Romanian Deadlift vs Leg Extension Strength Standards
Compare your Romanian deadlift and leg extension 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 controlled Romanian deadlift from standing to a consistent depth and back to full standing and a strict bilateral leg extension on one dedicated machine with stable hips and torso, a controlled flexed-knee start, near-straight finish, and controlled return. 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 Leg Extension Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Romanian deadlift and leg extension 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 leg extension.
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 / Leg Extension, 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 Leg Extension Standards
How to read the table: The first number is Romanian Deadlift; the second is Leg Extension. 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 / 49 lb 44.5 / 22.2 kg | 126 / 77 lb 57.2 / 34.9 kg | 175 / 109 lb 79.4 / 49.4 kg | 224 / 143 lb 101.6 / 64.9 kg |
| 130 lb 59 kg | 103 / 52 lb 46.7 / 23.6 kg | 133 / 82 lb 60.3 / 37.2 kg | 185 / 115 lb 83.9 / 52.2 kg | 236 / 151 lb 107 / 68.5 kg |
| 140 lb 63.5 kg | 109 / 55 lb 49.4 / 24.9 kg | 140 / 86 lb 63.5 / 39 kg | 194 / 121 lb 88 / 54.9 kg | 248 / 158 lb 112.5 / 71.7 kg |
| 150 lb 68 kg | 114 / 57 lb 51.7 / 25.9 kg | 146 / 90 lb 66.2 / 40.8 kg | 203 / 126 lb 92.1 / 57.2 kg | 260 / 166 lb 117.9 / 75.3 kg |
| 160 lb 72.6 kg | 119 / 60 lb 54 / 27.2 kg | 152 / 94 lb 68.9 / 42.6 kg | 212 / 132 lb 96.2 / 59.9 kg | 271 / 173 lb 122.9 / 78.5 kg |
| 170 lb 77.1 kg | 123 / 62 lb 55.8 / 28.1 kg | 159 / 97 lb 72.1 / 44 kg | 221 / 137 lb 100.2 / 62.1 kg | 282 / 180 lb 127.9 / 81.6 kg |
| 180 lb 81.6 kg | 128 / 65 lb 58.1 / 29.5 kg | 165 / 101 lb 74.8 / 45.8 kg | 230 / 143 lb 104.3 / 64.9 kg | 293 / 187 lb 132.9 / 84.8 kg |
| 190 lb 86.2 kg | 133 / 67 lb 60.3 / 30.4 kg | 171 / 105 lb 77.6 / 47.6 kg | 238 / 148 lb 108 / 67.1 kg | 304 / 194 lb 137.9 / 88 kg |
| 200 lb 90.7 kg | 138 / 69 lb 62.6 / 31.3 kg | 177 / 109 lb 80.3 / 49.4 kg | 246 / 153 lb 111.6 / 69.4 kg | 315 / 201 lb 142.9 / 91.2 kg |
| 210 lb 95.3 kg | 142 / 72 lb 64.4 / 32.7 kg | 183 / 112 lb 83 / 50.8 kg | 254 / 158 lb 115.2 / 71.7 kg | 325 / 207 lb 147.4 / 93.9 kg |
| 220 lb 99.8 kg | 147 / 74 lb 66.7 / 33.6 kg | 189 / 116 lb 85.7 / 52.6 kg | 262 / 163 lb 118.8 / 73.9 kg | 335 / 214 lb 152 / 97.1 kg |
| 230 lb 104.3 kg | 151 / 76 lb 68.5 / 34.5 kg | 194 / 119 lb 88 / 54 kg | 270 / 168 lb 122.5 / 76.2 kg | 345 / 220 lb 156.5 / 99.8 kg |
| 240 lb 108.9 kg | 155 / 78 lb 70.3 / 35.4 kg | 200 / 123 lb 90.7 / 55.8 kg | 278 / 173 lb 126.1 / 78.5 kg | 355 / 227 lb 161 / 103 kg |
| 250 lb 113.4 kg | 160 / 80 lb 72.6 / 36.3 kg | 205 / 126 lb 93 / 57.2 kg | 286 / 178 lb 129.7 / 80.7 kg | 365 / 233 lb 165.6 / 105.7 kg |
| 260 lb 117.9 kg | 164 / 83 lb 74.4 / 37.6 kg | 211 / 129 lb 95.7 / 58.5 kg | 293 / 182 lb 132.9 / 82.6 kg | 375 / 239 lb 170.1 / 108.4 kg |
| 270 lb 122.5 kg | 168 / 85 lb 76.2 / 38.6 kg | 216 / 133 lb 98 / 60.3 kg | 301 / 187 lb 136.5 / 84.8 kg | 384 / 245 lb 174.2 / 111.1 kg |
| 280 lb 127 kg | 172 / 87 lb 78 / 39.5 kg | 221 / 136 lb 100.2 / 61.7 kg | 308 / 192 lb 139.7 / 87.1 kg | 394 / 251 lb 178.7 / 113.9 kg |
| 290 lb 131.5 kg | 176 / 89 lb 79.8 / 40.4 kg | 227 / 139 lb 103 / 63 kg | 316 / 196 lb 143.3 / 88.9 kg | 403 / 257 lb 182.8 / 116.6 kg |
| 300 lb 136.1 kg | 180 / 91 lb 81.6 / 41.3 kg | 232 / 142 lb 105.2 / 64.4 kg | 323 / 201 lb 146.5 / 91.2 kg | 412 / 263 lb 186.9 / 119.3 kg |
Women’s Romanian Deadlift vs Leg Extension Standards
How to read the table: The first number is Romanian Deadlift; the second is Leg Extension. 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 / 29 lb 25.9 / 13.2 kg | 75 / 46 lb 34 / 20.9 kg | 103 / 69 lb 46.7 / 31.3 kg | 137 / 89 lb 62.1 / 40.4 kg |
| 110 lb 49.9 kg | 61 / 31 lb 27.7 / 14.1 kg | 80 / 49 lb 36.3 / 22.2 kg | 110 / 73 lb 49.9 / 33.1 kg | 146 / 95 lb 66.2 / 43.1 kg |
| 120 lb 54.4 kg | 65 / 33 lb 29.5 / 15 kg | 84 / 52 lb 38.1 / 23.6 kg | 116 / 78 lb 52.6 / 35.4 kg | 155 / 101 lb 70.3 / 45.8 kg |
| 130 lb 59 kg | 68 / 35 lb 30.8 / 15.9 kg | 89 / 55 lb 40.4 / 24.9 kg | 123 / 82 lb 55.8 / 37.2 kg | 164 / 106 lb 74.4 / 48.1 kg |
| 140 lb 63.5 kg | 72 / 36 lb 32.7 / 16.3 kg | 94 / 57 lb 42.6 / 25.9 kg | 129 / 86 lb 58.5 / 39 kg | 172 / 112 lb 78 / 50.8 kg |
| 150 lb 68 kg | 75 / 38 lb 34 / 17.2 kg | 98 / 60 lb 44.5 / 27.2 kg | 135 / 90 lb 61.2 / 40.8 kg | 180 / 117 lb 81.6 / 53.1 kg |
| 160 lb 72.6 kg | 78 / 40 lb 35.4 / 18.1 kg | 102 / 63 lb 46.3 / 28.6 kg | 141 / 94 lb 64 / 42.6 kg | 188 / 122 lb 85.3 / 55.3 kg |
| 170 lb 77.1 kg | 82 / 41 lb 37.2 / 18.6 kg | 107 / 65 lb 48.5 / 29.5 kg | 147 / 98 lb 66.7 / 44.5 kg | 196 / 127 lb 88.9 / 57.6 kg |
| 180 lb 81.6 kg | 85 / 43 lb 38.6 / 19.5 kg | 111 / 68 lb 50.3 / 30.8 kg | 152 / 102 lb 68.9 / 46.3 kg | 203 / 132 lb 92.1 / 59.9 kg |
| 190 lb 86.2 kg | 88 / 44 lb 39.9 / 20 kg | 115 / 70 lb 52.2 / 31.8 kg | 158 / 105 lb 71.7 / 47.6 kg | 211 / 137 lb 95.7 / 62.1 kg |
| 200 lb 90.7 kg | 91 / 46 lb 41.3 / 20.9 kg | 119 / 73 lb 54 / 33.1 kg | 164 / 109 lb 74.4 / 49.4 kg | 218 / 142 lb 98.9 / 64.4 kg |
| 210 lb 95.3 kg | 94 / 48 lb 42.6 / 21.8 kg | 123 / 75 lb 55.8 / 34 kg | 169 / 113 lb 76.7 / 51.3 kg | 225 / 146 lb 102.1 / 66.2 kg |
| 220 lb 99.8 kg | 97 / 49 lb 44 / 22.2 kg | 127 / 77 lb 57.6 / 34.9 kg | 174 / 116 lb 78.9 / 52.6 kg | 232 / 151 lb 105.2 / 68.5 kg |
| 230 lb 104.3 kg | 100 / 51 lb 45.4 / 23.1 kg | 130 / 80 lb 59 / 36.3 kg | 180 / 120 lb 81.6 / 54.4 kg | 239 / 156 lb 108.4 / 70.8 kg |
| 240 lb 108.9 kg | 103 / 52 lb 46.7 / 23.6 kg | 134 / 82 lb 60.8 / 37.2 kg | 185 / 123 lb 83.9 / 55.8 kg | 246 / 160 lb 111.6 / 72.6 kg |
How Your Romanian Deadlift vs Leg Extension 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 leg extension strength level
The leg extension standards use the sex-specific standards from the individual Leg 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 heavier lifters are expected to extend more displayed resistance 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 leg extension | Adjust leg extension 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 Leg Extension 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 leg extension 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.
36.7 → 67.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the leg extension standard minus the Romanian deadlift standard. A plus sign means the leg extension standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −49 lb −22.3 kg | −49 lb −22.3 kg | −66 lb −30 kg | −81 lb −36.7 kg |
| 130 lb 59 kg | −51 lb −23.1 kg | −51 lb −23.1 kg | −70 lb −31.7 kg | −85 lb −38.5 kg |
| 140 lb 63.5 kg | −54 lb −24.5 kg | −54 lb −24.5 kg | −73 lb −33.1 kg | −90 lb −40.8 kg |
| 150 lb 68 kg | −57 lb −25.8 kg | −56 lb −25.4 kg | −77 lb −34.9 kg | −94 lb −42.6 kg |
| 160 lb 72.6 kg | −59 lb −26.8 kg | −58 lb −26.3 kg | −80 lb −36.3 kg | −98 lb −44.4 kg |
| 170 lb 77.1 kg | −61 lb −27.7 kg | −62 lb −28.1 kg | −84 lb −38.1 kg | −102 lb −46.3 kg |
| 180 lb 81.6 kg | −63 lb −28.6 kg | −64 lb −29 kg | −87 lb −39.4 kg | −106 lb −48.1 kg |
| 190 lb 86.2 kg | −66 lb −29.9 kg | −66 lb −30 kg | −90 lb −40.9 kg | −110 lb −49.9 kg |
| 200 lb 90.7 kg | −69 lb −31.3 kg | −68 lb −30.9 kg | −93 lb −42.2 kg | −114 lb −51.7 kg |
| 210 lb 95.3 kg | −70 lb −31.7 kg | −71 lb −32.2 kg | −96 lb −43.5 kg | −118 lb −53.5 kg |
| 220 lb 99.8 kg | −73 lb −33.1 kg | −73 lb −33.1 kg | −99 lb −44.9 kg | −121 lb −54.9 kg |
| 230 lb 104.3 kg | −75 lb −34 kg | −75 lb −34 kg | −102 lb −46.3 kg | −125 lb −56.7 kg |
| 240 lb 108.9 kg | −77 lb −34.9 kg | −77 lb −34.9 kg | −105 lb −47.6 kg | −128 lb −58 kg |
| 250 lb 113.4 kg | −80 lb −36.3 kg | −79 lb −35.8 kg | −108 lb −49 kg | −132 lb −59.9 kg |
| 260 lb 117.9 kg | −81 lb −36.8 kg | −82 lb −37.2 kg | −111 lb −50.3 kg | −136 lb −61.7 kg |
| 270 lb 122.5 kg | −83 lb −37.6 kg | −83 lb −37.7 kg | −114 lb −51.7 kg | −139 lb −63.1 kg |
| 280 lb 127 kg | −85 lb −38.5 kg | −85 lb −38.5 kg | −116 lb −52.6 kg | −143 lb −64.8 kg |
| 290 lb 131.5 kg | −87 lb −39.4 kg | −88 lb −40 kg | −120 lb −54.4 kg | −146 lb −66.2 kg |
| 300 lb 136.1 kg | −89 lb −40.3 kg | −90 lb −40.8 kg | −122 lb −55.3 kg | −149 lb −67.6 kg |
How Women’s Romanian Deadlift and Leg Extension Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
21.7 → 39 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the leg extension standard minus the Romanian deadlift standard. A plus sign means the leg extension standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −28 lb −12.7 kg | −29 lb −13.1 kg | −34 lb −15.4 kg | −48 lb −21.7 kg |
| 110 lb 49.9 kg | −30 lb −13.6 kg | −31 lb −14.1 kg | −37 lb −16.8 kg | −51 lb −23.1 kg |
| 120 lb 54.4 kg | −32 lb −14.5 kg | −32 lb −14.5 kg | −38 lb −17.2 kg | −54 lb −24.5 kg |
| 130 lb 59 kg | −33 lb −14.9 kg | −34 lb −15.5 kg | −41 lb −18.6 kg | −58 lb −26.3 kg |
| 140 lb 63.5 kg | −36 lb −16.4 kg | −37 lb −16.7 kg | −43 lb −19.5 kg | −60 lb −27.2 kg |
| 150 lb 68 kg | −37 lb −16.8 kg | −38 lb −17.3 kg | −45 lb −20.4 kg | −63 lb −28.5 kg |
| 160 lb 72.6 kg | −38 lb −17.3 kg | −39 lb −17.7 kg | −47 lb −21.4 kg | −66 lb −30 kg |
| 170 lb 77.1 kg | −41 lb −18.6 kg | −42 lb −19 kg | −49 lb −22.2 kg | −69 lb −31.3 kg |
| 180 lb 81.6 kg | −42 lb −19.1 kg | −43 lb −19.5 kg | −50 lb −22.6 kg | −71 lb −32.2 kg |
| 190 lb 86.2 kg | −44 lb −19.9 kg | −45 lb −20.4 kg | −53 lb −24.1 kg | −74 lb −33.6 kg |
| 200 lb 90.7 kg | −45 lb −20.4 kg | −46 lb −20.9 kg | −55 lb −25 kg | −76 lb −34.5 kg |
| 210 lb 95.3 kg | −46 lb −20.8 kg | −48 lb −21.8 kg | −56 lb −25.4 kg | −79 lb −35.9 kg |
| 220 lb 99.8 kg | −48 lb −21.8 kg | −50 lb −22.7 kg | −58 lb −26.3 kg | −81 lb −36.7 kg |
| 230 lb 104.3 kg | −49 lb −22.3 kg | −50 lb −22.7 kg | −60 lb −27.2 kg | −83 lb −37.6 kg |
| 240 lb 108.9 kg | −51 lb −23.1 kg | −52 lb −23.6 kg | −62 lb −28.1 kg | −86 lb −39 kg |
Romanian Deadlift and Leg Extension Exercises Used by This Calculator
This calculator uses a barbell Romanian deadlift and a bilateral machine leg extension. Use strict canonical Romanian Deadlift and Leg Extension 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.
Use a strict bilateral leg extension
Use both legs on the same dedicated machine and setup. Keep the hips, thighs, and torso stable, extend from a controlled flexed-knee start to a near-straight finish, and return under control. Do not enter per-leg load, a single-leg rep, partial pulse, bounced stack, cable or band extension, squat, or leg press.
Enter one recent Romanian Deadlift result and one recent Leg Extension result
Enter the canonical working weight 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.
- Leg Extension — View the individual Leg Extension 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.