Zercher Deadlift vs Romanian Deadlift Strength Standards
Compare your zercher 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.
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 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.
Zercher Deadlift vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the zercher 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 zercher 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 Zercher 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 Zercher Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Zercher 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 | 189 / 98 lb 85.7 / 44.5 kg | 245 / 126 lb 111.1 / 57.2 kg | 280 / 175 lb 127 / 79.4 kg | 322 / 224 lb 146.1 / 101.6 kg |
| 130 lb 59 kg | 200 / 103 lb 90.7 / 46.7 kg | 259 / 133 lb 117.5 / 60.3 kg | 295 / 185 lb 133.8 / 83.9 kg | 339 / 236 lb 153.8 / 107 kg |
| 140 lb 63.5 kg | 210 / 109 lb 95.3 / 49.4 kg | 272 / 140 lb 123.4 / 63.5 kg | 310 / 194 lb 140.6 / 88 kg | 357 / 248 lb 161.9 / 112.5 kg |
| 150 lb 68 kg | 220 / 114 lb 99.8 / 51.7 kg | 284 / 146 lb 128.8 / 66.2 kg | 325 / 203 lb 147.4 / 92.1 kg | 373 / 260 lb 169.2 / 117.9 kg |
| 160 lb 72.6 kg | 229 / 119 lb 103.9 / 54 kg | 297 / 152 lb 134.7 / 68.9 kg | 339 / 212 lb 153.8 / 96.2 kg | 390 / 271 lb 176.9 / 122.9 kg |
| 170 lb 77.1 kg | 239 / 123 lb 108.4 / 55.8 kg | 309 / 159 lb 140.2 / 72.1 kg | 353 / 221 lb 160.1 / 100.2 kg | 406 / 282 lb 184.2 / 127.9 kg |
| 180 lb 81.6 kg | 248 / 128 lb 112.5 / 58.1 kg | 321 / 165 lb 145.6 / 74.8 kg | 367 / 230 lb 166.5 / 104.3 kg | 422 / 293 lb 191.4 / 132.9 kg |
| 190 lb 86.2 kg | 257 / 133 lb 116.6 / 60.3 kg | 333 / 171 lb 151 / 77.6 kg | 380 / 238 lb 172.4 / 108 kg | 437 / 304 lb 198.2 / 137.9 kg |
| 200 lb 90.7 kg | 266 / 138 lb 120.7 / 62.6 kg | 345 / 177 lb 156.5 / 80.3 kg | 393 / 246 lb 178.3 / 111.6 kg | 452 / 315 lb 205 / 142.9 kg |
| 210 lb 95.3 kg | 275 / 142 lb 124.7 / 64.4 kg | 356 / 183 lb 161.5 / 83 kg | 406 / 254 lb 184.2 / 115.2 kg | 467 / 325 lb 211.8 / 147.4 kg |
| 220 lb 99.8 kg | 283 / 147 lb 128.4 / 66.7 kg | 367 / 189 lb 166.5 / 85.7 kg | 419 / 262 lb 190.1 / 118.8 kg | 482 / 335 lb 218.6 / 152 kg |
| 230 lb 104.3 kg | 292 / 151 lb 132.4 / 68.5 kg | 378 / 194 lb 171.5 / 88 kg | 432 / 270 lb 196 / 122.5 kg | 496 / 345 lb 225 / 156.5 kg |
| 240 lb 108.9 kg | 300 / 155 lb 136.1 / 70.3 kg | 389 / 200 lb 176.4 / 90.7 kg | 444 / 278 lb 201.4 / 126.1 kg | 511 / 355 lb 231.8 / 161 kg |
| 250 lb 113.4 kg | 309 / 160 lb 140.2 / 72.6 kg | 400 / 205 lb 181.4 / 93 kg | 456 / 286 lb 206.8 / 129.7 kg | 525 / 365 lb 238.1 / 165.6 kg |
| 260 lb 117.9 kg | 317 / 164 lb 143.8 / 74.4 kg | 410 / 211 lb 186 / 95.7 kg | 468 / 293 lb 212.3 / 132.9 kg | 539 / 375 lb 244.5 / 170.1 kg |
| 270 lb 122.5 kg | 325 / 168 lb 147.4 / 76.2 kg | 421 / 216 lb 191 / 98 kg | 480 / 301 lb 217.7 / 136.5 kg | 552 / 384 lb 250.4 / 174.2 kg |
| 280 lb 127 kg | 333 / 172 lb 151 / 78 kg | 431 / 221 lb 195.5 / 100.2 kg | 492 / 308 lb 223.2 / 139.7 kg | 566 / 394 lb 256.7 / 178.7 kg |
| 290 lb 131.5 kg | 341 / 176 lb 154.7 / 79.8 kg | 441 / 227 lb 200 / 103 kg | 504 / 316 lb 228.6 / 143.3 kg | 579 / 403 lb 262.6 / 182.8 kg |
| 300 lb 136.1 kg | 348 / 180 lb 157.9 / 81.6 kg | 452 / 232 lb 205 / 105.2 kg | 515 / 323 lb 233.6 / 146.5 kg | 593 / 412 lb 269 / 186.9 kg |
Women’s Zercher Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Zercher 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 | 114 / 57 lb 51.7 / 25.9 kg | 155 / 75 lb 70.3 / 34 kg | 183 / 103 lb 83 / 46.7 kg | 212 / 137 lb 96.2 / 62.1 kg |
| 110 lb 49.9 kg | 122 / 61 lb 55.3 / 27.7 kg | 165 / 80 lb 74.8 / 36.3 kg | 195 / 110 lb 88.5 / 49.9 kg | 226 / 146 lb 102.5 / 66.2 kg |
| 120 lb 54.4 kg | 129 / 65 lb 58.5 / 29.5 kg | 175 / 84 lb 79.4 / 38.1 kg | 207 / 116 lb 93.9 / 52.6 kg | 240 / 155 lb 108.9 / 70.3 kg |
| 130 lb 59 kg | 136 / 68 lb 61.7 / 30.8 kg | 185 / 89 lb 83.9 / 40.4 kg | 218 / 123 lb 98.9 / 55.8 kg | 253 / 164 lb 114.8 / 74.4 kg |
| 140 lb 63.5 kg | 143 / 72 lb 64.9 / 32.7 kg | 194 / 94 lb 88 / 42.6 kg | 229 / 129 lb 103.9 / 58.5 kg | 266 / 172 lb 120.7 / 78 kg |
| 150 lb 68 kg | 150 / 75 lb 68 / 34 kg | 203 / 98 lb 92.1 / 44.5 kg | 240 / 135 lb 108.9 / 61.2 kg | 278 / 180 lb 126.1 / 81.6 kg |
| 160 lb 72.6 kg | 157 / 78 lb 71.2 / 35.4 kg | 212 / 102 lb 96.2 / 46.3 kg | 251 / 141 lb 113.9 / 64 kg | 290 / 188 lb 131.5 / 85.3 kg |
| 170 lb 77.1 kg | 163 / 82 lb 73.9 / 37.2 kg | 221 / 107 lb 100.2 / 48.5 kg | 261 / 147 lb 118.4 / 66.7 kg | 302 / 196 lb 137 / 88.9 kg |
| 180 lb 81.6 kg | 169 / 85 lb 76.7 / 38.6 kg | 229 / 111 lb 103.9 / 50.3 kg | 271 / 152 lb 122.9 / 68.9 kg | 314 / 203 lb 142.4 / 92.1 kg |
| 190 lb 86.2 kg | 176 / 88 lb 79.8 / 39.9 kg | 238 / 115 lb 108 / 52.2 kg | 281 / 158 lb 127.5 / 71.7 kg | 325 / 211 lb 147.4 / 95.7 kg |
| 200 lb 90.7 kg | 182 / 91 lb 82.6 / 41.3 kg | 246 / 119 lb 111.6 / 54 kg | 291 / 164 lb 132 / 74.4 kg | 337 / 218 lb 152.9 / 98.9 kg |
| 210 lb 95.3 kg | 188 / 94 lb 85.3 / 42.6 kg | 254 / 123 lb 115.2 / 55.8 kg | 300 / 169 lb 136.1 / 76.7 kg | 348 / 225 lb 157.9 / 102.1 kg |
| 220 lb 99.8 kg | 194 / 97 lb 88 / 44 kg | 262 / 127 lb 118.8 / 57.6 kg | 310 / 174 lb 140.6 / 78.9 kg | 359 / 232 lb 162.8 / 105.2 kg |
| 230 lb 104.3 kg | 199 / 100 lb 90.3 / 45.4 kg | 270 / 130 lb 122.5 / 59 kg | 319 / 180 lb 144.7 / 81.6 kg | 370 / 239 lb 167.8 / 108.4 kg |
| 240 lb 108.9 kg | 205 / 103 lb 93 / 46.7 kg | 278 / 134 lb 126.1 / 60.8 kg | 328 / 185 lb 148.8 / 83.9 kg | 380 / 246 lb 172.4 / 111.6 kg |
How Your Zercher 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 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 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 zercher deadlift | Adjust zercher 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 Zercher 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 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.
44.5 → 82.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the zercher deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the zercher deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −91 lb −41.2 kg | −119 lb −53.9 kg | −105 lb −47.6 kg | −98 lb −44.5 kg |
| 130 lb 59 kg | −97 lb −44 kg | −126 lb −57.2 kg | −110 lb −49.9 kg | −103 lb −46.8 kg |
| 140 lb 63.5 kg | −101 lb −45.9 kg | −132 lb −59.9 kg | −116 lb −52.6 kg | −109 lb −49.4 kg |
| 150 lb 68 kg | −106 lb −48.1 kg | −138 lb −62.6 kg | −122 lb −55.3 kg | −113 lb −51.3 kg |
| 160 lb 72.6 kg | −110 lb −49.9 kg | −145 lb −65.8 kg | −127 lb −57.6 kg | −119 lb −54 kg |
| 170 lb 77.1 kg | −116 lb −52.6 kg | −150 lb −68.1 kg | −132 lb −59.9 kg | −124 lb −56.3 kg |
| 180 lb 81.6 kg | −120 lb −54.4 kg | −156 lb −70.8 kg | −137 lb −62.2 kg | −129 lb −58.5 kg |
| 190 lb 86.2 kg | −124 lb −56.3 kg | −162 lb −73.4 kg | −142 lb −64.4 kg | −133 lb −60.3 kg |
| 200 lb 90.7 kg | −128 lb −58.1 kg | −168 lb −76.2 kg | −147 lb −66.7 kg | −137 lb −62.1 kg |
| 210 lb 95.3 kg | −133 lb −60.3 kg | −173 lb −78.5 kg | −152 lb −69 kg | −142 lb −64.4 kg |
| 220 lb 99.8 kg | −136 lb −61.7 kg | −178 lb −80.8 kg | −157 lb −71.3 kg | −147 lb −66.6 kg |
| 230 lb 104.3 kg | −141 lb −63.9 kg | −184 lb −83.5 kg | −162 lb −73.5 kg | −151 lb −68.5 kg |
| 240 lb 108.9 kg | −145 lb −65.8 kg | −189 lb −85.7 kg | −166 lb −75.3 kg | −156 lb −70.8 kg |
| 250 lb 113.4 kg | −149 lb −67.6 kg | −195 lb −88.4 kg | −170 lb −77.1 kg | −160 lb −72.5 kg |
| 260 lb 117.9 kg | −153 lb −69.4 kg | −199 lb −90.3 kg | −175 lb −79.4 kg | −164 lb −74.4 kg |
| 270 lb 122.5 kg | −157 lb −71.2 kg | −205 lb −93 kg | −179 lb −81.2 kg | −168 lb −76.2 kg |
| 280 lb 127 kg | −161 lb −73 kg | −210 lb −95.3 kg | −184 lb −83.5 kg | −172 lb −78 kg |
| 290 lb 131.5 kg | −165 lb −74.9 kg | −214 lb −97 kg | −188 lb −85.3 kg | −176 lb −79.8 kg |
| 300 lb 136.1 kg | −168 lb −76.3 kg | −220 lb −99.8 kg | −192 lb −87.1 kg | −181 lb −82.1 kg |
How Women’s Zercher 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.
34.1 → 60.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the zercher deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the zercher deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −57 lb −25.8 kg | −80 lb −36.3 kg | −80 lb −36.3 kg | −75 lb −34.1 kg |
| 110 lb 49.9 kg | −61 lb −27.6 kg | −85 lb −38.5 kg | −85 lb −38.6 kg | −80 lb −36.3 kg |
| 120 lb 54.4 kg | −64 lb −29 kg | −91 lb −41.3 kg | −91 lb −41.3 kg | −85 lb −38.6 kg |
| 130 lb 59 kg | −68 lb −30.9 kg | −96 lb −43.5 kg | −95 lb −43.1 kg | −89 lb −40.4 kg |
| 140 lb 63.5 kg | −71 lb −32.2 kg | −100 lb −45.4 kg | −100 lb −45.4 kg | −94 lb −42.7 kg |
| 150 lb 68 kg | −75 lb −34 kg | −105 lb −47.6 kg | −105 lb −47.7 kg | −98 lb −44.5 kg |
| 160 lb 72.6 kg | −79 lb −35.8 kg | −110 lb −49.9 kg | −110 lb −49.9 kg | −102 lb −46.2 kg |
| 170 lb 77.1 kg | −81 lb −36.7 kg | −114 lb −51.7 kg | −114 lb −51.7 kg | −106 lb −48.1 kg |
| 180 lb 81.6 kg | −84 lb −38.1 kg | −118 lb −53.6 kg | −119 lb −54 kg | −111 lb −50.3 kg |
| 190 lb 86.2 kg | −88 lb −39.9 kg | −123 lb −55.8 kg | −123 lb −55.8 kg | −114 lb −51.7 kg |
| 200 lb 90.7 kg | −91 lb −41.3 kg | −127 lb −57.6 kg | −127 lb −57.6 kg | −119 lb −54 kg |
| 210 lb 95.3 kg | −94 lb −42.7 kg | −131 lb −59.4 kg | −131 lb −59.4 kg | −123 lb −55.8 kg |
| 220 lb 99.8 kg | −97 lb −44 kg | −135 lb −61.2 kg | −136 lb −61.7 kg | −127 lb −57.6 kg |
| 230 lb 104.3 kg | −99 lb −44.9 kg | −140 lb −63.5 kg | −139 lb −63.1 kg | −131 lb −59.4 kg |
| 240 lb 108.9 kg | −102 lb −46.3 kg | −144 lb −65.3 kg | −143 lb −64.9 kg | −134 lb −60.8 kg |
Zercher Deadlift and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict zercher deadlift and a barbell Romanian deadlift. Use strict canonical Zercher Deadlift and Romanian 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 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 Zercher Deadlift result and one recent Romanian 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.
- 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.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Kickstand Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.