Pendlay Row vs Romanian Deadlift Strength Standards
Compare your Pendlay row 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 working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict Pendlay row from a complete floor reset on every rep 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.
Pendlay Row vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Pendlay row 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 Pendlay row 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 Pendlay Row / 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 Pendlay Row vs Romanian Deadlift Standards
How to read the table: The first number is Pendlay Row; 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 | 63 / 98 lb 28.6 / 44.5 kg | 98 / 126 lb 44.5 / 57.2 kg | 133 / 175 lb 60.3 / 79.4 kg | 168 / 224 lb 76.2 / 101.6 kg |
| 130 lb 59 kg | 67 / 103 lb 30.4 / 46.7 kg | 103 / 133 lb 46.7 / 60.3 kg | 141 / 185 lb 64 / 83.9 kg | 177 / 236 lb 80.3 / 107 kg |
| 140 lb 63.5 kg | 70 / 109 lb 31.8 / 49.4 kg | 109 / 140 lb 49.4 / 63.5 kg | 148 / 194 lb 67.1 / 88 kg | 186 / 248 lb 84.4 / 112.5 kg |
| 150 lb 68 kg | 73 / 114 lb 33.1 / 51.7 kg | 114 / 146 lb 51.7 / 66.2 kg | 155 / 203 lb 70.3 / 92.1 kg | 195 / 260 lb 88.5 / 117.9 kg |
| 160 lb 72.6 kg | 77 / 119 lb 34.9 / 54 kg | 119 / 152 lb 54 / 68.9 kg | 161 / 212 lb 73 / 96.2 kg | 203 / 271 lb 92.1 / 122.9 kg |
| 170 lb 77.1 kg | 80 / 123 lb 36.3 / 55.8 kg | 123 / 159 lb 55.8 / 72.1 kg | 168 / 221 lb 76.2 / 100.2 kg | 212 / 282 lb 96.2 / 127.9 kg |
| 180 lb 81.6 kg | 83 / 128 lb 37.6 / 58.1 kg | 128 / 165 lb 58.1 / 74.8 kg | 175 / 230 lb 79.4 / 104.3 kg | 220 / 293 lb 99.8 / 132.9 kg |
| 190 lb 86.2 kg | 86 / 133 lb 39 / 60.3 kg | 133 / 171 lb 60.3 / 77.6 kg | 181 / 238 lb 82.1 / 108 kg | 228 / 304 lb 103.4 / 137.9 kg |
| 200 lb 90.7 kg | 89 / 138 lb 40.4 / 62.6 kg | 138 / 177 lb 62.6 / 80.3 kg | 187 / 246 lb 84.8 / 111.6 kg | 236 / 315 lb 107 / 142.9 kg |
| 210 lb 95.3 kg | 92 / 142 lb 41.7 / 64.4 kg | 142 / 183 lb 64.4 / 83 kg | 193 / 254 lb 87.5 / 115.2 kg | 244 / 325 lb 110.7 / 147.4 kg |
| 220 lb 99.8 kg | 95 / 147 lb 43.1 / 66.7 kg | 147 / 189 lb 66.7 / 85.7 kg | 200 / 262 lb 90.7 / 118.8 kg | 251 / 335 lb 113.9 / 152 kg |
| 230 lb 104.3 kg | 98 / 151 lb 44.5 / 68.5 kg | 151 / 194 lb 68.5 / 88 kg | 206 / 270 lb 93.4 / 122.5 kg | 259 / 345 lb 117.5 / 156.5 kg |
| 240 lb 108.9 kg | 100 / 155 lb 45.4 / 70.3 kg | 155 / 200 lb 70.3 / 90.7 kg | 212 / 278 lb 96.2 / 126.1 kg | 266 / 355 lb 120.7 / 161 kg |
| 250 lb 113.4 kg | 103 / 160 lb 46.7 / 72.6 kg | 160 / 205 lb 72.6 / 93 kg | 217 / 286 lb 98.4 / 129.7 kg | 274 / 365 lb 124.3 / 165.6 kg |
| 260 lb 117.9 kg | 106 / 164 lb 48.1 / 74.4 kg | 164 / 211 lb 74.4 / 95.7 kg | 223 / 293 lb 101.2 / 132.9 kg | 281 / 375 lb 127.5 / 170.1 kg |
| 270 lb 122.5 kg | 109 / 168 lb 49.4 / 76.2 kg | 168 / 216 lb 76.2 / 98 kg | 229 / 301 lb 103.9 / 136.5 kg | 288 / 384 lb 130.6 / 174.2 kg |
| 280 lb 127 kg | 111 / 172 lb 50.3 / 78 kg | 172 / 221 lb 78 / 100.2 kg | 234 / 308 lb 106.1 / 139.7 kg | 295 / 394 lb 133.8 / 178.7 kg |
| 290 lb 131.5 kg | 114 / 176 lb 51.7 / 79.8 kg | 176 / 227 lb 79.8 / 103 kg | 240 / 316 lb 108.9 / 143.3 kg | 302 / 403 lb 137 / 182.8 kg |
| 300 lb 136.1 kg | 117 / 180 lb 53.1 / 81.6 kg | 180 / 232 lb 81.6 / 105.2 kg | 245 / 323 lb 111.1 / 146.5 kg | 309 / 412 lb 140.2 / 186.9 kg |
Women’s Pendlay Row vs Romanian Deadlift Standards
How to read the table: The first number is Pendlay Row; 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 | 40 / 57 lb 18.1 / 25.9 kg | 63 / 75 lb 28.6 / 34 kg | 86 / 103 lb 39 / 46.7 kg | 109 / 137 lb 49.4 / 62.1 kg |
| 110 lb 49.9 kg | 43 / 61 lb 19.5 / 27.7 kg | 67 / 80 lb 30.4 / 36.3 kg | 92 / 110 lb 41.7 / 49.9 kg | 116 / 146 lb 52.6 / 66.2 kg |
| 120 lb 54.4 kg | 46 / 65 lb 20.9 / 29.5 kg | 72 / 84 lb 32.7 / 38.1 kg | 97 / 116 lb 44 / 52.6 kg | 123 / 155 lb 55.8 / 70.3 kg |
| 130 lb 59 kg | 48 / 68 lb 21.8 / 30.8 kg | 75 / 89 lb 34 / 40.4 kg | 103 / 123 lb 46.7 / 55.8 kg | 130 / 164 lb 59 / 74.4 kg |
| 140 lb 63.5 kg | 51 / 72 lb 23.1 / 32.7 kg | 79 / 94 lb 35.8 / 42.6 kg | 108 / 129 lb 49 / 58.5 kg | 137 / 172 lb 62.1 / 78 kg |
| 150 lb 68 kg | 53 / 75 lb 24 / 34 kg | 83 / 98 lb 37.6 / 44.5 kg | 113 / 135 lb 51.3 / 61.2 kg | 143 / 180 lb 64.9 / 81.6 kg |
| 160 lb 72.6 kg | 55 / 78 lb 24.9 / 35.4 kg | 87 / 102 lb 39.5 / 46.3 kg | 118 / 141 lb 53.5 / 64 kg | 149 / 188 lb 67.6 / 85.3 kg |
| 170 lb 77.1 kg | 58 / 82 lb 26.3 / 37.2 kg | 90 / 107 lb 40.8 / 48.5 kg | 123 / 147 lb 55.8 / 66.7 kg | 155 / 196 lb 70.3 / 88.9 kg |
| 180 lb 81.6 kg | 60 / 85 lb 27.2 / 38.6 kg | 94 / 111 lb 42.6 / 50.3 kg | 128 / 152 lb 58.1 / 68.9 kg | 161 / 203 lb 73 / 92.1 kg |
| 190 lb 86.2 kg | 62 / 88 lb 28.1 / 39.9 kg | 97 / 115 lb 44 / 52.2 kg | 132 / 158 lb 59.9 / 71.7 kg | 167 / 211 lb 75.7 / 95.7 kg |
| 200 lb 90.7 kg | 64 / 91 lb 29 / 41.3 kg | 101 / 119 lb 45.8 / 54 kg | 137 / 164 lb 62.1 / 74.4 kg | 173 / 218 lb 78.5 / 98.9 kg |
| 210 lb 95.3 kg | 66 / 94 lb 29.9 / 42.6 kg | 104 / 123 lb 47.2 / 55.8 kg | 141 / 169 lb 64 / 76.7 kg | 179 / 225 lb 81.2 / 102.1 kg |
| 220 lb 99.8 kg | 68 / 97 lb 30.8 / 44 kg | 107 / 127 lb 48.5 / 57.6 kg | 146 / 174 lb 66.2 / 78.9 kg | 185 / 232 lb 83.9 / 105.2 kg |
| 230 lb 104.3 kg | 70 / 100 lb 31.8 / 45.4 kg | 110 / 130 lb 49.9 / 59 kg | 150 / 180 lb 68 / 81.6 kg | 190 / 239 lb 86.2 / 108.4 kg |
| 240 lb 108.9 kg | 73 / 103 lb 33.1 / 46.7 kg | 114 / 134 lb 51.7 / 60.8 kg | 155 / 185 lb 70.3 / 83.9 kg | 196 / 246 lb 88.9 / 111.6 kg |
How Your Pendlay Row 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 Pendlay row strength level
The Pendlay row standards use the exercise-specific targets from the individual 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 row more total barbell weight 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 Pendlay row | Adjust Pendlay row 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 Pendlay Row 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 Pendlay row 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.
25.4 → 46.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the Pendlay row standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +35 lb +15.9 kg | +28 lb +12.7 kg | +42 lb +19.1 kg | +56 lb +25.4 kg |
| 130 lb 59 kg | +36 lb +16.3 kg | +30 lb +13.6 kg | +44 lb +19.9 kg | +59 lb +26.7 kg |
| 140 lb 63.5 kg | +39 lb +17.6 kg | +31 lb +14.1 kg | +46 lb +20.9 kg | +62 lb +28.1 kg |
| 150 lb 68 kg | +41 lb +18.6 kg | +32 lb +14.5 kg | +48 lb +21.8 kg | +65 lb +29.4 kg |
| 160 lb 72.6 kg | +42 lb +19.1 kg | +33 lb +14.9 kg | +51 lb +23.2 kg | +68 lb +30.8 kg |
| 170 lb 77.1 kg | +43 lb +19.5 kg | +36 lb +16.3 kg | +53 lb +24 kg | +70 lb +31.7 kg |
| 180 lb 81.6 kg | +45 lb +20.5 kg | +37 lb +16.7 kg | +55 lb +24.9 kg | +73 lb +33.1 kg |
| 190 lb 86.2 kg | +47 lb +21.3 kg | +38 lb +17.3 kg | +57 lb +25.9 kg | +76 lb +34.5 kg |
| 200 lb 90.7 kg | +49 lb +22.2 kg | +39 lb +17.7 kg | +59 lb +26.8 kg | +79 lb +35.9 kg |
| 210 lb 95.3 kg | +50 lb +22.7 kg | +41 lb +18.6 kg | +61 lb +27.7 kg | +81 lb +36.7 kg |
| 220 lb 99.8 kg | +52 lb +23.6 kg | +42 lb +19 kg | +62 lb +28.1 kg | +84 lb +38.1 kg |
| 230 lb 104.3 kg | +53 lb +24 kg | +43 lb +19.5 kg | +64 lb +29.1 kg | +86 lb +39 kg |
| 240 lb 108.9 kg | +55 lb +24.9 kg | +45 lb +20.4 kg | +66 lb +29.9 kg | +89 lb +40.3 kg |
| 250 lb 113.4 kg | +57 lb +25.9 kg | +45 lb +20.4 kg | +69 lb +31.3 kg | +91 lb +41.3 kg |
| 260 lb 117.9 kg | +58 lb +26.3 kg | +47 lb +21.3 kg | +70 lb +31.7 kg | +94 lb +42.6 kg |
| 270 lb 122.5 kg | +59 lb +26.8 kg | +48 lb +21.8 kg | +72 lb +32.6 kg | +96 lb +43.6 kg |
| 280 lb 127 kg | +61 lb +27.7 kg | +49 lb +22.2 kg | +74 lb +33.6 kg | +99 lb +44.9 kg |
| 290 lb 131.5 kg | +62 lb +28.1 kg | +51 lb +23.2 kg | +76 lb +34.4 kg | +101 lb +45.8 kg |
| 300 lb 136.1 kg | +63 lb +28.5 kg | +52 lb +23.6 kg | +78 lb +35.4 kg | +103 lb +46.7 kg |
How Women’s Pendlay Row 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.
12.7 → 22.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the Pendlay row standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the Pendlay row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +17 lb +7.8 kg | +12 lb +5.4 kg | +17 lb +7.7 kg | +28 lb +12.7 kg |
| 110 lb 49.9 kg | +18 lb +8.2 kg | +13 lb +5.9 kg | +18 lb +8.2 kg | +30 lb +13.6 kg |
| 120 lb 54.4 kg | +19 lb +8.6 kg | +12 lb +5.4 kg | +19 lb +8.6 kg | +32 lb +14.5 kg |
| 130 lb 59 kg | +20 lb +9 kg | +14 lb +6.4 kg | +20 lb +9.1 kg | +34 lb +15.4 kg |
| 140 lb 63.5 kg | +21 lb +9.6 kg | +15 lb +6.8 kg | +21 lb +9.5 kg | +35 lb +15.9 kg |
| 150 lb 68 kg | +22 lb +10 kg | +15 lb +6.9 kg | +22 lb +9.9 kg | +37 lb +16.7 kg |
| 160 lb 72.6 kg | +23 lb +10.5 kg | +15 lb +6.8 kg | +23 lb +10.5 kg | +39 lb +17.7 kg |
| 170 lb 77.1 kg | +24 lb +10.9 kg | +17 lb +7.7 kg | +24 lb +10.9 kg | +41 lb +18.6 kg |
| 180 lb 81.6 kg | +25 lb +11.4 kg | +17 lb +7.7 kg | +24 lb +10.8 kg | +42 lb +19.1 kg |
| 190 lb 86.2 kg | +26 lb +11.8 kg | +18 lb +8.2 kg | +26 lb +11.8 kg | +44 lb +20 kg |
| 200 lb 90.7 kg | +27 lb +12.3 kg | +18 lb +8.2 kg | +27 lb +12.3 kg | +45 lb +20.4 kg |
| 210 lb 95.3 kg | +28 lb +12.7 kg | +19 lb +8.6 kg | +28 lb +12.7 kg | +46 lb +20.9 kg |
| 220 lb 99.8 kg | +29 lb +13.2 kg | +20 lb +9.1 kg | +28 lb +12.7 kg | +47 lb +21.3 kg |
| 230 lb 104.3 kg | +30 lb +13.6 kg | +20 lb +9.1 kg | +30 lb +13.6 kg | +49 lb +22.2 kg |
| 240 lb 108.9 kg | +30 lb +13.6 kg | +20 lb +9.1 kg | +30 lb +13.6 kg | +50 lb +22.7 kg |
Pendlay Row and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict dead-stop Pendlay row and a barbell Romanian deadlift. Use strict canonical Pendlay Row and Romanian Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Reset the bar on the floor before every Pendlay row
Keep the torso fixed near parallel to the floor, begin every rep from a motionless floor reset, pull the bar to the lower chest or upper abdomen, and return it under control. Do not enter a touch-and-go, Yates, conventional bent-over, chest-supported, machine, partial, bounced, or hip-driven row.
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 Pendlay Row result and one recent Romanian Deadlift result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Pendlay Row — View the individual Pendlay Row standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Barbell Stiff-Leg 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.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Kickstand Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.