Trap Bar Deadlift vs Goblet Squat Strength Standards
Compare your trap bar deadlift and goblet squat 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, repeatable trap bar deadlift set that follows the canonical setup, range, and lockout rules and a goblet squat with one dumbbell or kettlebell held at chest height, hip crease below the knee, upright controlled torso, and full hip and knee lockout. 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.
Trap Bar Deadlift vs Goblet Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the trap bar deadlift and goblet squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your trap bar deadlift and goblet squat.
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 Trap Bar Deadlift / Goblet Squat, 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 Trap Bar Deadlift vs Goblet Squat Standards
How to read the table: The first number is Trap Bar Deadlift; the second is Goblet Squat. 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 | 140 / 56 lb 63.5 / 25.4 kg | 196 / 80 lb 88.9 / 36.3 kg | 252 / 112 lb 114.3 / 50.8 kg | 308 / 147 lb 139.7 / 66.7 kg |
| 130 lb 59 kg | 148 / 59 lb 67.1 / 26.8 kg | 207 / 84 lb 93.9 / 38.1 kg | 266 / 118 lb 120.7 / 53.5 kg | 325 / 155 lb 147.4 / 70.3 kg |
| 140 lb 63.5 kg | 155 / 62 lb 70.3 / 28.1 kg | 217 / 88 lb 98.4 / 39.9 kg | 279 / 124 lb 126.6 / 56.2 kg | 341 / 163 lb 154.7 / 73.9 kg |
| 150 lb 68 kg | 162 / 65 lb 73.5 / 29.5 kg | 227 / 92 lb 103 / 41.7 kg | 292 / 130 lb 132.4 / 59 kg | 357 / 171 lb 161.9 / 77.6 kg |
| 160 lb 72.6 kg | 169 / 68 lb 76.7 / 30.8 kg | 237 / 96 lb 107.5 / 43.5 kg | 305 / 136 lb 138.3 / 61.7 kg | 373 / 178 lb 169.2 / 80.7 kg |
| 170 lb 77.1 kg | 176 / 71 lb 79.8 / 32.2 kg | 247 / 100 lb 112 / 45.4 kg | 318 / 141 lb 144.2 / 64 kg | 388 / 186 lb 176 / 84.4 kg |
| 180 lb 81.6 kg | 183 / 73 lb 83 / 33.1 kg | 257 / 104 lb 116.6 / 47.2 kg | 330 / 147 lb 149.7 / 66.7 kg | 403 / 193 lb 182.8 / 87.5 kg |
| 190 lb 86.2 kg | 190 / 76 lb 86.2 / 34.5 kg | 266 / 108 lb 120.7 / 49 kg | 342 / 152 lb 155.1 / 68.9 kg | 418 / 200 lb 189.6 / 90.7 kg |
| 200 lb 90.7 kg | 197 / 79 lb 89.4 / 35.8 kg | 275 / 112 lb 124.7 / 50.8 kg | 354 / 157 lb 160.6 / 71.2 kg | 433 / 207 lb 196.4 / 93.9 kg |
| 210 lb 95.3 kg | 203 / 81 lb 92.1 / 36.7 kg | 284 / 115 lb 128.8 / 52.2 kg | 366 / 162 lb 166 / 73.5 kg | 447 / 214 lb 202.8 / 97.1 kg |
| 220 lb 99.8 kg | 210 / 84 lb 95.3 / 38.1 kg | 293 / 119 lb 132.9 / 54 kg | 377 / 168 lb 171 / 76.2 kg | 461 / 221 lb 209.1 / 100.2 kg |
| 230 lb 104.3 kg | 216 / 86 lb 98 / 39 kg | 302 / 123 lb 137 / 55.8 kg | 388 / 173 lb 176 / 78.5 kg | 475 / 227 lb 215.5 / 103 kg |
| 240 lb 108.9 kg | 222 / 89 lb 100.7 / 40.4 kg | 311 / 126 lb 141.1 / 57.2 kg | 400 / 178 lb 181.4 / 80.7 kg | 488 / 234 lb 221.4 / 106.1 kg |
| 250 lb 113.4 kg | 228 / 91 lb 103.4 / 41.3 kg | 319 / 130 lb 144.7 / 59 kg | 411 / 183 lb 186.4 / 83 kg | 502 / 240 lb 227.7 / 108.9 kg |
| 260 lb 117.9 kg | 234 / 94 lb 106.1 / 42.6 kg | 328 / 133 lb 148.8 / 60.3 kg | 422 / 187 lb 191.4 / 84.8 kg | 515 / 247 lb 233.6 / 112 kg |
| 270 lb 122.5 kg | 240 / 96 lb 108.9 / 43.5 kg | 336 / 137 lb 152.4 / 62.1 kg | 432 / 192 lb 196 / 87.1 kg | 528 / 253 lb 239.5 / 114.8 kg |
| 280 lb 127 kg | 246 / 98 lb 111.6 / 44.5 kg | 344 / 140 lb 156 / 63.5 kg | 443 / 197 lb 200.9 / 89.4 kg | 541 / 259 lb 245.4 / 117.5 kg |
| 290 lb 131.5 kg | 252 / 101 lb 114.3 / 45.8 kg | 353 / 143 lb 160.1 / 64.9 kg | 453 / 201 lb 205.5 / 91.2 kg | 554 / 265 lb 251.3 / 120.2 kg |
| 300 lb 136.1 kg | 258 / 103 lb 117 / 46.7 kg | 361 / 146 lb 163.7 / 66.2 kg | 464 / 206 lb 210.5 / 93.4 kg | 567 / 271 lb 257.2 / 122.9 kg |
Women’s Trap Bar Deadlift vs Goblet Squat Standards
How to read the table: The first number is Trap Bar Deadlift; the second is Goblet Squat. 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 | 86 / 40 lb 39 / 18.1 kg | 126 / 60 lb 57.2 / 27.2 kg | 172 / 82 lb 78 / 37.2 kg | 217 / 105 lb 98.4 / 47.6 kg |
| 110 lb 49.9 kg | 92 / 43 lb 41.7 / 19.5 kg | 134 / 63 lb 60.8 / 28.6 kg | 183 / 88 lb 83 / 39.9 kg | 232 / 112 lb 105.2 / 50.8 kg |
| 120 lb 54.4 kg | 97 / 46 lb 44 / 20.9 kg | 142 / 67 lb 64.4 / 30.4 kg | 194 / 93 lb 88 / 42.2 kg | 246 / 119 lb 111.6 / 54 kg |
| 130 lb 59 kg | 103 / 48 lb 46.7 / 21.8 kg | 150 / 71 lb 68 / 32.2 kg | 205 / 98 lb 93 / 44.5 kg | 259 / 125 lb 117.5 / 56.7 kg |
| 140 lb 63.5 kg | 108 / 51 lb 49 / 23.1 kg | 158 / 74 lb 71.7 / 33.6 kg | 215 / 103 lb 97.5 / 46.7 kg | 272 / 132 lb 123.4 / 59.9 kg |
| 150 lb 68 kg | 113 / 53 lb 51.3 / 24 kg | 165 / 78 lb 74.8 / 35.4 kg | 225 / 108 lb 102.1 / 49 kg | 285 / 138 lb 129.3 / 62.6 kg |
| 160 lb 72.6 kg | 118 / 55 lb 53.5 / 24.9 kg | 172 / 81 lb 78 / 36.7 kg | 235 / 113 lb 106.6 / 51.3 kg | 298 / 144 lb 135.2 / 65.3 kg |
| 170 lb 77.1 kg | 123 / 58 lb 55.8 / 26.3 kg | 179 / 85 lb 81.2 / 38.6 kg | 245 / 117 lb 111.1 / 53.1 kg | 310 / 150 lb 140.6 / 68 kg |
| 180 lb 81.6 kg | 128 / 60 lb 58.1 / 27.2 kg | 186 / 88 lb 84.4 / 39.9 kg | 254 / 122 lb 115.2 / 55.3 kg | 322 / 156 lb 146.1 / 70.8 kg |
| 190 lb 86.2 kg | 132 / 62 lb 59.9 / 28.1 kg | 193 / 91 lb 87.5 / 41.3 kg | 263 / 126 lb 119.3 / 57.2 kg | 334 / 162 lb 151.5 / 73.5 kg |
| 200 lb 90.7 kg | 137 / 64 lb 62.1 / 29 kg | 200 / 94 lb 90.7 / 42.6 kg | 273 / 131 lb 123.8 / 59.4 kg | 345 / 167 lb 156.5 / 75.7 kg |
| 210 lb 95.3 kg | 141 / 66 lb 64 / 29.9 kg | 206 / 98 lb 93.4 / 44.5 kg | 282 / 135 lb 127.9 / 61.2 kg | 357 / 173 lb 161.9 / 78.5 kg |
| 220 lb 99.8 kg | 146 / 68 lb 66.2 / 30.8 kg | 213 / 101 lb 96.6 / 45.8 kg | 290 / 139 lb 131.5 / 63 kg | 368 / 178 lb 166.9 / 80.7 kg |
| 230 lb 104.3 kg | 150 / 70 lb 68 / 31.8 kg | 219 / 104 lb 99.3 / 47.2 kg | 299 / 144 lb 135.6 / 65.3 kg | 379 / 184 lb 171.9 / 83.5 kg |
| 240 lb 108.9 kg | 155 / 73 lb 70.3 / 33.1 kg | 226 / 107 lb 102.5 / 48.5 kg | 308 / 148 lb 139.7 / 67.1 kg | 390 / 189 lb 176.9 / 85.7 kg |
How Your Trap Bar Deadlift vs Goblet Squat 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 trap bar deadlift strength level
The standards use the sex-specific targets from the individual Trap Bar 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 goblet squat strength level
The goblet squat standards use the sex-specific standards from the individual Goblet Squat 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 squat more external load 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 trap bar deadlift | Adjust trap bar deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the goblet squat | Adjust goblet squat 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 Trap Bar Deadlift and Goblet Squat 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 goblet squat standard is higher; below zero means the trap bar 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.
73 → 134.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the trap bar deadlift standard. A plus sign means the goblet squat standard is higher. A minus sign means the trap bar deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −84 lb −38.1 kg | −116 lb −52.6 kg | −140 lb −63.5 kg | −161 lb −73 kg |
| 130 lb 59 kg | −89 lb −40.3 kg | −123 lb −55.8 kg | −148 lb −67.2 kg | −170 lb −77.1 kg |
| 140 lb 63.5 kg | −93 lb −42.2 kg | −129 lb −58.5 kg | −155 lb −70.4 kg | −178 lb −80.8 kg |
| 150 lb 68 kg | −97 lb −44 kg | −135 lb −61.3 kg | −162 lb −73.4 kg | −186 lb −84.3 kg |
| 160 lb 72.6 kg | −101 lb −45.9 kg | −141 lb −64 kg | −169 lb −76.6 kg | −195 lb −88.5 kg |
| 170 lb 77.1 kg | −105 lb −47.6 kg | −147 lb −66.6 kg | −177 lb −80.2 kg | −202 lb −91.6 kg |
| 180 lb 81.6 kg | −110 lb −49.9 kg | −153 lb −69.4 kg | −183 lb −83 kg | −210 lb −95.3 kg |
| 190 lb 86.2 kg | −114 lb −51.7 kg | −158 lb −71.7 kg | −190 lb −86.2 kg | −218 lb −98.9 kg |
| 200 lb 90.7 kg | −118 lb −53.6 kg | −163 lb −73.9 kg | −197 lb −89.4 kg | −226 lb −102.5 kg |
| 210 lb 95.3 kg | −122 lb −55.4 kg | −169 lb −76.6 kg | −204 lb −92.5 kg | −233 lb −105.7 kg |
| 220 lb 99.8 kg | −126 lb −57.2 kg | −174 lb −78.9 kg | −209 lb −94.8 kg | −240 lb −108.9 kg |
| 230 lb 104.3 kg | −130 lb −59 kg | −179 lb −81.2 kg | −215 lb −97.5 kg | −248 lb −112.5 kg |
| 240 lb 108.9 kg | −133 lb −60.3 kg | −185 lb −83.9 kg | −222 lb −100.7 kg | −254 lb −115.3 kg |
| 250 lb 113.4 kg | −137 lb −62.1 kg | −189 lb −85.7 kg | −228 lb −103.4 kg | −262 lb −118.8 kg |
| 260 lb 117.9 kg | −140 lb −63.5 kg | −195 lb −88.5 kg | −235 lb −106.6 kg | −268 lb −121.6 kg |
| 270 lb 122.5 kg | −144 lb −65.4 kg | −199 lb −90.3 kg | −240 lb −108.9 kg | −275 lb −124.7 kg |
| 280 lb 127 kg | −148 lb −67.1 kg | −204 lb −92.5 kg | −246 lb −111.5 kg | −282 lb −127.9 kg |
| 290 lb 131.5 kg | −151 lb −68.5 kg | −210 lb −95.2 kg | −252 lb −114.3 kg | −289 lb −131.1 kg |
| 300 lb 136.1 kg | −155 lb −70.3 kg | −215 lb −97.5 kg | −258 lb −117.1 kg | −296 lb −134.3 kg |
How Women’s Trap Bar Deadlift and Goblet Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
50.8 → 91.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the trap bar deadlift standard. A plus sign means the goblet squat standard is higher. A minus sign means the trap bar deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −46 lb −20.9 kg | −66 lb −30 kg | −90 lb −40.8 kg | −112 lb −50.8 kg |
| 110 lb 49.9 kg | −49 lb −22.2 kg | −71 lb −32.2 kg | −95 lb −43.1 kg | −120 lb −54.4 kg |
| 120 lb 54.4 kg | −51 lb −23.1 kg | −75 lb −34 kg | −101 lb −45.8 kg | −127 lb −57.6 kg |
| 130 lb 59 kg | −55 lb −24.9 kg | −79 lb −35.8 kg | −107 lb −48.5 kg | −134 lb −60.8 kg |
| 140 lb 63.5 kg | −57 lb −25.9 kg | −84 lb −38.1 kg | −112 lb −50.8 kg | −140 lb −63.5 kg |
| 150 lb 68 kg | −60 lb −27.3 kg | −87 lb −39.4 kg | −117 lb −53.1 kg | −147 lb −66.7 kg |
| 160 lb 72.6 kg | −63 lb −28.6 kg | −91 lb −41.3 kg | −122 lb −55.3 kg | −154 lb −69.9 kg |
| 170 lb 77.1 kg | −65 lb −29.5 kg | −94 lb −42.6 kg | −128 lb −58 kg | −160 lb −72.6 kg |
| 180 lb 81.6 kg | −68 lb −30.9 kg | −98 lb −44.5 kg | −132 lb −59.9 kg | −166 lb −75.3 kg |
| 190 lb 86.2 kg | −70 lb −31.8 kg | −102 lb −46.2 kg | −137 lb −62.1 kg | −172 lb −78 kg |
| 200 lb 90.7 kg | −73 lb −33.1 kg | −106 lb −48.1 kg | −142 lb −64.4 kg | −178 lb −80.8 kg |
| 210 lb 95.3 kg | −75 lb −34.1 kg | −108 lb −48.9 kg | −147 lb −66.7 kg | −184 lb −83.4 kg |
| 220 lb 99.8 kg | −78 lb −35.4 kg | −112 lb −50.8 kg | −151 lb −68.5 kg | −190 lb −86.2 kg |
| 230 lb 104.3 kg | −80 lb −36.2 kg | −115 lb −52.1 kg | −155 lb −70.3 kg | −195 lb −88.4 kg |
| 240 lb 108.9 kg | −82 lb −37.2 kg | −119 lb −54 kg | −160 lb −72.6 kg | −201 lb −91.2 kg |
Trap Bar Deadlift and Goblet Squat Exercises Used by This Calculator
This calculator uses a strict trap bar deadlift and a single-weight goblet squat. Use strict canonical Trap Bar Deadlift and Goblet Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Trap Bar Deadlift
High-handle trap bar deadlift only. Strapless, neutral grip, from floor to lockout. Load entered is total external load on the trap bar. If reps > 1 are entered, 1RM is estimated using the Epley/Brzycki blend. No age adjustment applied; adult lifter standards (18–50). Percentiles are tier-anchored approximations, not precise population statistics. Enter total external weight. Keep the same equipment and setup when retesting.
Keep one weight in the goblet position
Hold one dumbbell or kettlebell vertically at chest height for the full set, descend below parallel, and stand to full hip and knee extension without resting the weight on the thighs. Do not enter a barbell squat, double-kettlebell front squat, machine squat, partial rep, or assisted squat.
Enter one recent Trap Bar Deadlift result and one recent Goblet Squat result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Trap Bar Deadlift — View the individual Trap Bar Deadlift standards and next strength-level target.
- Goblet Squat — View the individual Goblet Squat standards and next strength-level target.
- Atlas Stone — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Clean and Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Clean — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Continental Clean — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.