Trap Bar Deadlift vs Romanian Deadlift Strength Standards
Compare your trap bar 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.
For Trap Bar Deadlift, enter total external weight. For Romanian Deadlift, enter total barbell weight. Use a strict, repeatable trap bar deadlift set that follows the canonical setup, range, and lockout rules 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.
Trap Bar Deadlift vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the trap bar 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 trap bar 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 Trap Bar 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 Trap Bar Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Trap Bar 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 | 140 / 98 lb 63.5 / 44.5 kg | 196 / 126 lb 88.9 / 57.2 kg | 252 / 175 lb 114.3 / 79.4 kg | 308 / 224 lb 139.7 / 101.6 kg |
| 130 lb 59 kg | 148 / 103 lb 67.1 / 46.7 kg | 207 / 133 lb 93.9 / 60.3 kg | 266 / 185 lb 120.7 / 83.9 kg | 325 / 236 lb 147.4 / 107 kg |
| 140 lb 63.5 kg | 155 / 109 lb 70.3 / 49.4 kg | 217 / 140 lb 98.4 / 63.5 kg | 279 / 194 lb 126.6 / 88 kg | 341 / 248 lb 154.7 / 112.5 kg |
| 150 lb 68 kg | 162 / 114 lb 73.5 / 51.7 kg | 227 / 146 lb 103 / 66.2 kg | 292 / 203 lb 132.4 / 92.1 kg | 357 / 260 lb 161.9 / 117.9 kg |
| 160 lb 72.6 kg | 169 / 119 lb 76.7 / 54 kg | 237 / 152 lb 107.5 / 68.9 kg | 305 / 212 lb 138.3 / 96.2 kg | 373 / 271 lb 169.2 / 122.9 kg |
| 170 lb 77.1 kg | 176 / 123 lb 79.8 / 55.8 kg | 247 / 159 lb 112 / 72.1 kg | 318 / 221 lb 144.2 / 100.2 kg | 388 / 282 lb 176 / 127.9 kg |
| 180 lb 81.6 kg | 183 / 128 lb 83 / 58.1 kg | 257 / 165 lb 116.6 / 74.8 kg | 330 / 230 lb 149.7 / 104.3 kg | 403 / 293 lb 182.8 / 132.9 kg |
| 190 lb 86.2 kg | 190 / 133 lb 86.2 / 60.3 kg | 266 / 171 lb 120.7 / 77.6 kg | 342 / 238 lb 155.1 / 108 kg | 418 / 304 lb 189.6 / 137.9 kg |
| 200 lb 90.7 kg | 197 / 138 lb 89.4 / 62.6 kg | 275 / 177 lb 124.7 / 80.3 kg | 354 / 246 lb 160.6 / 111.6 kg | 433 / 315 lb 196.4 / 142.9 kg |
| 210 lb 95.3 kg | 203 / 142 lb 92.1 / 64.4 kg | 284 / 183 lb 128.8 / 83 kg | 366 / 254 lb 166 / 115.2 kg | 447 / 325 lb 202.8 / 147.4 kg |
| 220 lb 99.8 kg | 210 / 147 lb 95.3 / 66.7 kg | 293 / 189 lb 132.9 / 85.7 kg | 377 / 262 lb 171 / 118.8 kg | 461 / 335 lb 209.1 / 152 kg |
| 230 lb 104.3 kg | 216 / 151 lb 98 / 68.5 kg | 302 / 194 lb 137 / 88 kg | 388 / 270 lb 176 / 122.5 kg | 475 / 345 lb 215.5 / 156.5 kg |
| 240 lb 108.9 kg | 222 / 155 lb 100.7 / 70.3 kg | 311 / 200 lb 141.1 / 90.7 kg | 400 / 278 lb 181.4 / 126.1 kg | 488 / 355 lb 221.4 / 161 kg |
| 250 lb 113.4 kg | 228 / 160 lb 103.4 / 72.6 kg | 319 / 205 lb 144.7 / 93 kg | 411 / 286 lb 186.4 / 129.7 kg | 502 / 365 lb 227.7 / 165.6 kg |
| 260 lb 117.9 kg | 234 / 164 lb 106.1 / 74.4 kg | 328 / 211 lb 148.8 / 95.7 kg | 422 / 293 lb 191.4 / 132.9 kg | 515 / 375 lb 233.6 / 170.1 kg |
| 270 lb 122.5 kg | 240 / 168 lb 108.9 / 76.2 kg | 336 / 216 lb 152.4 / 98 kg | 432 / 301 lb 196 / 136.5 kg | 528 / 384 lb 239.5 / 174.2 kg |
| 280 lb 127 kg | 246 / 172 lb 111.6 / 78 kg | 344 / 221 lb 156 / 100.2 kg | 443 / 308 lb 200.9 / 139.7 kg | 541 / 394 lb 245.4 / 178.7 kg |
| 290 lb 131.5 kg | 252 / 176 lb 114.3 / 79.8 kg | 353 / 227 lb 160.1 / 103 kg | 453 / 316 lb 205.5 / 143.3 kg | 554 / 403 lb 251.3 / 182.8 kg |
| 300 lb 136.1 kg | 258 / 180 lb 117 / 81.6 kg | 361 / 232 lb 163.7 / 105.2 kg | 464 / 323 lb 210.5 / 146.5 kg | 567 / 412 lb 257.2 / 186.9 kg |
Women’s Trap Bar Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Trap Bar 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 | 86 / 57 lb 39 / 25.9 kg | 126 / 75 lb 57.2 / 34 kg | 172 / 103 lb 78 / 46.7 kg | 217 / 137 lb 98.4 / 62.1 kg |
| 110 lb 49.9 kg | 92 / 61 lb 41.7 / 27.7 kg | 134 / 80 lb 60.8 / 36.3 kg | 183 / 110 lb 83 / 49.9 kg | 232 / 146 lb 105.2 / 66.2 kg |
| 120 lb 54.4 kg | 97 / 65 lb 44 / 29.5 kg | 142 / 84 lb 64.4 / 38.1 kg | 194 / 116 lb 88 / 52.6 kg | 246 / 155 lb 111.6 / 70.3 kg |
| 130 lb 59 kg | 103 / 68 lb 46.7 / 30.8 kg | 150 / 89 lb 68 / 40.4 kg | 205 / 123 lb 93 / 55.8 kg | 259 / 164 lb 117.5 / 74.4 kg |
| 140 lb 63.5 kg | 108 / 72 lb 49 / 32.7 kg | 158 / 94 lb 71.7 / 42.6 kg | 215 / 129 lb 97.5 / 58.5 kg | 272 / 172 lb 123.4 / 78 kg |
| 150 lb 68 kg | 113 / 75 lb 51.3 / 34 kg | 165 / 98 lb 74.8 / 44.5 kg | 225 / 135 lb 102.1 / 61.2 kg | 285 / 180 lb 129.3 / 81.6 kg |
| 160 lb 72.6 kg | 118 / 78 lb 53.5 / 35.4 kg | 172 / 102 lb 78 / 46.3 kg | 235 / 141 lb 106.6 / 64 kg | 298 / 188 lb 135.2 / 85.3 kg |
| 170 lb 77.1 kg | 123 / 82 lb 55.8 / 37.2 kg | 179 / 107 lb 81.2 / 48.5 kg | 245 / 147 lb 111.1 / 66.7 kg | 310 / 196 lb 140.6 / 88.9 kg |
| 180 lb 81.6 kg | 128 / 85 lb 58.1 / 38.6 kg | 186 / 111 lb 84.4 / 50.3 kg | 254 / 152 lb 115.2 / 68.9 kg | 322 / 203 lb 146.1 / 92.1 kg |
| 190 lb 86.2 kg | 132 / 88 lb 59.9 / 39.9 kg | 193 / 115 lb 87.5 / 52.2 kg | 263 / 158 lb 119.3 / 71.7 kg | 334 / 211 lb 151.5 / 95.7 kg |
| 200 lb 90.7 kg | 137 / 91 lb 62.1 / 41.3 kg | 200 / 119 lb 90.7 / 54 kg | 273 / 164 lb 123.8 / 74.4 kg | 345 / 218 lb 156.5 / 98.9 kg |
| 210 lb 95.3 kg | 141 / 94 lb 64 / 42.6 kg | 206 / 123 lb 93.4 / 55.8 kg | 282 / 169 lb 127.9 / 76.7 kg | 357 / 225 lb 161.9 / 102.1 kg |
| 220 lb 99.8 kg | 146 / 97 lb 66.2 / 44 kg | 213 / 127 lb 96.6 / 57.6 kg | 290 / 174 lb 131.5 / 78.9 kg | 368 / 232 lb 166.9 / 105.2 kg |
| 230 lb 104.3 kg | 150 / 100 lb 68 / 45.4 kg | 219 / 130 lb 99.3 / 59 kg | 299 / 180 lb 135.6 / 81.6 kg | 379 / 239 lb 171.9 / 108.4 kg |
| 240 lb 108.9 kg | 155 / 103 lb 70.3 / 46.7 kg | 226 / 134 lb 102.5 / 60.8 kg | 308 / 185 lb 139.7 / 83.9 kg | 390 / 246 lb 176.9 / 111.6 kg |
How Your Trap Bar 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 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 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 trap bar deadlift | Adjust trap bar 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 Trap Bar 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 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.
38.1 → 70.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the trap bar deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the trap bar deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −42 lb −19 kg | −70 lb −31.7 kg | −77 lb −34.9 kg | −84 lb −38.1 kg |
| 130 lb 59 kg | −45 lb −20.4 kg | −74 lb −33.6 kg | −81 lb −36.8 kg | −89 lb −40.4 kg |
| 140 lb 63.5 kg | −46 lb −20.9 kg | −77 lb −34.9 kg | −85 lb −38.6 kg | −93 lb −42.2 kg |
| 150 lb 68 kg | −48 lb −21.8 kg | −81 lb −36.8 kg | −89 lb −40.3 kg | −97 lb −44 kg |
| 160 lb 72.6 kg | −50 lb −22.7 kg | −85 lb −38.6 kg | −93 lb −42.1 kg | −102 lb −46.3 kg |
| 170 lb 77.1 kg | −53 lb −24 kg | −88 lb −39.9 kg | −97 lb −44 kg | −106 lb −48.1 kg |
| 180 lb 81.6 kg | −55 lb −24.9 kg | −92 lb −41.8 kg | −100 lb −45.4 kg | −110 lb −49.9 kg |
| 190 lb 86.2 kg | −57 lb −25.9 kg | −95 lb −43.1 kg | −104 lb −47.1 kg | −114 lb −51.7 kg |
| 200 lb 90.7 kg | −59 lb −26.8 kg | −98 lb −44.4 kg | −108 lb −49 kg | −118 lb −53.5 kg |
| 210 lb 95.3 kg | −61 lb −27.7 kg | −101 lb −45.8 kg | −112 lb −50.8 kg | −122 lb −55.4 kg |
| 220 lb 99.8 kg | −63 lb −28.6 kg | −104 lb −47.2 kg | −115 lb −52.2 kg | −126 lb −57.1 kg |
| 230 lb 104.3 kg | −65 lb −29.5 kg | −108 lb −49 kg | −118 lb −53.5 kg | −130 lb −59 kg |
| 240 lb 108.9 kg | −67 lb −30.4 kg | −111 lb −50.4 kg | −122 lb −55.3 kg | −133 lb −60.4 kg |
| 250 lb 113.4 kg | −68 lb −30.8 kg | −114 lb −51.7 kg | −125 lb −56.7 kg | −137 lb −62.1 kg |
| 260 lb 117.9 kg | −70 lb −31.7 kg | −117 lb −53.1 kg | −129 lb −58.5 kg | −140 lb −63.5 kg |
| 270 lb 122.5 kg | −72 lb −32.7 kg | −120 lb −54.4 kg | −131 lb −59.5 kg | −144 lb −65.3 kg |
| 280 lb 127 kg | −74 lb −33.6 kg | −123 lb −55.8 kg | −135 lb −61.2 kg | −147 lb −66.7 kg |
| 290 lb 131.5 kg | −76 lb −34.5 kg | −126 lb −57.1 kg | −137 lb −62.2 kg | −151 lb −68.5 kg |
| 300 lb 136.1 kg | −78 lb −35.4 kg | −129 lb −58.5 kg | −141 lb −64 kg | −155 lb −70.3 kg |
How Women’s Trap Bar 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.
36.3 → 65.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the trap bar deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the trap bar deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −29 lb −13.1 kg | −51 lb −23.2 kg | −69 lb −31.3 kg | −80 lb −36.3 kg |
| 110 lb 49.9 kg | −31 lb −14 kg | −54 lb −24.5 kg | −73 lb −33.1 kg | −86 lb −39 kg |
| 120 lb 54.4 kg | −32 lb −14.5 kg | −58 lb −26.3 kg | −78 lb −35.4 kg | −91 lb −41.3 kg |
| 130 lb 59 kg | −35 lb −15.9 kg | −61 lb −27.6 kg | −82 lb −37.2 kg | −95 lb −43.1 kg |
| 140 lb 63.5 kg | −36 lb −16.3 kg | −64 lb −29.1 kg | −86 lb −39 kg | −100 lb −45.4 kg |
| 150 lb 68 kg | −38 lb −17.3 kg | −67 lb −30.3 kg | −90 lb −40.9 kg | −105 lb −47.7 kg |
| 160 lb 72.6 kg | −40 lb −18.1 kg | −70 lb −31.7 kg | −94 lb −42.6 kg | −110 lb −49.9 kg |
| 170 lb 77.1 kg | −41 lb −18.6 kg | −72 lb −32.7 kg | −98 lb −44.4 kg | −114 lb −51.7 kg |
| 180 lb 81.6 kg | −43 lb −19.5 kg | −75 lb −34.1 kg | −102 lb −46.3 kg | −119 lb −54 kg |
| 190 lb 86.2 kg | −44 lb −20 kg | −78 lb −35.3 kg | −105 lb −47.6 kg | −123 lb −55.8 kg |
| 200 lb 90.7 kg | −46 lb −20.8 kg | −81 lb −36.7 kg | −109 lb −49.4 kg | −127 lb −57.6 kg |
| 210 lb 95.3 kg | −47 lb −21.4 kg | −83 lb −37.6 kg | −113 lb −51.2 kg | −132 lb −59.8 kg |
| 220 lb 99.8 kg | −49 lb −22.2 kg | −86 lb −39 kg | −116 lb −52.6 kg | −136 lb −61.7 kg |
| 230 lb 104.3 kg | −50 lb −22.6 kg | −89 lb −40.3 kg | −119 lb −54 kg | −140 lb −63.5 kg |
| 240 lb 108.9 kg | −52 lb −23.6 kg | −92 lb −41.7 kg | −123 lb −55.8 kg | −144 lb −65.3 kg |
Trap Bar Deadlift and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict trap bar deadlift and a barbell Romanian deadlift. Use strict Trap Bar Deadlift and Romanian Deadlift sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
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.
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 Trap Bar Deadlift set and one recent Romanian Deadlift set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Trap Bar Deadlift — View the individual Trap Bar Deadlift standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift 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.