Zercher Deadlift vs Zercher Squats Strength Standards
Compare your zercher deadlift and Zercher squat 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 barbell weight for Zercher Squats. Use a strict, repeatable zercher deadlift test using the canonical setup, range, and finish rules and a full-depth Zercher squat with the bar fixed in the elbow creases and a full standing 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 Zercher Squats Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the zercher deadlift and Zercher squat 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 Zercher squat.
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 / Zercher Squat, 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 Zercher Squat Standards
How to read the table: The first number is Zercher Deadlift; the second is Zercher Squat. 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 / 160 lb 127 / 72.6 kg | 322 / 203 lb 146.1 / 92.1 kg |
| 130 lb 59 kg | 200 / 103 lb 90.7 / 46.7 kg | 259 / 133 lb 117.5 / 60.3 kg | 295 / 169 lb 133.8 / 76.7 kg | 339 / 214 lb 153.8 / 97.1 kg |
| 140 lb 63.5 kg | 210 / 109 lb 95.3 / 49.4 kg | 272 / 140 lb 123.4 / 63.5 kg | 310 / 178 lb 140.6 / 80.7 kg | 357 / 225 lb 161.9 / 102.1 kg |
| 150 lb 68 kg | 220 / 114 lb 99.8 / 51.7 kg | 284 / 146 lb 128.8 / 66.2 kg | 325 / 186 lb 147.4 / 84.4 kg | 373 / 236 lb 169.2 / 107 kg |
| 160 lb 72.6 kg | 229 / 119 lb 103.9 / 54 kg | 297 / 152 lb 134.7 / 68.9 kg | 339 / 194 lb 153.8 / 88 kg | 390 / 246 lb 176.9 / 111.6 kg |
| 170 lb 77.1 kg | 239 / 123 lb 108.4 / 55.8 kg | 309 / 159 lb 140.2 / 72.1 kg | 353 / 202 lb 160.1 / 91.6 kg | 406 / 256 lb 184.2 / 116.1 kg |
| 180 lb 81.6 kg | 248 / 128 lb 112.5 / 58.1 kg | 321 / 165 lb 145.6 / 74.8 kg | 367 / 210 lb 166.5 / 95.3 kg | 422 / 266 lb 191.4 / 120.7 kg |
| 190 lb 86.2 kg | 257 / 133 lb 116.6 / 60.3 kg | 333 / 171 lb 151 / 77.6 kg | 380 / 218 lb 172.4 / 98.9 kg | 437 / 276 lb 198.2 / 125.2 kg |
| 200 lb 90.7 kg | 266 / 138 lb 120.7 / 62.6 kg | 345 / 177 lb 156.5 / 80.3 kg | 393 / 226 lb 178.3 / 102.5 kg | 452 / 286 lb 205 / 129.7 kg |
| 210 lb 95.3 kg | 275 / 142 lb 124.7 / 64.4 kg | 356 / 183 lb 161.5 / 83 kg | 406 / 233 lb 184.2 / 105.7 kg | 467 / 295 lb 211.8 / 133.8 kg |
| 220 lb 99.8 kg | 283 / 147 lb 128.4 / 66.7 kg | 367 / 189 lb 166.5 / 85.7 kg | 419 / 240 lb 190.1 / 108.9 kg | 482 / 304 lb 218.6 / 137.9 kg |
| 230 lb 104.3 kg | 292 / 151 lb 132.4 / 68.5 kg | 378 / 194 lb 171.5 / 88 kg | 432 / 248 lb 196 / 112.5 kg | 496 / 313 lb 225 / 142 kg |
| 240 lb 108.9 kg | 300 / 155 lb 136.1 / 70.3 kg | 389 / 200 lb 176.4 / 90.7 kg | 444 / 255 lb 201.4 / 115.7 kg | 511 / 323 lb 231.8 / 146.5 kg |
| 250 lb 113.4 kg | 309 / 160 lb 140.2 / 72.6 kg | 400 / 205 lb 181.4 / 93 kg | 456 / 262 lb 206.8 / 118.8 kg | 525 / 331 lb 238.1 / 150.1 kg |
| 260 lb 117.9 kg | 317 / 164 lb 143.8 / 74.4 kg | 410 / 211 lb 186 / 95.7 kg | 468 / 269 lb 212.3 / 122 kg | 539 / 340 lb 244.5 / 154.2 kg |
| 270 lb 122.5 kg | 325 / 168 lb 147.4 / 76.2 kg | 421 / 216 lb 191 / 98 kg | 480 / 276 lb 217.7 / 125.2 kg | 552 / 349 lb 250.4 / 158.3 kg |
| 280 lb 127 kg | 333 / 172 lb 151 / 78 kg | 431 / 221 lb 195.5 / 100.2 kg | 492 / 282 lb 223.2 / 127.9 kg | 566 / 357 lb 256.7 / 161.9 kg |
| 290 lb 131.5 kg | 341 / 176 lb 154.7 / 79.8 kg | 441 / 227 lb 200 / 103 kg | 504 / 289 lb 228.6 / 131.1 kg | 579 / 366 lb 262.6 / 166 kg |
| 300 lb 136.1 kg | 348 / 180 lb 157.9 / 81.6 kg | 452 / 232 lb 205 / 105.2 kg | 515 / 296 lb 233.6 / 134.3 kg | 593 / 374 lb 269 / 169.6 kg |
Women’s Zercher Deadlift vs Zercher Squat Standards
How to read the table: The first number is Zercher Deadlift; the second is Zercher Squat. 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 / 69 lb 51.7 / 31.3 kg | 155 / 92 lb 70.3 / 41.7 kg | 183 / 121 lb 83 / 54.9 kg | 212 / 149 lb 96.2 / 67.6 kg |
| 110 lb 49.9 kg | 122 / 73 lb 55.3 / 33.1 kg | 165 / 98 lb 74.8 / 44.5 kg | 195 / 128 lb 88.5 / 58.1 kg | 226 / 159 lb 102.5 / 72.1 kg |
| 120 lb 54.4 kg | 129 / 78 lb 58.5 / 35.4 kg | 175 / 103 lb 79.4 / 46.7 kg | 207 / 136 lb 93.9 / 61.7 kg | 240 / 168 lb 108.9 / 76.2 kg |
| 130 lb 59 kg | 136 / 82 lb 61.7 / 37.2 kg | 185 / 109 lb 83.9 / 49.4 kg | 218 / 144 lb 98.9 / 65.3 kg | 253 / 177 lb 114.8 / 80.3 kg |
| 140 lb 63.5 kg | 143 / 86 lb 64.9 / 39 kg | 194 / 115 lb 88 / 52.2 kg | 229 / 151 lb 103.9 / 68.5 kg | 266 / 186 lb 120.7 / 84.4 kg |
| 150 lb 68 kg | 150 / 90 lb 68 / 40.8 kg | 203 / 120 lb 92.1 / 54.4 kg | 240 / 158 lb 108.9 / 71.7 kg | 278 / 195 lb 126.1 / 88.5 kg |
| 160 lb 72.6 kg | 157 / 94 lb 71.2 / 42.6 kg | 212 / 125 lb 96.2 / 56.7 kg | 251 / 165 lb 113.9 / 74.8 kg | 290 / 204 lb 131.5 / 92.5 kg |
| 170 lb 77.1 kg | 163 / 98 lb 73.9 / 44.5 kg | 221 / 130 lb 100.2 / 59 kg | 261 / 172 lb 118.4 / 78 kg | 302 / 212 lb 137 / 96.2 kg |
| 180 lb 81.6 kg | 169 / 102 lb 76.7 / 46.3 kg | 229 / 136 lb 103.9 / 61.7 kg | 271 / 178 lb 122.9 / 80.7 kg | 314 / 220 lb 142.4 / 99.8 kg |
| 190 lb 86.2 kg | 176 / 105 lb 79.8 / 47.6 kg | 238 / 140 lb 108 / 63.5 kg | 281 / 185 lb 127.5 / 83.9 kg | 325 / 228 lb 147.4 / 103.4 kg |
| 200 lb 90.7 kg | 182 / 109 lb 82.6 / 49.4 kg | 246 / 145 lb 111.6 / 65.8 kg | 291 / 191 lb 132 / 86.6 kg | 337 / 236 lb 152.9 / 107 kg |
| 210 lb 95.3 kg | 188 / 113 lb 85.3 / 51.3 kg | 254 / 150 lb 115.2 / 68 kg | 300 / 198 lb 136.1 / 89.8 kg | 348 / 244 lb 157.9 / 110.7 kg |
| 220 lb 99.8 kg | 194 / 116 lb 88 / 52.6 kg | 262 / 155 lb 118.8 / 70.3 kg | 310 / 204 lb 140.6 / 92.5 kg | 359 / 252 lb 162.8 / 114.3 kg |
| 230 lb 104.3 kg | 199 / 120 lb 90.3 / 54.4 kg | 270 / 160 lb 122.5 / 72.6 kg | 319 / 210 lb 144.7 / 95.3 kg | 370 / 259 lb 167.8 / 117.5 kg |
| 240 lb 108.9 kg | 205 / 123 lb 93 / 55.8 kg | 278 / 164 lb 126.1 / 74.4 kg | 328 / 216 lb 148.8 / 98 kg | 380 / 267 lb 172.4 / 121.1 kg |
How Your Zercher Deadlift vs Zercher Squats 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 Zercher squat strength level
The Zercher squat standards use the exercise-specific targets from the individual Zercher squat 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 barbell 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 Zercher squat | Adjust Zercher squat 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 Zercher Squats 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 Zercher squat 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.
54 → 99.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Zercher squat standard minus the zercher deadlift standard. A plus sign means the Zercher squat 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 | −120 lb −54.4 kg | −119 lb −54 kg |
| 130 lb 59 kg | −97 lb −44 kg | −126 lb −57.2 kg | −126 lb −57.1 kg | −125 lb −56.7 kg |
| 140 lb 63.5 kg | −101 lb −45.9 kg | −132 lb −59.9 kg | −132 lb −59.9 kg | −132 lb −59.8 kg |
| 150 lb 68 kg | −106 lb −48.1 kg | −138 lb −62.6 kg | −139 lb −63 kg | −137 lb −62.2 kg |
| 160 lb 72.6 kg | −110 lb −49.9 kg | −145 lb −65.8 kg | −145 lb −65.8 kg | −144 lb −65.3 kg |
| 170 lb 77.1 kg | −116 lb −52.6 kg | −150 lb −68.1 kg | −151 lb −68.5 kg | −150 lb −68.1 kg |
| 180 lb 81.6 kg | −120 lb −54.4 kg | −156 lb −70.8 kg | −157 lb −71.2 kg | −156 lb −70.7 kg |
| 190 lb 86.2 kg | −124 lb −56.3 kg | −162 lb −73.4 kg | −162 lb −73.5 kg | −161 lb −73 kg |
| 200 lb 90.7 kg | −128 lb −58.1 kg | −168 lb −76.2 kg | −167 lb −75.8 kg | −166 lb −75.3 kg |
| 210 lb 95.3 kg | −133 lb −60.3 kg | −173 lb −78.5 kg | −173 lb −78.5 kg | −172 lb −78 kg |
| 220 lb 99.8 kg | −136 lb −61.7 kg | −178 lb −80.8 kg | −179 lb −81.2 kg | −178 lb −80.7 kg |
| 230 lb 104.3 kg | −141 lb −63.9 kg | −184 lb −83.5 kg | −184 lb −83.5 kg | −183 lb −83 kg |
| 240 lb 108.9 kg | −145 lb −65.8 kg | −189 lb −85.7 kg | −189 lb −85.7 kg | −188 lb −85.3 kg |
| 250 lb 113.4 kg | −149 lb −67.6 kg | −195 lb −88.4 kg | −194 lb −88 kg | −194 lb −88 kg |
| 260 lb 117.9 kg | −153 lb −69.4 kg | −199 lb −90.3 kg | −199 lb −90.3 kg | −199 lb −90.3 kg |
| 270 lb 122.5 kg | −157 lb −71.2 kg | −205 lb −93 kg | −204 lb −92.5 kg | −203 lb −92.1 kg |
| 280 lb 127 kg | −161 lb −73 kg | −210 lb −95.3 kg | −210 lb −95.3 kg | −209 lb −94.8 kg |
| 290 lb 131.5 kg | −165 lb −74.9 kg | −214 lb −97 kg | −215 lb −97.5 kg | −213 lb −96.6 kg |
| 300 lb 136.1 kg | −168 lb −76.3 kg | −220 lb −99.8 kg | −219 lb −99.3 kg | −219 lb −99.4 kg |
How Women’s Zercher Deadlift and Zercher Squats Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
28.6 → 51.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Zercher squat standard minus the zercher deadlift standard. A plus sign means the Zercher squat standard is higher. A minus sign means the zercher deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −45 lb −20.4 kg | −63 lb −28.6 kg | −62 lb −28.1 kg | −63 lb −28.6 kg |
| 110 lb 49.9 kg | −49 lb −22.2 kg | −67 lb −30.3 kg | −67 lb −30.4 kg | −67 lb −30.4 kg |
| 120 lb 54.4 kg | −51 lb −23.1 kg | −72 lb −32.7 kg | −71 lb −32.2 kg | −72 lb −32.7 kg |
| 130 lb 59 kg | −54 lb −24.5 kg | −76 lb −34.5 kg | −74 lb −33.6 kg | −76 lb −34.5 kg |
| 140 lb 63.5 kg | −57 lb −25.9 kg | −79 lb −35.8 kg | −78 lb −35.4 kg | −80 lb −36.3 kg |
| 150 lb 68 kg | −60 lb −27.2 kg | −83 lb −37.7 kg | −82 lb −37.2 kg | −83 lb −37.6 kg |
| 160 lb 72.6 kg | −63 lb −28.6 kg | −87 lb −39.5 kg | −86 lb −39.1 kg | −86 lb −39 kg |
| 170 lb 77.1 kg | −65 lb −29.4 kg | −91 lb −41.2 kg | −89 lb −40.4 kg | −90 lb −40.8 kg |
| 180 lb 81.6 kg | −67 lb −30.4 kg | −93 lb −42.2 kg | −93 lb −42.2 kg | −94 lb −42.6 kg |
| 190 lb 86.2 kg | −71 lb −32.2 kg | −98 lb −44.5 kg | −96 lb −43.6 kg | −97 lb −44 kg |
| 200 lb 90.7 kg | −73 lb −33.2 kg | −101 lb −45.8 kg | −100 lb −45.4 kg | −101 lb −45.9 kg |
| 210 lb 95.3 kg | −75 lb −34 kg | −104 lb −47.2 kg | −102 lb −46.3 kg | −104 lb −47.2 kg |
| 220 lb 99.8 kg | −78 lb −35.4 kg | −107 lb −48.5 kg | −106 lb −48.1 kg | −107 lb −48.5 kg |
| 230 lb 104.3 kg | −79 lb −35.9 kg | −110 lb −49.9 kg | −109 lb −49.4 kg | −111 lb −50.3 kg |
| 240 lb 108.9 kg | −82 lb −37.2 kg | −114 lb −51.7 kg | −112 lb −50.8 kg | −113 lb −51.3 kg |
Zercher Deadlift and Zercher Squats Exercises Used by This Calculator
This calculator uses a strict zercher deadlift and a full-depth barbell Zercher squat. Use strict canonical Zercher Deadlift and Zercher Squats 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 full-depth Zercher squat with the bar in the elbow creases
Hold the bar securely in the elbow creases close to the torso, squat until the hip crease is below the top of the knee, and return to full standing without dropping the elbows, repositioning the bar, or collapsing forward. Do not enter a front squat, safety-bar squat, machine squat, Smith-machine squat, partial rep, or heavily padded variation that changes the difficulty.
Enter one recent Zercher Deadlift result and one recent Zercher Squats result
Use each exercise’s canonical input: External load for Zercher Deadlift and Total barbell weight for Zercher Squats.
Related Tools
- Zercher Deadlift (From Floor) — View the individual Zercher Deadlift standards and next strength-level target.
- Zercher Squat — View the individual Zercher Squat standards and next strength-level target.
- Atlas Stone — 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.
- Barbell Rack Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Sumo Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.