Romanian Deadlift vs Goblet Squat Strength Standards
Compare your Romanian deadlift and goblet 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 load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a controlled Romanian deadlift from standing to a consistent depth and back to full standing and a goblet squat with one dumbbell or kettlebell held at chest height, hip crease below the knee, upright controlled torso, and full hip and knee lockout. 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.
Romanian Deadlift vs Goblet Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Romanian deadlift and goblet 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 Romanian deadlift and goblet 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 Romanian Deadlift / Goblet 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 Romanian Deadlift vs Goblet Squat Standards
How to read the table: The first number is Romanian Deadlift; the second is Goblet 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 | 98 / 56 lb 44.5 / 25.4 kg | 126 / 80 lb 57.2 / 36.3 kg | 175 / 112 lb 79.4 / 50.8 kg | 224 / 147 lb 101.6 / 66.7 kg |
| 130 lb 59 kg | 103 / 59 lb 46.7 / 26.8 kg | 133 / 84 lb 60.3 / 38.1 kg | 185 / 118 lb 83.9 / 53.5 kg | 236 / 155 lb 107 / 70.3 kg |
| 140 lb 63.5 kg | 109 / 62 lb 49.4 / 28.1 kg | 140 / 88 lb 63.5 / 39.9 kg | 194 / 124 lb 88 / 56.2 kg | 248 / 163 lb 112.5 / 73.9 kg |
| 150 lb 68 kg | 114 / 65 lb 51.7 / 29.5 kg | 146 / 92 lb 66.2 / 41.7 kg | 203 / 130 lb 92.1 / 59 kg | 260 / 171 lb 117.9 / 77.6 kg |
| 160 lb 72.6 kg | 119 / 68 lb 54 / 30.8 kg | 152 / 96 lb 68.9 / 43.5 kg | 212 / 136 lb 96.2 / 61.7 kg | 271 / 178 lb 122.9 / 80.7 kg |
| 170 lb 77.1 kg | 123 / 71 lb 55.8 / 32.2 kg | 159 / 100 lb 72.1 / 45.4 kg | 221 / 141 lb 100.2 / 64 kg | 282 / 186 lb 127.9 / 84.4 kg |
| 180 lb 81.6 kg | 128 / 73 lb 58.1 / 33.1 kg | 165 / 104 lb 74.8 / 47.2 kg | 230 / 147 lb 104.3 / 66.7 kg | 293 / 193 lb 132.9 / 87.5 kg |
| 190 lb 86.2 kg | 133 / 76 lb 60.3 / 34.5 kg | 171 / 108 lb 77.6 / 49 kg | 238 / 152 lb 108 / 68.9 kg | 304 / 200 lb 137.9 / 90.7 kg |
| 200 lb 90.7 kg | 138 / 79 lb 62.6 / 35.8 kg | 177 / 112 lb 80.3 / 50.8 kg | 246 / 157 lb 111.6 / 71.2 kg | 315 / 207 lb 142.9 / 93.9 kg |
| 210 lb 95.3 kg | 142 / 81 lb 64.4 / 36.7 kg | 183 / 115 lb 83 / 52.2 kg | 254 / 162 lb 115.2 / 73.5 kg | 325 / 214 lb 147.4 / 97.1 kg |
| 220 lb 99.8 kg | 147 / 84 lb 66.7 / 38.1 kg | 189 / 119 lb 85.7 / 54 kg | 262 / 168 lb 118.8 / 76.2 kg | 335 / 221 lb 152 / 100.2 kg |
| 230 lb 104.3 kg | 151 / 86 lb 68.5 / 39 kg | 194 / 123 lb 88 / 55.8 kg | 270 / 173 lb 122.5 / 78.5 kg | 345 / 227 lb 156.5 / 103 kg |
| 240 lb 108.9 kg | 155 / 89 lb 70.3 / 40.4 kg | 200 / 126 lb 90.7 / 57.2 kg | 278 / 178 lb 126.1 / 80.7 kg | 355 / 234 lb 161 / 106.1 kg |
| 250 lb 113.4 kg | 160 / 91 lb 72.6 / 41.3 kg | 205 / 130 lb 93 / 59 kg | 286 / 183 lb 129.7 / 83 kg | 365 / 240 lb 165.6 / 108.9 kg |
| 260 lb 117.9 kg | 164 / 94 lb 74.4 / 42.6 kg | 211 / 133 lb 95.7 / 60.3 kg | 293 / 187 lb 132.9 / 84.8 kg | 375 / 247 lb 170.1 / 112 kg |
| 270 lb 122.5 kg | 168 / 96 lb 76.2 / 43.5 kg | 216 / 137 lb 98 / 62.1 kg | 301 / 192 lb 136.5 / 87.1 kg | 384 / 253 lb 174.2 / 114.8 kg |
| 280 lb 127 kg | 172 / 98 lb 78 / 44.5 kg | 221 / 140 lb 100.2 / 63.5 kg | 308 / 197 lb 139.7 / 89.4 kg | 394 / 259 lb 178.7 / 117.5 kg |
| 290 lb 131.5 kg | 176 / 101 lb 79.8 / 45.8 kg | 227 / 143 lb 103 / 64.9 kg | 316 / 201 lb 143.3 / 91.2 kg | 403 / 265 lb 182.8 / 120.2 kg |
| 300 lb 136.1 kg | 180 / 103 lb 81.6 / 46.7 kg | 232 / 146 lb 105.2 / 66.2 kg | 323 / 206 lb 146.5 / 93.4 kg | 412 / 271 lb 186.9 / 122.9 kg |
Women’s Romanian Deadlift vs Goblet Squat Standards
How to read the table: The first number is Romanian Deadlift; the second is Goblet 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 | 57 / 40 lb 25.9 / 18.1 kg | 75 / 60 lb 34 / 27.2 kg | 103 / 82 lb 46.7 / 37.2 kg | 137 / 105 lb 62.1 / 47.6 kg |
| 110 lb 49.9 kg | 61 / 43 lb 27.7 / 19.5 kg | 80 / 63 lb 36.3 / 28.6 kg | 110 / 88 lb 49.9 / 39.9 kg | 146 / 112 lb 66.2 / 50.8 kg |
| 120 lb 54.4 kg | 65 / 46 lb 29.5 / 20.9 kg | 84 / 67 lb 38.1 / 30.4 kg | 116 / 93 lb 52.6 / 42.2 kg | 155 / 119 lb 70.3 / 54 kg |
| 130 lb 59 kg | 68 / 48 lb 30.8 / 21.8 kg | 89 / 71 lb 40.4 / 32.2 kg | 123 / 98 lb 55.8 / 44.5 kg | 164 / 125 lb 74.4 / 56.7 kg |
| 140 lb 63.5 kg | 72 / 51 lb 32.7 / 23.1 kg | 94 / 74 lb 42.6 / 33.6 kg | 129 / 103 lb 58.5 / 46.7 kg | 172 / 132 lb 78 / 59.9 kg |
| 150 lb 68 kg | 75 / 53 lb 34 / 24 kg | 98 / 78 lb 44.5 / 35.4 kg | 135 / 108 lb 61.2 / 49 kg | 180 / 138 lb 81.6 / 62.6 kg |
| 160 lb 72.6 kg | 78 / 55 lb 35.4 / 24.9 kg | 102 / 81 lb 46.3 / 36.7 kg | 141 / 113 lb 64 / 51.3 kg | 188 / 144 lb 85.3 / 65.3 kg |
| 170 lb 77.1 kg | 82 / 58 lb 37.2 / 26.3 kg | 107 / 85 lb 48.5 / 38.6 kg | 147 / 117 lb 66.7 / 53.1 kg | 196 / 150 lb 88.9 / 68 kg |
| 180 lb 81.6 kg | 85 / 60 lb 38.6 / 27.2 kg | 111 / 88 lb 50.3 / 39.9 kg | 152 / 122 lb 68.9 / 55.3 kg | 203 / 156 lb 92.1 / 70.8 kg |
| 190 lb 86.2 kg | 88 / 62 lb 39.9 / 28.1 kg | 115 / 91 lb 52.2 / 41.3 kg | 158 / 126 lb 71.7 / 57.2 kg | 211 / 162 lb 95.7 / 73.5 kg |
| 200 lb 90.7 kg | 91 / 64 lb 41.3 / 29 kg | 119 / 94 lb 54 / 42.6 kg | 164 / 131 lb 74.4 / 59.4 kg | 218 / 167 lb 98.9 / 75.7 kg |
| 210 lb 95.3 kg | 94 / 66 lb 42.6 / 29.9 kg | 123 / 98 lb 55.8 / 44.5 kg | 169 / 135 lb 76.7 / 61.2 kg | 225 / 173 lb 102.1 / 78.5 kg |
| 220 lb 99.8 kg | 97 / 68 lb 44 / 30.8 kg | 127 / 101 lb 57.6 / 45.8 kg | 174 / 139 lb 78.9 / 63 kg | 232 / 178 lb 105.2 / 80.7 kg |
| 230 lb 104.3 kg | 100 / 70 lb 45.4 / 31.8 kg | 130 / 104 lb 59 / 47.2 kg | 180 / 144 lb 81.6 / 65.3 kg | 239 / 184 lb 108.4 / 83.5 kg |
| 240 lb 108.9 kg | 103 / 73 lb 46.7 / 33.1 kg | 134 / 107 lb 60.8 / 48.5 kg | 185 / 148 lb 83.9 / 67.1 kg | 246 / 189 lb 111.6 / 85.7 kg |
How Your Romanian Deadlift vs Goblet 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 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.
3. Find the goblet squat strength level
The goblet squat standards use the sex-specific standards from the individual Goblet 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 heavier lifters are expected to squat more external load 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 Romanian deadlift | Adjust Romanian deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the goblet squat | Adjust goblet squat 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 Romanian Deadlift and Goblet 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 goblet squat standard is higher; below zero means the Romanian 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.
34.9 → 64 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the Romanian deadlift standard. A plus sign means the goblet squat standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −42 lb −19.1 kg | −46 lb −20.9 kg | −63 lb −28.6 kg | −77 lb −34.9 kg |
| 130 lb 59 kg | −44 lb −19.9 kg | −49 lb −22.2 kg | −67 lb −30.4 kg | −81 lb −36.7 kg |
| 140 lb 63.5 kg | −47 lb −21.3 kg | −52 lb −23.6 kg | −70 lb −31.8 kg | −85 lb −38.6 kg |
| 150 lb 68 kg | −49 lb −22.2 kg | −54 lb −24.5 kg | −73 lb −33.1 kg | −89 lb −40.3 kg |
| 160 lb 72.6 kg | −51 lb −23.2 kg | −56 lb −25.4 kg | −76 lb −34.5 kg | −93 lb −42.2 kg |
| 170 lb 77.1 kg | −52 lb −23.6 kg | −59 lb −26.7 kg | −80 lb −36.2 kg | −96 lb −43.5 kg |
| 180 lb 81.6 kg | −55 lb −25 kg | −61 lb −27.6 kg | −83 lb −37.6 kg | −100 lb −45.4 kg |
| 190 lb 86.2 kg | −57 lb −25.8 kg | −63 lb −28.6 kg | −86 lb −39.1 kg | −104 lb −47.2 kg |
| 200 lb 90.7 kg | −59 lb −26.8 kg | −65 lb −29.5 kg | −89 lb −40.4 kg | −108 lb −49 kg |
| 210 lb 95.3 kg | −61 lb −27.7 kg | −68 lb −30.8 kg | −92 lb −41.7 kg | −111 lb −50.3 kg |
| 220 lb 99.8 kg | −63 lb −28.6 kg | −70 lb −31.7 kg | −94 lb −42.6 kg | −114 lb −51.8 kg |
| 230 lb 104.3 kg | −65 lb −29.5 kg | −71 lb −32.2 kg | −97 lb −44 kg | −118 lb −53.5 kg |
| 240 lb 108.9 kg | −66 lb −29.9 kg | −74 lb −33.5 kg | −100 lb −45.4 kg | −121 lb −54.9 kg |
| 250 lb 113.4 kg | −69 lb −31.3 kg | −75 lb −34 kg | −103 lb −46.7 kg | −125 lb −56.7 kg |
| 260 lb 117.9 kg | −70 lb −31.8 kg | −78 lb −35.4 kg | −106 lb −48.1 kg | −128 lb −58.1 kg |
| 270 lb 122.5 kg | −72 lb −32.7 kg | −79 lb −35.9 kg | −109 lb −49.4 kg | −131 lb −59.4 kg |
| 280 lb 127 kg | −74 lb −33.5 kg | −81 lb −36.7 kg | −111 lb −50.3 kg | −135 lb −61.2 kg |
| 290 lb 131.5 kg | −75 lb −34 kg | −84 lb −38.1 kg | −115 lb −52.1 kg | −138 lb −62.6 kg |
| 300 lb 136.1 kg | −77 lb −34.9 kg | −86 lb −39 kg | −117 lb −53.1 kg | −141 lb −64 kg |
How Women’s Romanian Deadlift and Goblet 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.
14.5 → 25.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the Romanian deadlift standard. A plus sign means the goblet squat standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −17 lb −7.8 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −32 lb −14.5 kg |
| 110 lb 49.9 kg | −18 lb −8.2 kg | −17 lb −7.7 kg | −22 lb −10 kg | −34 lb −15.4 kg |
| 120 lb 54.4 kg | −19 lb −8.6 kg | −17 lb −7.7 kg | −23 lb −10.4 kg | −36 lb −16.3 kg |
| 130 lb 59 kg | −20 lb −9 kg | −18 lb −8.2 kg | −25 lb −11.3 kg | −39 lb −17.7 kg |
| 140 lb 63.5 kg | −21 lb −9.6 kg | −20 lb −9 kg | −26 lb −11.8 kg | −40 lb −18.1 kg |
| 150 lb 68 kg | −22 lb −10 kg | −20 lb −9.1 kg | −27 lb −12.2 kg | −42 lb −19 kg |
| 160 lb 72.6 kg | −23 lb −10.5 kg | −21 lb −9.6 kg | −28 lb −12.7 kg | −44 lb −20 kg |
| 170 lb 77.1 kg | −24 lb −10.9 kg | −22 lb −9.9 kg | −30 lb −13.6 kg | −46 lb −20.9 kg |
| 180 lb 81.6 kg | −25 lb −11.4 kg | −23 lb −10.4 kg | −30 lb −13.6 kg | −47 lb −21.3 kg |
| 190 lb 86.2 kg | −26 lb −11.8 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −49 lb −22.2 kg |
| 200 lb 90.7 kg | −27 lb −12.3 kg | −25 lb −11.4 kg | −33 lb −15 kg | −51 lb −23.2 kg |
| 210 lb 95.3 kg | −28 lb −12.7 kg | −25 lb −11.3 kg | −34 lb −15.5 kg | −52 lb −23.6 kg |
| 220 lb 99.8 kg | −29 lb −13.2 kg | −26 lb −11.8 kg | −35 lb −15.9 kg | −54 lb −24.5 kg |
| 230 lb 104.3 kg | −30 lb −13.6 kg | −26 lb −11.8 kg | −36 lb −16.3 kg | −55 lb −24.9 kg |
| 240 lb 108.9 kg | −30 lb −13.6 kg | −27 lb −12.3 kg | −37 lb −16.8 kg | −57 lb −25.9 kg |
Romanian Deadlift and Goblet Squat Exercises Used by This Calculator
This calculator uses a barbell Romanian deadlift and a single-weight goblet squat. Use strict canonical Romanian Deadlift and Goblet Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Keep one weight in the goblet position
Hold one dumbbell or kettlebell vertically at chest height for the full set, descend below parallel, and stand to full hip and knee extension without resting the weight on the thighs. Do not enter a barbell squat, double-kettlebell front squat, machine squat, partial rep, or assisted squat.
Enter one recent Romanian Deadlift result and one recent Goblet Squat result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Goblet Squat — View the individual Goblet Squat 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.