Zercher Deadlift vs Trap Bar Deadlift Strength Standards
Compare your zercher deadlift and trap bar 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: External load for Zercher Deadlift and Total external weight for Trap Bar Deadlift. Use a strict, repeatable zercher deadlift test using the canonical setup, range, and finish rules and a strict, repeatable trap bar deadlift set that follows the canonical setup, range, and lockout rules. 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 Trap Bar Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the zercher deadlift and trap bar 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 trap bar 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 / Trap Bar 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 Trap Bar Deadlift Standards
How to read the table: The first number is Zercher Deadlift; the second is Trap Bar 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 / 140 lb 85.7 / 63.5 kg | 245 / 196 lb 111.1 / 88.9 kg | 280 / 252 lb 127 / 114.3 kg | 322 / 308 lb 146.1 / 139.7 kg |
| 130 lb 59 kg | 200 / 148 lb 90.7 / 67.1 kg | 259 / 207 lb 117.5 / 93.9 kg | 295 / 266 lb 133.8 / 120.7 kg | 339 / 325 lb 153.8 / 147.4 kg |
| 140 lb 63.5 kg | 210 / 155 lb 95.3 / 70.3 kg | 272 / 217 lb 123.4 / 98.4 kg | 310 / 279 lb 140.6 / 126.6 kg | 357 / 341 lb 161.9 / 154.7 kg |
| 150 lb 68 kg | 220 / 162 lb 99.8 / 73.5 kg | 284 / 227 lb 128.8 / 103 kg | 325 / 292 lb 147.4 / 132.4 kg | 373 / 357 lb 169.2 / 161.9 kg |
| 160 lb 72.6 kg | 229 / 169 lb 103.9 / 76.7 kg | 297 / 237 lb 134.7 / 107.5 kg | 339 / 305 lb 153.8 / 138.3 kg | 390 / 373 lb 176.9 / 169.2 kg |
| 170 lb 77.1 kg | 239 / 176 lb 108.4 / 79.8 kg | 309 / 247 lb 140.2 / 112 kg | 353 / 318 lb 160.1 / 144.2 kg | 406 / 388 lb 184.2 / 176 kg |
| 180 lb 81.6 kg | 248 / 183 lb 112.5 / 83 kg | 321 / 257 lb 145.6 / 116.6 kg | 367 / 330 lb 166.5 / 149.7 kg | 422 / 403 lb 191.4 / 182.8 kg |
| 190 lb 86.2 kg | 257 / 190 lb 116.6 / 86.2 kg | 333 / 266 lb 151 / 120.7 kg | 380 / 342 lb 172.4 / 155.1 kg | 437 / 418 lb 198.2 / 189.6 kg |
| 200 lb 90.7 kg | 266 / 197 lb 120.7 / 89.4 kg | 345 / 275 lb 156.5 / 124.7 kg | 393 / 354 lb 178.3 / 160.6 kg | 452 / 433 lb 205 / 196.4 kg |
| 210 lb 95.3 kg | 275 / 203 lb 124.7 / 92.1 kg | 356 / 284 lb 161.5 / 128.8 kg | 406 / 366 lb 184.2 / 166 kg | 467 / 447 lb 211.8 / 202.8 kg |
| 220 lb 99.8 kg | 283 / 210 lb 128.4 / 95.3 kg | 367 / 293 lb 166.5 / 132.9 kg | 419 / 377 lb 190.1 / 171 kg | 482 / 461 lb 218.6 / 209.1 kg |
| 230 lb 104.3 kg | 292 / 216 lb 132.4 / 98 kg | 378 / 302 lb 171.5 / 137 kg | 432 / 388 lb 196 / 176 kg | 496 / 475 lb 225 / 215.5 kg |
| 240 lb 108.9 kg | 300 / 222 lb 136.1 / 100.7 kg | 389 / 311 lb 176.4 / 141.1 kg | 444 / 400 lb 201.4 / 181.4 kg | 511 / 488 lb 231.8 / 221.4 kg |
| 250 lb 113.4 kg | 309 / 228 lb 140.2 / 103.4 kg | 400 / 319 lb 181.4 / 144.7 kg | 456 / 411 lb 206.8 / 186.4 kg | 525 / 502 lb 238.1 / 227.7 kg |
| 260 lb 117.9 kg | 317 / 234 lb 143.8 / 106.1 kg | 410 / 328 lb 186 / 148.8 kg | 468 / 422 lb 212.3 / 191.4 kg | 539 / 515 lb 244.5 / 233.6 kg |
| 270 lb 122.5 kg | 325 / 240 lb 147.4 / 108.9 kg | 421 / 336 lb 191 / 152.4 kg | 480 / 432 lb 217.7 / 196 kg | 552 / 528 lb 250.4 / 239.5 kg |
| 280 lb 127 kg | 333 / 246 lb 151 / 111.6 kg | 431 / 344 lb 195.5 / 156 kg | 492 / 443 lb 223.2 / 200.9 kg | 566 / 541 lb 256.7 / 245.4 kg |
| 290 lb 131.5 kg | 341 / 252 lb 154.7 / 114.3 kg | 441 / 353 lb 200 / 160.1 kg | 504 / 453 lb 228.6 / 205.5 kg | 579 / 554 lb 262.6 / 251.3 kg |
| 300 lb 136.1 kg | 348 / 258 lb 157.9 / 117 kg | 452 / 361 lb 205 / 163.7 kg | 515 / 464 lb 233.6 / 210.5 kg | 593 / 567 lb 269 / 257.2 kg |
Women’s Zercher Deadlift vs Trap Bar Deadlift Standards
How to read the table: The first number is Zercher Deadlift; the second is Trap Bar 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 / 86 lb 51.7 / 39 kg | 155 / 126 lb 70.3 / 57.2 kg | 183 / 172 lb 83 / 78 kg | 212 / 217 lb 96.2 / 98.4 kg |
| 110 lb 49.9 kg | 122 / 92 lb 55.3 / 41.7 kg | 165 / 134 lb 74.8 / 60.8 kg | 195 / 183 lb 88.5 / 83 kg | 226 / 232 lb 102.5 / 105.2 kg |
| 120 lb 54.4 kg | 129 / 97 lb 58.5 / 44 kg | 175 / 142 lb 79.4 / 64.4 kg | 207 / 194 lb 93.9 / 88 kg | 240 / 246 lb 108.9 / 111.6 kg |
| 130 lb 59 kg | 136 / 103 lb 61.7 / 46.7 kg | 185 / 150 lb 83.9 / 68 kg | 218 / 205 lb 98.9 / 93 kg | 253 / 259 lb 114.8 / 117.5 kg |
| 140 lb 63.5 kg | 143 / 108 lb 64.9 / 49 kg | 194 / 158 lb 88 / 71.7 kg | 229 / 215 lb 103.9 / 97.5 kg | 266 / 272 lb 120.7 / 123.4 kg |
| 150 lb 68 kg | 150 / 113 lb 68 / 51.3 kg | 203 / 165 lb 92.1 / 74.8 kg | 240 / 225 lb 108.9 / 102.1 kg | 278 / 285 lb 126.1 / 129.3 kg |
| 160 lb 72.6 kg | 157 / 118 lb 71.2 / 53.5 kg | 212 / 172 lb 96.2 / 78 kg | 251 / 235 lb 113.9 / 106.6 kg | 290 / 298 lb 131.5 / 135.2 kg |
| 170 lb 77.1 kg | 163 / 123 lb 73.9 / 55.8 kg | 221 / 179 lb 100.2 / 81.2 kg | 261 / 245 lb 118.4 / 111.1 kg | 302 / 310 lb 137 / 140.6 kg |
| 180 lb 81.6 kg | 169 / 128 lb 76.7 / 58.1 kg | 229 / 186 lb 103.9 / 84.4 kg | 271 / 254 lb 122.9 / 115.2 kg | 314 / 322 lb 142.4 / 146.1 kg |
| 190 lb 86.2 kg | 176 / 132 lb 79.8 / 59.9 kg | 238 / 193 lb 108 / 87.5 kg | 281 / 263 lb 127.5 / 119.3 kg | 325 / 334 lb 147.4 / 151.5 kg |
| 200 lb 90.7 kg | 182 / 137 lb 82.6 / 62.1 kg | 246 / 200 lb 111.6 / 90.7 kg | 291 / 273 lb 132 / 123.8 kg | 337 / 345 lb 152.9 / 156.5 kg |
| 210 lb 95.3 kg | 188 / 141 lb 85.3 / 64 kg | 254 / 206 lb 115.2 / 93.4 kg | 300 / 282 lb 136.1 / 127.9 kg | 348 / 357 lb 157.9 / 161.9 kg |
| 220 lb 99.8 kg | 194 / 146 lb 88 / 66.2 kg | 262 / 213 lb 118.8 / 96.6 kg | 310 / 290 lb 140.6 / 131.5 kg | 359 / 368 lb 162.8 / 166.9 kg |
| 230 lb 104.3 kg | 199 / 150 lb 90.3 / 68 kg | 270 / 219 lb 122.5 / 99.3 kg | 319 / 299 lb 144.7 / 135.6 kg | 370 / 379 lb 167.8 / 171.9 kg |
| 240 lb 108.9 kg | 205 / 155 lb 93 / 70.3 kg | 278 / 226 lb 126.1 / 102.5 kg | 328 / 308 lb 148.8 / 139.7 kg | 380 / 390 lb 172.4 / 176.9 kg |
How Your Zercher Deadlift vs Trap Bar 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 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.
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 trap bar deadlift | Adjust trap bar 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 Trap Bar 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 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.
6.4 → 11.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the zercher deadlift standard. A plus sign means the trap bar deadlift standard is higher. A minus sign means the zercher deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −49 lb −22.2 kg | −49 lb −22.2 kg | −28 lb −12.7 kg | −14 lb −6.4 kg |
| 130 lb 59 kg | −52 lb −23.6 kg | −52 lb −23.6 kg | −29 lb −13.1 kg | −14 lb −6.4 kg |
| 140 lb 63.5 kg | −55 lb −25 kg | −55 lb −25 kg | −31 lb −14 kg | −16 lb −7.2 kg |
| 150 lb 68 kg | −58 lb −26.3 kg | −57 lb −25.8 kg | −33 lb −15 kg | −16 lb −7.3 kg |
| 160 lb 72.6 kg | −60 lb −27.2 kg | −60 lb −27.2 kg | −34 lb −15.5 kg | −17 lb −7.7 kg |
| 170 lb 77.1 kg | −63 lb −28.6 kg | −62 lb −28.2 kg | −35 lb −15.9 kg | −18 lb −8.2 kg |
| 180 lb 81.6 kg | −65 lb −29.5 kg | −64 lb −29 kg | −37 lb −16.8 kg | −19 lb −8.6 kg |
| 190 lb 86.2 kg | −67 lb −30.4 kg | −67 lb −30.3 kg | −38 lb −17.3 kg | −19 lb −8.6 kg |
| 200 lb 90.7 kg | −69 lb −31.3 kg | −70 lb −31.8 kg | −39 lb −17.7 kg | −19 lb −8.6 kg |
| 210 lb 95.3 kg | −72 lb −32.6 kg | −72 lb −32.7 kg | −40 lb −18.2 kg | −20 lb −9 kg |
| 220 lb 99.8 kg | −73 lb −33.1 kg | −74 lb −33.6 kg | −42 lb −19.1 kg | −21 lb −9.5 kg |
| 230 lb 104.3 kg | −76 lb −34.4 kg | −76 lb −34.5 kg | −44 lb −20 kg | −21 lb −9.5 kg |
| 240 lb 108.9 kg | −78 lb −35.4 kg | −78 lb −35.3 kg | −44 lb −20 kg | −23 lb −10.4 kg |
| 250 lb 113.4 kg | −81 lb −36.8 kg | −81 lb −36.7 kg | −45 lb −20.4 kg | −23 lb −10.4 kg |
| 260 lb 117.9 kg | −83 lb −37.7 kg | −82 lb −37.2 kg | −46 lb −20.9 kg | −24 lb −10.9 kg |
| 270 lb 122.5 kg | −85 lb −38.5 kg | −85 lb −38.6 kg | −48 lb −21.7 kg | −24 lb −10.9 kg |
| 280 lb 127 kg | −87 lb −39.4 kg | −87 lb −39.5 kg | −49 lb −22.3 kg | −25 lb −11.3 kg |
| 290 lb 131.5 kg | −89 lb −40.4 kg | −88 lb −39.9 kg | −51 lb −23.1 kg | −25 lb −11.3 kg |
| 300 lb 136.1 kg | −90 lb −40.9 kg | −91 lb −41.3 kg | −51 lb −23.1 kg | −26 lb −11.8 kg |
How Women’s Zercher Deadlift and Trap Bar Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Elite at every displayed bodyweight.
2.2 → 4.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the zercher deadlift standard. A plus sign means the trap bar deadlift standard is higher. A minus sign means the zercher deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −28 lb −12.7 kg | −29 lb −13.1 kg | −11 lb −5 kg | +5 lb +2.2 kg |
| 110 lb 49.9 kg | −30 lb −13.6 kg | −31 lb −14 kg | −12 lb −5.5 kg | +6 lb +2.7 kg |
| 120 lb 54.4 kg | −32 lb −14.5 kg | −33 lb −15 kg | −13 lb −5.9 kg | +6 lb +2.7 kg |
| 130 lb 59 kg | −33 lb −15 kg | −35 lb −15.9 kg | −13 lb −5.9 kg | +6 lb +2.7 kg |
| 140 lb 63.5 kg | −35 lb −15.9 kg | −36 lb −16.3 kg | −14 lb −6.4 kg | +6 lb +2.7 kg |
| 150 lb 68 kg | −37 lb −16.7 kg | −38 lb −17.3 kg | −15 lb −6.8 kg | +7 lb +3.2 kg |
| 160 lb 72.6 kg | −39 lb −17.7 kg | −40 lb −18.2 kg | −16 lb −7.3 kg | +8 lb +3.7 kg |
| 170 lb 77.1 kg | −40 lb −18.1 kg | −42 lb −19 kg | −16 lb −7.3 kg | +8 lb +3.6 kg |
| 180 lb 81.6 kg | −41 lb −18.6 kg | −43 lb −19.5 kg | −17 lb −7.7 kg | +8 lb +3.7 kg |
| 190 lb 86.2 kg | −44 lb −19.9 kg | −45 lb −20.5 kg | −18 lb −8.2 kg | +9 lb +4.1 kg |
| 200 lb 90.7 kg | −45 lb −20.5 kg | −46 lb −20.9 kg | −18 lb −8.2 kg | +8 lb +3.6 kg |
| 210 lb 95.3 kg | −47 lb −21.3 kg | −48 lb −21.8 kg | −18 lb −8.2 kg | +9 lb +4 kg |
| 220 lb 99.8 kg | −48 lb −21.8 kg | −49 lb −22.2 kg | −20 lb −9.1 kg | +9 lb +4.1 kg |
| 230 lb 104.3 kg | −49 lb −22.3 kg | −51 lb −23.2 kg | −20 lb −9.1 kg | +9 lb +4.1 kg |
| 240 lb 108.9 kg | −50 lb −22.7 kg | −52 lb −23.6 kg | −20 lb −9.1 kg | +10 lb +4.5 kg |
Zercher Deadlift and Trap Bar Deadlift Exercises Used by This Calculator
This calculator uses a strict zercher deadlift and a strict trap bar deadlift. Use strict canonical Zercher Deadlift and Trap Bar 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 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.
Enter one recent Zercher Deadlift result and one recent Trap Bar Deadlift result
Use each exercise’s canonical input: External load for Zercher Deadlift and Total external weight for Trap Bar Deadlift.
Related Tools
- Zercher Deadlift (From Floor) — View the individual Zercher Deadlift standards and next strength-level target.
- Trap Bar Deadlift — View the individual Trap Bar Deadlift standards and next strength-level target.
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- Axle Clean and Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Clean — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Continental Clean — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.