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 53,000 lifts by Strength Level users.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Romanian Deadlift Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 61 x0.55 104 x0.95 162 x1.48 233 x2.12 312 x2.84
120 72 x0.6 119 x0.99 180 x1.5 254 x2.12 337 x2.81
130 83 x0.64 133 x1.02 197 x1.52 275 x2.11 360 x2.77
140 94 x0.67 147 x1.05 214 x1.53 294 x2.1 383 x2.73
150 105 x0.7 160 x1.07 230 x1.53 313 x2.09 404 x2.69
160 116 x0.72 173 x1.08 246 x1.54 331 x2.07 425 x2.65
170 126 x0.74 186 x1.09 261 x1.54 349 x2.05 445 x2.62
180 136 x0.76 198 x1.1 276 x1.53 366 x2.03 464 x2.58
190 146 x0.77 210 x1.11 290 x1.53 382 x2.01 482 x2.54
200 156 x0.78 222 x1.11 304 x1.52 398 x1.99 500 x2.5
210 166 x0.79 234 x1.11 317 x1.51 414 x1.97 517 x2.46
220 176 x0.8 245 x1.11 330 x1.5 429 x1.95 534 x2.43
230 185 x0.8 256 x1.11 343 x1.49 443 x1.93 550 x2.39
240 194 x0.81 267 x1.11 356 x1.48 457 x1.91 566 x2.36
250 203 x0.81 278 x1.11 368 x1.47 471 x1.88 581 x2.33
260 212 x0.82 288 x1.11 380 x1.46 484 x1.86 596 x2.29
270 221 x0.82 298 x1.1 391 x1.45 498 x1.84 611 x2.26
280 229 x0.82 308 x1.1 403 x1.44 510 x1.82 625 x2.23
290 238 x0.82 318 x1.1 414 x1.43 523 x1.8 639 x2.2
300 246 x0.82 327 x1.09 425 x1.42 535 x1.78 652 x2.17
310 254 x0.82 337 x1.09 436 x1.4 547 x1.76 666 x2.15
All 120 185 268 367 476

These male standards were last updated 6 days ago and are based on 19,000 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
90 45 x0.5 76 x0.84 117 x1.3 167 x1.85 223 x2.48
100 49 x0.49 81 x0.81 123 x1.23 174 x1.74 232 x2.32
110 52 x0.47 85 x0.78 129 x1.17 181 x1.65 240 x2.18
120 56 x0.46 90 x0.75 134 x1.12 188 x1.57 247 x2.06
130 59 x0.45 94 x0.72 140 x1.07 194 x1.49 254 x1.96
140 62 x0.44 98 x0.7 144 x1.03 200 x1.43 261 x1.86
150 65 x0.43 102 x0.68 149 x0.99 205 x1.37 267 x1.78
160 68 x0.43 105 x0.66 153 x0.96 210 x1.31 273 x1.7
170 71 x0.42 109 x0.64 158 x0.93 215 x1.26 278 x1.64
180 74 x0.41 112 x0.62 161 x0.9 220 x1.22 283 x1.57
190 76 x0.4 115 x0.61 165 x0.87 224 x1.18 289 x1.52
200 79 x0.39 118 x0.59 169 x0.84 228 x1.14 293 x1.47
210 81 x0.39 121 x0.58 172 x0.82 232 x1.11 298 x1.42
220 83 x0.38 124 x0.56 176 x0.8 236 x1.07 302 x1.37
230 86 x0.37 127 x0.55 179 x0.78 240 x1.04 307 x1.33
240 88 x0.37 130 x0.54 182 x0.76 244 x1.02 311 x1.29
250 90 x0.36 132 x0.53 185 x0.74 247 x0.99 315 x1.26
260 92 x0.35 135 x0.52 188 x0.72 251 x0.96 318 x1.22
All 61 97 145 201 264

These female standards were last updated 6 days ago and are based on 6,000 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + 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

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