Stiff Leg Deadlift vs Romanian Deadlift Strength Standards
Compare your stiff-leg deadlift 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 total barbell weight for both lifts. Use a raw floor-start stiff-leg deadlift with soft knees, a close bar path, full standing lockout, and a floor reset between reps 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.
Stiff Leg Deadlift vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the stiff-leg deadlift 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 stiff-leg deadlift 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 Stiff-Leg Deadlift / 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 Stiff-Leg Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Stiff-Leg Deadlift; 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 | 91 / 98 lb 41.3 / 44.5 kg | 116 / 126 lb 52.6 / 57.2 kg | 160 / 175 lb 72.6 / 79.4 kg | 205 / 224 lb 93 / 101.6 kg |
| 130 lb 59 kg | 96 / 103 lb 43.5 / 46.7 kg | 123 / 133 lb 55.8 / 60.3 kg | 169 / 185 lb 76.7 / 83.9 kg | 217 / 236 lb 98.4 / 107 kg |
| 140 lb 63.5 kg | 101 / 109 lb 45.8 / 49.4 kg | 129 / 140 lb 58.5 / 63.5 kg | 178 / 194 lb 80.7 / 88 kg | 228 / 248 lb 103.4 / 112.5 kg |
| 150 lb 68 kg | 106 / 114 lb 48.1 / 51.7 kg | 135 / 146 lb 61.2 / 66.2 kg | 186 / 203 lb 84.4 / 92.1 kg | 238 / 260 lb 108 / 117.9 kg |
| 160 lb 72.6 kg | 111 / 119 lb 50.3 / 54 kg | 141 / 152 lb 64 / 68.9 kg | 194 / 212 lb 88 / 96.2 kg | 249 / 271 lb 112.9 / 122.9 kg |
| 170 lb 77.1 kg | 115 / 123 lb 52.2 / 55.8 kg | 147 / 159 lb 66.7 / 72.1 kg | 202 / 221 lb 91.6 / 100.2 kg | 259 / 282 lb 117.5 / 127.9 kg |
| 180 lb 81.6 kg | 120 / 128 lb 54.4 / 58.1 kg | 152 / 165 lb 68.9 / 74.8 kg | 210 / 230 lb 95.3 / 104.3 kg | 269 / 293 lb 122 / 132.9 kg |
| 190 lb 86.2 kg | 124 / 133 lb 56.2 / 60.3 kg | 158 / 171 lb 71.7 / 77.6 kg | 218 / 238 lb 98.9 / 108 kg | 279 / 304 lb 126.6 / 137.9 kg |
| 200 lb 90.7 kg | 128 / 138 lb 58.1 / 62.6 kg | 163 / 177 lb 73.9 / 80.3 kg | 226 / 246 lb 102.5 / 111.6 kg | 289 / 315 lb 131.1 / 142.9 kg |
| 210 lb 95.3 kg | 133 / 142 lb 60.3 / 64.4 kg | 169 / 183 lb 76.7 / 83 kg | 233 / 254 lb 105.7 / 115.2 kg | 298 / 325 lb 135.2 / 147.4 kg |
| 220 lb 99.8 kg | 137 / 147 lb 62.1 / 66.7 kg | 174 / 189 lb 78.9 / 85.7 kg | 240 / 262 lb 108.9 / 118.8 kg | 308 / 335 lb 139.7 / 152 kg |
| 230 lb 104.3 kg | 141 / 151 lb 64 / 68.5 kg | 179 / 194 lb 81.2 / 88 kg | 248 / 270 lb 112.5 / 122.5 kg | 317 / 345 lb 143.8 / 156.5 kg |
| 240 lb 108.9 kg | 145 / 155 lb 65.8 / 70.3 kg | 185 / 200 lb 83.9 / 90.7 kg | 255 / 278 lb 115.7 / 126.1 kg | 326 / 355 lb 147.9 / 161 kg |
| 250 lb 113.4 kg | 149 / 160 lb 67.6 / 72.6 kg | 190 / 205 lb 86.2 / 93 kg | 262 / 286 lb 118.8 / 129.7 kg | 335 / 365 lb 152 / 165.6 kg |
| 260 lb 117.9 kg | 153 / 164 lb 69.4 / 74.4 kg | 195 / 211 lb 88.5 / 95.7 kg | 269 / 293 lb 122 / 132.9 kg | 344 / 375 lb 156 / 170.1 kg |
| 270 lb 122.5 kg | 157 / 168 lb 71.2 / 76.2 kg | 200 / 216 lb 90.7 / 98 kg | 276 / 301 lb 125.2 / 136.5 kg | 353 / 384 lb 160.1 / 174.2 kg |
| 280 lb 127 kg | 161 / 172 lb 73 / 78 kg | 205 / 221 lb 93 / 100.2 kg | 282 / 308 lb 127.9 / 139.7 kg | 361 / 394 lb 163.7 / 178.7 kg |
| 290 lb 131.5 kg | 164 / 176 lb 74.4 / 79.8 kg | 209 / 227 lb 94.8 / 103 kg | 289 / 316 lb 131.1 / 143.3 kg | 370 / 403 lb 167.8 / 182.8 kg |
| 300 lb 136.1 kg | 168 / 180 lb 76.2 / 81.6 kg | 214 / 232 lb 97.1 / 105.2 kg | 296 / 323 lb 134.3 / 146.5 kg | 378 / 412 lb 171.5 / 186.9 kg |
Women’s Stiff-Leg Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Stiff-Leg Deadlift; 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 | 53 / 57 lb 24 / 25.9 kg | 69 / 75 lb 31.3 / 34 kg | 95 / 103 lb 43.1 / 46.7 kg | 126 / 137 lb 57.2 / 62.1 kg |
| 110 lb 49.9 kg | 56 / 61 lb 25.4 / 27.7 kg | 73 / 80 lb 33.1 / 36.3 kg | 102 / 110 lb 46.3 / 49.9 kg | 134 / 146 lb 60.8 / 66.2 kg |
| 120 lb 54.4 kg | 59 / 65 lb 26.8 / 29.5 kg | 78 / 84 lb 35.4 / 38.1 kg | 108 / 116 lb 49 / 52.6 kg | 142 / 155 lb 64.4 / 70.3 kg |
| 130 lb 59 kg | 63 / 68 lb 28.6 / 30.8 kg | 82 / 89 lb 37.2 / 40.4 kg | 114 / 123 lb 51.7 / 55.8 kg | 150 / 164 lb 68 / 74.4 kg |
| 140 lb 63.5 kg | 66 / 72 lb 29.9 / 32.7 kg | 86 / 94 lb 39 / 42.6 kg | 119 / 129 lb 54 / 58.5 kg | 158 / 172 lb 71.7 / 78 kg |
| 150 lb 68 kg | 69 / 75 lb 31.3 / 34 kg | 90 / 98 lb 40.8 / 44.5 kg | 125 / 135 lb 56.7 / 61.2 kg | 165 / 180 lb 74.8 / 81.6 kg |
| 160 lb 72.6 kg | 72 / 78 lb 32.7 / 35.4 kg | 94 / 102 lb 42.6 / 46.3 kg | 130 / 141 lb 59 / 64 kg | 172 / 188 lb 78 / 85.3 kg |
| 170 lb 77.1 kg | 75 / 82 lb 34 / 37.2 kg | 98 / 107 lb 44.5 / 48.5 kg | 136 / 147 lb 61.7 / 66.7 kg | 179 / 196 lb 81.2 / 88.9 kg |
| 180 lb 81.6 kg | 78 / 85 lb 35.4 / 38.6 kg | 102 / 111 lb 46.3 / 50.3 kg | 141 / 152 lb 64 / 68.9 kg | 186 / 203 lb 84.4 / 92.1 kg |
| 190 lb 86.2 kg | 81 / 88 lb 36.7 / 39.9 kg | 105 / 115 lb 47.6 / 52.2 kg | 146 / 158 lb 66.2 / 71.7 kg | 193 / 211 lb 87.5 / 95.7 kg |
| 200 lb 90.7 kg | 84 / 91 lb 38.1 / 41.3 kg | 109 / 119 lb 49.4 / 54 kg | 151 / 164 lb 68.5 / 74.4 kg | 200 / 218 lb 90.7 / 98.9 kg |
| 210 lb 95.3 kg | 86 / 94 lb 39 / 42.6 kg | 113 / 123 lb 51.3 / 55.8 kg | 156 / 169 lb 70.8 / 76.7 kg | 206 / 225 lb 93.4 / 102.1 kg |
| 220 lb 99.8 kg | 89 / 97 lb 40.4 / 44 kg | 116 / 127 lb 52.6 / 57.6 kg | 161 / 174 lb 73 / 78.9 kg | 213 / 232 lb 96.6 / 105.2 kg |
| 230 lb 104.3 kg | 92 / 100 lb 41.7 / 45.4 kg | 120 / 130 lb 54.4 / 59 kg | 166 / 180 lb 75.3 / 81.6 kg | 219 / 239 lb 99.3 / 108.4 kg |
| 240 lb 108.9 kg | 94 / 103 lb 42.6 / 46.7 kg | 123 / 134 lb 55.8 / 60.8 kg | 171 / 185 lb 77.6 / 83.9 kg | 226 / 246 lb 102.5 / 111.6 kg |
How Your Stiff Leg Deadlift 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 stiff-leg deadlift strength level
The standards use the sex-specific targets from the individual Stiff-Leg 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 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 stiff-leg deadlift | Adjust stiff-leg deadlift targets to exact bodyweight with the two-thirds rule. |
| 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 Stiff Leg Deadlift 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 stiff-leg 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.
8.6 → 15.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the stiff-leg deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the stiff-leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +10 lb +4.6 kg | +15 lb +6.8 kg | +19 lb +8.6 kg |
| 130 lb 59 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +16 lb +7.2 kg | +19 lb +8.6 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | +11 lb +5 kg | +16 lb +7.3 kg | +20 lb +9.1 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | +11 lb +5 kg | +17 lb +7.7 kg | +22 lb +9.9 kg |
| 160 lb 72.6 kg | +8 lb +3.7 kg | +11 lb +4.9 kg | +18 lb +8.2 kg | +22 lb +10 kg |
| 170 lb 77.1 kg | +8 lb +3.6 kg | +12 lb +5.4 kg | +19 lb +8.6 kg | +23 lb +10.4 kg |
| 180 lb 81.6 kg | +8 lb +3.7 kg | +13 lb +5.9 kg | +20 lb +9 kg | +24 lb +10.9 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +20 lb +9.1 kg | +25 lb +11.3 kg |
| 200 lb 90.7 kg | +10 lb +4.5 kg | +14 lb +6.4 kg | +20 lb +9.1 kg | +26 lb +11.8 kg |
| 210 lb 95.3 kg | +9 lb +4.1 kg | +14 lb +6.3 kg | +21 lb +9.5 kg | +27 lb +12.2 kg |
| 220 lb 99.8 kg | +10 lb +4.6 kg | +15 lb +6.8 kg | +22 lb +9.9 kg | +27 lb +12.3 kg |
| 230 lb 104.3 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +22 lb +10 kg | +28 lb +12.7 kg |
| 240 lb 108.9 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +23 lb +10.4 kg | +29 lb +13.1 kg |
| 250 lb 113.4 kg | +11 lb +5 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +30 lb +13.6 kg |
| 260 lb 117.9 kg | +11 lb +5 kg | +16 lb +7.2 kg | +24 lb +10.9 kg | +31 lb +14.1 kg |
| 270 lb 122.5 kg | +11 lb +5 kg | +16 lb +7.3 kg | +25 lb +11.3 kg | +31 lb +14.1 kg |
| 280 lb 127 kg | +11 lb +5 kg | +16 lb +7.2 kg | +26 lb +11.8 kg | +33 lb +15 kg |
| 290 lb 131.5 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +27 lb +12.2 kg | +33 lb +15 kg |
| 300 lb 136.1 kg | +12 lb +5.4 kg | +18 lb +8.1 kg | +27 lb +12.2 kg | +34 lb +15.4 kg |
How Women’s Stiff Leg Deadlift 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.
4.9 → 9.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the stiff-leg deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the stiff-leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +4 lb +1.9 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +11 lb +4.9 kg |
| 110 lb 49.9 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +12 lb +5.4 kg |
| 120 lb 54.4 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | +5 lb +2.2 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +14 lb +6.4 kg |
| 140 lb 63.5 kg | +6 lb +2.8 kg | +8 lb +3.6 kg | +10 lb +4.5 kg | +14 lb +6.3 kg |
| 150 lb 68 kg | +6 lb +2.7 kg | +8 lb +3.7 kg | +10 lb +4.5 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | +6 lb +2.7 kg | +8 lb +3.7 kg | +11 lb +5 kg | +16 lb +7.3 kg |
| 170 lb 77.1 kg | +7 lb +3.2 kg | +9 lb +4 kg | +11 lb +5 kg | +17 lb +7.7 kg |
| 180 lb 81.6 kg | +7 lb +3.2 kg | +9 lb +4 kg | +11 lb +4.9 kg | +17 lb +7.7 kg |
| 190 lb 86.2 kg | +7 lb +3.2 kg | +10 lb +4.6 kg | +12 lb +5.5 kg | +18 lb +8.2 kg |
| 200 lb 90.7 kg | +7 lb +3.2 kg | +10 lb +4.6 kg | +13 lb +5.9 kg | +18 lb +8.2 kg |
| 210 lb 95.3 kg | +8 lb +3.6 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +19 lb +8.7 kg |
| 220 lb 99.8 kg | +8 lb +3.6 kg | +11 lb +5 kg | +13 lb +5.9 kg | +19 lb +8.6 kg |
| 230 lb 104.3 kg | +8 lb +3.7 kg | +10 lb +4.6 kg | +14 lb +6.3 kg | +20 lb +9.1 kg |
| 240 lb 108.9 kg | +9 lb +4.1 kg | +11 lb +5 kg | +14 lb +6.3 kg | +20 lb +9.1 kg |
Stiff Leg Deadlift and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a raw barbell stiff-leg deadlift and a barbell Romanian deadlift. Use a floor-reset stiff-leg deadlift with minimal knee bend and a standing-start Romanian deadlift to repeatable hamstring-limited depth. Do not substitute conventional, deficit, rack, touch-and-go, Smith, machine, partial, or equipped variations.
Use a floor-start stiff-leg deadlift with minimal knee bend
Begin each rep with the bar motionless on the floor, keep only a soft knee bend, hinge with the bar close, and finish fully upright. Enter total barbell weight. Do not use a Romanian or conventional deadlift, deficit or rack pull, touch-and-go bounce, Smith or machine variation, partial rep, or equipped lift.
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 stiff-leg deadlift set and one recent Romanian deadlift set
Enter total barbell weight and a whole number from 1 to 12 reps for each lift. Pounds and kilograms can be mixed. Use clean, difficult sets that meet each lift’s start, knee-angle, depth, bar-path, and lockout rules.
Related Tools
- Barbell Stiff-Leg Deadlift — View the individual Stiff-Leg Deadlift standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Barbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.