Dumbbell Stiff Leg Deadlift vs Romanian Deadlift Strength Standards
Compare your dumbbell stiff leg deadlift 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 load 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 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 Stiff Leg Deadlift vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell stiff leg deadlift 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 stiff leg deadlift 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 Stiff Leg Deadlift / 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 Stiff Leg Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Dumbbell Stiff Leg Deadlift; 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 | 90 / 98 lb 40.8 / 44.5 kg | 126 / 126 lb 57.2 / 57.2 kg | 168 / 175 lb 76.2 / 79.4 kg | 213 / 224 lb 96.6 / 101.6 kg |
| 130 lb 59 kg | 95 / 103 lb 43.1 / 46.7 kg | 133 / 133 lb 60.3 / 60.3 kg | 177 / 185 lb 80.3 / 83.9 kg | 224 / 236 lb 101.6 / 107 kg |
| 140 lb 63.5 kg | 100 / 109 lb 45.4 / 49.4 kg | 140 / 140 lb 63.5 / 63.5 kg | 186 / 194 lb 84.4 / 88 kg | 236 / 248 lb 107 / 112.5 kg |
| 150 lb 68 kg | 104 / 114 lb 47.2 / 51.7 kg | 146 / 146 lb 66.2 / 66.2 kg | 195 / 203 lb 88.5 / 92.1 kg | 247 / 260 lb 112 / 117.9 kg |
| 160 lb 72.6 kg | 109 / 119 lb 49.4 / 54 kg | 152 / 152 lb 68.9 / 68.9 kg | 203 / 212 lb 92.1 / 96.2 kg | 258 / 271 lb 117 / 122.9 kg |
| 170 lb 77.1 kg | 113 / 123 lb 51.3 / 55.8 kg | 159 / 159 lb 72.1 / 72.1 kg | 212 / 221 lb 96.2 / 100.2 kg | 268 / 282 lb 121.6 / 127.9 kg |
| 180 lb 81.6 kg | 118 / 128 lb 53.5 / 58.1 kg | 165 / 165 lb 74.8 / 74.8 kg | 220 / 230 lb 99.8 / 104.3 kg | 279 / 293 lb 126.6 / 132.9 kg |
| 190 lb 86.2 kg | 122 / 133 lb 55.3 / 60.3 kg | 171 / 171 lb 77.6 / 77.6 kg | 228 / 238 lb 103.4 / 108 kg | 289 / 304 lb 131.1 / 137.9 kg |
| 200 lb 90.7 kg | 126 / 138 lb 57.2 / 62.6 kg | 177 / 177 lb 80.3 / 80.3 kg | 236 / 246 lb 107 / 111.6 kg | 299 / 315 lb 135.6 / 142.9 kg |
| 210 lb 95.3 kg | 130 / 142 lb 59 / 64.4 kg | 183 / 183 lb 83 / 83 kg | 244 / 254 lb 110.7 / 115.2 kg | 309 / 325 lb 140.2 / 147.4 kg |
| 220 lb 99.8 kg | 135 / 147 lb 61.2 / 66.7 kg | 189 / 189 lb 85.7 / 85.7 kg | 251 / 262 lb 113.9 / 118.8 kg | 319 / 335 lb 144.7 / 152 kg |
| 230 lb 104.3 kg | 139 / 151 lb 63 / 68.5 kg | 194 / 194 lb 88 / 88 kg | 259 / 270 lb 117.5 / 122.5 kg | 328 / 345 lb 148.8 / 156.5 kg |
| 240 lb 108.9 kg | 143 / 155 lb 64.9 / 70.3 kg | 200 / 200 lb 90.7 / 90.7 kg | 266 / 278 lb 120.7 / 126.1 kg | 338 / 355 lb 153.3 / 161 kg |
| 250 lb 113.4 kg | 146 / 160 lb 66.2 / 72.6 kg | 205 / 205 lb 93 / 93 kg | 274 / 286 lb 124.3 / 129.7 kg | 347 / 365 lb 157.4 / 165.6 kg |
| 260 lb 117.9 kg | 150 / 164 lb 68 / 74.4 kg | 211 / 211 lb 95.7 / 95.7 kg | 281 / 293 lb 127.5 / 132.9 kg | 356 / 375 lb 161.5 / 170.1 kg |
| 270 lb 122.5 kg | 154 / 168 lb 69.9 / 76.2 kg | 216 / 216 lb 98 / 98 kg | 288 / 301 lb 130.6 / 136.5 kg | 365 / 384 lb 165.6 / 174.2 kg |
| 280 lb 127 kg | 158 / 172 lb 71.7 / 78 kg | 221 / 221 lb 100.2 / 100.2 kg | 295 / 308 lb 133.8 / 139.7 kg | 374 / 394 lb 169.6 / 178.7 kg |
| 290 lb 131.5 kg | 162 / 176 lb 73.5 / 79.8 kg | 227 / 227 lb 103 / 103 kg | 302 / 316 lb 137 / 143.3 kg | 383 / 403 lb 173.7 / 182.8 kg |
| 300 lb 136.1 kg | 165 / 180 lb 74.8 / 81.6 kg | 232 / 232 lb 105.2 / 105.2 kg | 309 / 323 lb 140.2 / 146.5 kg | 392 / 412 lb 177.8 / 186.9 kg |
Women’s Dumbbell Stiff Leg Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Dumbbell Stiff Leg Deadlift; 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 | 71 / 75 lb 32.2 / 34 kg | 98 / 103 lb 44.5 / 46.7 kg | 128 / 137 lb 58.1 / 62.1 kg |
| 110 lb 49.9 kg | 51 / 61 lb 23.1 / 27.7 kg | 76 / 80 lb 34.5 / 36.3 kg | 105 / 110 lb 47.6 / 49.9 kg | 137 / 146 lb 62.1 / 66.2 kg |
| 120 lb 54.4 kg | 54 / 65 lb 24.5 / 29.5 kg | 80 / 84 lb 36.3 / 38.1 kg | 111 / 116 lb 50.3 / 52.6 kg | 145 / 155 lb 65.8 / 70.3 kg |
| 130 lb 59 kg | 57 / 68 lb 25.9 / 30.8 kg | 85 / 89 lb 38.6 / 40.4 kg | 117 / 123 lb 53.1 / 55.8 kg | 153 / 164 lb 69.4 / 74.4 kg |
| 140 lb 63.5 kg | 60 / 72 lb 27.2 / 32.7 kg | 89 / 94 lb 40.4 / 42.6 kg | 123 / 129 lb 55.8 / 58.5 kg | 160 / 172 lb 72.6 / 78 kg |
| 150 lb 68 kg | 63 / 75 lb 28.6 / 34 kg | 93 / 98 lb 42.2 / 44.5 kg | 129 / 135 lb 58.5 / 61.2 kg | 168 / 180 lb 76.2 / 81.6 kg |
| 160 lb 72.6 kg | 66 / 78 lb 29.9 / 35.4 kg | 97 / 102 lb 44 / 46.3 kg | 135 / 141 lb 61.2 / 64 kg | 175 / 188 lb 79.4 / 85.3 kg |
| 170 lb 77.1 kg | 68 / 82 lb 30.8 / 37.2 kg | 101 / 107 lb 45.8 / 48.5 kg | 140 / 147 lb 63.5 / 66.7 kg | 183 / 196 lb 83 / 88.9 kg |
| 180 lb 81.6 kg | 71 / 85 lb 32.2 / 38.6 kg | 105 / 111 lb 47.6 / 50.3 kg | 146 / 152 lb 66.2 / 68.9 kg | 190 / 203 lb 86.2 / 92.1 kg |
| 190 lb 86.2 kg | 74 / 88 lb 33.6 / 39.9 kg | 109 / 115 lb 49.4 / 52.2 kg | 151 / 158 lb 68.5 / 71.7 kg | 197 / 211 lb 89.4 / 95.7 kg |
| 200 lb 90.7 kg | 76 / 91 lb 34.5 / 41.3 kg | 113 / 119 lb 51.3 / 54 kg | 156 / 164 lb 70.8 / 74.4 kg | 204 / 218 lb 92.5 / 98.9 kg |
| 210 lb 95.3 kg | 79 / 94 lb 35.8 / 42.6 kg | 116 / 123 lb 52.6 / 55.8 kg | 161 / 169 lb 73 / 76.7 kg | 210 / 225 lb 95.3 / 102.1 kg |
| 220 lb 99.8 kg | 81 / 97 lb 36.7 / 44 kg | 120 / 127 lb 54.4 / 57.6 kg | 167 / 174 lb 75.7 / 78.9 kg | 217 / 232 lb 98.4 / 105.2 kg |
| 230 lb 104.3 kg | 84 / 100 lb 38.1 / 45.4 kg | 124 / 130 lb 56.2 / 59 kg | 172 / 180 lb 78 / 81.6 kg | 223 / 239 lb 101.2 / 108.4 kg |
| 240 lb 108.9 kg | 86 / 103 lb 39 / 46.7 kg | 127 / 134 lb 57.6 / 60.8 kg | 176 / 185 lb 79.8 / 83.9 kg | 230 / 246 lb 104.3 / 111.6 kg |
How Your Dumbbell Stiff Leg Deadlift 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 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 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 stiff leg deadlift | Adjust dumbbell stiff leg deadlift 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 Dumbbell Stiff Leg Deadlift 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 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, Advanced, and Elite at every displayed bodyweight.
5 → 9.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the dumbbell stiff leg deadlift standard. A plus sign means the Romanian deadlift 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 | +8 lb +3.7 kg | 0 lb 0 kg | +7 lb +3.2 kg | +11 lb +5 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | 0 lb 0 kg | +8 lb +3.6 kg | +12 lb +5.4 kg |
| 140 lb 63.5 kg | +9 lb +4 kg | 0 lb 0 kg | +8 lb +3.6 kg | +12 lb +5.5 kg |
| 150 lb 68 kg | +10 lb +4.5 kg | 0 lb 0 kg | +8 lb +3.6 kg | +13 lb +5.9 kg |
| 160 lb 72.6 kg | +10 lb +4.6 kg | 0 lb 0 kg | +9 lb +4.1 kg | +13 lb +5.9 kg |
| 170 lb 77.1 kg | +10 lb +4.5 kg | 0 lb 0 kg | +9 lb +4 kg | +14 lb +6.3 kg |
| 180 lb 81.6 kg | +10 lb +4.6 kg | 0 lb 0 kg | +10 lb +4.5 kg | +14 lb +6.3 kg |
| 190 lb 86.2 kg | +11 lb +5 kg | 0 lb 0 kg | +10 lb +4.6 kg | +15 lb +6.8 kg |
| 200 lb 90.7 kg | +12 lb +5.4 kg | 0 lb 0 kg | +10 lb +4.6 kg | +16 lb +7.3 kg |
| 210 lb 95.3 kg | +12 lb +5.4 kg | 0 lb 0 kg | +10 lb +4.5 kg | +16 lb +7.2 kg |
| 220 lb 99.8 kg | +12 lb +5.5 kg | 0 lb 0 kg | +11 lb +4.9 kg | +16 lb +7.3 kg |
| 230 lb 104.3 kg | +12 lb +5.5 kg | 0 lb 0 kg | +11 lb +5 kg | +17 lb +7.7 kg |
| 240 lb 108.9 kg | +12 lb +5.4 kg | 0 lb 0 kg | +12 lb +5.4 kg | +17 lb +7.7 kg |
| 250 lb 113.4 kg | +14 lb +6.4 kg | 0 lb 0 kg | +12 lb +5.4 kg | +18 lb +8.2 kg |
| 260 lb 117.9 kg | +14 lb +6.4 kg | 0 lb 0 kg | +12 lb +5.4 kg | +19 lb +8.6 kg |
| 270 lb 122.5 kg | +14 lb +6.3 kg | 0 lb 0 kg | +13 lb +5.9 kg | +19 lb +8.6 kg |
| 280 lb 127 kg | +14 lb +6.3 kg | 0 lb 0 kg | +13 lb +5.9 kg | +20 lb +9.1 kg |
| 290 lb 131.5 kg | +14 lb +6.3 kg | 0 lb 0 kg | +14 lb +6.3 kg | +20 lb +9.1 kg |
| 300 lb 136.1 kg | +15 lb +6.8 kg | 0 lb 0 kg | +14 lb +6.3 kg | +20 lb +9.1 kg |
How Women’s Dumbbell Stiff Leg Deadlift 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.
4 → 7.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the dumbbell stiff leg deadlift standard. A plus sign means the Romanian deadlift 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 | +9 lb +4.1 kg | +4 lb +1.8 kg | +5 lb +2.2 kg | +9 lb +4 kg |
| 110 lb 49.9 kg | +10 lb +4.6 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +9 lb +4.1 kg |
| 120 lb 54.4 kg | +11 lb +5 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +10 lb +4.5 kg |
| 130 lb 59 kg | +11 lb +4.9 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +11 lb +5 kg |
| 140 lb 63.5 kg | +12 lb +5.5 kg | +5 lb +2.2 kg | +6 lb +2.7 kg | +12 lb +5.4 kg |
| 150 lb 68 kg | +12 lb +5.4 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +12 lb +5.4 kg |
| 160 lb 72.6 kg | +12 lb +5.5 kg | +5 lb +2.3 kg | +6 lb +2.8 kg | +13 lb +5.9 kg |
| 170 lb 77.1 kg | +14 lb +6.4 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +13 lb +5.9 kg |
| 180 lb 81.6 kg | +14 lb +6.4 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +13 lb +5.9 kg |
| 190 lb 86.2 kg | +14 lb +6.3 kg | +6 lb +2.8 kg | +7 lb +3.2 kg | +14 lb +6.3 kg |
| 200 lb 90.7 kg | +15 lb +6.8 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +14 lb +6.4 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +7 lb +3.2 kg | +8 lb +3.7 kg | +15 lb +6.8 kg |
| 220 lb 99.8 kg | +16 lb +7.3 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +15 lb +6.8 kg |
| 230 lb 104.3 kg | +16 lb +7.3 kg | +6 lb +2.8 kg | +8 lb +3.6 kg | +16 lb +7.2 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +16 lb +7.3 kg |
Dumbbell Stiff Leg Deadlift and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict dumbbell stiff leg deadlift and a barbell Romanian deadlift. Use strict canonical Dumbbell Stiff Leg Deadlift and Romanian Deadlift 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 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 Stiff Leg Deadlift result and one recent Romanian Deadlift result
Enter the canonical load 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.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- 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.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.