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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 138,000 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 63 x0.57 105 x0.95 161 x1.46 229 x2.08 305 x2.77
120 74 x0.62 119 x0.99 179 x1.49 250 x2.08 329 x2.74
130 85 x0.65 133 x1.03 196 x1.51 270 x2.08 352 x2.71
140 96 x0.69 147 x1.05 212 x1.52 290 x2.07 374 x2.67
150 107 x0.71 161 x1.07 228 x1.52 308 x2.05 396 x2.64
160 118 x0.74 174 x1.09 244 x1.52 326 x2.04 416 x2.6
170 128 x0.75 186 x1.1 259 x1.52 344 x2.02 435 x2.56
180 138 x0.77 199 x1.1 274 x1.52 360 x2 454 x2.52
190 149 x0.78 211 x1.11 288 x1.51 377 x1.98 473 x2.49
200 159 x0.79 223 x1.11 302 x1.51 392 x1.96 490 x2.45
210 168 x0.8 234 x1.12 315 x1.5 408 x1.94 507 x2.42
220 178 x0.81 246 x1.12 328 x1.49 423 x1.92 524 x2.38
230 187 x0.81 257 x1.12 341 x1.48 437 x1.9 540 x2.35
240 197 x0.82 267 x1.11 353 x1.47 451 x1.88 555 x2.31
250 206 x0.82 278 x1.11 365 x1.46 465 x1.86 571 x2.28
260 215 x0.83 288 x1.11 377 x1.45 478 x1.84 585 x2.25
270 223 x0.83 298 x1.11 389 x1.44 491 x1.82 600 x2.22
280 232 x0.83 308 x1.1 400 x1.43 504 x1.8 614 x2.19
290 240 x0.83 318 x1.1 411 x1.42 516 x1.78 627 x2.16
300 249 x0.83 328 x1.09 422 x1.41 528 x1.76 641 x2.14
310 257 x0.83 337 x1.09 433 x1.4 540 x1.74 654 x2.11
All 122 185 266 361 465

These male standards were last updated 2 days ago and are based on 47,000 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 46 x0.51 76 x0.84 116 x1.29 164 x1.83 218 x2.43
100 50 x0.5 81 x0.81 123 x1.23 172 x1.72 228 x2.28
110 54 x0.49 86 x0.79 129 x1.17 180 x1.63 236 x2.15
120 58 x0.48 91 x0.76 135 x1.12 187 x1.55 244 x2.03
130 61 x0.47 96 x0.74 140 x1.08 193 x1.48 251 x1.93
140 65 x0.46 100 x0.71 145 x1.04 199 x1.42 258 x1.84
150 68 x0.45 104 x0.69 150 x1 205 x1.36 265 x1.76
160 71 x0.44 108 x0.67 155 x0.97 210 x1.31 271 x1.69
170 74 x0.44 112 x0.66 159 x0.94 215 x1.27 277 x1.63
180 77 x0.43 115 x0.64 163 x0.91 220 x1.22 282 x1.57
190 80 x0.42 119 x0.62 168 x0.88 225 x1.18 288 x1.51
200 82 x0.41 122 x0.61 171 x0.86 229 x1.15 293 x1.46
210 85 x0.4 125 x0.6 175 x0.83 234 x1.11 298 x1.42
220 88 x0.4 128 x0.58 179 x0.81 238 x1.08 302 x1.37
230 90 x0.39 131 x0.57 182 x0.79 242 x1.05 307 x1.33
240 92 x0.38 134 x0.56 186 x0.77 246 x1.02 311 x1.3
250 95 x0.38 137 x0.55 189 x0.76 250 x1 315 x1.26
260 97 x0.37 139 x0.54 192 x0.74 253 x0.97 319 x1.23
All 63 99 145 200 261

These female standards were last updated 2 days ago and are based on 14,000 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.

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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 Press 11,346,000 lifts Squat 6,586,000 lifts Deadlift 6,726,000 lifts Shoulder Press 1,712,000 lifts Barbell Curl 821,000 lifts Military Press 218,000 lifts Hex Bar Deadlift 260,000 lifts Incline Bench Press 340,000 lifts Sumo Deadlift 87,000 lifts Bent Over Row 534,000 lifts Front Squat 544,000 lifts Close Grip Bench Press 39,000 lifts Hip Thrust 129,000 lifts Romanian Deadlift 138,000 lifts EZ Bar Curl 9,000 lifts Rack Pull 31,000 lifts Barbell Shrug 95,000 lifts Seated Shoulder Press 32,000 lifts Decline Bench Press 66,000 lifts Preacher Curl 28,000 lifts Pendlay Row 45,000 lifts Box Squat 19,000 lifts Floor Press 12,000 lifts T-Bar Row 66,000 lifts Barbell Lunge 10,000 lifts Upright Row 44,000 lifts Tricep Extension 45,000 lifts Lying Tricep Extension 59,000 lifts Split Squat 5,000 lifts Bulgarian Split Squat 9,000 lifts Reverse Barbell Curl 1,000 lifts Stiff Legged Deadlift 14,000 lifts Good Morning 25,000 lifts Zercher Squat 9,000 lifts Wrist Curl 9,000 lifts Reverse Grip Bench Press 899 lifts Landmine Squat 3,000 lifts Reverse Wrist Curl 3,000 lifts

Bodyweight

Pull Ups 931,000 lifts Push Ups 448,000 lifts Dips 373,000 lifts Chin Ups 207,000 lifts Bodyweight Squat 32,000 lifts Muscle Ups 50,000 lifts Sit Ups 52,000 lifts Diamond Pushups 1,000 lifts Crunches 30,000 lifts One Arm Pull Ups 2,000 lifts One Arm Push Ups 13,000 lifts Russian Twist 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Lunge 7,000 lifts Single Leg Squat 16,000 lifts Handstand Push Ups 10,000 lifts Hanging Leg Raise 1,000 lifts Burpees 10,000 lifts Inverted Row 760 lifts Lying Leg Raise 700 lifts Glute Bridge 839 lifts Back Extension 1,000 lifts Toes To Bar 805 lifts Glute Ham Raise 381 lifts

Olympic

Power Clean 408,000 lifts Snatch 155,000 lifts Clean and Jerk 152,000 lifts Clean 120,000 lifts Push Press 105,000 lifts Overhead Squat 15,000 lifts Hang Clean 3,000 lifts Clean and Press 106,000 lifts Push Jerk 15,000 lifts Power Snatch 8,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 796,000 lifts Dumbbell Curl 635,000 lifts Dumbbell Shoulder Press 397,000 lifts Incline Dumbbell Bench Press 190,000 lifts Dumbbell Row 155,000 lifts Dumbbell Lateral Raise 191,000 lifts Dumbbell Hammer Curl 44,000 lifts Dumbbell Fly 49,000 lifts Goblet Squat 25,000 lifts Dumbbell Tricep Extension 39,000 lifts Dumbbell Lunge 41,000 lifts Arnold Press 15,000 lifts Dumbbell Bulgarian Split Squat 17,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Front Raise 37,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Reverse Fly 6,000 lifts Dumbbell Concentration Curl 30,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Tricep Kickback 1,000 lifts Incline Dumbbell Fly 16,000 lifts Chest Supported Dumbbell Row 950 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

Sled Leg Press 316,000 lifts Chest Press 64,000 lifts Horizontal Leg Press 180,000 lifts Leg Extension 109,000 lifts Pec Deck Fly 20,000 lifts Calf Raise 62,000 lifts Machine Shoulder Press 28,000 lifts Lying Leg Curl 33,000 lifts Seated Leg Curl 43,000 lifts Vertical Leg Press 17,000 lifts Hack Squat 15,000 lifts Hip Abduction 10,000 lifts Seated Calf Raise 10,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 250,000 lifts Seated Cable Row 42,000 lifts Tricep Pushdown 76,000 lifts Tricep Rope Pushdown 53,000 lifts Cable Curl 2,000 lifts Cable Fly 12,000 lifts Face Pull 13,000 lifts Cable Crunch 836 lifts One Arm Cable Curl 737 lifts Cable Lateral Raise 1,000 lifts Cable Pull Through 462 lifts + More Exercises

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Exercise Comparisons

Compare romanian deadlift versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Barbell Curl Military Press Hex Bar Deadlift Incline Bench Press Sumo Deadlift Bent Over Row Front Squat Close Grip Bench Press Hip Thrust EZ Bar Curl Rack Pull Barbell Shrug Seated Shoulder Press Decline Bench Press Preacher Curl Pendlay Row Box Squat Floor Press T-Bar Row Barbell Lunge Upright Row Tricep Extension Lying Tricep Extension Split Squat Bulgarian Split Squat Reverse Barbell Curl Stiff Legged Deadlift Good Morning Zercher Squat Wrist Curl Reverse Grip Bench Press Landmine Squat Reverse Wrist Curl

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