Single-Leg Romanian Deadlift vs Smith Machine Stiff Leg Deadlift Strength Standards
Compare your single leg romanian deadlift and smith machine stiff leg deadlift against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: external load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, follow the individual Single Leg Romanian Deadlift calculator’s exercise-specific setup, load convention, range of motion, and finish rules. For the second exercise, hinge with minimal knee bend from the specified low start to standing without Romanian-deadlift drift, conventional-deadlift drift, bounce, or partial range. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Single Leg Romanian Deadlift vs Smith Machine Stiff Leg Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the single leg romanian deadlift and smith machine stiff leg deadlift to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Single Leg Romanian Deadlift / Smith Machine Stiff Leg Deadlift, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Single Leg Romanian Deadlift vs Smith Machine Stiff Leg Deadlift Standards
How to read the table: The first number is Single Leg Romanian Deadlift; the second is Smith Machine Stiff Leg 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 | 56 / 81 lb 25.4 / 36.7 kg | 77 / 115 lb 34.9 / 52.2 kg | 105 / 154 lb 47.6 / 69.9 kg | 133 / 196 lb 60.3 / 88.9 kg |
| 130 lb 59 kg | 59 / 85 lb 26.8 / 38.6 kg | 82 / 121 lb 37.2 / 54.9 kg | 111 / 162 lb 50.3 / 73.5 kg | 141 / 207 lb 64 / 93.9 kg |
| 140 lb 63.5 kg | 62 / 90 lb 28.1 / 40.8 kg | 86 / 127 lb 39 / 57.6 kg | 117 / 171 lb 53.1 / 77.6 kg | 148 / 217 lb 67.1 / 98.4 kg |
| 150 lb 68 kg | 65 / 94 lb 29.5 / 42.6 kg | 90 / 133 lb 40.8 / 60.3 kg | 122 / 179 lb 55.3 / 81.2 kg | 155 / 227 lb 70.3 / 103 kg |
| 160 lb 72.6 kg | 68 / 98 lb 30.8 / 44.5 kg | 94 / 139 lb 42.6 / 63 kg | 128 / 186 lb 58.1 / 84.4 kg | 161 / 237 lb 73 / 107.5 kg |
| 170 lb 77.1 kg | 71 / 102 lb 32.2 / 46.3 kg | 97 / 145 lb 44 / 65.8 kg | 133 / 194 lb 60.3 / 88 kg | 168 / 247 lb 76.2 / 112 kg |
| 180 lb 81.6 kg | 73 / 106 lb 33.1 / 48.1 kg | 101 / 150 lb 45.8 / 68 kg | 138 / 202 lb 62.6 / 91.6 kg | 175 / 257 lb 79.4 / 116.6 kg |
| 190 lb 86.2 kg | 76 / 110 lb 34.5 / 49.9 kg | 105 / 156 lb 47.6 / 70.8 kg | 143 / 209 lb 64.9 / 94.8 kg | 181 / 266 lb 82.1 / 120.7 kg |
| 200 lb 90.7 kg | 79 / 114 lb 35.8 / 51.7 kg | 109 / 161 lb 49.4 / 73 kg | 148 / 216 lb 67.1 / 98 kg | 187 / 275 lb 84.8 / 124.7 kg |
| 210 lb 95.3 kg | 81 / 118 lb 36.7 / 53.5 kg | 112 / 167 lb 50.8 / 75.7 kg | 153 / 223 lb 69.4 / 101.2 kg | 193 / 284 lb 87.5 / 128.8 kg |
| 220 lb 99.8 kg | 84 / 121 lb 38.1 / 54.9 kg | 116 / 172 lb 52.6 / 78 kg | 158 / 230 lb 71.7 / 104.3 kg | 200 / 293 lb 90.7 / 132.9 kg |
| 230 lb 104.3 kg | 86 / 125 lb 39 / 56.7 kg | 119 / 177 lb 54 / 80.3 kg | 162 / 237 lb 73.5 / 107.5 kg | 206 / 302 lb 93.4 / 137 kg |
| 240 lb 108.9 kg | 89 / 129 lb 40.4 / 58.5 kg | 123 / 182 lb 55.8 / 82.6 kg | 167 / 244 lb 75.7 / 110.7 kg | 212 / 311 lb 96.2 / 141.1 kg |
| 250 lb 113.4 kg | 91 / 132 lb 41.3 / 59.9 kg | 126 / 187 lb 57.2 / 84.8 kg | 172 / 251 lb 78 / 113.9 kg | 217 / 319 lb 98.4 / 144.7 kg |
| 260 lb 117.9 kg | 94 / 136 lb 42.6 / 61.7 kg | 129 / 192 lb 58.5 / 87.1 kg | 176 / 258 lb 79.8 / 117 kg | 223 / 328 lb 101.2 / 148.8 kg |
| 270 lb 122.5 kg | 96 / 139 lb 43.5 / 63 kg | 133 / 197 lb 60.3 / 89.4 kg | 181 / 264 lb 82.1 / 119.7 kg | 229 / 336 lb 103.9 / 152.4 kg |
| 280 lb 127 kg | 98 / 142 lb 44.5 / 64.4 kg | 136 / 202 lb 61.7 / 91.6 kg | 185 / 271 lb 83.9 / 122.9 kg | 234 / 344 lb 106.1 / 156 kg |
| 290 lb 131.5 kg | 101 / 146 lb 45.8 / 66.2 kg | 139 / 207 lb 63 / 93.9 kg | 190 / 277 lb 86.2 / 125.6 kg | 240 / 353 lb 108.9 / 160.1 kg |
| 300 lb 136.1 kg | 103 / 149 lb 46.7 / 67.6 kg | 142 / 212 lb 64.4 / 96.2 kg | 194 / 283 lb 88 / 128.4 kg | 245 / 361 lb 111.1 / 163.7 kg |
Women’s Single Leg Romanian Deadlift vs Smith Machine Stiff Leg Deadlift Standards
How to read the table: The first number is Single Leg Romanian Deadlift; the second is Smith Machine Stiff Leg 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 | 34 / 43 lb 15.4 / 19.5 kg | 46 / 64 lb 20.9 / 29 kg | 63 / 89 lb 28.6 / 40.4 kg | 80 / 117 lb 36.3 / 53.1 kg |
| 110 lb 49.9 kg | 37 / 46 lb 16.8 / 20.9 kg | 49 / 68 lb 22.2 / 30.8 kg | 67 / 95 lb 30.4 / 43.1 kg | 85 / 124 lb 38.6 / 56.2 kg |
| 120 lb 54.4 kg | 39 / 49 lb 17.7 / 22.2 kg | 52 / 72 lb 23.6 / 32.7 kg | 72 / 101 lb 32.7 / 45.8 kg | 90 / 132 lb 40.8 / 59.9 kg |
| 130 lb 59 kg | 41 / 52 lb 18.6 / 23.6 kg | 55 / 76 lb 24.9 / 34.5 kg | 75 / 106 lb 34 / 48.1 kg | 95 / 139 lb 43.1 / 63 kg |
| 140 lb 63.5 kg | 43 / 54 lb 19.5 / 24.5 kg | 57 / 80 lb 25.9 / 36.3 kg | 79 / 112 lb 35.8 / 50.8 kg | 100 / 146 lb 45.4 / 66.2 kg |
| 150 lb 68 kg | 45 / 57 lb 20.4 / 25.9 kg | 60 / 84 lb 27.2 / 38.1 kg | 83 / 117 lb 37.6 / 53.1 kg | 105 / 153 lb 47.6 / 69.4 kg |
| 160 lb 72.6 kg | 47 / 60 lb 21.3 / 27.2 kg | 63 / 88 lb 28.6 / 39.9 kg | 87 / 122 lb 39.5 / 55.3 kg | 110 / 160 lb 49.9 / 72.6 kg |
| 170 lb 77.1 kg | 49 / 62 lb 22.2 / 28.1 kg | 65 / 91 lb 29.5 / 41.3 kg | 90 / 127 lb 40.8 / 57.6 kg | 114 / 166 lb 51.7 / 75.3 kg |
| 180 lb 81.6 kg | 51 / 64 lb 23.1 / 29 kg | 68 / 95 lb 30.8 / 43.1 kg | 94 / 132 lb 42.6 / 59.9 kg | 119 / 173 lb 54 / 78.5 kg |
| 190 lb 86.2 kg | 53 / 67 lb 24 / 30.4 kg | 70 / 98 lb 31.8 / 44.5 kg | 97 / 137 lb 44 / 62.1 kg | 123 / 179 lb 55.8 / 81.2 kg |
| 200 lb 90.7 kg | 55 / 69 lb 24.9 / 31.3 kg | 73 / 102 lb 33.1 / 46.3 kg | 101 / 142 lb 45.8 / 64.4 kg | 127 / 185 lb 57.6 / 83.9 kg |
| 210 lb 95.3 kg | 56 / 71 lb 25.4 / 32.2 kg | 75 / 105 lb 34 / 47.6 kg | 104 / 146 lb 47.2 / 66.2 kg | 131 / 191 lb 59.4 / 86.6 kg |
| 220 lb 99.8 kg | 58 / 74 lb 26.3 / 33.6 kg | 77 / 108 lb 34.9 / 49 kg | 107 / 151 lb 48.5 / 68.5 kg | 136 / 198 lb 61.7 / 89.8 kg |
| 230 lb 104.3 kg | 60 / 76 lb 27.2 / 34.5 kg | 80 / 112 lb 36.3 / 50.8 kg | 110 / 156 lb 49.9 / 70.8 kg | 140 / 203 lb 63.5 / 92.1 kg |
| 240 lb 108.9 kg | 62 / 78 lb 28.1 / 35.4 kg | 82 / 115 lb 37.2 / 52.2 kg | 114 / 160 lb 51.7 / 72.6 kg | 144 / 209 lb 65.3 / 94.8 kg |
How Your Single Leg Romanian Deadlift vs Smith Machine Stiff Leg Deadlift Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Single Leg Romanian Deadlift vs Smith Machine Stiff Leg 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 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the smith machine stiff leg deadlift strength level
The smith machine stiff leg 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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 single leg romanian deadlift | Adjust single leg romanian deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the smith machine stiff leg 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. |
How Men’s Single Leg Romanian Deadlift and Smith Machine Stiff Leg 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 smith machine stiff leg deadlift standard is higher; below zero means the single leg 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.
Across 120–300 lb bodyweight, the Elite gap changes from 28.6 to 52.6 kg.
How to read the table: Every number is the smith machine stiff leg deadlift standard minus the single leg romanian deadlift standard. A plus sign means the smith machine stiff leg deadlift standard is higher. A minus sign means the single leg romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +25 lb +11.3 kg | +38 lb +17.3 kg | +49 lb +22.3 kg | +63 lb +28.6 kg |
| 130 lb 59 kg | +26 lb +11.8 kg | +39 lb +17.7 kg | +51 lb +23.2 kg | +66 lb +29.9 kg |
| 140 lb 63.5 kg | +28 lb +12.7 kg | +41 lb +18.6 kg | +54 lb +24.5 kg | +69 lb +31.3 kg |
| 150 lb 68 kg | +29 lb +13.1 kg | +43 lb +19.5 kg | +57 lb +25.9 kg | +72 lb +32.7 kg |
| 160 lb 72.6 kg | +30 lb +13.7 kg | +45 lb +20.4 kg | +58 lb +26.3 kg | +76 lb +34.5 kg |
| 170 lb 77.1 kg | +31 lb +14.1 kg | +48 lb +21.8 kg | +61 lb +27.7 kg | +79 lb +35.8 kg |
| 180 lb 81.6 kg | +33 lb +15 kg | +49 lb +22.2 kg | +64 lb +29 kg | +82 lb +37.2 kg |
| 190 lb 86.2 kg | +34 lb +15.4 kg | +51 lb +23.2 kg | +66 lb +29.9 kg | +85 lb +38.6 kg |
| 200 lb 90.7 kg | +35 lb +15.9 kg | +52 lb +23.6 kg | +68 lb +30.9 kg | +88 lb +39.9 kg |
| 210 lb 95.3 kg | +37 lb +16.8 kg | +55 lb +24.9 kg | +70 lb +31.8 kg | +91 lb +41.3 kg |
| 220 lb 99.8 kg | +37 lb +16.8 kg | +56 lb +25.4 kg | +72 lb +32.6 kg | +93 lb +42.2 kg |
| 230 lb 104.3 kg | +39 lb +17.7 kg | +58 lb +26.3 kg | +75 lb +34 kg | +96 lb +43.6 kg |
| 240 lb 108.9 kg | +40 lb +18.1 kg | +59 lb +26.8 kg | +77 lb +35 kg | +99 lb +44.9 kg |
| 250 lb 113.4 kg | +41 lb +18.6 kg | +61 lb +27.6 kg | +79 lb +35.9 kg | +102 lb +46.3 kg |
| 260 lb 117.9 kg | +42 lb +19.1 kg | +63 lb +28.6 kg | +82 lb +37.2 kg | +105 lb +47.6 kg |
| 270 lb 122.5 kg | +43 lb +19.5 kg | +64 lb +29.1 kg | +83 lb +37.6 kg | +107 lb +48.5 kg |
| 280 lb 127 kg | +44 lb +19.9 kg | +66 lb +29.9 kg | +86 lb +39 kg | +110 lb +49.9 kg |
| 290 lb 131.5 kg | +45 lb +20.4 kg | +68 lb +30.9 kg | +87 lb +39.4 kg | +113 lb +51.2 kg |
| 300 lb 136.1 kg | +46 lb +20.9 kg | +70 lb +31.8 kg | +89 lb +40.4 kg | +116 lb +52.6 kg |
How Women’s Single Leg Romanian Deadlift and Smith Machine Stiff Leg Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Smith Machine Stiff Leg Deadlift for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 16.8 kg at 100 lb and 29.5 kg at 240 lb.
How to read the table: Every number is the smith machine stiff leg deadlift standard minus the single leg romanian deadlift standard. A plus sign means the smith machine stiff leg deadlift standard is higher. A minus sign means the single leg romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +9 lb +4.1 kg | +18 lb +8.1 kg | +26 lb +11.8 kg | +37 lb +16.8 kg |
| 110 lb 49.9 kg | +9 lb +4.1 kg | +19 lb +8.6 kg | +28 lb +12.7 kg | +39 lb +17.6 kg |
| 120 lb 54.4 kg | +10 lb +4.5 kg | +20 lb +9.1 kg | +29 lb +13.1 kg | +42 lb +19.1 kg |
| 130 lb 59 kg | +11 lb +5 kg | +21 lb +9.6 kg | +31 lb +14.1 kg | +44 lb +19.9 kg |
| 140 lb 63.5 kg | +11 lb +5 kg | +23 lb +10.4 kg | +33 lb +15 kg | +46 lb +20.8 kg |
| 150 lb 68 kg | +12 lb +5.5 kg | +24 lb +10.9 kg | +34 lb +15.5 kg | +48 lb +21.8 kg |
| 160 lb 72.6 kg | +13 lb +5.9 kg | +25 lb +11.3 kg | +35 lb +15.8 kg | +50 lb +22.7 kg |
| 170 lb 77.1 kg | +13 lb +5.9 kg | +26 lb +11.8 kg | +37 lb +16.8 kg | +52 lb +23.6 kg |
| 180 lb 81.6 kg | +13 lb +5.9 kg | +27 lb +12.3 kg | +38 lb +17.3 kg | +54 lb +24.5 kg |
| 190 lb 86.2 kg | +14 lb +6.4 kg | +28 lb +12.7 kg | +40 lb +18.1 kg | +56 lb +25.4 kg |
| 200 lb 90.7 kg | +14 lb +6.4 kg | +29 lb +13.2 kg | +41 lb +18.6 kg | +58 lb +26.3 kg |
| 210 lb 95.3 kg | +15 lb +6.8 kg | +30 lb +13.6 kg | +42 lb +19 kg | +60 lb +27.2 kg |
| 220 lb 99.8 kg | +16 lb +7.3 kg | +31 lb +14.1 kg | +44 lb +20 kg | +62 lb +28.1 kg |
| 230 lb 104.3 kg | +16 lb +7.3 kg | +32 lb +14.5 kg | +46 lb +20.9 kg | +63 lb +28.6 kg |
| 240 lb 108.9 kg | +16 lb +7.3 kg | +33 lb +15 kg | +46 lb +20.9 kg | +65 lb +29.5 kg |
Single Leg Romanian Deadlift and Smith Machine Stiff Leg Deadlift Exercises Used by This Calculator
Compare like-for-like attempts by keeping the single leg romanian deadlift and smith machine stiff leg deadlift setup consistent with their individual rules. Use strict, repeatable Single Leg Romanian Deadlift and Smith Machine Stiff Leg Deadlift tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use a strict, repeatable Single Leg Romanian Deadlift
Follow the individual Single Leg Romanian Deadlift calculator’s exercise-specific setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use the Smith Machine Stiff Leg Deadlift setup and load convention
The total Smith machine bar weight used for the stiff-leg deadlift set. Valid Smith Machine Stiff Leg Deadlift reps. Hinge with minimal knee bend from the approved low start to standing without Romanian-deadlift drift, conventional-deadlift drift, bounce, or partial range. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Single Leg Romanian Deadlift result and one recent Smith Machine Stiff Leg Deadlift result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Single-Leg Romanian Deadlift — View the individual Single Leg Romanian Deadlift standards and next strength-level target.
- Smith Machine Stiff Leg Deadlift — View the individual Smith Machine Stiff Leg Deadlift standards and next strength-level target.
- Barbell Stiff-Leg Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.