Romanian Deadlift Standards (kg)

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 (kg)

BW Beg. Nov. Int. Adv. Elite
60 37 x0.62 60 x1.01 90 x1.51 126 x2.1 166 x2.77
65 43 x0.66 68 x1.04 99 x1.52 136 x2.1 178 x2.73
70 49 x0.7 75 x1.06 107 x1.53 146 x2.09 189 x2.7
75 54 x0.72 81 x1.08 115 x1.54 156 x2.08 200 x2.66
80 60 x0.75 88 x1.1 123 x1.54 165 x2.06 210 x2.62
85 65 x0.76 94 x1.11 131 x1.54 174 x2.04 220 x2.59
90 70 x0.78 101 x1.12 138 x1.54 182 x2.02 229 x2.55
95 75 x0.79 107 x1.12 145 x1.53 190 x2 238 x2.51
100 80 x0.8 113 x1.13 152 x1.52 198 x1.98 247 x2.47
105 85 x0.81 119 x1.13 159 x1.52 206 x1.96 256 x2.44
110 90 x0.82 124 x1.13 166 x1.51 213 x1.94 264 x2.4
115 95 x0.83 130 x1.13 172 x1.5 221 x1.92 272 x2.37
120 100 x0.83 135 x1.13 179 x1.49 228 x1.9 280 x2.34
125 104 x0.83 141 x1.12 185 x1.48 235 x1.88 288 x2.3
130 109 x0.84 146 x1.12 191 x1.47 241 x1.86 295 x2.27
135 113 x0.84 151 x1.12 196 x1.46 248 x1.84 303 x2.24
140 117 x0.84 156 x1.11 202 x1.44 254 x1.82 310 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 (kg)

BW Beg. Nov. Int. Adv. Elite
40 19 x0.47 33 x0.82 52 x1.29 75 x1.87 101 x2.53
45 21 x0.46 35 x0.79 55 x1.22 79 x1.75 106 x2.35
50 23 x0.45 38 x0.76 58 x1.16 83 x1.65 110 x2.2
55 24 x0.44 40 x0.73 61 x1.11 86 x1.57 114 x2.07
60 26 x0.44 42 x0.71 64 x1.06 89 x1.49 118 x1.96
65 28 x0.43 45 x0.68 66 x1.02 92 x1.42 121 x1.87
70 29 x0.42 46 x0.66 69 x0.98 95 x1.36 124 x1.78
75 31 x0.41 48 x0.64 71 x0.95 98 x1.3 128 x1.7
80 32 x0.4 50 x0.63 73 x0.91 100 x1.25 130 x1.63
85 34 x0.4 52 x0.61 75 x0.88 103 x1.21 133 x1.57
90 35 x0.39 53 x0.59 77 x0.86 105 x1.17 136 x1.51
95 36 x0.38 55 x0.58 79 x0.83 107 x1.13 138 x1.46
100 37 x0.37 57 x0.57 81 x0.81 109 x1.09 141 x1.41
105 39 x0.37 58 x0.55 83 x0.79 111 x1.06 143 x1.36
110 40 x0.36 59 x0.54 84 x0.77 113 x1.03 145 x1.32
115 41 x0.36 61 x0.53 86 x0.75 115 x1 147 x1.28
120 42 x0.35 62 x0.52 87 x0.73 117 x0.97 149 x1.24

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