GHD Back Extension vs Romanian Deadlift Strength Standards
Compare your ghd back extension 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.
Use each exercise's canonical input: Weight used for GHD Back Extension and Total barbell weight for Romanian Deadlift. Use the entered weight for strict GHD Back Extension 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.
GHD Back Extension vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the ghd back extension 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 ghd back extension 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 GHD Back Extension / 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 GHD Back Extension vs Romanian Deadlift Standards
How to read the table: The first number is GHD Back Extension; 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 | 98 / 98 lb 44.5 / 44.5 kg | 133 / 126 lb 60.3 / 57.2 kg | 184 / 175 lb 83.5 / 79.4 kg | 240 / 224 lb 108.9 / 101.6 kg |
| 130 lb 59 kg | 103 / 103 lb 46.7 / 46.7 kg | 141 / 133 lb 64 / 60.3 kg | 194 / 185 lb 88 / 83.9 kg | 253 / 236 lb 114.8 / 107 kg |
| 140 lb 63.5 kg | 109 / 109 lb 49.4 / 49.4 kg | 148 / 140 lb 67.1 / 63.5 kg | 204 / 194 lb 92.5 / 88 kg | 266 / 248 lb 120.7 / 112.5 kg |
| 150 lb 68 kg | 114 / 114 lb 51.7 / 51.7 kg | 155 / 146 lb 70.3 / 66.2 kg | 214 / 203 lb 97.1 / 92.1 kg | 278 / 260 lb 126.1 / 117.9 kg |
| 160 lb 72.6 kg | 119 / 119 lb 54 / 54 kg | 161 / 152 lb 73 / 68.9 kg | 223 / 212 lb 101.2 / 96.2 kg | 291 / 271 lb 132 / 122.9 kg |
| 170 lb 77.1 kg | 123 / 123 lb 55.8 / 55.8 kg | 168 / 159 lb 76.2 / 72.1 kg | 232 / 221 lb 105.2 / 100.2 kg | 303 / 282 lb 137.4 / 127.9 kg |
| 180 lb 81.6 kg | 128 / 128 lb 58.1 / 58.1 kg | 175 / 165 lb 79.4 / 74.8 kg | 241 / 230 lb 109.3 / 104.3 kg | 314 / 293 lb 142.4 / 132.9 kg |
| 190 lb 86.2 kg | 133 / 133 lb 60.3 / 60.3 kg | 181 / 171 lb 82.1 / 77.6 kg | 250 / 238 lb 113.4 / 108 kg | 326 / 304 lb 147.9 / 137.9 kg |
| 200 lb 90.7 kg | 138 / 138 lb 62.6 / 62.6 kg | 187 / 177 lb 84.8 / 80.3 kg | 259 / 246 lb 117.5 / 111.6 kg | 337 / 315 lb 152.9 / 142.9 kg |
| 210 lb 95.3 kg | 142 / 142 lb 64.4 / 64.4 kg | 193 / 183 lb 87.5 / 83 kg | 267 / 254 lb 121.1 / 115.2 kg | 348 / 325 lb 157.9 / 147.4 kg |
| 220 lb 99.8 kg | 147 / 147 lb 66.7 / 66.7 kg | 200 / 189 lb 90.7 / 85.7 kg | 276 / 262 lb 125.2 / 118.8 kg | 359 / 335 lb 162.8 / 152 kg |
| 230 lb 104.3 kg | 151 / 151 lb 68.5 / 68.5 kg | 206 / 194 lb 93.4 / 88 kg | 284 / 270 lb 128.8 / 122.5 kg | 370 / 345 lb 167.8 / 156.5 kg |
| 240 lb 108.9 kg | 155 / 155 lb 70.3 / 70.3 kg | 212 / 200 lb 96.2 / 90.7 kg | 292 / 278 lb 132.4 / 126.1 kg | 381 / 355 lb 172.8 / 161 kg |
| 250 lb 113.4 kg | 160 / 160 lb 72.6 / 72.6 kg | 217 / 205 lb 98.4 / 93 kg | 300 / 286 lb 136.1 / 129.7 kg | 391 / 365 lb 177.4 / 165.6 kg |
| 260 lb 117.9 kg | 164 / 164 lb 74.4 / 74.4 kg | 223 / 211 lb 101.2 / 95.7 kg | 308 / 293 lb 139.7 / 132.9 kg | 402 / 375 lb 182.3 / 170.1 kg |
| 270 lb 122.5 kg | 168 / 168 lb 76.2 / 76.2 kg | 229 / 216 lb 103.9 / 98 kg | 316 / 301 lb 143.3 / 136.5 kg | 412 / 384 lb 186.9 / 174.2 kg |
| 280 lb 127 kg | 172 / 172 lb 78 / 78 kg | 234 / 221 lb 106.1 / 100.2 kg | 324 / 308 lb 147 / 139.7 kg | 422 / 394 lb 191.4 / 178.7 kg |
| 290 lb 131.5 kg | 176 / 176 lb 79.8 / 79.8 kg | 240 / 227 lb 108.9 / 103 kg | 331 / 316 lb 150.1 / 143.3 kg | 432 / 403 lb 196 / 182.8 kg |
| 300 lb 136.1 kg | 180 / 180 lb 81.6 / 81.6 kg | 245 / 232 lb 111.1 / 105.2 kg | 339 / 323 lb 153.8 / 146.5 kg | 442 / 412 lb 200.5 / 186.9 kg |
Women’s GHD Back Extension vs Romanian Deadlift Standards
How to read the table: The first number is GHD Back Extension; 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 | 75 / 57 lb 34 / 25.9 kg | 103 / 75 lb 46.7 / 34 kg | 143 / 103 lb 64.9 / 46.7 kg | 189 / 137 lb 85.7 / 62.1 kg |
| 110 lb 49.9 kg | 80 / 61 lb 36.3 / 27.7 kg | 110 / 80 lb 49.9 / 36.3 kg | 153 / 110 lb 69.4 / 49.9 kg | 202 / 146 lb 91.6 / 66.2 kg |
| 120 lb 54.4 kg | 84 / 65 lb 38.1 / 29.5 kg | 116 / 84 lb 52.6 / 38.1 kg | 162 / 116 lb 73.5 / 52.6 kg | 214 / 155 lb 97.1 / 70.3 kg |
| 130 lb 59 kg | 89 / 68 lb 40.4 / 30.8 kg | 123 / 89 lb 55.8 / 40.4 kg | 171 / 123 lb 77.6 / 55.8 kg | 225 / 164 lb 102.1 / 74.4 kg |
| 140 lb 63.5 kg | 94 / 72 lb 42.6 / 32.7 kg | 129 / 94 lb 58.5 / 42.6 kg | 180 / 129 lb 81.6 / 58.5 kg | 237 / 172 lb 107.5 / 78 kg |
| 150 lb 68 kg | 98 / 75 lb 44.5 / 34 kg | 135 / 98 lb 61.2 / 44.5 kg | 188 / 135 lb 85.3 / 61.2 kg | 248 / 180 lb 112.5 / 81.6 kg |
| 160 lb 72.6 kg | 102 / 78 lb 46.3 / 35.4 kg | 141 / 102 lb 64 / 46.3 kg | 196 / 141 lb 88.9 / 64 kg | 259 / 188 lb 117.5 / 85.3 kg |
| 170 lb 77.1 kg | 107 / 82 lb 48.5 / 37.2 kg | 147 / 107 lb 66.7 / 48.5 kg | 204 / 147 lb 92.5 / 66.7 kg | 270 / 196 lb 122.5 / 88.9 kg |
| 180 lb 81.6 kg | 111 / 85 lb 50.3 / 38.6 kg | 152 / 111 lb 68.9 / 50.3 kg | 212 / 152 lb 96.2 / 68.9 kg | 280 / 203 lb 127 / 92.1 kg |
| 190 lb 86.2 kg | 115 / 88 lb 52.2 / 39.9 kg | 158 / 115 lb 71.7 / 52.2 kg | 220 / 158 lb 99.8 / 71.7 kg | 290 / 211 lb 131.5 / 95.7 kg |
| 200 lb 90.7 kg | 119 / 91 lb 54 / 41.3 kg | 164 / 119 lb 74.4 / 54 kg | 228 / 164 lb 103.4 / 74.4 kg | 300 / 218 lb 136.1 / 98.9 kg |
| 210 lb 95.3 kg | 123 / 94 lb 55.8 / 42.6 kg | 169 / 123 lb 76.7 / 55.8 kg | 235 / 169 lb 106.6 / 76.7 kg | 310 / 225 lb 140.6 / 102.1 kg |
| 220 lb 99.8 kg | 127 / 97 lb 57.6 / 44 kg | 174 / 127 lb 78.9 / 57.6 kg | 243 / 174 lb 110.2 / 78.9 kg | 320 / 232 lb 145.1 / 105.2 kg |
| 230 lb 104.3 kg | 130 / 100 lb 59 / 45.4 kg | 180 / 130 lb 81.6 / 59 kg | 250 / 180 lb 113.4 / 81.6 kg | 330 / 239 lb 149.7 / 108.4 kg |
| 240 lb 108.9 kg | 134 / 103 lb 60.8 / 46.7 kg | 185 / 134 lb 83.9 / 60.8 kg | 257 / 185 lb 116.6 / 83.9 kg | 339 / 246 lb 153.8 / 111.6 kg |
How Your GHD Back Extension 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 ghd back extension strength level
The standards use the sex-specific thresholds from the individual GHD Back Extension 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 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 ghd back extension | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 GHD Back Extension 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 ghd back extension 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 ghd back extension and Romanian deadlift standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
7.3 → 13.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the ghd back extension standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the ghd back extension standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 0 lb 0 kg | −7 lb −3.1 kg | −9 lb −4.1 kg | −16 lb −7.3 kg |
| 130 lb 59 kg | 0 lb 0 kg | −8 lb −3.7 kg | −9 lb −4.1 kg | −17 lb −7.8 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | −8 lb −3.6 kg | −10 lb −4.5 kg | −18 lb −8.2 kg |
| 150 lb 68 kg | 0 lb 0 kg | −9 lb −4.1 kg | −11 lb −5 kg | −18 lb −8.2 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | −9 lb −4.1 kg | −11 lb −5 kg | −20 lb −9.1 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | −9 lb −4.1 kg | −11 lb −5 kg | −21 lb −9.5 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | −10 lb −4.6 kg | −11 lb −5 kg | −21 lb −9.5 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | −10 lb −4.5 kg | −12 lb −5.4 kg | −22 lb −10 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −22 lb −10 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −23 lb −10.5 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | −11 lb −5 kg | −14 lb −6.4 kg | −24 lb −10.8 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | −12 lb −5.4 kg | −14 lb −6.3 kg | −25 lb −11.3 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | −12 lb −5.5 kg | −14 lb −6.3 kg | −26 lb −11.8 kg |
| 250 lb 113.4 kg | 0 lb 0 kg | −12 lb −5.4 kg | −14 lb −6.4 kg | −26 lb −11.8 kg |
| 260 lb 117.9 kg | 0 lb 0 kg | −12 lb −5.5 kg | −15 lb −6.8 kg | −27 lb −12.2 kg |
| 270 lb 122.5 kg | 0 lb 0 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −28 lb −12.7 kg |
| 280 lb 127 kg | 0 lb 0 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −28 lb −12.7 kg |
| 290 lb 131.5 kg | 0 lb 0 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −29 lb −13.2 kg |
| 300 lb 136.1 kg | 0 lb 0 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −30 lb −13.6 kg |
How Women’s GHD Back Extension 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.
23.6 → 42.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the ghd back extension standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the ghd back extension standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −18 lb −8.1 kg | −28 lb −12.7 kg | −40 lb −18.2 kg | −52 lb −23.6 kg |
| 110 lb 49.9 kg | −19 lb −8.6 kg | −30 lb −13.6 kg | −43 lb −19.5 kg | −56 lb −25.4 kg |
| 120 lb 54.4 kg | −19 lb −8.6 kg | −32 lb −14.5 kg | −46 lb −20.9 kg | −59 lb −26.8 kg |
| 130 lb 59 kg | −21 lb −9.6 kg | −34 lb −15.4 kg | −48 lb −21.8 kg | −61 lb −27.7 kg |
| 140 lb 63.5 kg | −22 lb −9.9 kg | −35 lb −15.9 kg | −51 lb −23.1 kg | −65 lb −29.5 kg |
| 150 lb 68 kg | −23 lb −10.5 kg | −37 lb −16.7 kg | −53 lb −24.1 kg | −68 lb −30.9 kg |
| 160 lb 72.6 kg | −24 lb −10.9 kg | −39 lb −17.7 kg | −55 lb −24.9 kg | −71 lb −32.2 kg |
| 170 lb 77.1 kg | −25 lb −11.3 kg | −40 lb −18.2 kg | −57 lb −25.8 kg | −74 lb −33.6 kg |
| 180 lb 81.6 kg | −26 lb −11.7 kg | −41 lb −18.6 kg | −60 lb −27.3 kg | −77 lb −34.9 kg |
| 190 lb 86.2 kg | −27 lb −12.3 kg | −43 lb −19.5 kg | −62 lb −28.1 kg | −79 lb −35.8 kg |
| 200 lb 90.7 kg | −28 lb −12.7 kg | −45 lb −20.4 kg | −64 lb −29 kg | −82 lb −37.2 kg |
| 210 lb 95.3 kg | −29 lb −13.2 kg | −46 lb −20.9 kg | −66 lb −29.9 kg | −85 lb −38.5 kg |
| 220 lb 99.8 kg | −30 lb −13.6 kg | −47 lb −21.3 kg | −69 lb −31.3 kg | −88 lb −39.9 kg |
| 230 lb 104.3 kg | −30 lb −13.6 kg | −50 lb −22.6 kg | −70 lb −31.8 kg | −91 lb −41.3 kg |
| 240 lb 108.9 kg | −31 lb −14.1 kg | −51 lb −23.1 kg | −72 lb −32.7 kg | −93 lb −42.2 kg |
GHD Back Extension and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict ghd back extension test and a barbell Romanian deadlift. Use strict canonical GHD Back Extension and Romanian Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical GHD Back Extension setup and load convention
the entered weight for strict GHD Back Extension valid GHD Back Extension reps Lower under control to the defined bottom range, then extend the hips and trunk to the defined top position. A valid finish requires controlled extension without hyperextension, swing momentum, or changed weight position Consistent setup, range, and finish quality across the entered set No substituted exercise 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 GHD Back Extension result and one recent Romanian Deadlift result
Use each exercise’s canonical input: Weight used for GHD Back Extension and Total barbell weight for Romanian Deadlift.
Related Tools
- GHD Back Extension — View the individual GHD Back Extension standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Reverse Hyperextension — 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.
- Barbell Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- GHD Sit Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.