Dumbbell Stiff Leg Deadlift vs Dumbbell Romanian Deadlift (RDL) Strength Standards
Compare your dumbbell stiff leg deadlift and dumbbell romanian deadlift (rdl) 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, repeatable dumbbell stiff leg deadlift test using the canonical setup, range, and finish rules and a strict, repeatable dumbbell romanian deadlift (rdl) test using the canonical setup, range, and finish 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.
Dumbbell Stiff Leg Deadlift vs Dumbbell Romanian Deadlift (RDL) Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell stiff leg deadlift and dumbbell romanian deadlift (rdl) 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 stiff leg deadlift and dumbbell romanian deadlift (rdl).
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 Stiff Leg Deadlift / Dumbbell Romanian Deadlift (RDL), 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 Stiff Leg Deadlift vs Dumbbell Romanian Deadlift (RDL) Standards
How to read the table: The first number is Dumbbell Stiff Leg Deadlift; the second is Dumbbell Romanian Deadlift (RDL). 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 | 90 / 84 lb 40.8 / 38.1 kg | 126 / 109 lb 57.2 / 49.4 kg | 168 / 151 lb 76.2 / 68.5 kg | 213 / 185 lb 96.6 / 83.9 kg |
| 130 lb 59 kg | 95 / 89 lb 43.1 / 40.4 kg | 133 / 115 lb 60.3 / 52.2 kg | 177 / 159 lb 80.3 / 72.1 kg | 224 / 195 lb 101.6 / 88.5 kg |
| 140 lb 63.5 kg | 100 / 93 lb 45.4 / 42.2 kg | 140 / 121 lb 63.5 / 54.9 kg | 186 / 167 lb 84.4 / 75.7 kg | 236 / 205 lb 107 / 93 kg |
| 150 lb 68 kg | 104 / 97 lb 47.2 / 44 kg | 146 / 126 lb 66.2 / 57.2 kg | 195 / 175 lb 88.5 / 79.4 kg | 247 / 214 lb 112 / 97.1 kg |
| 160 lb 72.6 kg | 109 / 102 lb 49.4 / 46.3 kg | 152 / 132 lb 68.9 / 59.9 kg | 203 / 183 lb 92.1 / 83 kg | 258 / 224 lb 117 / 101.6 kg |
| 170 lb 77.1 kg | 113 / 106 lb 51.3 / 48.1 kg | 159 / 137 lb 72.1 / 62.1 kg | 212 / 190 lb 96.2 / 86.2 kg | 268 / 233 lb 121.6 / 105.7 kg |
| 180 lb 81.6 kg | 118 / 110 lb 53.5 / 49.9 kg | 165 / 143 lb 74.8 / 64.9 kg | 220 / 198 lb 99.8 / 89.8 kg | 279 / 242 lb 126.6 / 109.8 kg |
| 190 lb 86.2 kg | 122 / 114 lb 55.3 / 51.7 kg | 171 / 148 lb 77.6 / 67.1 kg | 228 / 205 lb 103.4 / 93 kg | 289 / 251 lb 131.1 / 113.9 kg |
| 200 lb 90.7 kg | 126 / 118 lb 57.2 / 53.5 kg | 177 / 153 lb 80.3 / 69.4 kg | 236 / 212 lb 107 / 96.2 kg | 299 / 260 lb 135.6 / 117.9 kg |
| 210 lb 95.3 kg | 130 / 122 lb 59 / 55.3 kg | 183 / 158 lb 83 / 71.7 kg | 244 / 219 lb 110.7 / 99.3 kg | 309 / 268 lb 140.2 / 121.6 kg |
| 220 lb 99.8 kg | 135 / 126 lb 61.2 / 57.2 kg | 189 / 163 lb 85.7 / 73.9 kg | 251 / 226 lb 113.9 / 102.5 kg | 319 / 277 lb 144.7 / 125.6 kg |
| 230 lb 104.3 kg | 139 / 129 lb 63 / 58.5 kg | 194 / 168 lb 88 / 76.2 kg | 259 / 233 lb 117.5 / 105.7 kg | 328 / 285 lb 148.8 / 129.3 kg |
| 240 lb 108.9 kg | 143 / 133 lb 64.9 / 60.3 kg | 200 / 173 lb 90.7 / 78.5 kg | 266 / 240 lb 120.7 / 108.9 kg | 338 / 293 lb 153.3 / 132.9 kg |
| 250 lb 113.4 kg | 146 / 137 lb 66.2 / 62.1 kg | 205 / 178 lb 93 / 80.7 kg | 274 / 246 lb 124.3 / 111.6 kg | 347 / 301 lb 157.4 / 136.5 kg |
| 260 lb 117.9 kg | 150 / 141 lb 68 / 64 kg | 211 / 182 lb 95.7 / 82.6 kg | 281 / 253 lb 127.5 / 114.8 kg | 356 / 309 lb 161.5 / 140.2 kg |
| 270 lb 122.5 kg | 154 / 144 lb 69.9 / 65.3 kg | 216 / 187 lb 98 / 84.8 kg | 288 / 259 lb 130.6 / 117.5 kg | 365 / 317 lb 165.6 / 143.8 kg |
| 280 lb 127 kg | 158 / 148 lb 71.7 / 67.1 kg | 221 / 192 lb 100.2 / 87.1 kg | 295 / 265 lb 133.8 / 120.2 kg | 374 / 325 lb 169.6 / 147.4 kg |
| 290 lb 131.5 kg | 162 / 151 lb 73.5 / 68.5 kg | 227 / 196 lb 103 / 88.9 kg | 302 / 272 lb 137 / 123.4 kg | 383 / 333 lb 173.7 / 151 kg |
| 300 lb 136.1 kg | 165 / 155 lb 74.8 / 70.3 kg | 232 / 201 lb 105.2 / 91.2 kg | 309 / 278 lb 140.2 / 126.1 kg | 392 / 340 lb 177.8 / 154.2 kg |
Women’s Dumbbell Stiff Leg Deadlift vs Dumbbell Romanian Deadlift (RDL) Standards
How to read the table: The first number is Dumbbell Stiff Leg Deadlift; the second is Dumbbell Romanian Deadlift (RDL). 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 / 50 lb 21.8 / 22.7 kg | 71 / 64 lb 32.2 / 29 kg | 98 / 89 lb 44.5 / 40.4 kg | 128 / 117 lb 58.1 / 53.1 kg |
| 110 lb 49.9 kg | 51 / 53 lb 23.1 / 24 kg | 76 / 68 lb 34.5 / 30.8 kg | 105 / 94 lb 47.6 / 42.6 kg | 137 / 124 lb 62.1 / 56.2 kg |
| 120 lb 54.4 kg | 54 / 56 lb 24.5 / 25.4 kg | 80 / 72 lb 36.3 / 32.7 kg | 111 / 100 lb 50.3 / 45.4 kg | 145 / 132 lb 65.8 / 59.9 kg |
| 130 lb 59 kg | 57 / 59 lb 25.9 / 26.8 kg | 85 / 76 lb 38.6 / 34.5 kg | 117 / 105 lb 53.1 / 47.6 kg | 153 / 139 lb 69.4 / 63 kg |
| 140 lb 63.5 kg | 60 / 62 lb 27.2 / 28.1 kg | 89 / 80 lb 40.4 / 36.3 kg | 123 / 111 lb 55.8 / 50.3 kg | 160 / 146 lb 72.6 / 66.2 kg |
| 150 lb 68 kg | 63 / 65 lb 28.6 / 29.5 kg | 93 / 84 lb 42.2 / 38.1 kg | 129 / 116 lb 58.5 / 52.6 kg | 168 / 153 lb 76.2 / 69.4 kg |
| 160 lb 72.6 kg | 66 / 68 lb 29.9 / 30.8 kg | 97 / 88 lb 44 / 39.9 kg | 135 / 121 lb 61.2 / 54.9 kg | 175 / 160 lb 79.4 / 72.6 kg |
| 170 lb 77.1 kg | 68 / 71 lb 30.8 / 32.2 kg | 101 / 91 lb 45.8 / 41.3 kg | 140 / 126 lb 63.5 / 57.2 kg | 183 / 166 lb 83 / 75.3 kg |
| 180 lb 81.6 kg | 71 / 73 lb 32.2 / 33.1 kg | 105 / 95 lb 47.6 / 43.1 kg | 146 / 131 lb 66.2 / 59.4 kg | 190 / 173 lb 86.2 / 78.5 kg |
| 190 lb 86.2 kg | 74 / 76 lb 33.6 / 34.5 kg | 109 / 98 lb 49.4 / 44.5 kg | 151 / 136 lb 68.5 / 61.7 kg | 197 / 179 lb 89.4 / 81.2 kg |
| 200 lb 90.7 kg | 76 / 79 lb 34.5 / 35.8 kg | 113 / 102 lb 51.3 / 46.3 kg | 156 / 141 lb 70.8 / 64 kg | 204 / 185 lb 92.5 / 83.9 kg |
| 210 lb 95.3 kg | 79 / 81 lb 35.8 / 36.7 kg | 116 / 105 lb 52.6 / 47.6 kg | 161 / 145 lb 73 / 65.8 kg | 210 / 191 lb 95.3 / 86.6 kg |
| 220 lb 99.8 kg | 81 / 84 lb 36.7 / 38.1 kg | 120 / 108 lb 54.4 / 49 kg | 167 / 150 lb 75.7 / 68 kg | 217 / 198 lb 98.4 / 89.8 kg |
| 230 lb 104.3 kg | 84 / 86 lb 38.1 / 39 kg | 124 / 112 lb 56.2 / 50.8 kg | 172 / 154 lb 78 / 69.9 kg | 223 / 203 lb 101.2 / 92.1 kg |
| 240 lb 108.9 kg | 86 / 89 lb 39 / 40.4 kg | 127 / 115 lb 57.6 / 52.2 kg | 176 / 159 lb 79.8 / 72.1 kg | 230 / 209 lb 104.3 / 94.8 kg |
How Your Dumbbell Stiff Leg Deadlift vs Dumbbell Romanian Deadlift (RDL) 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 stiff leg deadlift strength level
The standards use the sex-specific targets from the individual Dumbbell Stiff Leg 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.
3. Find the dumbbell romanian deadlift (rdl) strength level
The standards use the sex-specific targets from the individual Dumbbell Romanian Deadlift (RDL) 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 dumbbell stiff leg deadlift | Adjust dumbbell stiff leg deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell romanian deadlift (rdl) | Adjust dumbbell romanian deadlift (rdl) 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 Stiff Leg Deadlift and Dumbbell Romanian Deadlift (RDL) 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 dumbbell romanian deadlift (rdl) standard is higher; below zero means the dumbbell stiff leg 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.
12.7 → 23.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell romanian deadlift (rdl) standard minus the dumbbell stiff leg deadlift standard. A plus sign means the dumbbell romanian deadlift (rdl) standard is higher. A minus sign means the dumbbell stiff leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −6 lb −2.7 kg | −17 lb −7.8 kg | −17 lb −7.7 kg | −28 lb −12.7 kg |
| 130 lb 59 kg | −6 lb −2.7 kg | −18 lb −8.1 kg | −18 lb −8.2 kg | −29 lb −13.1 kg |
| 140 lb 63.5 kg | −7 lb −3.2 kg | −19 lb −8.6 kg | −19 lb −8.7 kg | −31 lb −14 kg |
| 150 lb 68 kg | −7 lb −3.2 kg | −20 lb −9 kg | −20 lb −9.1 kg | −33 lb −14.9 kg |
| 160 lb 72.6 kg | −7 lb −3.1 kg | −20 lb −9 kg | −20 lb −9.1 kg | −34 lb −15.4 kg |
| 170 lb 77.1 kg | −7 lb −3.2 kg | −22 lb −10 kg | −22 lb −10 kg | −35 lb −15.9 kg |
| 180 lb 81.6 kg | −8 lb −3.6 kg | −22 lb −9.9 kg | −22 lb −10 kg | −37 lb −16.8 kg |
| 190 lb 86.2 kg | −8 lb −3.6 kg | −23 lb −10.5 kg | −23 lb −10.4 kg | −38 lb −17.2 kg |
| 200 lb 90.7 kg | −8 lb −3.7 kg | −24 lb −10.9 kg | −24 lb −10.8 kg | −39 lb −17.7 kg |
| 210 lb 95.3 kg | −8 lb −3.7 kg | −25 lb −11.3 kg | −25 lb −11.4 kg | −41 lb −18.6 kg |
| 220 lb 99.8 kg | −9 lb −4 kg | −26 lb −11.8 kg | −25 lb −11.4 kg | −42 lb −19.1 kg |
| 230 lb 104.3 kg | −10 lb −4.5 kg | −26 lb −11.8 kg | −26 lb −11.8 kg | −43 lb −19.5 kg |
| 240 lb 108.9 kg | −10 lb −4.6 kg | −27 lb −12.2 kg | −26 lb −11.8 kg | −45 lb −20.4 kg |
| 250 lb 113.4 kg | −9 lb −4.1 kg | −27 lb −12.3 kg | −28 lb −12.7 kg | −46 lb −20.9 kg |
| 260 lb 117.9 kg | −9 lb −4 kg | −29 lb −13.1 kg | −28 lb −12.7 kg | −47 lb −21.3 kg |
| 270 lb 122.5 kg | −10 lb −4.6 kg | −29 lb −13.2 kg | −29 lb −13.1 kg | −48 lb −21.8 kg |
| 280 lb 127 kg | −10 lb −4.6 kg | −29 lb −13.1 kg | −30 lb −13.6 kg | −49 lb −22.2 kg |
| 290 lb 131.5 kg | −11 lb −5 kg | −31 lb −14.1 kg | −30 lb −13.6 kg | −50 lb −22.7 kg |
| 300 lb 136.1 kg | −10 lb −4.5 kg | −31 lb −14 kg | −31 lb −14.1 kg | −52 lb −23.6 kg |
How Women’s Dumbbell Stiff Leg Deadlift and Dumbbell Romanian Deadlift (RDL) Standards Differ
What the women’s data shows:
The dumbbell stiff leg deadlift and dumbbell romanian deadlift (rdl) standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Novice at every displayed bodyweight.
5 → 9.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell romanian deadlift (rdl) standard minus the dumbbell stiff leg deadlift standard. A plus sign means the dumbbell romanian deadlift (rdl) standard is higher. A minus sign means the dumbbell stiff leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +2 lb +0.9 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −11 lb −5 kg |
| 110 lb 49.9 kg | +2 lb +0.9 kg | −8 lb −3.7 kg | −11 lb −5 kg | −13 lb −5.9 kg |
| 120 lb 54.4 kg | +2 lb +0.9 kg | −8 lb −3.6 kg | −11 lb −4.9 kg | −13 lb −5.9 kg |
| 130 lb 59 kg | +2 lb +0.9 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −14 lb −6.4 kg |
| 140 lb 63.5 kg | +2 lb +0.9 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −14 lb −6.4 kg |
| 150 lb 68 kg | +2 lb +0.9 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −15 lb −6.8 kg |
| 160 lb 72.6 kg | +2 lb +0.9 kg | −9 lb −4.1 kg | −14 lb −6.3 kg | −15 lb −6.8 kg |
| 170 lb 77.1 kg | +3 lb +1.4 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −17 lb −7.7 kg |
| 180 lb 81.6 kg | +2 lb +0.9 kg | −10 lb −4.5 kg | −15 lb −6.8 kg | −17 lb −7.7 kg |
| 190 lb 86.2 kg | +2 lb +0.9 kg | −11 lb −4.9 kg | −15 lb −6.8 kg | −18 lb −8.2 kg |
| 200 lb 90.7 kg | +3 lb +1.3 kg | −11 lb −5 kg | −15 lb −6.8 kg | −19 lb −8.6 kg |
| 210 lb 95.3 kg | +2 lb +0.9 kg | −11 lb −5 kg | −16 lb −7.2 kg | −19 lb −8.7 kg |
| 220 lb 99.8 kg | +3 lb +1.4 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −19 lb −8.6 kg |
| 230 lb 104.3 kg | +2 lb +0.9 kg | −12 lb −5.4 kg | −18 lb −8.1 kg | −20 lb −9.1 kg |
| 240 lb 108.9 kg | +3 lb +1.4 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −21 lb −9.5 kg |
Dumbbell Stiff Leg Deadlift and Dumbbell Romanian Deadlift (RDL) Exercises Used by This Calculator
This calculator uses a strict dumbbell stiff leg deadlift and a strict dumbbell romanian deadlift (rdl). Use strict canonical Dumbbell Stiff Leg Deadlift and Dumbbell Romanian Deadlift (RDL) tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Dumbbell Stiff Leg Deadlift
Follow the individual Dumbbell Stiff Leg Deadlift calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use a strict, repeatable Dumbbell Romanian Deadlift (RDL)
Follow the individual Dumbbell Romanian Deadlift (RDL) calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Dumbbell Stiff Leg Deadlift result and one recent Dumbbell Romanian Deadlift (RDL) 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 Stiff Leg Deadlift — View the individual Dumbbell Stiff Leg Deadlift standards and next strength-level target.
- Dumbbell Romanian Deadlift — View the individual Dumbbell Romanian Deadlift (RDL) standards and next strength-level target.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Snatch Grip Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.