Zercher Deadlift vs Barbell Deadlift Strength Standards
Compare your zercher deadlift and barbell 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 the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable zercher deadlift test using the canonical setup, range, and finish rules and a conventional deadlift from the floor to full 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.
Zercher Deadlift vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the zercher deadlift and barbell 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 zercher deadlift and barbell 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 Zercher Deadlift / Barbell 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 Zercher Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Zercher Deadlift; the second is Barbell 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 | 189 / 252 lb 85.7 / 114.3 kg | 245 / 322 lb 111.1 / 146.1 kg | 280 / 371 lb 127 / 168.3 kg | 322 / 420 lb 146.1 / 190.5 kg |
| 130 lb 59 kg | 200 / 266 lb 90.7 / 120.7 kg | 259 / 339 lb 117.5 / 153.8 kg | 295 / 391 lb 133.8 / 177.4 kg | 339 / 443 lb 153.8 / 200.9 kg |
| 140 lb 63.5 kg | 210 / 279 lb 95.3 / 126.6 kg | 272 / 357 lb 123.4 / 161.9 kg | 310 / 411 lb 140.6 / 186.4 kg | 357 / 465 lb 161.9 / 210.9 kg |
| 150 lb 68 kg | 220 / 292 lb 99.8 / 132.4 kg | 284 / 373 lb 128.8 / 169.2 kg | 325 / 431 lb 147.4 / 195.5 kg | 373 / 487 lb 169.2 / 220.9 kg |
| 160 lb 72.6 kg | 229 / 305 lb 103.9 / 138.3 kg | 297 / 390 lb 134.7 / 176.9 kg | 339 / 449 lb 153.8 / 203.7 kg | 390 / 508 lb 176.9 / 230.4 kg |
| 170 lb 77.1 kg | 239 / 318 lb 108.4 / 144.2 kg | 309 / 406 lb 140.2 / 184.2 kg | 353 / 468 lb 160.1 / 212.3 kg | 406 / 529 lb 184.2 / 240 kg |
| 180 lb 81.6 kg | 248 / 330 lb 112.5 / 149.7 kg | 321 / 422 lb 145.6 / 191.4 kg | 367 / 486 lb 166.5 / 220.4 kg | 422 / 550 lb 191.4 / 249.5 kg |
| 190 lb 86.2 kg | 257 / 342 lb 116.6 / 155.1 kg | 333 / 437 lb 151 / 198.2 kg | 380 / 504 lb 172.4 / 228.6 kg | 437 / 570 lb 198.2 / 258.5 kg |
| 200 lb 90.7 kg | 266 / 354 lb 120.7 / 160.6 kg | 345 / 452 lb 156.5 / 205 kg | 393 / 522 lb 178.3 / 236.8 kg | 452 / 590 lb 205 / 267.6 kg |
| 210 lb 95.3 kg | 275 / 366 lb 124.7 / 166 kg | 356 / 467 lb 161.5 / 211.8 kg | 406 / 539 lb 184.2 / 244.5 kg | 467 / 609 lb 211.8 / 276.2 kg |
| 220 lb 99.8 kg | 283 / 377 lb 128.4 / 171 kg | 367 / 482 lb 166.5 / 218.6 kg | 419 / 556 lb 190.1 / 252.2 kg | 482 / 629 lb 218.6 / 285.3 kg |
| 230 lb 104.3 kg | 292 / 388 lb 132.4 / 176 kg | 378 / 496 lb 171.5 / 225 kg | 432 / 572 lb 196 / 259.5 kg | 496 / 647 lb 225 / 293.5 kg |
| 240 lb 108.9 kg | 300 / 400 lb 136.1 / 181.4 kg | 389 / 511 lb 176.4 / 231.8 kg | 444 / 589 lb 201.4 / 267.2 kg | 511 / 666 lb 231.8 / 302.1 kg |
| 250 lb 113.4 kg | 309 / 411 lb 140.2 / 186.4 kg | 400 / 525 lb 181.4 / 238.1 kg | 456 / 605 lb 206.8 / 274.4 kg | 525 / 684 lb 238.1 / 310.3 kg |
| 260 lb 117.9 kg | 317 / 422 lb 143.8 / 191.4 kg | 410 / 539 lb 186 / 244.5 kg | 468 / 621 lb 212.3 / 281.7 kg | 539 / 703 lb 244.5 / 318.9 kg |
| 270 lb 122.5 kg | 325 / 432 lb 147.4 / 196 kg | 421 / 552 lb 191 / 250.4 kg | 480 / 637 lb 217.7 / 288.9 kg | 552 / 720 lb 250.4 / 326.6 kg |
| 280 lb 127 kg | 333 / 443 lb 151 / 200.9 kg | 431 / 566 lb 195.5 / 256.7 kg | 492 / 653 lb 223.2 / 296.2 kg | 566 / 738 lb 256.7 / 334.8 kg |
| 290 lb 131.5 kg | 341 / 453 lb 154.7 / 205.5 kg | 441 / 579 lb 200 / 262.6 kg | 504 / 668 lb 228.6 / 303 kg | 579 / 756 lb 262.6 / 342.9 kg |
| 300 lb 136.1 kg | 348 / 464 lb 157.9 / 210.5 kg | 452 / 593 lb 205 / 269 kg | 515 / 683 lb 233.6 / 309.8 kg | 593 / 773 lb 269 / 350.6 kg |
Women’s Zercher Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Zercher Deadlift; the second is Barbell 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 | 114 / 149 lb 51.7 / 67.6 kg | 155 / 201 lb 70.3 / 91.2 kg | 183 / 240 lb 83 / 108.9 kg | 212 / 275 lb 96.2 / 124.7 kg |
| 110 lb 49.9 kg | 122 / 159 lb 55.3 / 72.1 kg | 165 / 214 lb 74.8 / 97.1 kg | 195 / 256 lb 88.5 / 116.1 kg | 226 / 293 lb 102.5 / 132.9 kg |
| 120 lb 54.4 kg | 129 / 168 lb 58.5 / 76.2 kg | 175 / 227 lb 79.4 / 103 kg | 207 / 271 lb 93.9 / 122.9 kg | 240 / 310 lb 108.9 / 140.6 kg |
| 130 lb 59 kg | 136 / 177 lb 61.7 / 80.3 kg | 185 / 239 lb 83.9 / 108.4 kg | 218 / 286 lb 98.9 / 129.7 kg | 253 / 327 lb 114.8 / 148.3 kg |
| 140 lb 63.5 kg | 143 / 186 lb 64.9 / 84.4 kg | 194 / 251 lb 88 / 113.9 kg | 229 / 301 lb 103.9 / 136.5 kg | 266 / 344 lb 120.7 / 156 kg |
| 150 lb 68 kg | 150 / 195 lb 68 / 88.5 kg | 203 / 263 lb 92.1 / 119.3 kg | 240 / 315 lb 108.9 / 142.9 kg | 278 / 360 lb 126.1 / 163.3 kg |
| 160 lb 72.6 kg | 157 / 204 lb 71.2 / 92.5 kg | 212 / 275 lb 96.2 / 124.7 kg | 251 / 329 lb 113.9 / 149.2 kg | 290 / 376 lb 131.5 / 170.6 kg |
| 170 lb 77.1 kg | 163 / 212 lb 73.9 / 96.2 kg | 221 / 286 lb 100.2 / 129.7 kg | 261 / 342 lb 118.4 / 155.1 kg | 302 / 391 lb 137 / 177.4 kg |
| 180 lb 81.6 kg | 169 / 220 lb 76.7 / 99.8 kg | 229 / 297 lb 103.9 / 134.7 kg | 271 / 356 lb 122.9 / 161.5 kg | 314 / 407 lb 142.4 / 184.6 kg |
| 190 lb 86.2 kg | 176 / 228 lb 79.8 / 103.4 kg | 238 / 308 lb 108 / 139.7 kg | 281 / 369 lb 127.5 / 167.4 kg | 325 / 421 lb 147.4 / 191 kg |
| 200 lb 90.7 kg | 182 / 236 lb 82.6 / 107 kg | 246 / 319 lb 111.6 / 144.7 kg | 291 / 382 lb 132 / 173.3 kg | 337 / 436 lb 152.9 / 197.8 kg |
| 210 lb 95.3 kg | 188 / 244 lb 85.3 / 110.7 kg | 254 / 329 lb 115.2 / 149.2 kg | 300 / 394 lb 136.1 / 178.7 kg | 348 / 451 lb 157.9 / 204.6 kg |
| 220 lb 99.8 kg | 194 / 252 lb 88 / 114.3 kg | 262 / 340 lb 118.8 / 154.2 kg | 310 / 407 lb 140.6 / 184.6 kg | 359 / 465 lb 162.8 / 210.9 kg |
| 230 lb 104.3 kg | 199 / 259 lb 90.3 / 117.5 kg | 270 / 350 lb 122.5 / 158.8 kg | 319 / 419 lb 144.7 / 190.1 kg | 370 / 479 lb 167.8 / 217.3 kg |
| 240 lb 108.9 kg | 205 / 267 lb 93 / 121.1 kg | 278 / 360 lb 126.1 / 163.3 kg | 328 / 431 lb 148.8 / 195.5 kg | 380 / 492 lb 172.4 / 223.2 kg |
How Your Zercher Deadlift vs Barbell 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 zercher deadlift strength level
The standards use the sex-specific targets from the individual Zercher 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 barbell deadlift strength level
The deadlift data uses lifters ages 18–39. 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 zercher deadlift | Adjust zercher deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell deadlift | Adjust barbell 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 Zercher Deadlift and Barbell 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 barbell deadlift standard is higher; below zero means the zercher 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.
44.4 → 81.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the zercher deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the zercher deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +63 lb +28.6 kg | +77 lb +35 kg | +91 lb +41.3 kg | +98 lb +44.4 kg |
| 130 lb 59 kg | +66 lb +30 kg | +80 lb +36.3 kg | +96 lb +43.6 kg | +104 lb +47.1 kg |
| 140 lb 63.5 kg | +69 lb +31.3 kg | +85 lb +38.5 kg | +101 lb +45.8 kg | +108 lb +49 kg |
| 150 lb 68 kg | +72 lb +32.6 kg | +89 lb +40.4 kg | +106 lb +48.1 kg | +114 lb +51.7 kg |
| 160 lb 72.6 kg | +76 lb +34.4 kg | +93 lb +42.2 kg | +110 lb +49.9 kg | +118 lb +53.5 kg |
| 170 lb 77.1 kg | +79 lb +35.8 kg | +97 lb +44 kg | +115 lb +52.2 kg | +123 lb +55.8 kg |
| 180 lb 81.6 kg | +82 lb +37.2 kg | +101 lb +45.8 kg | +119 lb +53.9 kg | +128 lb +58.1 kg |
| 190 lb 86.2 kg | +85 lb +38.5 kg | +104 lb +47.2 kg | +124 lb +56.2 kg | +133 lb +60.3 kg |
| 200 lb 90.7 kg | +88 lb +39.9 kg | +107 lb +48.5 kg | +129 lb +58.5 kg | +138 lb +62.6 kg |
| 210 lb 95.3 kg | +91 lb +41.3 kg | +111 lb +50.3 kg | +133 lb +60.3 kg | +142 lb +64.4 kg |
| 220 lb 99.8 kg | +94 lb +42.6 kg | +115 lb +52.1 kg | +137 lb +62.1 kg | +147 lb +66.7 kg |
| 230 lb 104.3 kg | +96 lb +43.6 kg | +118 lb +53.5 kg | +140 lb +63.5 kg | +151 lb +68.5 kg |
| 240 lb 108.9 kg | +100 lb +45.3 kg | +122 lb +55.4 kg | +145 lb +65.8 kg | +155 lb +70.3 kg |
| 250 lb 113.4 kg | +102 lb +46.2 kg | +125 lb +56.7 kg | +149 lb +67.6 kg | +159 lb +72.2 kg |
| 260 lb 117.9 kg | +105 lb +47.6 kg | +129 lb +58.5 kg | +153 lb +69.4 kg | +164 lb +74.4 kg |
| 270 lb 122.5 kg | +107 lb +48.6 kg | +131 lb +59.4 kg | +157 lb +71.2 kg | +168 lb +76.2 kg |
| 280 lb 127 kg | +110 lb +49.9 kg | +135 lb +61.2 kg | +161 lb +73 kg | +172 lb +78.1 kg |
| 290 lb 131.5 kg | +112 lb +50.8 kg | +138 lb +62.6 kg | +164 lb +74.4 kg | +177 lb +80.3 kg |
| 300 lb 136.1 kg | +116 lb +52.6 kg | +141 lb +64 kg | +168 lb +76.2 kg | +180 lb +81.6 kg |
How Women’s Zercher Deadlift and Barbell 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.
28.5 → 50.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the zercher deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the zercher deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +35 lb +15.9 kg | +46 lb +20.9 kg | +57 lb +25.9 kg | +63 lb +28.5 kg |
| 110 lb 49.9 kg | +37 lb +16.8 kg | +49 lb +22.3 kg | +61 lb +27.6 kg | +67 lb +30.4 kg |
| 120 lb 54.4 kg | +39 lb +17.7 kg | +52 lb +23.6 kg | +64 lb +29 kg | +70 lb +31.7 kg |
| 130 lb 59 kg | +41 lb +18.6 kg | +54 lb +24.5 kg | +68 lb +30.8 kg | +74 lb +33.5 kg |
| 140 lb 63.5 kg | +43 lb +19.5 kg | +57 lb +25.9 kg | +72 lb +32.6 kg | +78 lb +35.3 kg |
| 150 lb 68 kg | +45 lb +20.5 kg | +60 lb +27.2 kg | +75 lb +34 kg | +82 lb +37.2 kg |
| 160 lb 72.6 kg | +47 lb +21.3 kg | +63 lb +28.5 kg | +78 lb +35.3 kg | +86 lb +39.1 kg |
| 170 lb 77.1 kg | +49 lb +22.3 kg | +65 lb +29.5 kg | +81 lb +36.7 kg | +89 lb +40.4 kg |
| 180 lb 81.6 kg | +51 lb +23.1 kg | +68 lb +30.8 kg | +85 lb +38.6 kg | +93 lb +42.2 kg |
| 190 lb 86.2 kg | +52 lb +23.6 kg | +70 lb +31.7 kg | +88 lb +39.9 kg | +96 lb +43.6 kg |
| 200 lb 90.7 kg | +54 lb +24.4 kg | +73 lb +33.1 kg | +91 lb +41.3 kg | +99 lb +44.9 kg |
| 210 lb 95.3 kg | +56 lb +25.4 kg | +75 lb +34 kg | +94 lb +42.6 kg | +103 lb +46.7 kg |
| 220 lb 99.8 kg | +58 lb +26.3 kg | +78 lb +35.4 kg | +97 lb +44 kg | +106 lb +48.1 kg |
| 230 lb 104.3 kg | +60 lb +27.2 kg | +80 lb +36.3 kg | +100 lb +45.4 kg | +109 lb +49.5 kg |
| 240 lb 108.9 kg | +62 lb +28.1 kg | +82 lb +37.2 kg | +103 lb +46.7 kg | +112 lb +50.8 kg |
Zercher Deadlift and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict zercher deadlift and a conventional barbell deadlift. Use strict canonical Zercher Deadlift and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Zercher Deadlift
Follow the individual Zercher Deadlift calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use a conventional barbell deadlift from the floor
Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.
Enter one recent Zercher Deadlift result and one recent Barbell Deadlift result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Zercher Deadlift (From Floor) — View the individual Zercher Deadlift standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Barbell Clean And Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Clean And Press (Barbell) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Pause Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.