Trap Bar Romanian Deadlift vs Romanian Deadlift Strength Standards
Compare your trap bar romanian 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.
Use each exercise's canonical input: Total external load for Trap Bar Romanian Deadlift and Total barbell weight for Romanian Deadlift. Use Use the total trap bar load used for the Romanian deadlift. 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 Romanian Deadlift vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the trap bar romanian 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 romanian 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 Romanian 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 Romanian Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Trap Bar Romanian 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 | 115 / 98 lb 52.2 / 44.5 kg | 157 / 126 lb 71.2 / 57.2 kg | 207 / 175 lb 93.9 / 79.4 kg | 258 / 224 lb 117 / 101.6 kg |
| 130 lb 59 kg | 121 / 103 lb 54.9 / 46.7 kg | 165 / 133 lb 74.8 / 60.3 kg | 218 / 185 lb 98.9 / 83.9 kg | 272 / 236 lb 123.4 / 107 kg |
| 140 lb 63.5 kg | 127 / 109 lb 57.6 / 49.4 kg | 174 / 140 lb 78.9 / 63.5 kg | 229 / 194 lb 103.9 / 88 kg | 286 / 248 lb 129.7 / 112.5 kg |
| 150 lb 68 kg | 133 / 114 lb 60.3 / 51.7 kg | 182 / 146 lb 82.6 / 66.2 kg | 240 / 203 lb 108.9 / 92.1 kg | 299 / 260 lb 135.6 / 117.9 kg |
| 160 lb 72.6 kg | 139 / 119 lb 63 / 54 kg | 190 / 152 lb 86.2 / 68.9 kg | 251 / 212 lb 113.9 / 96.2 kg | 312 / 271 lb 141.5 / 122.9 kg |
| 170 lb 77.1 kg | 145 / 123 lb 65.8 / 55.8 kg | 198 / 159 lb 89.8 / 72.1 kg | 261 / 221 lb 118.4 / 100.2 kg | 325 / 282 lb 147.4 / 127.9 kg |
| 180 lb 81.6 kg | 150 / 128 lb 68 / 58.1 kg | 205 / 165 lb 93 / 74.8 kg | 271 / 230 lb 122.9 / 104.3 kg | 338 / 293 lb 153.3 / 132.9 kg |
| 190 lb 86.2 kg | 156 / 133 lb 70.8 / 60.3 kg | 213 / 171 lb 96.6 / 77.6 kg | 281 / 238 lb 127.5 / 108 kg | 350 / 304 lb 158.8 / 137.9 kg |
| 200 lb 90.7 kg | 161 / 138 lb 73 / 62.6 kg | 220 / 177 lb 99.8 / 80.3 kg | 291 / 246 lb 132 / 111.6 kg | 362 / 315 lb 164.2 / 142.9 kg |
| 210 lb 95.3 kg | 167 / 142 lb 75.7 / 64.4 kg | 228 / 183 lb 103.4 / 83 kg | 300 / 254 lb 136.1 / 115.2 kg | 374 / 325 lb 169.6 / 147.4 kg |
| 220 lb 99.8 kg | 172 / 147 lb 78 / 66.7 kg | 235 / 189 lb 106.6 / 85.7 kg | 310 / 262 lb 140.6 / 118.8 kg | 386 / 335 lb 175.1 / 152 kg |
| 230 lb 104.3 kg | 177 / 151 lb 80.3 / 68.5 kg | 242 / 194 lb 109.8 / 88 kg | 319 / 270 lb 144.7 / 122.5 kg | 398 / 345 lb 180.5 / 156.5 kg |
| 240 lb 108.9 kg | 182 / 155 lb 82.6 / 70.3 kg | 249 / 200 lb 112.9 / 90.7 kg | 328 / 278 lb 148.8 / 126.1 kg | 409 / 355 lb 185.5 / 161 kg |
| 250 lb 113.4 kg | 187 / 160 lb 84.8 / 72.6 kg | 256 / 205 lb 116.1 / 93 kg | 337 / 286 lb 152.9 / 129.7 kg | 420 / 365 lb 190.5 / 165.6 kg |
| 260 lb 117.9 kg | 192 / 164 lb 87.1 / 74.4 kg | 263 / 211 lb 119.3 / 95.7 kg | 346 / 293 lb 156.9 / 132.9 kg | 431 / 375 lb 195.5 / 170.1 kg |
| 270 lb 122.5 kg | 197 / 168 lb 89.4 / 76.2 kg | 269 / 216 lb 122 / 98 kg | 355 / 301 lb 161 / 136.5 kg | 442 / 384 lb 200.5 / 174.2 kg |
| 280 lb 127 kg | 202 / 172 lb 91.6 / 78 kg | 276 / 221 lb 125.2 / 100.2 kg | 364 / 308 lb 165.1 / 139.7 kg | 453 / 394 lb 205.5 / 178.7 kg |
| 290 lb 131.5 kg | 207 / 176 lb 93.9 / 79.8 kg | 282 / 227 lb 127.9 / 103 kg | 373 / 316 lb 169.2 / 143.3 kg | 464 / 403 lb 210.5 / 182.8 kg |
| 300 lb 136.1 kg | 212 / 180 lb 96.2 / 81.6 kg | 289 / 232 lb 131.1 / 105.2 kg | 381 / 323 lb 172.8 / 146.5 kg | 475 / 412 lb 215.5 / 186.9 kg |
Women’s Trap Bar Romanian Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Trap Bar Romanian 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 | 66 / 57 lb 29.9 / 25.9 kg | 94 / 75 lb 42.6 / 34 kg | 126 / 103 lb 57.2 / 46.7 kg | 160 / 137 lb 72.6 / 62.1 kg |
| 110 lb 49.9 kg | 71 / 61 lb 32.2 / 27.7 kg | 100 / 80 lb 45.4 / 36.3 kg | 134 / 110 lb 60.8 / 49.9 kg | 171 / 146 lb 77.6 / 66.2 kg |
| 120 lb 54.4 kg | 75 / 65 lb 34 / 29.5 kg | 106 / 84 lb 48.1 / 38.1 kg | 142 / 116 lb 64.4 / 52.6 kg | 181 / 155 lb 82.1 / 70.3 kg |
| 130 lb 59 kg | 79 / 68 lb 35.8 / 30.8 kg | 112 / 89 lb 50.8 / 40.4 kg | 150 / 123 lb 68 / 55.8 kg | 191 / 164 lb 86.6 / 74.4 kg |
| 140 lb 63.5 kg | 83 / 72 lb 37.6 / 32.7 kg | 117 / 94 lb 53.1 / 42.6 kg | 158 / 129 lb 71.7 / 58.5 kg | 201 / 172 lb 91.2 / 78 kg |
| 150 lb 68 kg | 87 / 75 lb 39.5 / 34 kg | 123 / 98 lb 55.8 / 44.5 kg | 165 / 135 lb 74.8 / 61.2 kg | 210 / 180 lb 95.3 / 81.6 kg |
| 160 lb 72.6 kg | 91 / 78 lb 41.3 / 35.4 kg | 128 / 102 lb 58.1 / 46.3 kg | 172 / 141 lb 78 / 64 kg | 219 / 188 lb 99.3 / 85.3 kg |
| 170 lb 77.1 kg | 95 / 82 lb 43.1 / 37.2 kg | 134 / 107 lb 60.8 / 48.5 kg | 179 / 147 lb 81.2 / 66.7 kg | 228 / 196 lb 103.4 / 88.9 kg |
| 180 lb 81.6 kg | 98 / 85 lb 44.5 / 38.6 kg | 139 / 111 lb 63 / 50.3 kg | 186 / 152 lb 84.4 / 68.9 kg | 237 / 203 lb 107.5 / 92.1 kg |
| 190 lb 86.2 kg | 102 / 88 lb 46.3 / 39.9 kg | 144 / 115 lb 65.3 / 52.2 kg | 193 / 158 lb 87.5 / 71.7 kg | 246 / 211 lb 111.6 / 95.7 kg |
| 200 lb 90.7 kg | 105 / 91 lb 47.6 / 41.3 kg | 149 / 119 lb 67.6 / 54 kg | 200 / 164 lb 90.7 / 74.4 kg | 254 / 218 lb 115.2 / 98.9 kg |
| 210 lb 95.3 kg | 109 / 94 lb 49.4 / 42.6 kg | 154 / 123 lb 69.9 / 55.8 kg | 206 / 169 lb 93.4 / 76.7 kg | 263 / 225 lb 119.3 / 102.1 kg |
| 220 lb 99.8 kg | 112 / 97 lb 50.8 / 44 kg | 159 / 127 lb 72.1 / 57.6 kg | 213 / 174 lb 96.6 / 78.9 kg | 271 / 232 lb 122.9 / 105.2 kg |
| 230 lb 104.3 kg | 116 / 100 lb 52.6 / 45.4 kg | 164 / 130 lb 74.4 / 59 kg | 219 / 180 lb 99.3 / 81.6 kg | 279 / 239 lb 126.6 / 108.4 kg |
| 240 lb 108.9 kg | 119 / 103 lb 54 / 46.7 kg | 168 / 134 lb 76.2 / 60.8 kg | 226 / 185 lb 102.5 / 83.9 kg | 287 / 246 lb 130.2 / 111.6 kg |
How Your Trap Bar Romanian 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 romanian deadlift strength level
The standards use the sex-specific thresholds from the individual Trap Bar 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 larger 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 romanian deadlift | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Romanian 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 romanian 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.
15.4 → 28.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the trap bar romanian deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the trap bar romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −17 lb −7.7 kg | −31 lb −14 kg | −32 lb −14.5 kg | −34 lb −15.4 kg |
| 130 lb 59 kg | −18 lb −8.2 kg | −32 lb −14.5 kg | −33 lb −15 kg | −36 lb −16.4 kg |
| 140 lb 63.5 kg | −18 lb −8.2 kg | −34 lb −15.4 kg | −35 lb −15.9 kg | −38 lb −17.2 kg |
| 150 lb 68 kg | −19 lb −8.6 kg | −36 lb −16.4 kg | −37 lb −16.8 kg | −39 lb −17.7 kg |
| 160 lb 72.6 kg | −20 lb −9 kg | −38 lb −17.3 kg | −39 lb −17.7 kg | −41 lb −18.6 kg |
| 170 lb 77.1 kg | −22 lb −10 kg | −39 lb −17.7 kg | −40 lb −18.2 kg | −43 lb −19.5 kg |
| 180 lb 81.6 kg | −22 lb −9.9 kg | −40 lb −18.2 kg | −41 lb −18.6 kg | −45 lb −20.4 kg |
| 190 lb 86.2 kg | −23 lb −10.5 kg | −42 lb −19 kg | −43 lb −19.5 kg | −46 lb −20.9 kg |
| 200 lb 90.7 kg | −23 lb −10.4 kg | −43 lb −19.5 kg | −45 lb −20.4 kg | −47 lb −21.3 kg |
| 210 lb 95.3 kg | −25 lb −11.3 kg | −45 lb −20.4 kg | −46 lb −20.9 kg | −49 lb −22.2 kg |
| 220 lb 99.8 kg | −25 lb −11.3 kg | −46 lb −20.9 kg | −48 lb −21.8 kg | −51 lb −23.1 kg |
| 230 lb 104.3 kg | −26 lb −11.8 kg | −48 lb −21.8 kg | −49 lb −22.2 kg | −53 lb −24 kg |
| 240 lb 108.9 kg | −27 lb −12.3 kg | −49 lb −22.2 kg | −50 lb −22.7 kg | −54 lb −24.5 kg |
| 250 lb 113.4 kg | −27 lb −12.2 kg | −51 lb −23.1 kg | −51 lb −23.2 kg | −55 lb −24.9 kg |
| 260 lb 117.9 kg | −28 lb −12.7 kg | −52 lb −23.6 kg | −53 lb −24 kg | −56 lb −25.4 kg |
| 270 lb 122.5 kg | −29 lb −13.2 kg | −53 lb −24 kg | −54 lb −24.5 kg | −58 lb −26.3 kg |
| 280 lb 127 kg | −30 lb −13.6 kg | −55 lb −25 kg | −56 lb −25.4 kg | −59 lb −26.8 kg |
| 290 lb 131.5 kg | −31 lb −14.1 kg | −55 lb −24.9 kg | −57 lb −25.9 kg | −61 lb −27.7 kg |
| 300 lb 136.1 kg | −32 lb −14.6 kg | −57 lb −25.9 kg | −58 lb −26.3 kg | −63 lb −28.6 kg |
How Women’s Trap Bar Romanian 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.
10.5 → 18.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the trap bar romanian deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the trap bar romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −9 lb −4 kg | −19 lb −8.6 kg | −23 lb −10.5 kg | −23 lb −10.5 kg |
| 110 lb 49.9 kg | −10 lb −4.5 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −25 lb −11.4 kg |
| 120 lb 54.4 kg | −10 lb −4.5 kg | −22 lb −10 kg | −26 lb −11.8 kg | −26 lb −11.8 kg |
| 130 lb 59 kg | −11 lb −5 kg | −23 lb −10.4 kg | −27 lb −12.2 kg | −27 lb −12.2 kg |
| 140 lb 63.5 kg | −11 lb −4.9 kg | −23 lb −10.5 kg | −29 lb −13.2 kg | −29 lb −13.2 kg |
| 150 lb 68 kg | −12 lb −5.5 kg | −25 lb −11.3 kg | −30 lb −13.6 kg | −30 lb −13.7 kg |
| 160 lb 72.6 kg | −13 lb −5.9 kg | −26 lb −11.8 kg | −31 lb −14 kg | −31 lb −14 kg |
| 170 lb 77.1 kg | −13 lb −5.9 kg | −27 lb −12.3 kg | −32 lb −14.5 kg | −32 lb −14.5 kg |
| 180 lb 81.6 kg | −13 lb −5.9 kg | −28 lb −12.7 kg | −34 lb −15.5 kg | −34 lb −15.4 kg |
| 190 lb 86.2 kg | −14 lb −6.4 kg | −29 lb −13.1 kg | −35 lb −15.8 kg | −35 lb −15.9 kg |
| 200 lb 90.7 kg | −14 lb −6.3 kg | −30 lb −13.6 kg | −36 lb −16.3 kg | −36 lb −16.3 kg |
| 210 lb 95.3 kg | −15 lb −6.8 kg | −31 lb −14.1 kg | −37 lb −16.7 kg | −38 lb −17.2 kg |
| 220 lb 99.8 kg | −15 lb −6.8 kg | −32 lb −14.5 kg | −39 lb −17.7 kg | −39 lb −17.7 kg |
| 230 lb 104.3 kg | −16 lb −7.2 kg | −34 lb −15.4 kg | −39 lb −17.7 kg | −40 lb −18.2 kg |
| 240 lb 108.9 kg | −16 lb −7.3 kg | −34 lb −15.4 kg | −41 lb −18.6 kg | −41 lb −18.6 kg |
Trap Bar Romanian Deadlift and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict trap bar romanian deadlift test and a barbell Romanian deadlift. Use strict canonical Trap Bar Romanian Deadlift and Romanian Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical 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.
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 Romanian Deadlift result and one recent Romanian Deadlift result
Use each exercise’s canonical input: Total external load for Trap Bar Romanian Deadlift and Total barbell weight for Romanian Deadlift.
Related Tools
- Trap Bar Romanian Deadlift — View the individual Trap Bar Romanian Deadlift standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Snatch Grip Romanian 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.