +31 lb +14.1 kg | +26 lb +11.7 kg | +46 lb +20.9 kg | +61 lb +27.6 kg |
| 170 lb 77.1 kg | +31 lb +14.1 kg | +28 lb +12.7 kg | +48 lb +21.7 kg | +63 lb +28.6 kg |
| 180 lb 81.6 kg | +33 lb +15 kg | +29 lb +13.1 kg | +51 lb +23.1 kg | +65 lb +29.5 kg |
| 190 lb 86.2 kg | +34 lb +15.4 kg | +30 lb +13.6 kg | +52 lb +23.6 kg | +68 lb +30.9 kg |
| 200 lb 90.7 kg | +36 lb +16.3 kg | +31 lb +14.1 kg | +54 lb +24.5 kg | +71 lb +32.2 kg |
| 210 lb 95.3 kg | +36 lb +16.3 kg | +32 lb +14.5 kg | +55 lb +24.9 kg | +73 lb +33.1 kg |
| 220 lb 99.8 kg | +38 lb +17.3 kg | +34 lb +15.4 kg | +57 lb +25.8 kg | +75 lb +34.1 kg |
| 230 lb 104.3 kg | +39 lb +17.7 kg | +34 lb +15.4 kg | +59 lb +26.8 kg | +77 lb +34.9 kg |
| 240 lb 108.9 kg | +39 lb +17.7 kg | +35 lb +15.9 kg | +61 lb +27.7 kg | +79 lb +35.8 kg |
| 250 lb 113.4 kg | +41 lb +18.6 kg | +36 lb +16.3 kg | +63 lb +28.5 kg | +82 lb +37.2 kg |
| 260 lb 117.9 kg | +42 lb +19.1 kg | +37 lb +16.8 kg | +64 lb +29 kg | +84 lb +38.1 kg |
| 270 lb 122.5 kg | +43 lb +19.5 kg | +38 lb +17.3 kg | +66 lb +29.9 kg | +86 lb +39 kg |
| 280 lb 127 kg | +44 lb +19.9 kg | +38 lb +17.2 kg | +67 lb +30.4 kg | +88 lb +39.9 kg |
| 290 lb 131.5 kg | +45 lb +20.4 kg | +40 lb +18.2 kg | +69 lb +31.3 kg | +90 lb +40.8 kg |
| 300 lb 136.1 kg | +46 lb +20.8 kg | +41 lb +18.6 kg | +71 lb +32.2 kg | +92 lb +41.8 kg |
How Women’s Dumbbell 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.
7.2 → 13.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the dumbbell squat standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the dumbbell squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +9 lb +4.1 kg | +5 lb +2.2 kg | +9 lb +4.1 kg | +16 lb +7.2 kg |
| 110 lb 49.9 kg | +10 lb +4.6 kg | +5 lb +2.3 kg | +10 lb +4.5 kg | +18 lb +8.1 kg |
| 120 lb 54.4 kg | +11 lb +5 kg | +5 lb +2.3 kg | +10 lb +4.5 kg | +19 lb +8.6 kg |
| 130 lb 59 kg | +11 lb +4.9 kg | +5 lb +2.3 kg | +11 lb +5 kg | +20 lb +9.1 kg |
| 140 lb 63.5 kg | +12 lb +5.5 kg | +6 lb +2.7 kg | +12 lb +5.4 kg | +21 lb +9.5 kg |
| 150 lb 68 kg | +12 lb +5.4 kg | +6 lb +2.8 kg | +12 lb +5.4 kg | +22 lb +9.9 kg |
| 160 lb 72.6 kg | +12 lb +5.5 kg | +6 lb +2.8 kg | +13 lb +5.9 kg | +23 lb +10.5 kg |
| 170 lb 77.1 kg | +14 lb +6.4 kg | +7 lb +3.1 kg | +13 lb +5.9 kg | +24 lb +10.9 kg |
| 180 lb 81.6 kg | +14 lb +6.4 kg | +7 lb +3.1 kg | +13 lb +5.9 kg | +25 lb +11.4 kg |
| 190 lb 86.2 kg | +14 lb +6.3 kg | +7 lb +3.2 kg | +14 lb +6.4 kg | +26 lb +11.8 kg |
| 200 lb 90.7 kg | +15 lb +6.8 kg | +8 lb +3.7 kg | +15 lb +6.8 kg | +27 lb +12.3 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +8 lb +3.6 kg | +15 lb +6.8 kg | +27 lb +12.3 kg |
| 220 lb 99.8 kg | +16 lb +7.3 kg | +8 lb +3.6 kg | +15 lb +6.8 kg | +28 lb +12.7 kg |
| 230 lb 104.3 kg | +16 lb +7.3 kg | +8 lb +3.7 kg | +16 lb +7.2 kg | +29 lb +13.1 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +8 lb +3.6 kg | +17 lb +7.7 kg | +30 lb +13.6 kg |
Dumbbell Squat and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict bilateral dumbbell squat and a barbell Romanian deadlift. Use strict canonical Dumbbell Squat and Romanian Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter combined load from two matched dumbbells
Use one consistent dumbbell position, reach valid squat depth, and return to full standing lockout. Do not enter per-hand load, goblet, deadlift, lunge, split-squat, thruster, barbell, landmine, machine, bounced, partial, or assisted reps.
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 Dumbbell 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
- Dumbbell Squat — View the individual Dumbbell Squat standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- 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.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Thrusters — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.