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 71 x0.59 115 x0.96 172 x1.44 242 x2.01 319 x2.65
130 83 x0.64 130 x1 191 x1.47 264 x2.03 344 x2.65
140 95 x0.68 146 x1.04 210 x1.5 285 x2.04 369 x2.63
150 108 x0.72 161 x1.07 228 x1.52 306 x2.04 392 x2.61
160 120 x0.75 175 x1.1 245 x1.53 326 x2.04 415 x2.59
170 132 x0.77 190 x1.12 262 x1.54 346 x2.03 437 x2.57
180 143 x0.8 204 x1.13 278 x1.55 365 x2.03 458 x2.54
190 155 x0.81 217 x1.14 294 x1.55 383 x2.02 478 x2.52
200 166 x0.83 231 x1.15 310 x1.55 401 x2 498 x2.49
210 177 x0.84 244 x1.16 325 x1.55 418 x1.99 518 x2.46
220 188 x0.86 257 x1.17 340 x1.55 435 x1.98 536 x2.44
230 199 x0.87 270 x1.17 355 x1.54 451 x1.96 554 x2.41
240 210 x0.87 282 x1.17 369 x1.54 467 x1.95 572 x2.38
250 220 x0.88 294 x1.18 383 x1.53 483 x1.93 589 x2.36
260 231 x0.89 306 x1.18 396 x1.52 498 x1.92 606 x2.33
270 241 x0.89 318 x1.18 410 x1.52 513 x1.9 623 x2.31
280 251 x0.9 329 x1.18 423 x1.51 528 x1.88 639 x2.28
290 261 x0.9 340 x1.17 435 x1.5 542 x1.87 654 x2.26
300 270 x0.9 351 x1.17 448 x1.49 556 x1.85 670 x2.23
310 280 x0.9 362 x1.17 460 x1.48 569 x1.84 684 x2.21

These male standards are based on 518 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 47 x0.47 79 x0.79 120 x1.2 169 x1.69 224 x2.24
110 52 x0.47 84 x0.76 126 x1.15 177 x1.61 233 x2.12
120 56 x0.47 89 x0.74 133 x1.1 184 x1.54 242 x2.02
130 60 x0.46 94 x0.72 139 x1.07 191 x1.47 250 x1.92
140 63 x0.45 99 x0.71 144 x1.03 198 x1.41 257 x1.84
150 67 x0.45 103 x0.69 149 x1 204 x1.36 265 x1.76
160 70 x0.44 107 x0.67 155 x0.97 210 x1.31 271 x1.7
170 74 x0.43 111 x0.66 159 x0.94 216 x1.27 278 x1.63
180 77 x0.43 115 x0.64 164 x0.91 221 x1.23 284 x1.58
190 80 x0.42 119 x0.63 168 x0.89 226 x1.19 290 x1.52
200 83 x0.41 123 x0.61 173 x0.86 231 x1.16 295 x1.48
210 86 x0.41 126 x0.6 177 x0.84 236 x1.12 301 x1.43
220 88 x0.4 129 x0.59 181 x0.82 241 x1.09 306 x1.39
230 91 x0.4 133 x0.58 185 x0.8 245 x1.07 311 x1.35
240 94 x0.39 136 x0.57 188 x0.78 249 x1.04 316 x1.32
250 96 x0.39 139 x0.56 192 x0.77 254 x1.01 320 x1.28
260 99 x0.38 142 x0.55 195 x0.75 258 x0.99 325 x1.25

These female standards are based on 120 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 2,992,000 lifts Deadlift 1,795,000 lifts Squat 1,696,000 lifts Shoulder Press 473,000 lifts Barbell Curl 258,000 lifts Bent Over Row 164,000 lifts Front Squat 164,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 175,000 lifts Push Ups (experimental) Dips 70,000 lifts

Olympic

Power Clean 169,000 lifts Clean & Jerk 39,000 lifts Clean 26,000 lifts Snatch 36,000 lifts Push Press 25,000 lifts Clean & Press 71,000 lifts

Dumbbell

Dumbbell Bench Press 34,000 lifts Dumbbell Curl 30,000 lifts Dumbbell Shoulder Press 19,000 lifts Dumbbell Row 10,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown (experimental) Sled Leg Press (experimental) Horizontal Leg Press (experimental) + More Exercises