Standing Leg Curl vs Romanian Deadlift Strength Standards
Compare your standing leg curl 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 standing machine leg curl using the same load, setup, range, and execution on both legs and total valid reps across both legs combined 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.
Standing Leg Curl vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the standing leg curl 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 standing leg curl 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 Standing Leg Curl / 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 Standing Leg Curl vs Romanian Deadlift Standards
How to read the table: The first number is Standing Leg Curl; 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 | 25 / 98 lb 11.3 / 44.5 kg | 42 / 126 lb 19.1 / 57.2 kg | 64 / 175 lb 29 / 79.4 kg | 90 / 224 lb 40.8 / 101.6 kg |
| 130 lb 59 kg | 26 / 103 lb 11.8 / 46.7 kg | 44 / 133 lb 20 / 60.3 kg | 68 / 185 lb 30.8 / 83.9 kg | 95 / 236 lb 43.1 / 107 kg |
| 140 lb 63.5 kg | 28 / 109 lb 12.7 / 49.4 kg | 47 / 140 lb 21.3 / 63.5 kg | 71 / 194 lb 32.2 / 88 kg | 100 / 248 lb 45.4 / 112.5 kg |
| 150 lb 68 kg | 29 / 114 lb 13.2 / 51.7 kg | 49 / 146 lb 22.2 / 66.2 kg | 74 / 203 lb 33.6 / 92.1 kg | 104 / 260 lb 47.2 / 117.9 kg |
| 160 lb 72.6 kg | 30 / 119 lb 13.6 / 54 kg | 51 / 152 lb 23.1 / 68.9 kg | 78 / 212 lb 35.4 / 96.2 kg | 109 / 271 lb 49.4 / 122.9 kg |
| 170 lb 77.1 kg | 32 / 123 lb 14.5 / 55.8 kg | 53 / 159 lb 24 / 72.1 kg | 81 / 221 lb 36.7 / 100.2 kg | 113 / 282 lb 51.3 / 127.9 kg |
| 180 lb 81.6 kg | 33 / 128 lb 15 / 58.1 kg | 55 / 165 lb 24.9 / 74.8 kg | 84 / 230 lb 38.1 / 104.3 kg | 118 / 293 lb 53.5 / 132.9 kg |
| 190 lb 86.2 kg | 34 / 133 lb 15.4 / 60.3 kg | 57 / 171 lb 25.9 / 77.6 kg | 87 / 238 lb 39.5 / 108 kg | 122 / 304 lb 55.3 / 137.9 kg |
| 200 lb 90.7 kg | 35 / 138 lb 15.9 / 62.6 kg | 59 / 177 lb 26.8 / 80.3 kg | 90 / 246 lb 40.8 / 111.6 kg | 126 / 315 lb 57.2 / 142.9 kg |
| 210 lb 95.3 kg | 36 / 142 lb 16.3 / 64.4 kg | 61 / 183 lb 27.7 / 83 kg | 93 / 254 lb 42.2 / 115.2 kg | 130 / 325 lb 59 / 147.4 kg |
| 220 lb 99.8 kg | 37 / 147 lb 16.8 / 66.7 kg | 63 / 189 lb 28.6 / 85.7 kg | 96 / 262 lb 43.5 / 118.8 kg | 135 / 335 lb 61.2 / 152 kg |
| 230 lb 104.3 kg | 39 / 151 lb 17.7 / 68.5 kg | 65 / 194 lb 29.5 / 88 kg | 99 / 270 lb 44.9 / 122.5 kg | 139 / 345 lb 63 / 156.5 kg |
| 240 lb 108.9 kg | 40 / 155 lb 18.1 / 70.3 kg | 67 / 200 lb 30.4 / 90.7 kg | 102 / 278 lb 46.3 / 126.1 kg | 143 / 355 lb 64.9 / 161 kg |
| 250 lb 113.4 kg | 41 / 160 lb 18.6 / 72.6 kg | 68 / 205 lb 30.8 / 93 kg | 104 / 286 lb 47.2 / 129.7 kg | 146 / 365 lb 66.2 / 165.6 kg |
| 260 lb 117.9 kg | 42 / 164 lb 19.1 / 74.4 kg | 70 / 211 lb 31.8 / 95.7 kg | 107 / 293 lb 48.5 / 132.9 kg | 150 / 375 lb 68 / 170.1 kg |
| 270 lb 122.5 kg | 43 / 168 lb 19.5 / 76.2 kg | 72 / 216 lb 32.7 / 98 kg | 110 / 301 lb 49.9 / 136.5 kg | 154 / 384 lb 69.9 / 174.2 kg |
| 280 lb 127 kg | 44 / 172 lb 20 / 78 kg | 74 / 221 lb 33.6 / 100.2 kg | 113 / 308 lb 51.3 / 139.7 kg | 158 / 394 lb 71.7 / 178.7 kg |
| 290 lb 131.5 kg | 45 / 176 lb 20.4 / 79.8 kg | 76 / 227 lb 34.5 / 103 kg | 115 / 316 lb 52.2 / 143.3 kg | 162 / 403 lb 73.5 / 182.8 kg |
| 300 lb 136.1 kg | 46 / 180 lb 20.9 / 81.6 kg | 77 / 232 lb 34.9 / 105.2 kg | 118 / 323 lb 53.5 / 146.5 kg | 165 / 412 lb 74.8 / 186.9 kg |
Women’s Standing Leg Curl vs Romanian Deadlift Standards
How to read the table: The first number is Standing Leg Curl; 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 | 15 / 57 lb 6.8 / 25.9 kg | 25 / 75 lb 11.3 / 34 kg | 39 / 103 lb 17.7 / 46.7 kg | 55 / 137 lb 24.9 / 62.1 kg |
| 110 lb 49.9 kg | 16 / 61 lb 7.3 / 27.7 kg | 27 / 80 lb 12.2 / 36.3 kg | 41 / 110 lb 18.6 / 49.9 kg | 59 / 146 lb 26.8 / 66.2 kg |
| 120 lb 54.4 kg | 17 / 65 lb 7.7 / 29.5 kg | 28 / 84 lb 12.7 / 38.1 kg | 44 / 116 lb 20 / 52.6 kg | 62 / 155 lb 28.1 / 70.3 kg |
| 130 lb 59 kg | 18 / 68 lb 8.2 / 30.8 kg | 30 / 89 lb 13.6 / 40.4 kg | 46 / 123 lb 20.9 / 55.8 kg | 65 / 164 lb 29.5 / 74.4 kg |
| 140 lb 63.5 kg | 19 / 72 lb 8.6 / 32.7 kg | 32 / 94 lb 14.5 / 42.6 kg | 49 / 129 lb 22.2 / 58.5 kg | 69 / 172 lb 31.3 / 78 kg |
| 150 lb 68 kg | 20 / 75 lb 9.1 / 34 kg | 33 / 98 lb 15 / 44.5 kg | 51 / 135 lb 23.1 / 61.2 kg | 72 / 180 lb 32.7 / 81.6 kg |
| 160 lb 72.6 kg | 21 / 78 lb 9.5 / 35.4 kg | 34 / 102 lb 15.4 / 46.3 kg | 53 / 141 lb 24 / 64 kg | 75 / 188 lb 34 / 85.3 kg |
| 170 lb 77.1 kg | 22 / 82 lb 10 / 37.2 kg | 36 / 107 lb 16.3 / 48.5 kg | 55 / 147 lb 24.9 / 66.7 kg | 78 / 196 lb 35.4 / 88.9 kg |
| 180 lb 81.6 kg | 23 / 85 lb 10.4 / 38.6 kg | 37 / 111 lb 16.8 / 50.3 kg | 58 / 152 lb 26.3 / 68.9 kg | 81 / 203 lb 36.7 / 92.1 kg |
| 190 lb 86.2 kg | 23 / 88 lb 10.4 / 39.9 kg | 39 / 115 lb 17.7 / 52.2 kg | 60 / 158 lb 27.2 / 71.7 kg | 84 / 211 lb 38.1 / 95.7 kg |
| 200 lb 90.7 kg | 24 / 91 lb 10.9 / 41.3 kg | 40 / 119 lb 18.1 / 54 kg | 62 / 164 lb 28.1 / 74.4 kg | 87 / 218 lb 39.5 / 98.9 kg |
| 210 lb 95.3 kg | 25 / 94 lb 11.3 / 42.6 kg | 41 / 123 lb 18.6 / 55.8 kg | 64 / 169 lb 29 / 76.7 kg | 90 / 225 lb 40.8 / 102.1 kg |
| 220 lb 99.8 kg | 26 / 97 lb 11.8 / 44 kg | 43 / 127 lb 19.5 / 57.6 kg | 66 / 174 lb 29.9 / 78.9 kg | 93 / 232 lb 42.2 / 105.2 kg |
| 230 lb 104.3 kg | 27 / 100 lb 12.2 / 45.4 kg | 44 / 130 lb 20 / 59 kg | 68 / 180 lb 30.8 / 81.6 kg | 96 / 239 lb 43.5 / 108.4 kg |
| 240 lb 108.9 kg | 27 / 103 lb 12.2 / 46.7 kg | 45 / 134 lb 20.4 / 60.8 kg | 70 / 185 lb 31.8 / 83.9 kg | 98 / 246 lb 44.5 / 111.6 kg |
How Your Standing Leg Curl 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 standing leg curl strength level
The standards use the sex-specific strength levels from the individual Standing Leg Curl 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 curl more 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 standing leg curl | Adjust standing leg curl targets to exact bodyweight with the two-thirds rule while preserving the one-working-leg machine setting and total-reps convention. |
| 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 Standing Leg Curl 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 standing leg curl 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.
60.8 → 112.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the standing leg curl standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the standing leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +73 lb +33.2 kg | +84 lb +38.1 kg | +111 lb +50.4 kg | +134 lb +60.8 kg |
| 130 lb 59 kg | +77 lb +34.9 kg | +89 lb +40.3 kg | +117 lb +53.1 kg | +141 lb +63.9 kg |
| 140 lb 63.5 kg | +81 lb +36.7 kg | +93 lb +42.2 kg | +123 lb +55.8 kg | +148 lb +67.1 kg |
| 150 lb 68 kg | +85 lb +38.5 kg | +97 lb +44 kg | +129 lb +58.5 kg | +156 lb +70.7 kg |
| 160 lb 72.6 kg | +89 lb +40.4 kg | +101 lb +45.8 kg | +134 lb +60.8 kg | +162 lb +73.5 kg |
| 170 lb 77.1 kg | +91 lb +41.3 kg | +106 lb +48.1 kg | +140 lb +63.5 kg | +169 lb +76.6 kg |
| 180 lb 81.6 kg | +95 lb +43.1 kg | +110 lb +49.9 kg | +146 lb +66.2 kg | +175 lb +79.4 kg |
| 190 lb 86.2 kg | +99 lb +44.9 kg | +114 lb +51.7 kg | +151 lb +68.5 kg | +182 lb +82.6 kg |
| 200 lb 90.7 kg | +103 lb +46.7 kg | +118 lb +53.5 kg | +156 lb +70.8 kg | +189 lb +85.7 kg |
| 210 lb 95.3 kg | +106 lb +48.1 kg | +122 lb +55.3 kg | +161 lb +73 kg | +195 lb +88.4 kg |
| 220 lb 99.8 kg | +110 lb +49.9 kg | +126 lb +57.1 kg | +166 lb +75.3 kg | +200 lb +90.8 kg |
| 230 lb 104.3 kg | +112 lb +50.8 kg | +129 lb +58.5 kg | +171 lb +77.6 kg | +206 lb +93.5 kg |
| 240 lb 108.9 kg | +115 lb +52.2 kg | +133 lb +60.3 kg | +176 lb +79.8 kg | +212 lb +96.1 kg |
| 250 lb 113.4 kg | +119 lb +54 kg | +137 lb +62.2 kg | +182 lb +82.5 kg | +219 lb +99.4 kg |
| 260 lb 117.9 kg | +122 lb +55.3 kg | +141 lb +63.9 kg | +186 lb +84.4 kg | +225 lb +102.1 kg |
| 270 lb 122.5 kg | +125 lb +56.7 kg | +144 lb +65.3 kg | +191 lb +86.6 kg | +230 lb +104.3 kg |
| 280 lb 127 kg | +128 lb +58 kg | +147 lb +66.6 kg | +195 lb +88.4 kg | +236 lb +107 kg |
| 290 lb 131.5 kg | +131 lb +59.4 kg | +151 lb +68.5 kg | +201 lb +91.1 kg | +241 lb +109.3 kg |
| 300 lb 136.1 kg | +134 lb +60.7 kg | +155 lb +70.3 kg | +205 lb +93 kg | +247 lb +112.1 kg |
How Women’s Standing Leg Curl 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.
37.2 → 67.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the standing leg curl standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the standing leg curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +42 lb +19.1 kg | +50 lb +22.7 kg | +64 lb +29 kg | +82 lb +37.2 kg |
| 110 lb 49.9 kg | +45 lb +20.4 kg | +53 lb +24.1 kg | +69 lb +31.3 kg | +87 lb +39.4 kg |
| 120 lb 54.4 kg | +48 lb +21.8 kg | +56 lb +25.4 kg | +72 lb +32.6 kg | +93 lb +42.2 kg |
| 130 lb 59 kg | +50 lb +22.6 kg | +59 lb +26.8 kg | +77 lb +34.9 kg | +99 lb +44.9 kg |
| 140 lb 63.5 kg | +53 lb +24.1 kg | +62 lb +28.1 kg | +80 lb +36.3 kg | +103 lb +46.7 kg |
| 150 lb 68 kg | +55 lb +24.9 kg | +65 lb +29.5 kg | +84 lb +38.1 kg | +108 lb +48.9 kg |
| 160 lb 72.6 kg | +57 lb +25.9 kg | +68 lb +30.9 kg | +88 lb +40 kg | +113 lb +51.3 kg |
| 170 lb 77.1 kg | +60 lb +27.2 kg | +71 lb +32.2 kg | +92 lb +41.8 kg | +118 lb +53.5 kg |
| 180 lb 81.6 kg | +62 lb +28.2 kg | +74 lb +33.5 kg | +94 lb +42.6 kg | +122 lb +55.4 kg |
| 190 lb 86.2 kg | +65 lb +29.5 kg | +76 lb +34.5 kg | +98 lb +44.5 kg | +127 lb +57.6 kg |
| 200 lb 90.7 kg | +67 lb +30.4 kg | +79 lb +35.9 kg | +102 lb +46.3 kg | +131 lb +59.4 kg |
| 210 lb 95.3 kg | +69 lb +31.3 kg | +82 lb +37.2 kg | +105 lb +47.7 kg | +135 lb +61.3 kg |
| 220 lb 99.8 kg | +71 lb +32.2 kg | +84 lb +38.1 kg | +108 lb +49 kg | +139 lb +63 kg |
| 230 lb 104.3 kg | +73 lb +33.2 kg | +86 lb +39 kg | +112 lb +50.8 kg | +143 lb +64.9 kg |
| 240 lb 108.9 kg | +76 lb +34.5 kg | +89 lb +40.4 kg | +115 lb +52.1 kg | +148 lb +67.1 kg |
Standing Leg Curl and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict standing leg curl and a barbell Romanian deadlift. Use strict canonical Standing Leg Curl and Romanian Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one standing-machine load setting on both legs
Enter the selected or loaded machine resistance used for one working leg at a time and total valid reps across both legs combined. Keep the same machine, load, pad setting, range, and strict execution on each leg. Do not count hip swing, torso heave, support-leg assistance, handle-yanking, stack bounce, partial reps, or seated, lying, cable, band, Nordic, or glute-ham substitutions.
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 Standing Leg Curl 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
- Standing Leg Curl — View the individual Standing Leg Curl standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Seated Leg Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Lying Leg Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Stiff-Leg Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.