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 based on 14,000 lifts collected from users of Strength Level.

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

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Male Romanian Deadlift Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 69 x0.57 115 x0.96 177 x1.48 252 x2.1 336 x2.8
130 80 x0.62 130 x1 195 x1.5 273 x2.1 361 x2.77
140 91 x0.65 144 x1.03 213 x1.52 294 x2.1 384 x2.74
150 103 x0.68 158 x1.06 230 x1.53 314 x2.09 407 x2.71
160 114 x0.71 172 x1.07 246 x1.54 333 x2.08 429 x2.68
170 125 x0.73 185 x1.09 262 x1.54 352 x2.07 450 x2.65
180 135 x0.75 198 x1.1 277 x1.54 370 x2.05 470 x2.61
190 146 x0.77 211 x1.11 293 x1.54 387 x2.04 489 x2.58
200 156 x0.78 224 x1.12 307 x1.54 404 x2.02 508 x2.54
210 167 x0.79 236 x1.12 321 x1.53 420 x2 527 x2.51
220 177 x0.8 248 x1.13 335 x1.52 436 x1.98 545 x2.48
230 187 x0.81 260 x1.13 349 x1.52 452 x1.96 562 x2.44
240 196 x0.82 271 x1.13 362 x1.51 467 x1.94 579 x2.41
250 206 x0.82 282 x1.13 375 x1.5 481 x1.93 595 x2.38
260 215 x0.83 293 x1.13 388 x1.49 496 x1.91 611 x2.35
270 225 x0.83 304 x1.13 400 x1.48 510 x1.89 626 x2.32
280 234 x0.83 315 x1.12 412 x1.47 523 x1.87 641 x2.29
290 243 x0.84 325 x1.12 424 x1.46 537 x1.85 656 x2.26
300 251 x0.84 335 x1.12 436 x1.45 550 x1.83 671 x2.24
310 260 x0.84 345 x1.11 447 x1.44 562 x1.81 685 x2.21

These male standards are based on 3,000 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 46 x0.46 78 x0.78 122 x1.22 175 x1.75 234 x2.34
110 50 x0.45 83 x0.76 128 x1.16 182 x1.66 243 x2.21
120 53 x0.45 88 x0.73 134 x1.12 189 x1.58 251 x2.09
130 57 x0.44 93 x0.71 139 x1.07 196 x1.5 258 x1.98
140 60 x0.43 97 x0.69 144 x1.03 202 x1.44 265 x1.89
150 63 x0.42 101 x0.67 149 x1 207 x1.38 272 x1.81
160 66 x0.41 105 x0.65 154 x0.96 213 x1.33 278 x1.74
170 69 x0.41 108 x0.64 158 x0.93 218 x1.28 284 x1.67
180 72 x0.4 112 x0.62 163 x0.9 223 x1.24 289 x1.61
190 75 x0.39 115 x0.61 167 x0.88 228 x1.2 295 x1.55
200 77 x0.39 118 x0.59 171 x0.85 232 x1.16 300 x1.5
210 80 x0.38 122 x0.58 174 x0.83 237 x1.13 305 x1.45
220 82 x0.37 125 x0.57 178 x0.81 241 x1.09 310 x1.41
230 85 x0.37 127 x0.55 181 x0.79 245 x1.06 314 x1.37
240 87 x0.36 130 x0.54 185 x0.77 249 x1.04 319 x1.33
250 89 x0.36 133 x0.53 188 x0.75 253 x1.01 323 x1.29
260 92 x0.35 136 x0.52 191 x0.74 256 x0.99 327 x1.26

These female standards are based on 1,000 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 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises