Romanian Deadlift Standards (lb)

These romanian deadlift strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our romanian deadlift standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Romanian Deadlift Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 70 x0.58 117 x0.98 180 x1.5 257 x2.14 343 x2.86
130 81 x0.62 132 x1.01 198 x1.52 278 x2.14 367 x2.82
140 92 x0.66 146 x1.04 215 x1.54 298 x2.13 390 x2.79
150 103 x0.69 159 x1.06 232 x1.54 318 x2.12 412 x2.75
160 114 x0.71 173 x1.08 248 x1.55 336 x2.1 433 x2.71
170 124 x0.73 186 x1.09 263 x1.55 354 x2.08 454 x2.67
180 135 x0.75 198 x1.1 278 x1.55 372 x2.07 474 x2.63
190 145 x0.76 211 x1.11 293 x1.54 389 x2.05 493 x2.59
200 155 x0.78 223 x1.11 307 x1.54 405 x2.03 511 x2.56
210 165 x0.79 235 x1.12 321 x1.53 421 x2 529 x2.52
220 175 x0.79 246 x1.12 335 x1.52 436 x1.98 546 x2.48
230 184 x0.8 258 x1.12 348 x1.51 451 x1.96 563 x2.45
240 194 x0.81 269 x1.12 361 x1.5 466 x1.94 579 x2.41
250 203 x0.81 280 x1.12 373 x1.49 480 x1.92 595 x2.38
260 212 x0.81 290 x1.12 385 x1.48 494 x1.9 611 x2.35
270 221 x0.82 301 x1.11 397 x1.47 508 x1.88 626 x2.32
280 230 x0.82 311 x1.11 409 x1.46 521 x1.86 640 x2.29
290 238 x0.82 321 x1.11 421 x1.45 534 x1.84 655 x2.26
300 247 x0.82 331 x1.1 432 x1.44 547 x1.82 669 x2.23
310 255 x0.82 340 x1.1 443 x1.43 559 x1.8 682 x2.2

These male standards are based on 1,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Romanian Deadlift Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 44 x0.44 75 x0.75 115 x1.15 165 x1.65 221 x2.21
110 48 x0.44 80 x0.73 123 x1.12 174 x1.58 231 x2.1
120 53 x0.44 86 x0.72 130 x1.08 182 x1.52 241 x2.01
130 57 x0.44 92 x0.7 136 x1.05 190 x1.46 250 x1.92
140 61 x0.44 97 x0.69 143 x1.02 197 x1.41 258 x1.84
150 65 x0.43 102 x0.68 149 x0.99 204 x1.36 266 x1.77
160 69 x0.43 106 x0.66 154 x0.96 211 x1.32 273 x1.71
170 72 x0.43 111 x0.65 160 x0.94 217 x1.28 281 x1.65
180 76 x0.42 115 x0.64 165 x0.92 223 x1.24 288 x1.6
190 79 x0.42 119 x0.63 170 x0.89 229 x1.21 294 x1.55
200 83 x0.41 123 x0.62 175 x0.87 235 x1.17 300 x1.5
210 86 x0.41 127 x0.61 179 x0.85 240 x1.14 307 x1.46
220 89 x0.4 131 x0.6 184 x0.83 245 x1.11 312 x1.42
230 92 x0.4 135 x0.59 188 x0.82 250 x1.09 318 x1.38
240 95 x0.4 138 x0.58 192 x0.8 255 x1.06 323 x1.35
250 98 x0.39 142 x0.57 196 x0.78 260 x1.04 329 x1.31
260 101 x0.39 145 x0.56 200 x0.77 264 x1.02 334 x1.28

These female standards are based on 577 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench 3,218,000 lifts Squat 1,830,000 lifts Deadlift 1,923,000 lifts Shoulder Press 509,000 lifts Barbell Curl 279,000 lifts Bent Over Row 176,000 lifts Front Squat 176,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 203,000 lifts Push Ups 19,000 lifts Dips 81,000 lifts

Olympic

Power Clean 177,000 lifts Snatch 40,000 lifts Push Press 29,000 lifts Clean 30,000 lifts Clean & Jerk 43,000 lifts Clean & Press 73,000 lifts

Dumbbell

Dumbbell Curl 44,000 lifts Dumbbell Bench Press 51,000 lifts Dumbbell Shoulder Press 28,000 lifts Dumbbell Row 15,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown 10,000 lifts Horizontal Leg Press 5,000 lifts Sled Leg Press 7,000 lifts + More Exercises