Trap Bar Deadlift vs Trap Bar Romanian Deadlift Strength Standards
Compare your trap bar deadlift and trap bar romanian deadlift against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total external weight and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms. For the first exercise, strapless, neutral grip, from floor to lockout. For the second exercise, count reps that perform a top-down trap bar Romanian deadlift with controlled hip hinge, consistent lower range. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Trap Bar Deadlift vs Trap Bar Romanian Deadlift Strength Standards by Bodyweight
These bodyweight tables place the trap bar deadlift and trap bar romanian deadlift targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Trap Bar Deadlift / Trap Bar Romanian Deadlift, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Trap Bar Deadlift vs Trap Bar Romanian Deadlift Standards
How to read the table: The first number is Trap Bar Deadlift; the second is Trap Bar 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 / 115 lb 63.5 / 52.2 kg | 196 / 157 lb 88.9 / 71.2 kg | 252 / 207 lb 114.3 / 93.9 kg | 308 / 258 lb 139.7 / 117 kg |
| 130 lb 59 kg | 148 / 121 lb 67.1 / 54.9 kg | 207 / 165 lb 93.9 / 74.8 kg | 266 / 218 lb 120.7 / 98.9 kg | 325 / 272 lb 147.4 / 123.4 kg |
| 140 lb 63.5 kg | 155 / 127 lb 70.3 / 57.6 kg | 217 / 174 lb 98.4 / 78.9 kg | 279 / 229 lb 126.6 / 103.9 kg | 341 / 286 lb 154.7 / 129.7 kg |
| 150 lb 68 kg | 162 / 133 lb 73.5 / 60.3 kg | 227 / 182 lb 103 / 82.6 kg | 292 / 240 lb 132.4 / 108.9 kg | 357 / 299 lb 161.9 / 135.6 kg |
| 160 lb 72.6 kg | 169 / 139 lb 76.7 / 63 kg | 237 / 190 lb 107.5 / 86.2 kg | 305 / 251 lb 138.3 / 113.9 kg | 373 / 312 lb 169.2 / 141.5 kg |
| 170 lb 77.1 kg | 176 / 145 lb 79.8 / 65.8 kg | 247 / 198 lb 112 / 89.8 kg | 318 / 261 lb 144.2 / 118.4 kg | 388 / 325 lb 176 / 147.4 kg |
| 180 lb 81.6 kg | 183 / 150 lb 83 / 68 kg | 257 / 205 lb 116.6 / 93 kg | 330 / 271 lb 149.7 / 122.9 kg | 403 / 338 lb 182.8 / 153.3 kg |
| 190 lb 86.2 kg | 190 / 156 lb 86.2 / 70.8 kg | 266 / 213 lb 120.7 / 96.6 kg | 342 / 281 lb 155.1 / 127.5 kg | 418 / 350 lb 189.6 / 158.8 kg |
| 200 lb 90.7 kg | 197 / 161 lb 89.4 / 73 kg | 275 / 220 lb 124.7 / 99.8 kg | 354 / 291 lb 160.6 / 132 kg | 433 / 362 lb 196.4 / 164.2 kg |
| 210 lb 95.3 kg | 203 / 167 lb 92.1 / 75.7 kg | 284 / 228 lb 128.8 / 103.4 kg | 366 / 300 lb 166 / 136.1 kg | 447 / 374 lb 202.8 / 169.6 kg |
| 220 lb 99.8 kg | 210 / 172 lb 95.3 / 78 kg | 293 / 235 lb 132.9 / 106.6 kg | 377 / 310 lb 171 / 140.6 kg | 461 / 386 lb 209.1 / 175.1 kg |
| 230 lb 104.3 kg | 216 / 177 lb 98 / 80.3 kg | 302 / 242 lb 137 / 109.8 kg | 388 / 319 lb 176 / 144.7 kg | 475 / 398 lb 215.5 / 180.5 kg |
| 240 lb 108.9 kg | 222 / 182 lb 100.7 / 82.6 kg | 311 / 249 lb 141.1 / 112.9 kg | 400 / 328 lb 181.4 / 148.8 kg | 488 / 409 lb 221.4 / 185.5 kg |
| 250 lb 113.4 kg | 228 / 187 lb 103.4 / 84.8 kg | 319 / 256 lb 144.7 / 116.1 kg | 411 / 337 lb 186.4 / 152.9 kg | 502 / 420 lb 227.7 / 190.5 kg |
| 260 lb 117.9 kg | 234 / 192 lb 106.1 / 87.1 kg | 328 / 263 lb 148.8 / 119.3 kg | 422 / 346 lb 191.4 / 156.9 kg | 515 / 431 lb 233.6 / 195.5 kg |
| 270 lb 122.5 kg | 240 / 197 lb 108.9 / 89.4 kg | 336 / 269 lb 152.4 / 122 kg | 432 / 355 lb 196 / 161 kg | 528 / 442 lb 239.5 / 200.5 kg |
| 280 lb 127 kg | 246 / 202 lb 111.6 / 91.6 kg | 344 / 276 lb 156 / 125.2 kg | 443 / 364 lb 200.9 / 165.1 kg | 541 / 453 lb 245.4 / 205.5 kg |
| 290 lb 131.5 kg | 252 / 207 lb 114.3 / 93.9 kg | 353 / 282 lb 160.1 / 127.9 kg | 453 / 373 lb 205.5 / 169.2 kg | 554 / 464 lb 251.3 / 210.5 kg |
| 300 lb 136.1 kg | 258 / 212 lb 117 / 96.2 kg | 361 / 289 lb 163.7 / 131.1 kg | 464 / 381 lb 210.5 / 172.8 kg | 567 / 475 lb 257.2 / 215.5 kg |
Women’s Trap Bar Deadlift vs Trap Bar Romanian Deadlift Standards
How to read the table: The first number is Trap Bar Deadlift; the second is Trap Bar 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 / 66 lb 39 / 29.9 kg | 126 / 94 lb 57.2 / 42.6 kg | 172 / 126 lb 78 / 57.2 kg | 217 / 160 lb 98.4 / 72.6 kg |
| 110 lb 49.9 kg | 92 / 71 lb 41.7 / 32.2 kg | 134 / 100 lb 60.8 / 45.4 kg | 183 / 134 lb 83 / 60.8 kg | 232 / 171 lb 105.2 / 77.6 kg |
| 120 lb 54.4 kg | 97 / 75 lb 44 / 34 kg | 142 / 106 lb 64.4 / 48.1 kg | 194 / 142 lb 88 / 64.4 kg | 246 / 181 lb 111.6 / 82.1 kg |
| 130 lb 59 kg | 103 / 79 lb 46.7 / 35.8 kg | 150 / 112 lb 68 / 50.8 kg | 205 / 150 lb 93 / 68 kg | 259 / 191 lb 117.5 / 86.6 kg |
| 140 lb 63.5 kg | 108 / 83 lb 49 / 37.6 kg | 158 / 117 lb 71.7 / 53.1 kg | 215 / 158 lb 97.5 / 71.7 kg | 272 / 201 lb 123.4 / 91.2 kg |
| 150 lb 68 kg | 113 / 87 lb 51.3 / 39.5 kg | 165 / 123 lb 74.8 / 55.8 kg | 225 / 165 lb 102.1 / 74.8 kg | 285 / 210 lb 129.3 / 95.3 kg |
| 160 lb 72.6 kg | 118 / 91 lb 53.5 / 41.3 kg | 172 / 128 lb 78 / 58.1 kg | 235 / 172 lb 106.6 / 78 kg | 298 / 219 lb 135.2 / 99.3 kg |
| 170 lb 77.1 kg | 123 / 95 lb 55.8 / 43.1 kg | 179 / 134 lb 81.2 / 60.8 kg | 245 / 179 lb 111.1 / 81.2 kg | 310 / 228 lb 140.6 / 103.4 kg |
| 180 lb 81.6 kg | 128 / 98 lb 58.1 / 44.5 kg | 186 / 139 lb 84.4 / 63 kg | 254 / 186 lb 115.2 / 84.4 kg | 322 / 237 lb 146.1 / 107.5 kg |
| 190 lb 86.2 kg | 132 / 102 lb 59.9 / 46.3 kg | 193 / 144 lb 87.5 / 65.3 kg | 263 / 193 lb 119.3 / 87.5 kg | 334 / 246 lb 151.5 / 111.6 kg |
| 200 lb 90.7 kg | 137 / 105 lb 62.1 / 47.6 kg | 200 / 149 lb 90.7 / 67.6 kg | 273 / 200 lb 123.8 / 90.7 kg | 345 / 254 lb 156.5 / 115.2 kg |
| 210 lb 95.3 kg | 141 / 109 lb 64 / 49.4 kg | 206 / 154 lb 93.4 / 69.9 kg | 282 / 206 lb 127.9 / 93.4 kg | 357 / 263 lb 161.9 / 119.3 kg |
| 220 lb 99.8 kg | 146 / 112 lb 66.2 / 50.8 kg | 213 / 159 lb 96.6 / 72.1 kg | 290 / 213 lb 131.5 / 96.6 kg | 368 / 271 lb 166.9 / 122.9 kg |
| 230 lb 104.3 kg | 150 / 116 lb 68 / 52.6 kg | 219 / 164 lb 99.3 / 74.4 kg | 299 / 219 lb 135.6 / 99.3 kg | 379 / 279 lb 171.9 / 126.6 kg |
| 240 lb 108.9 kg | 155 / 119 lb 70.3 / 54 kg | 226 / 168 lb 102.5 / 76.2 kg | 308 / 226 lb 139.7 / 102.5 kg | 390 / 287 lb 176.9 / 130.2 kg |
How Your Trap Bar Deadlift vs Trap Bar Romanian Deadlift Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Trap Bar Deadlift vs Trap Bar Romanian 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 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 exact bodyweight with 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 trap bar romanian deadlift strength level
The trap bar 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.
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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 trap bar deadlift | Adjust trap bar deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the trap bar romanian 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 Trap Bar Deadlift and Trap Bar 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 trap bar 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.
Across 120–300 lb bodyweight, the Elite gap changes from 22.7 to 41.7 kg.
How to read the table: Every number is the trap bar romanian deadlift standard minus the trap bar deadlift standard. A plus sign means the trap bar 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 | −25 lb −11.3 kg | −39 lb −17.7 kg | −45 lb −20.4 kg | −50 lb −22.7 kg |
| 130 lb 59 kg | −27 lb −12.2 kg | −42 lb −19.1 kg | −48 lb −21.8 kg | −53 lb −24 kg |
| 140 lb 63.5 kg | −28 lb −12.7 kg | −43 lb −19.5 kg | −50 lb −22.7 kg | −55 lb −25 kg |
| 150 lb 68 kg | −29 lb −13.2 kg | −45 lb −20.4 kg | −52 lb −23.5 kg | −58 lb −26.3 kg |
| 160 lb 72.6 kg | −30 lb −13.7 kg | −47 lb −21.3 kg | −54 lb −24.4 kg | −61 lb −27.7 kg |
| 170 lb 77.1 kg | −31 lb −14 kg | −49 lb −22.2 kg | −57 lb −25.8 kg | −63 lb −28.6 kg |
| 180 lb 81.6 kg | −33 lb −15 kg | −52 lb −23.6 kg | −59 lb −26.8 kg | −65 lb −29.5 kg |
| 190 lb 86.2 kg | −34 lb −15.4 kg | −53 lb −24.1 kg | −61 lb −27.6 kg | −68 lb −30.8 kg |
| 200 lb 90.7 kg | −36 lb −16.4 kg | −55 lb −24.9 kg | −63 lb −28.6 kg | −71 lb −32.2 kg |
| 210 lb 95.3 kg | −36 lb −16.4 kg | −56 lb −25.4 kg | −66 lb −29.9 kg | −73 lb −33.2 kg |
| 220 lb 99.8 kg | −38 lb −17.3 kg | −58 lb −26.3 kg | −67 lb −30.4 kg | −75 lb −34 kg |
| 230 lb 104.3 kg | −39 lb −17.7 kg | −60 lb −27.2 kg | −69 lb −31.3 kg | −77 lb −35 kg |
| 240 lb 108.9 kg | −40 lb −18.1 kg | −62 lb −28.2 kg | −72 lb −32.6 kg | −79 lb −35.9 kg |
| 250 lb 113.4 kg | −41 lb −18.6 kg | −63 lb −28.6 kg | −74 lb −33.5 kg | −82 lb −37.2 kg |
| 260 lb 117.9 kg | −42 lb −19 kg | −65 lb −29.5 kg | −76 lb −34.5 kg | −84 lb −38.1 kg |
| 270 lb 122.5 kg | −43 lb −19.5 kg | −67 lb −30.4 kg | −77 lb −35 kg | −86 lb −39 kg |
| 280 lb 127 kg | −44 lb −20 kg | −68 lb −30.8 kg | −79 lb −35.8 kg | −88 lb −39.9 kg |
| 290 lb 131.5 kg | −45 lb −20.4 kg | −71 lb −32.2 kg | −80 lb −36.3 kg | −90 lb −40.8 kg |
| 300 lb 136.1 kg | −46 lb −20.8 kg | −72 lb −32.6 kg | −83 lb −37.7 kg | −92 lb −41.7 kg |
How Women’s Trap Bar Deadlift and Trap Bar Romanian Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 25.8 to 46.7 kg.
How to read the table: Every number is the trap bar romanian deadlift standard minus the trap bar deadlift standard. A plus sign means the trap bar 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 | −20 lb −9.1 kg | −32 lb −14.6 kg | −46 lb −20.8 kg | −57 lb −25.8 kg |
| 110 lb 49.9 kg | −21 lb −9.5 kg | −34 lb −15.4 kg | −49 lb −22.2 kg | −61 lb −27.6 kg |
| 120 lb 54.4 kg | −22 lb −10 kg | −36 lb −16.3 kg | −52 lb −23.6 kg | −65 lb −29.5 kg |
| 130 lb 59 kg | −24 lb −10.9 kg | −38 lb −17.2 kg | −55 lb −25 kg | −68 lb −30.9 kg |
| 140 lb 63.5 kg | −25 lb −11.4 kg | −41 lb −18.6 kg | −57 lb −25.8 kg | −71 lb −32.2 kg |
| 150 lb 68 kg | −26 lb −11.8 kg | −42 lb −19 kg | −60 lb −27.3 kg | −75 lb −34 kg |
| 160 lb 72.6 kg | −27 lb −12.2 kg | −44 lb −19.9 kg | −63 lb −28.6 kg | −79 lb −35.9 kg |
| 170 lb 77.1 kg | −28 lb −12.7 kg | −45 lb −20.4 kg | −66 lb −29.9 kg | −82 lb −37.2 kg |
| 180 lb 81.6 kg | −30 lb −13.6 kg | −47 lb −21.4 kg | −68 lb −30.8 kg | −85 lb −38.6 kg |
| 190 lb 86.2 kg | −30 lb −13.6 kg | −49 lb −22.2 kg | −70 lb −31.8 kg | −88 lb −39.9 kg |
| 200 lb 90.7 kg | −32 lb −14.5 kg | −51 lb −23.1 kg | −73 lb −33.1 kg | −91 lb −41.3 kg |
| 210 lb 95.3 kg | −32 lb −14.6 kg | −52 lb −23.5 kg | −76 lb −34.5 kg | −94 lb −42.6 kg |
| 220 lb 99.8 kg | −34 lb −15.4 kg | −54 lb −24.5 kg | −77 lb −34.9 kg | −97 lb −44 kg |
| 230 lb 104.3 kg | −34 lb −15.4 kg | −55 lb −24.9 kg | −80 lb −36.3 kg | −100 lb −45.3 kg |
| 240 lb 108.9 kg | −36 lb −16.3 kg | −58 lb −26.3 kg | −82 lb −37.2 kg | −103 lb −46.7 kg |
Trap Bar Deadlift and Trap Bar Romanian Deadlift Exercises Used by This Calculator
For a useful comparison, perform a strict trap bar deadlift and a strict trap bar romanian deadlift using the setup and load rules below. Use strict, repeatable Trap Bar Deadlift and Trap Bar Romanian 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 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 the exercise-specific Trap Bar Romanian Deadlift setup and load convention
Use the total trap bar load used for the Romanian deadlift. Enter only strict trap bar Romanian deadlift reps. Count reps that perform a top-down trap bar Romanian deadlift with controlled hip hinge, consistent lower range, and full standing finish without bouncing from the floor or turning it into a conventional trap bar deadlift. Keep setup, range, and finish quality consistent across the entered set. Do not count substituted exercises or assisted reps.
Enter one recent Trap Bar Deadlift result and one recent Trap Bar Romanian Deadlift result
Use the correct input for each exercise: Total external weight and a whole number from 1 to 12 reps for Trap Bar Deadlift and Total external load and a whole number from 1 to 12 reps for Trap Bar Romanian Deadlift.
Related Tools
- Trap Bar Deadlift — View the individual Trap Bar Deadlift standards and next strength-level target.
- Trap Bar Romanian Deadlift — View the individual Trap Bar Romanian Deadlift standards and next strength-level target.
- 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.
- Barbell Snatch Grip Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.