Leg Press (45° Sled) vs Single-Leg Romanian Deadlift Strength Standards
Compare your leg press and single-leg romanian deadlift against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total plates loaded on the 45-degree sled and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, keep both feet flat and approximately shoulder-width, descend until the thighs reach at least parallel to the platform without lifting the hips or rounding the lower back. For the second exercise, rep counts only if you return to full upright position with hips fully extended. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Leg Press vs Single-Leg Romanian Deadlift Strength Standards
These bodyweight tables place the 45-degree leg press and single-leg romanian deadlift targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Leg Press / Single-Leg Romanian Deadlift, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Leg Press vs Single-Leg Romanian Deadlift Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Leg Press | 168 lb76.2 kg | 252 lb114.3 kg | 350 lb158.8 kg | 448 lb203.2 kg |
| Single-Leg Romanian Deadlift | 56 lb25.4 kg | 77 lb34.9 kg | 105 lb47.6 kg | 133 lb60.3 kg | |
| 130 lb59 kg | Leg Press | 177 lb80.3 kg | 266 lb120.7 kg | 369 lb167.4 kg | 472 lb214.1 kg |
| Single-Leg Romanian Deadlift | 59 lb26.8 kg | 82 lb37.2 kg | 111 lb50.3 kg | 141 lb64 kg | |
| 140 lb63.5 kg | Leg Press | 186 lb84.4 kg | 279 lb126.6 kg | 388 lb176 kg | 496 lb225 kg |
| Single-Leg Romanian Deadlift | 62 lb28.1 kg | 86 lb39 kg | 117 lb53.1 kg | 148 lb67.1 kg | |
| 150 lb68 kg | Leg Press | 195 lb88.5 kg | 292 lb132.4 kg | 406 lb184.2 kg | 519 lb235.4 kg |
| Single-Leg Romanian Deadlift | 65 lb29.5 kg | 90 lb40.8 kg | 122 lb55.3 kg | 155 lb70.3 kg | |
| 160 lb72.6 kg | Leg Press | 203 lb92.1 kg | 305 lb138.3 kg | 424 lb192.3 kg | 542 lb245.8 kg |
| Single-Leg Romanian Deadlift | 68 lb30.8 kg | 94 lb42.6 kg | 128 lb58.1 kg | 161 lb73 kg | |
| 170 lb77.1 kg | Leg Press | 212 lb96.2 kg | 318 lb144.2 kg | 441 lb200 kg | 565 lb256.3 kg |
| Single-Leg Romanian Deadlift | 71 lb32.2 kg | 97 lb44 kg | 133 lb60.3 kg | 168 lb76.2 kg | |
| 180 lb81.6 kg | Leg Press | 220 lb99.8 kg | 330 lb149.7 kg | 458 lb207.7 kg | 586 lb265.8 kg |
| Single-Leg Romanian Deadlift | 73 lb33.1 kg | 101 lb45.8 kg | 138 lb62.6 kg | 175 lb79.4 kg | |
| 190 lb86.2 kg | Leg Press | 228 lb103.4 kg | 342 lb155.1 kg | 475 lb215.5 kg | 608 lb275.8 kg |
| Single-Leg Romanian Deadlift | 76 lb34.5 kg | 105 lb47.6 kg | 143 lb64.9 kg | 181 lb82.1 kg | |
| 200 lb90.7 kg | Leg Press | 236 lb107 kg | 354 lb160.6 kg | 492 lb223.2 kg | 629 lb285.3 kg |
| Single-Leg Romanian Deadlift | 79 lb35.8 kg | 109 lb49.4 kg | 148 lb67.1 kg | 187 lb84.8 kg | |
| 210 lb95.3 kg | Leg Press | 244 lb110.7 kg | 366 lb166 kg | 508 lb230.4 kg | 650 lb294.8 kg |
| Single-Leg Romanian Deadlift | 81 lb36.7 kg | 112 lb50.8 kg | 153 lb69.4 kg | 193 lb87.5 kg | |
| 220 lb99.8 kg | Leg Press | 251 lb113.9 kg | 377 lb171 kg | 524 lb237.7 kg | 670 lb303.9 kg |
| Single-Leg Romanian Deadlift | 84 lb38.1 kg | 116 lb52.6 kg | 158 lb71.7 kg | 200 lb90.7 kg | |
| 230 lb104.3 kg | Leg Press | 259 lb117.5 kg | 388 lb176 kg | 540 lb244.9 kg | 691 lb313.4 kg |
| Single-Leg Romanian Deadlift | 86 lb39 kg | 119 lb54 kg | 162 lb73.5 kg | 206 lb93.4 kg | |
| 240 lb108.9 kg | Leg Press | 266 lb120.7 kg | 400 lb181.4 kg | 555 lb251.7 kg | 710 lb322.1 kg |
| Single-Leg Romanian Deadlift | 89 lb40.4 kg | 123 lb55.8 kg | 167 lb75.7 kg | 212 lb96.2 kg | |
| 250 lb113.4 kg | Leg Press | 274 lb124.3 kg | 411 lb186.4 kg | 570 lb258.5 kg | 730 lb331.1 kg |
| Single-Leg Romanian Deadlift | 91 lb41.3 kg | 126 lb57.2 kg | 172 lb78 kg | 217 lb98.4 kg | |
| 260 lb117.9 kg | Leg Press | 281 lb127.5 kg | 422 lb191.4 kg | 585 lb265.4 kg | 749 lb339.7 kg |
| Single-Leg Romanian Deadlift | 94 lb42.6 kg | 129 lb58.5 kg | 176 lb79.8 kg | 223 lb101.2 kg | |
| 270 lb122.5 kg | Leg Press | 288 lb130.6 kg | 432 lb196 kg | 600 lb272.2 kg | 768 lb348.4 kg |
| Single-Leg Romanian Deadlift | 96 lb43.5 kg | 133 lb60.3 kg | 181 lb82.1 kg | 229 lb103.9 kg | |
| 280 lb127 kg | Leg Press | 295 lb133.8 kg | 443 lb200.9 kg | 615 lb279 kg | 787 lb357 kg |
| Single-Leg Romanian Deadlift | 98 lb44.5 kg | 136 lb61.7 kg | 185 lb83.9 kg | 234 lb106.1 kg | |
| 290 lb131.5 kg | Leg Press | 302 lb137 kg | 453 lb205.5 kg | 630 lb285.8 kg | 806 lb365.6 kg |
| Single-Leg Romanian Deadlift | 101 lb45.8 kg | 139 lb63 kg | 190 lb86.2 kg | 240 lb108.9 kg | |
| 300 lb136.1 kg | Leg Press | 309 lb140.2 kg | 464 lb210.5 kg | 644 lb292.1 kg | 824 lb373.8 kg |
| Single-Leg Romanian Deadlift | 103 lb46.7 kg | 142 lb64.4 kg | 194 lb88 kg | 245 lb111.1 kg |
Women’s Leg Press vs Single-Leg Romanian Deadlift Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Leg Press | 114 lb51.7 kg | 172 lb78 kg | 240 lb108.9 kg | 309 lb140.2 kg |
| Single-Leg Romanian Deadlift | 34 lb15.4 kg | 46 lb20.9 kg | 63 lb28.6 kg | 80 lb36.3 kg | |
| 110 lb49.9 kg | Leg Press | 122 lb55.3 kg | 183 lb83 kg | 256 lb116.1 kg | 329 lb149.2 kg |
| Single-Leg Romanian Deadlift | 37 lb16.8 kg | 49 lb22.2 kg | 67 lb30.4 kg | 85 lb38.6 kg | |
| 120 lb54.4 kg | Leg Press | 129 lb58.5 kg | 194 lb88 kg | 271 lb122.9 kg | 349 lb158.3 kg |
| Single-Leg Romanian Deadlift | 39 lb17.7 kg | 52 lb23.6 kg | 72 lb32.7 kg | 90 lb40.8 kg | |
| 130 lb59 kg | Leg Press | 136 lb61.7 kg | 205 lb93 kg | 286 lb129.7 kg | 368 lb166.9 kg |
| Single-Leg Romanian Deadlift | 41 lb18.6 kg | 55 lb24.9 kg | 75 lb34 kg | 95 lb43.1 kg | |
| 140 lb63.5 kg | Leg Press | 143 lb64.9 kg | 215 lb97.5 kg | 301 lb136.5 kg | 387 lb175.5 kg |
| Single-Leg Romanian Deadlift | 43 lb19.5 kg | 57 lb25.9 kg | 79 lb35.8 kg | 100 lb45.4 kg | |
| 150 lb68 kg | Leg Press | 150 lb68 kg | 225 lb102.1 kg | 315 lb142.9 kg | 405 lb183.7 kg |
| Single-Leg Romanian Deadlift | 45 lb20.4 kg | 60 lb27.2 kg | 83 lb37.6 kg | 105 lb47.6 kg | |
| 160 lb72.6 kg | Leg Press | 157 lb71.2 kg | 235 lb106.6 kg | 329 lb149.2 kg | 423 lb191.9 kg |
| Single-Leg Romanian Deadlift | 47 lb21.3 kg | 63 lb28.6 kg | 87 lb39.5 kg | 110 lb49.9 kg | |
| 170 lb77.1 kg | Leg Press | 163 lb73.9 kg | 245 lb111.1 kg | 342 lb155.1 kg | 440 lb199.6 kg |
| Single-Leg Romanian Deadlift | 49 lb22.2 kg | 65 lb29.5 kg | 90 lb40.8 kg | 114 lb51.7 kg | |
| 180 lb81.6 kg | Leg Press | 169 lb76.7 kg | 254 lb115.2 kg | 356 lb161.5 kg | 457 lb207.3 kg |
| Single-Leg Romanian Deadlift | 51 lb23.1 kg | 68 lb30.8 kg | 94 lb42.6 kg | 119 lb54 kg | |
| 190 lb86.2 kg | Leg Press | 176 lb79.8 kg | 263 lb119.3 kg | 369 lb167.4 kg | 474 lb215 kg |
| Single-Leg Romanian Deadlift | 53 lb24 kg | 70 lb31.8 kg | 97 lb44 kg | 123 lb55.8 kg | |
| 200 lb90.7 kg | Leg Press | 182 lb82.6 kg | 273 lb123.8 kg | 382 lb173.3 kg | 491 lb222.7 kg |
| Single-Leg Romanian Deadlift | 55 lb24.9 kg | 73 lb33.1 kg | 101 lb45.8 kg | 127 lb57.6 kg | |
| 210 lb95.3 kg | Leg Press | 188 lb85.3 kg | 282 lb127.9 kg | 394 lb178.7 kg | 507 lb230 kg |
| Single-Leg Romanian Deadlift | 56 lb25.4 kg | 75 lb34 kg | 104 lb47.2 kg | 131 lb59.4 kg | |
| 220 lb99.8 kg | Leg Press | 194 lb88 kg | 290 lb131.5 kg | 407 lb184.6 kg | 523 lb237.2 kg |
| Single-Leg Romanian Deadlift | 58 lb26.3 kg | 77 lb34.9 kg | 107 lb48.5 kg | 136 lb61.7 kg | |
| 230 lb104.3 kg | Leg Press | 199 lb90.3 kg | 299 lb135.6 kg | 419 lb190.1 kg | 539 lb244.5 kg |
| Single-Leg Romanian Deadlift | 60 lb27.2 kg | 80 lb36.3 kg | 110 lb49.9 kg | 140 lb63.5 kg | |
| 240 lb108.9 kg | Leg Press | 205 lb93 kg | 308 lb139.7 kg | 431 lb195.5 kg | 554 lb251.3 kg |
| Single-Leg Romanian Deadlift | 62 lb28.1 kg | 82 lb37.2 kg | 114 lb51.7 kg | 144 lb65.3 kg |
How Your Leg Press vs Single-Leg Romanian Deadlift Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Leg Press vs Single-Leg Romanian Deadlift comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the 45-degree leg press strength level
The leg press standards use the sex-specific standards from the individual Leg Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the single-leg romanian deadlift strength level
The single-leg romanian deadlift rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 leg press | Adjust 45-degree leg press targets to exact bodyweight with the two-thirds rule. |
| Rate the single-leg romanian deadlift | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Leg Press and Single-Leg Romanian Deadlift Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 142.9 to 262.7 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single-Leg Romanian Deadlift standard minus the Leg Press standard: zero means equal, above zero means the Single-Leg Romanian Deadlift standard is higher, and below zero means the Leg Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Leg Press and Single-Leg 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.
Across 100–240 lb bodyweight, the Elite gap changes from 103.9 to 186 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single-Leg Romanian Deadlift standard minus the Leg Press standard: zero means equal, above zero means the Single-Leg Romanian Deadlift standard is higher, and below zero means the Leg Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Leg Press and Single-Leg Romanian Deadlift Exercises Used by This Calculator
Compare like-for-like attempts by keeping the 45-degree leg press and single-leg romanian deadlift setup consistent with their individual rules. Use strict, repeatable Leg Press and Single-Leg Romanian Deadlift tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a 45-degree plate-loaded sled leg press
Keep both feet flat and approximately shoulder-width, descend until the thighs reach at least parallel to the platform without lifting the hips or rounding the lower back, and press to controlled full knee extension. Do not enter a horizontal, vertical, selectorized, single-leg, high-foot, partial, bounced, or assisted press.
Use the Single-Leg Romanian Deadlift setup and load convention
Weight entered is total weight used. Performed standing on one leg with the opposite leg extending backward. Weight may be held in one or both hands using dumbbell(s), kettlebell(s), or an optional barbell. Hinge at the hips while maintaining a neutral spine. Torso lowers until hamstrings are fully stretched or torso is near parallel to the floor. Standing leg maintains a slight knee bend (not locked, not squatting). Rep counts only if you return to full upright position with hips fully extended. Balance is controlled throughout each rep (no hopping or resetting mid-rep). Same leg and execution standard are used consistently across tests. Raw lifting only. Allowed equipment: dumbbell(s), kettlebell(s), barbell (optional, advanced), lifting straps (optional), lifting shoes (optional). Disallowed variations: two-leg Romanian deadlift, staggered stance RDL, Smith machine variations, machine-based hinges, partial range of motion reps, assisted or supported reps (holding onto rack/wall), and excessive knee bend turning movement into a squat. Estimated 1RM is calculated from entered load and entered reps.
Enter one recent Leg Press result and one recent Single-Leg Romanian Deadlift result
First lift: total plates loaded on the 45-degree sled and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Leg Press (45° Sled) — View the individual Leg Press standards and next strength-level target.
- Single-Leg Romanian Deadlift — View the individual Single-Leg Romanian Deadlift standards and next strength-level target.
- Axle Back Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Back Squat with Bands — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Back Squat with Chains — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Box Squats — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.