Romanian Deadlift vs Machine Hip Extension Strength Standards
Compare your Romanian deadlift and machine hip 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.
Use each exercise's canonical input: Total barbell weight for Romanian Deadlift and Weight used for Machine Hip Extension. Use a controlled Romanian deadlift from standing to a consistent depth and back to full standing and the entered weight for strict Machine Hip Extension. 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 Machine Hip Extension Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Romanian deadlift and machine hip 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 machine hip 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 / Machine Hip 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 Machine Hip Extension Standards
How to read the table: The first number is Romanian Deadlift; the second is Machine Hip 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 / 48 lb 44.5 / 21.8 kg | 126 / 70 lb 57.2 / 31.8 kg | 175 / 98 lb 79.4 / 44.5 kg | 224 / 129 lb 101.6 / 58.5 kg |
| 130 lb 59 kg | 103 / 50 lb 46.7 / 22.7 kg | 133 / 74 lb 60.3 / 33.6 kg | 185 / 103 lb 83.9 / 46.7 kg | 236 / 136 lb 107 / 61.7 kg |
| 140 lb 63.5 kg | 109 / 53 lb 49.4 / 24 kg | 140 / 78 lb 63.5 / 35.4 kg | 194 / 109 lb 88 / 49.4 kg | 248 / 143 lb 112.5 / 64.9 kg |
| 150 lb 68 kg | 114 / 56 lb 51.7 / 25.4 kg | 146 / 81 lb 66.2 / 36.7 kg | 203 / 114 lb 92.1 / 51.7 kg | 260 / 149 lb 117.9 / 67.6 kg |
| 160 lb 72.6 kg | 119 / 58 lb 54 / 26.3 kg | 152 / 85 lb 68.9 / 38.6 kg | 212 / 119 lb 96.2 / 54 kg | 271 / 156 lb 122.9 / 70.8 kg |
| 170 lb 77.1 kg | 123 / 60 lb 55.8 / 27.2 kg | 159 / 88 lb 72.1 / 39.9 kg | 221 / 123 lb 100.2 / 55.8 kg | 282 / 162 lb 127.9 / 73.5 kg |
| 180 lb 81.6 kg | 128 / 63 lb 58.1 / 28.6 kg | 165 / 92 lb 74.8 / 41.7 kg | 230 / 128 lb 104.3 / 58.1 kg | 293 / 169 lb 132.9 / 76.7 kg |
| 190 lb 86.2 kg | 133 / 65 lb 60.3 / 29.5 kg | 171 / 95 lb 77.6 / 43.1 kg | 238 / 133 lb 108 / 60.3 kg | 304 / 175 lb 137.9 / 79.4 kg |
| 200 lb 90.7 kg | 138 / 67 lb 62.6 / 30.4 kg | 177 / 98 lb 80.3 / 44.5 kg | 246 / 138 lb 111.6 / 62.6 kg | 315 / 181 lb 142.9 / 82.1 kg |
| 210 lb 95.3 kg | 142 / 69 lb 64.4 / 31.3 kg | 183 / 102 lb 83 / 46.3 kg | 254 / 142 lb 115.2 / 64.4 kg | 325 / 187 lb 147.4 / 84.8 kg |
| 220 lb 99.8 kg | 147 / 72 lb 66.7 / 32.7 kg | 189 / 105 lb 85.7 / 47.6 kg | 262 / 147 lb 118.8 / 66.7 kg | 335 / 193 lb 152 / 87.5 kg |
| 230 lb 104.3 kg | 151 / 74 lb 68.5 / 33.6 kg | 194 / 108 lb 88 / 49 kg | 270 / 151 lb 122.5 / 68.5 kg | 345 / 199 lb 156.5 / 90.3 kg |
| 240 lb 108.9 kg | 155 / 76 lb 70.3 / 34.5 kg | 200 / 111 lb 90.7 / 50.3 kg | 278 / 155 lb 126.1 / 70.3 kg | 355 / 204 lb 161 / 92.5 kg |
| 250 lb 113.4 kg | 160 / 78 lb 72.6 / 35.4 kg | 205 / 114 lb 93 / 51.7 kg | 286 / 160 lb 129.7 / 72.6 kg | 365 / 210 lb 165.6 / 95.3 kg |
| 260 lb 117.9 kg | 164 / 80 lb 74.4 / 36.3 kg | 211 / 117 lb 95.7 / 53.1 kg | 293 / 164 lb 132.9 / 74.4 kg | 375 / 216 lb 170.1 / 98 kg |
| 270 lb 122.5 kg | 168 / 82 lb 76.2 / 37.2 kg | 216 / 120 lb 98 / 54.4 kg | 301 / 168 lb 136.5 / 76.2 kg | 384 / 221 lb 174.2 / 100.2 kg |
| 280 lb 127 kg | 172 / 84 lb 78 / 38.1 kg | 221 / 123 lb 100.2 / 55.8 kg | 308 / 172 lb 139.7 / 78 kg | 394 / 227 lb 178.7 / 103 kg |
| 290 lb 131.5 kg | 176 / 86 lb 79.8 / 39 kg | 227 / 126 lb 103 / 57.2 kg | 316 / 176 lb 143.3 / 79.8 kg | 403 / 232 lb 182.8 / 105.2 kg |
| 300 lb 136.1 kg | 180 / 88 lb 81.6 / 39.9 kg | 232 / 129 lb 105.2 / 58.5 kg | 323 / 180 lb 146.5 / 81.6 kg | 412 / 237 lb 186.9 / 107.5 kg |
Women’s Romanian Deadlift vs Machine Hip Extension Standards
How to read the table: The first number is Romanian Deadlift; the second is Machine Hip 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 / 30 lb 25.9 / 13.6 kg | 75 / 46 lb 34 / 20.9 kg | 103 / 66 lb 46.7 / 29.9 kg | 137 / 89 lb 62.1 / 40.4 kg |
| 110 lb 49.9 kg | 61 / 32 lb 27.7 / 14.5 kg | 80 / 49 lb 36.3 / 22.2 kg | 110 / 71 lb 49.9 / 32.2 kg | 146 / 95 lb 66.2 / 43.1 kg |
| 120 lb 54.4 kg | 65 / 34 lb 29.5 / 15.4 kg | 84 / 52 lb 38.1 / 23.6 kg | 116 / 75 lb 52.6 / 34 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 / 79 lb 55.8 / 35.8 kg | 164 / 106 lb 74.4 / 48.1 kg |
| 140 lb 63.5 kg | 72 / 37 lb 32.7 / 16.8 kg | 94 / 57 lb 42.6 / 25.9 kg | 129 / 83 lb 58.5 / 37.6 kg | 172 / 112 lb 78 / 50.8 kg |
| 150 lb 68 kg | 75 / 39 lb 34 / 17.7 kg | 98 / 60 lb 44.5 / 27.2 kg | 135 / 87 lb 61.2 / 39.5 kg | 180 / 117 lb 81.6 / 53.1 kg |
| 160 lb 72.6 kg | 78 / 41 lb 35.4 / 18.6 kg | 102 / 63 lb 46.3 / 28.6 kg | 141 / 91 lb 64 / 41.3 kg | 188 / 122 lb 85.3 / 55.3 kg |
| 170 lb 77.1 kg | 82 / 42 lb 37.2 / 19.1 kg | 107 / 65 lb 48.5 / 29.5 kg | 147 / 95 lb 66.7 / 43.1 kg | 196 / 127 lb 88.9 / 57.6 kg |
| 180 lb 81.6 kg | 85 / 44 lb 38.6 / 20 kg | 111 / 68 lb 50.3 / 30.8 kg | 152 / 98 lb 68.9 / 44.5 kg | 203 / 132 lb 92.1 / 59.9 kg |
| 190 lb 86.2 kg | 88 / 46 lb 39.9 / 20.9 kg | 115 / 70 lb 52.2 / 31.8 kg | 158 / 102 lb 71.7 / 46.3 kg | 211 / 137 lb 95.7 / 62.1 kg |
| 200 lb 90.7 kg | 91 / 47 lb 41.3 / 21.3 kg | 119 / 73 lb 54 / 33.1 kg | 164 / 105 lb 74.4 / 47.6 kg | 218 / 142 lb 98.9 / 64.4 kg |
| 210 lb 95.3 kg | 94 / 49 lb 42.6 / 22.2 kg | 123 / 75 lb 55.8 / 34 kg | 169 / 109 lb 76.7 / 49.4 kg | 225 / 146 lb 102.1 / 66.2 kg |
| 220 lb 99.8 kg | 97 / 50 lb 44 / 22.7 kg | 127 / 77 lb 57.6 / 34.9 kg | 174 / 112 lb 78.9 / 50.8 kg | 232 / 151 lb 105.2 / 68.5 kg |
| 230 lb 104.3 kg | 100 / 52 lb 45.4 / 23.6 kg | 130 / 80 lb 59 / 36.3 kg | 180 / 116 lb 81.6 / 52.6 kg | 239 / 156 lb 108.4 / 70.8 kg |
| 240 lb 108.9 kg | 103 / 53 lb 46.7 / 24 kg | 134 / 82 lb 60.8 / 37.2 kg | 185 / 119 lb 83.9 / 54 kg | 246 / 160 lb 111.6 / 72.6 kg |
How Your Romanian Deadlift vs Machine Hip 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 machine hip extension strength level
The standards use the sex-specific thresholds from the individual Machine Hip 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 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 Romanian deadlift | Adjust Romanian deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the machine hip extension | 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 Romanian Deadlift and Machine Hip 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 machine hip 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.
43.1 → 79.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine hip extension standard minus the Romanian deadlift standard. A plus sign means the machine hip extension standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −50 lb −22.7 kg | −56 lb −25.4 kg | −77 lb −34.9 kg | −95 lb −43.1 kg |
| 130 lb 59 kg | −53 lb −24 kg | −59 lb −26.7 kg | −82 lb −37.2 kg | −100 lb −45.3 kg |
| 140 lb 63.5 kg | −56 lb −25.4 kg | −62 lb −28.1 kg | −85 lb −38.6 kg | −105 lb −47.6 kg |
| 150 lb 68 kg | −58 lb −26.3 kg | −65 lb −29.5 kg | −89 lb −40.4 kg | −111 lb −50.3 kg |
| 160 lb 72.6 kg | −61 lb −27.7 kg | −67 lb −30.3 kg | −93 lb −42.2 kg | −115 lb −52.1 kg |
| 170 lb 77.1 kg | −63 lb −28.6 kg | −71 lb −32.2 kg | −98 lb −44.4 kg | −120 lb −54.4 kg |
| 180 lb 81.6 kg | −65 lb −29.5 kg | −73 lb −33.1 kg | −102 lb −46.2 kg | −124 lb −56.2 kg |
| 190 lb 86.2 kg | −68 lb −30.8 kg | −76 lb −34.5 kg | −105 lb −47.7 kg | −129 lb −58.5 kg |
| 200 lb 90.7 kg | −71 lb −32.2 kg | −79 lb −35.8 kg | −108 lb −49 kg | −134 lb −60.8 kg |
| 210 lb 95.3 kg | −73 lb −33.1 kg | −81 lb −36.7 kg | −112 lb −50.8 kg | −138 lb −62.6 kg |
| 220 lb 99.8 kg | −75 lb −34 kg | −84 lb −38.1 kg | −115 lb −52.1 kg | −142 lb −64.5 kg |
| 230 lb 104.3 kg | −77 lb −34.9 kg | −86 lb −39 kg | −119 lb −54 kg | −146 lb −66.2 kg |
| 240 lb 108.9 kg | −79 lb −35.8 kg | −89 lb −40.4 kg | −123 lb −55.8 kg | −151 lb −68.5 kg |
| 250 lb 113.4 kg | −82 lb −37.2 kg | −91 lb −41.3 kg | −126 lb −57.1 kg | −155 lb −70.3 kg |
| 260 lb 117.9 kg | −84 lb −38.1 kg | −94 lb −42.6 kg | −129 lb −58.5 kg | −159 lb −72.1 kg |
| 270 lb 122.5 kg | −86 lb −39 kg | −96 lb −43.6 kg | −133 lb −60.3 kg | −163 lb −74 kg |
| 280 lb 127 kg | −88 lb −39.9 kg | −98 lb −44.4 kg | −136 lb −61.7 kg | −167 lb −75.7 kg |
| 290 lb 131.5 kg | −90 lb −40.8 kg | −101 lb −45.8 kg | −140 lb −63.5 kg | −171 lb −77.6 kg |
| 300 lb 136.1 kg | −92 lb −41.7 kg | −103 lb −46.7 kg | −143 lb −64.9 kg | −175 lb −79.4 kg |
How Women’s Romanian Deadlift and Machine Hip 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 machine hip extension standard minus the Romanian deadlift standard. A plus sign means the machine hip extension standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −27 lb −12.3 kg | −29 lb −13.1 kg | −37 lb −16.8 kg | −48 lb −21.7 kg |
| 110 lb 49.9 kg | −29 lb −13.2 kg | −31 lb −14.1 kg | −39 lb −17.7 kg | −51 lb −23.1 kg |
| 120 lb 54.4 kg | −31 lb −14.1 kg | −32 lb −14.5 kg | −41 lb −18.6 kg | −54 lb −24.5 kg |
| 130 lb 59 kg | −33 lb −14.9 kg | −34 lb −15.5 kg | −44 lb −20 kg | −58 lb −26.3 kg |
| 140 lb 63.5 kg | −35 lb −15.9 kg | −37 lb −16.7 kg | −46 lb −20.9 kg | −60 lb −27.2 kg |
| 150 lb 68 kg | −36 lb −16.3 kg | −38 lb −17.3 kg | −48 lb −21.7 kg | −63 lb −28.5 kg |
| 160 lb 72.6 kg | −37 lb −16.8 kg | −39 lb −17.7 kg | −50 lb −22.7 kg | −66 lb −30 kg |
| 170 lb 77.1 kg | −40 lb −18.1 kg | −42 lb −19 kg | −52 lb −23.6 kg | −69 lb −31.3 kg |
| 180 lb 81.6 kg | −41 lb −18.6 kg | −43 lb −19.5 kg | −54 lb −24.4 kg | −71 lb −32.2 kg |
| 190 lb 86.2 kg | −42 lb −19 kg | −45 lb −20.4 kg | −56 lb −25.4 kg | −74 lb −33.6 kg |
| 200 lb 90.7 kg | −44 lb −20 kg | −46 lb −20.9 kg | −59 lb −26.8 kg | −76 lb −34.5 kg |
| 210 lb 95.3 kg | −45 lb −20.4 kg | −48 lb −21.8 kg | −60 lb −27.3 kg | −79 lb −35.9 kg |
| 220 lb 99.8 kg | −47 lb −21.3 kg | −50 lb −22.7 kg | −62 lb −28.1 kg | −81 lb −36.7 kg |
| 230 lb 104.3 kg | −48 lb −21.8 kg | −50 lb −22.7 kg | −64 lb −29 kg | −83 lb −37.6 kg |
| 240 lb 108.9 kg | −50 lb −22.7 kg | −52 lb −23.6 kg | −66 lb −29.9 kg | −86 lb −39 kg |
Romanian Deadlift and Machine Hip Extension Exercises Used by This Calculator
This calculator uses a barbell Romanian deadlift and a strict machine hip extension test. Use strict canonical Romanian Deadlift and Machine Hip 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 the canonical Machine Hip Extension setup and load convention
the entered weight for strict Machine Hip Extension valid tested-side machine hip extension reps The machine must move through a clear, repeatable range that matches hip extension from a controlled flexed-hip start to a controlled rear or extended-hip finish against a guided pad, lever, or platform. A valid finish requires the machine’s intended end position under control with stable body position and no obvious momentum or outside assistance Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Romanian Deadlift result and one recent Machine Hip Extension result
Use each exercise’s canonical input: Total barbell weight for Romanian Deadlift and Weight used for Machine Hip Extension.
Related Tools
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Machine Hip Extension — View the individual Machine Hip 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.