Romanian Deadlift Standards (lb)

Romanian deadlift strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our romanian deadlift standards are based on 22,000 lifts by Strength Level users.

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 72 x0.6 119 x0.99 181 x1.51 255 x2.13 339 x2.82
130 83 x0.64 133 x1.03 198 x1.53 276 x2.12 362 x2.79
140 94 x0.67 147 x1.05 215 x1.54 296 x2.11 385 x2.75
150 105 x0.7 161 x1.07 232 x1.54 315 x2.1 407 x2.71
160 116 x0.73 174 x1.09 247 x1.55 334 x2.08 428 x2.67
170 127 x0.74 187 x1.1 263 x1.55 351 x2.07 448 x2.63
180 137 x0.76 200 x1.11 278 x1.54 369 x2.05 467 x2.6
190 147 x0.78 212 x1.11 292 x1.54 385 x2.03 486 x2.56
200 157 x0.79 224 x1.12 306 x1.53 401 x2.01 504 x2.52
210 167 x0.8 236 x1.12 320 x1.52 417 x1.99 522 x2.48
220 177 x0.8 247 x1.12 333 x1.51 432 x1.96 539 x2.45
230 186 x0.81 258 x1.12 346 x1.5 447 x1.94 555 x2.41
240 196 x0.82 269 x1.12 359 x1.5 461 x1.92 571 x2.38
250 205 x0.82 280 x1.12 371 x1.48 475 x1.9 587 x2.35
260 214 x0.82 290 x1.12 383 x1.47 489 x1.88 602 x2.31
270 223 x0.82 301 x1.11 395 x1.46 502 x1.86 617 x2.28
280 231 x0.83 311 x1.11 407 x1.45 515 x1.84 631 x2.25
290 240 x0.83 321 x1.11 418 x1.44 528 x1.82 645 x2.22
300 248 x0.83 330 x1.1 429 x1.43 540 x1.8 659 x2.2
310 257 x0.83 340 x1.1 440 x1.42 553 x1.78 672 x2.17
All 120 186 270 370 479

These male standards were last updated 2 hours ago and are based on 14,000 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 50 x0.5 83 x0.83 126 x1.26 177 x1.77 235 x2.35
110 54 x0.49 87 x0.79 131 x1.19 184 x1.67 242 x2.2
120 57 x0.48 92 x0.76 136 x1.14 190 x1.58 249 x2.08
130 60 x0.46 96 x0.73 141 x1.09 196 x1.5 256 x1.97
140 63 x0.45 99 x0.71 146 x1.04 201 x1.44 262 x1.87
150 66 x0.44 103 x0.69 150 x1 206 x1.37 268 x1.78
160 69 x0.43 106 x0.66 154 x0.96 211 x1.32 273 x1.71
170 71 x0.42 109 x0.64 158 x0.93 215 x1.27 278 x1.64
180 74 x0.41 113 x0.63 162 x0.9 220 x1.22 283 x1.57
190 76 x0.4 115 x0.61 165 x0.87 224 x1.18 288 x1.51
200 79 x0.39 118 x0.59 169 x0.84 228 x1.14 292 x1.46
210 81 x0.39 121 x0.58 172 x0.82 231 x1.1 297 x1.41
220 83 x0.38 124 x0.56 175 x0.8 235 x1.07 301 x1.37
230 85 x0.37 126 x0.55 178 x0.77 239 x1.04 305 x1.32
240 87 x0.36 129 x0.54 181 x0.75 242 x1.01 309 x1.29
250 89 x0.36 131 x0.52 184 x0.73 245 x0.98 312 x1.25
260 91 x0.35 133 x0.51 186 x0.72 248 x0.96 316 x1.21
All 62 98 146 202 265

These female standards were last updated 2 hours ago and are based on 4,000 filtered lifts.

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

What is my exact level?

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

Strength Level Calculator

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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + More Exercises

Exercise Comparisons

Compare romanian deadlift versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press Good Morning T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension