Jefferson Deadlift vs Barbell Jefferson Squat Strength Standards
Compare your jefferson deadlift and barbell jefferson 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 Total straight-bar barbell load, bodyweight, and reps and the entered weight for strict Barbell Jefferson Squat. 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.
Jefferson Deadlift vs Barbell Jefferson Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the jefferson deadlift and barbell jefferson 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 jefferson deadlift and barbell jefferson 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 Jefferson Deadlift / Barbell Jefferson 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 Jefferson Deadlift vs Barbell Jefferson Squat Standards
How to read the table: The first number is Jefferson Deadlift; the second is Barbell Jefferson 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 | 203 / 87 lb 92.1 / 39.5 kg | 259 / 123 lb 117.5 / 55.8 kg | 301 / 165 lb 136.5 / 74.8 kg | 343 / 210 lb 155.6 / 95.3 kg |
| 130 lb 59 kg | 214 / 92 lb 97.1 / 41.7 kg | 273 / 130 lb 123.8 / 59 kg | 318 / 174 lb 144.2 / 78.9 kg | 362 / 221 lb 164.2 / 100.2 kg |
| 140 lb 63.5 kg | 225 / 96 lb 102.1 / 43.5 kg | 287 / 136 lb 130.2 / 61.7 kg | 334 / 183 lb 151.5 / 83 kg | 380 / 233 lb 172.4 / 105.7 kg |
| 150 lb 68 kg | 236 / 101 lb 107 / 45.8 kg | 301 / 143 lb 136.5 / 64.9 kg | 349 / 191 lb 158.3 / 86.6 kg | 398 / 243 lb 180.5 / 110.2 kg |
| 160 lb 72.6 kg | 246 / 105 lb 111.6 / 47.6 kg | 314 / 149 lb 142.4 / 67.6 kg | 365 / 200 lb 165.6 / 90.7 kg | 416 / 254 lb 188.7 / 115.2 kg |
| 170 lb 77.1 kg | 256 / 110 lb 116.1 / 49.9 kg | 327 / 155 lb 148.3 / 70.3 kg | 380 / 208 lb 172.4 / 94.3 kg | 433 / 265 lb 196.4 / 120.2 kg |
| 180 lb 81.6 kg | 266 / 114 lb 120.7 / 51.7 kg | 340 / 161 lb 154.2 / 73 kg | 395 / 216 lb 179.2 / 98 kg | 450 / 275 lb 204.1 / 124.7 kg |
| 190 lb 86.2 kg | 276 / 118 lb 125.2 / 53.5 kg | 352 / 167 lb 159.7 / 75.7 kg | 409 / 224 lb 185.5 / 101.6 kg | 466 / 285 lb 211.4 / 129.3 kg |
| 200 lb 90.7 kg | 286 / 122 lb 129.7 / 55.3 kg | 364 / 173 lb 165.1 / 78.5 kg | 423 / 232 lb 191.9 / 105.2 kg | 482 / 295 lb 218.6 / 133.8 kg |
| 210 lb 95.3 kg | 295 / 126 lb 133.8 / 57.2 kg | 376 / 179 lb 170.6 / 81.2 kg | 437 / 239 lb 198.2 / 108.4 kg | 498 / 305 lb 225.9 / 138.3 kg |
| 220 lb 99.8 kg | 304 / 130 lb 137.9 / 59 kg | 388 / 184 lb 176 / 83.5 kg | 451 / 247 lb 204.6 / 112 kg | 514 / 314 lb 233.1 / 142.4 kg |
| 230 lb 104.3 kg | 313 / 134 lb 142 / 60.8 kg | 400 / 190 lb 181.4 / 86.2 kg | 465 / 254 lb 210.9 / 115.2 kg | 529 / 324 lb 240 / 147 kg |
| 240 lb 108.9 kg | 323 / 138 lb 146.5 / 62.6 kg | 411 / 195 lb 186.4 / 88.5 kg | 478 / 262 lb 216.8 / 118.8 kg | 545 / 333 lb 247.2 / 151 kg |
| 250 lb 113.4 kg | 331 / 142 lb 150.1 / 64.4 kg | 423 / 201 lb 191.9 / 91.2 kg | 491 / 269 lb 222.7 / 122 kg | 560 / 342 lb 254 / 155.1 kg |
| 260 lb 117.9 kg | 340 / 145 lb 154.2 / 65.8 kg | 434 / 206 lb 196.9 / 93.4 kg | 504 / 276 lb 228.6 / 125.2 kg | 574 / 351 lb 260.4 / 159.2 kg |
| 270 lb 122.5 kg | 349 / 149 lb 158.3 / 67.6 kg | 445 / 211 lb 201.8 / 95.7 kg | 517 / 283 lb 234.5 / 128.4 kg | 589 / 360 lb 267.2 / 163.3 kg |
| 280 lb 127 kg | 357 / 153 lb 161.9 / 69.4 kg | 456 / 216 lb 206.8 / 98 kg | 530 / 290 lb 240.4 / 131.5 kg | 603 / 369 lb 273.5 / 167.4 kg |
| 290 lb 131.5 kg | 366 / 156 lb 166 / 70.8 kg | 467 / 221 lb 211.8 / 100.2 kg | 542 / 297 lb 245.8 / 134.7 kg | 618 / 378 lb 280.3 / 171.5 kg |
| 300 lb 136.1 kg | 374 / 160 lb 169.6 / 72.6 kg | 477 / 226 lb 216.4 / 102.5 kg | 555 / 304 lb 251.7 / 137.9 kg | 632 / 386 lb 286.7 / 175.1 kg |
Women’s Jefferson Deadlift vs Barbell Jefferson Squat Standards
How to read the table: The first number is Jefferson Deadlift; the second is Barbell Jefferson 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 | 117 / 48 lb 53.1 / 21.8 kg | 158 / 71 lb 71.7 / 32.2 kg | 189 / 98 lb 85.7 / 44.5 kg | 217 / 128 lb 98.4 / 58.1 kg |
| 110 lb 49.9 kg | 124 / 51 lb 56.2 / 23.1 kg | 168 / 76 lb 76.2 / 34.5 kg | 202 / 105 lb 91.6 / 47.6 kg | 232 / 137 lb 105.2 / 62.1 kg |
| 120 lb 54.4 kg | 132 / 54 lb 59.9 / 24.5 kg | 178 / 80 lb 80.7 / 36.3 kg | 214 / 111 lb 97.1 / 50.3 kg | 246 / 145 lb 111.6 / 65.8 kg |
| 130 lb 59 kg | 139 / 57 lb 63 / 25.9 kg | 188 / 85 lb 85.3 / 38.6 kg | 225 / 117 lb 102.1 / 53.1 kg | 259 / 153 lb 117.5 / 69.4 kg |
| 140 lb 63.5 kg | 146 / 60 lb 66.2 / 27.2 kg | 198 / 89 lb 89.8 / 40.4 kg | 237 / 123 lb 107.5 / 55.8 kg | 272 / 160 lb 123.4 / 72.6 kg |
| 150 lb 68 kg | 153 / 63 lb 69.4 / 28.6 kg | 207 / 93 lb 93.9 / 42.2 kg | 248 / 129 lb 112.5 / 58.5 kg | 285 / 168 lb 129.3 / 76.2 kg |
| 160 lb 72.6 kg | 160 / 66 lb 72.6 / 29.9 kg | 216 / 97 lb 98 / 44 kg | 259 / 135 lb 117.5 / 61.2 kg | 298 / 175 lb 135.2 / 79.4 kg |
| 170 lb 77.1 kg | 166 / 68 lb 75.3 / 30.8 kg | 225 / 101 lb 102.1 / 45.8 kg | 270 / 140 lb 122.5 / 63.5 kg | 310 / 183 lb 140.6 / 83 kg |
| 180 lb 81.6 kg | 173 / 71 lb 78.5 / 32.2 kg | 234 / 105 lb 106.1 / 47.6 kg | 280 / 146 lb 127 / 66.2 kg | 322 / 190 lb 146.1 / 86.2 kg |
| 190 lb 86.2 kg | 179 / 74 lb 81.2 / 33.6 kg | 242 / 109 lb 109.8 / 49.4 kg | 290 / 151 lb 131.5 / 68.5 kg | 334 / 197 lb 151.5 / 89.4 kg |
| 200 lb 90.7 kg | 185 / 76 lb 83.9 / 34.5 kg | 251 / 113 lb 113.9 / 51.3 kg | 300 / 156 lb 136.1 / 70.8 kg | 345 / 204 lb 156.5 / 92.5 kg |
| 210 lb 95.3 kg | 191 / 79 lb 86.6 / 35.8 kg | 259 / 116 lb 117.5 / 52.6 kg | 310 / 161 lb 140.6 / 73 kg | 357 / 210 lb 161.9 / 95.3 kg |
| 220 lb 99.8 kg | 198 / 81 lb 89.8 / 36.7 kg | 267 / 120 lb 121.1 / 54.4 kg | 320 / 167 lb 145.1 / 75.7 kg | 368 / 217 lb 166.9 / 98.4 kg |
| 230 lb 104.3 kg | 203 / 84 lb 92.1 / 38.1 kg | 275 / 124 lb 124.7 / 56.2 kg | 330 / 172 lb 149.7 / 78 kg | 379 / 223 lb 171.9 / 101.2 kg |
| 240 lb 108.9 kg | 209 / 86 lb 94.8 / 39 kg | 283 / 127 lb 128.4 / 57.6 kg | 339 / 176 lb 153.8 / 79.8 kg | 390 / 230 lb 176.9 / 104.3 kg |
How Your Jefferson Deadlift vs Barbell Jefferson 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 jefferson deadlift strength level
The standards use the sex-specific thresholds from the individual Jefferson 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 lift more without requiring strength to increase pound for pound.
3. Find the barbell jefferson squat strength level
The standards use the sex-specific thresholds from the individual Barbell Jefferson 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 larger 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 jefferson deadlift | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the barbell jefferson squat | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Jefferson Deadlift and Barbell Jefferson 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 barbell jefferson squat standard is higher; below zero means the jefferson 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.
60.3 → 111.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell jefferson squat standard minus the jefferson deadlift standard. A plus sign means the barbell jefferson squat standard is higher. A minus sign means the jefferson deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −116 lb −52.6 kg | −136 lb −61.7 kg | −136 lb −61.7 kg | −133 lb −60.3 kg |
| 130 lb 59 kg | −122 lb −55.4 kg | −143 lb −64.8 kg | −144 lb −65.3 kg | −141 lb −64 kg |
| 140 lb 63.5 kg | −129 lb −58.6 kg | −151 lb −68.5 kg | −151 lb −68.5 kg | −147 lb −66.7 kg |
| 150 lb 68 kg | −135 lb −61.2 kg | −158 lb −71.6 kg | −158 lb −71.7 kg | −155 lb −70.3 kg |
| 160 lb 72.6 kg | −141 lb −64 kg | −165 lb −74.8 kg | −165 lb −74.9 kg | −162 lb −73.5 kg |
| 170 lb 77.1 kg | −146 lb −66.2 kg | −172 lb −78 kg | −172 lb −78.1 kg | −168 lb −76.2 kg |
| 180 lb 81.6 kg | −152 lb −69 kg | −179 lb −81.2 kg | −179 lb −81.2 kg | −175 lb −79.4 kg |
| 190 lb 86.2 kg | −158 lb −71.7 kg | −185 lb −84 kg | −185 lb −83.9 kg | −181 lb −82.1 kg |
| 200 lb 90.7 kg | −164 lb −74.4 kg | −191 lb −86.6 kg | −191 lb −86.7 kg | −187 lb −84.8 kg |
| 210 lb 95.3 kg | −169 lb −76.6 kg | −197 lb −89.4 kg | −198 lb −89.8 kg | −193 lb −87.6 kg |
| 220 lb 99.8 kg | −174 lb −78.9 kg | −204 lb −92.5 kg | −204 lb −92.6 kg | −200 lb −90.7 kg |
| 230 lb 104.3 kg | −179 lb −81.2 kg | −210 lb −95.2 kg | −211 lb −95.7 kg | −205 lb −93 kg |
| 240 lb 108.9 kg | −185 lb −83.9 kg | −216 lb −97.9 kg | −216 lb −98 kg | −212 lb −96.2 kg |
| 250 lb 113.4 kg | −189 lb −85.7 kg | −222 lb −100.7 kg | −222 lb −100.7 kg | −218 lb −98.9 kg |
| 260 lb 117.9 kg | −195 lb −88.4 kg | −228 lb −103.5 kg | −228 lb −103.4 kg | −223 lb −101.2 kg |
| 270 lb 122.5 kg | −200 lb −90.7 kg | −234 lb −106.1 kg | −234 lb −106.1 kg | −229 lb −103.9 kg |
| 280 lb 127 kg | −204 lb −92.5 kg | −240 lb −108.8 kg | −240 lb −108.9 kg | −234 lb −106.1 kg |
| 290 lb 131.5 kg | −210 lb −95.2 kg | −246 lb −111.6 kg | −245 lb −111.1 kg | −240 lb −108.8 kg |
| 300 lb 136.1 kg | −214 lb −97 kg | −251 lb −113.9 kg | −251 lb −113.8 kg | −246 lb −111.6 kg |
How Women’s Jefferson Deadlift and Barbell Jefferson 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.
40.3 → 72.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell jefferson squat standard minus the jefferson deadlift standard. A plus sign means the barbell jefferson squat standard is higher. A minus sign means the jefferson deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −69 lb −31.3 kg | −87 lb −39.5 kg | −91 lb −41.2 kg | −89 lb −40.3 kg |
| 110 lb 49.9 kg | −73 lb −33.1 kg | −92 lb −41.7 kg | −97 lb −44 kg | −95 lb −43.1 kg |
| 120 lb 54.4 kg | −78 lb −35.4 kg | −98 lb −44.4 kg | −103 lb −46.8 kg | −101 lb −45.8 kg |
| 130 lb 59 kg | −82 lb −37.1 kg | −103 lb −46.7 kg | −108 lb −49 kg | −106 lb −48.1 kg |
| 140 lb 63.5 kg | −86 lb −39 kg | −109 lb −49.4 kg | −114 lb −51.7 kg | −112 lb −50.8 kg |
| 150 lb 68 kg | −90 lb −40.8 kg | −114 lb −51.7 kg | −119 lb −54 kg | −117 lb −53.1 kg |
| 160 lb 72.6 kg | −94 lb −42.7 kg | −119 lb −54 kg | −124 lb −56.3 kg | −123 lb −55.8 kg |
| 170 lb 77.1 kg | −98 lb −44.5 kg | −124 lb −56.3 kg | −130 lb −59 kg | −127 lb −57.6 kg |
| 180 lb 81.6 kg | −102 lb −46.3 kg | −129 lb −58.5 kg | −134 lb −60.8 kg | −132 lb −59.9 kg |
| 190 lb 86.2 kg | −105 lb −47.6 kg | −133 lb −60.4 kg | −139 lb −63 kg | −137 lb −62.1 kg |
| 200 lb 90.7 kg | −109 lb −49.4 kg | −138 lb −62.6 kg | −144 lb −65.3 kg | −141 lb −64 kg |
| 210 lb 95.3 kg | −112 lb −50.8 kg | −143 lb −64.9 kg | −149 lb −67.6 kg | −147 lb −66.6 kg |
| 220 lb 99.8 kg | −117 lb −53.1 kg | −147 lb −66.7 kg | −153 lb −69.4 kg | −151 lb −68.5 kg |
| 230 lb 104.3 kg | −119 lb −54 kg | −151 lb −68.5 kg | −158 lb −71.7 kg | −156 lb −70.7 kg |
| 240 lb 108.9 kg | −123 lb −55.8 kg | −156 lb −70.8 kg | −163 lb −74 kg | −160 lb −72.6 kg |
Jefferson Deadlift and Barbell Jefferson Squat Exercises Used by This Calculator
This calculator uses a strict jefferson deadlift test and a strict barbell jefferson squat test. Use strict canonical Jefferson Deadlift and Barbell Jefferson Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Jefferson Deadlift setup and load convention
Total straight-bar barbell load, bodyweight, and reps Straddle stance with one foot on each side of the bar One hand in front and one hand behind the body Dead stop from the floor Bar stays controlled between the legs Resist twist, side bend, and bar tilt Full hip and knee lockout No touch-and-go, bounce, hitch, or thigh ramp No straps, suits, trap bars, suitcase pulls, rack pulls, or block pulls Consistent stance, hand orientation, grip spacing, and setup
Use the canonical Barbell Jefferson Squat setup and load convention
the entered weight for strict Barbell Jefferson Squat valid Barbell Jefferson Squat reps Squat down to the bar with meaningful knee and hip flexion, stand to full hip and knee extension, keep the bar controlled between the legs, and avoid turning the attempt into a high-hip Jefferson Deadlift. A valid rep finishes standing tall with hips and knees fully extended, shoulders controlled, bar still in the hands, and no hitch, twist, step, or support assistance Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Jefferson Deadlift result and one recent Barbell Jefferson 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
- Jefferson Deadlift — View the individual Jefferson Deadlift standards and next strength-level target.
- Barbell Jefferson Squat — View the individual Barbell Jefferson Squat standards and next strength-level target.
- Barbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Sumo Deadlift — 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.
- Barbell Rack Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.