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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 98,000 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 x0.57 106 x0.96 163 x1.48 231 x2.1 308 x2.8
120 74 x0.62 120 x1 180 x1.5 252 x2.1 332 x2.77
130 85 x0.66 134 x1.03 197 x1.52 272 x2.09 355 x2.73
140 96 x0.69 148 x1.06 214 x1.53 292 x2.08 377 x2.69
150 107 x0.71 161 x1.07 230 x1.53 310 x2.07 398 x2.65
160 118 x0.74 174 x1.09 245 x1.53 328 x2.05 418 x2.61
170 128 x0.75 187 x1.1 260 x1.53 345 x2.03 438 x2.57
180 138 x0.77 199 x1.11 274 x1.52 362 x2.01 456 x2.54
190 148 x0.78 211 x1.11 288 x1.52 378 x1.99 474 x2.5
200 158 x0.79 223 x1.11 302 x1.51 393 x1.97 492 x2.46
210 168 x0.8 234 x1.11 315 x1.5 408 x1.94 509 x2.42
220 177 x0.81 245 x1.11 328 x1.49 423 x1.92 525 x2.39
230 186 x0.81 256 x1.11 341 x1.48 437 x1.9 541 x2.35
240 196 x0.81 267 x1.11 353 x1.47 451 x1.88 556 x2.32
250 205 x0.82 277 x1.11 365 x1.46 465 x1.86 571 x2.29
260 213 x0.82 287 x1.1 377 x1.45 478 x1.84 586 x2.25
270 222 x0.82 297 x1.1 388 x1.44 491 x1.82 600 x2.22
280 230 x0.82 307 x1.1 399 x1.43 503 x1.8 614 x2.19
290 239 x0.82 317 x1.09 410 x1.41 516 x1.78 627 x2.16
300 247 x0.82 326 x1.09 421 x1.4 528 x1.76 641 x2.14
310 255 x0.82 335 x1.08 431 x1.39 539 x1.74 654 x2.11
All 122 186 267 362 468

These male standards were last updated 3 days ago and are based on 33,000 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 44 x0.49 75 x0.83 115 x1.28 164 x1.82 218 x2.42
100 49 x0.49 80 x0.8 122 x1.22 172 x1.72 228 x2.28
110 53 x0.48 86 x0.78 128 x1.17 179 x1.63 236 x2.15
120 57 x0.47 90 x0.75 134 x1.12 186 x1.55 244 x2.04
130 60 x0.46 95 x0.73 140 x1.08 193 x1.49 252 x1.94
140 64 x0.46 100 x0.71 145 x1.04 199 x1.42 259 x1.85
150 67 x0.45 104 x0.69 150 x1 205 x1.37 266 x1.77
160 71 x0.44 108 x0.67 155 x0.97 211 x1.32 272 x1.7
170 74 x0.43 112 x0.66 160 x0.94 216 x1.27 278 x1.64
180 77 x0.43 115 x0.64 164 x0.91 221 x1.23 284 x1.58
190 80 x0.42 119 x0.62 168 x0.88 226 x1.19 290 x1.52
200 82 x0.41 122 x0.61 172 x0.86 231 x1.15 295 x1.47
210 85 x0.4 125 x0.6 176 x0.84 235 x1.12 300 x1.43
220 88 x0.4 129 x0.58 180 x0.82 240 x1.09 305 x1.39
230 90 x0.39 132 x0.57 183 x0.8 244 x1.06 309 x1.35
240 93 x0.39 135 x0.56 187 x0.78 248 x1.03 314 x1.31
250 95 x0.38 137 x0.55 190 x0.76 252 x1.01 318 x1.27
260 97 x0.37 140 x0.54 194 x0.74 255 x0.98 323 x1.24
All 62 98 145 201 263

These female standards were last updated 3 days ago and are based on 10,000 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 8,623,000 lifts Squat 5,072,000 lifts Deadlift 5,168,000 lifts Shoulder Press 1,329,000 lifts Barbell Curl 657,000 lifts Military Press 55,000 lifts Incline Bench Press 230,000 lifts Hex Bar Deadlift 152,000 lifts Bent Over Row 415,000 lifts Front Squat 443,000 lifts Sumo Deadlift 28,000 lifts Hip Thrust 83,000 lifts Romanian Deadlift 98,000 lifts Close Grip Bench Press 12,000 lifts Preacher Curl 10,000 lifts T-Bar Row 35,000 lifts Rack Pull 9,000 lifts Barbell Shrug 57,000 lifts Pendlay Row 28,000 lifts Lying Tricep Extension 25,000 lifts Decline Bench Press 47,000 lifts Tricep Extension 33,000 lifts Stiff Legged Deadlift 4,000 lifts Box Squat 6,000 lifts Wrist Curl 3,000 lifts Upright Row 34,000 lifts Bulgarian Split Squat 3,000 lifts Zercher Squat 2,000 lifts Barbell Lunge 2,000 lifts Floor Press 3,000 lifts Reverse Wrist Curl 1,000 lifts Good Morning 18,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 719,000 lifts Push Ups 332,000 lifts Dips 291,000 lifts Chin Ups 143,000 lifts Bodyweight Squat 8,000 lifts Sit Ups 37,000 lifts One Arm Push Ups 4,000 lifts Muscle Ups 36,000 lifts Crunches 21,000 lifts Burpees 3,000 lifts Handstand Push Ups 3,000 lifts Single Leg Squat 7,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 351,000 lifts Clean and Jerk 125,000 lifts Snatch 130,000 lifts Clean 100,000 lifts Push Press 86,000 lifts Clean and Press 98,000 lifts Push Jerk 10,000 lifts Overhead Squat 5,000 lifts Power Snatch 2,000 lifts Thruster 13,000 lifts

Dumbbell

Dumbbell Bench Press 492,000 lifts Dumbbell Curl 439,000 lifts Dumbbell Shoulder Press 254,000 lifts Incline Dumbbell Bench Press 110,000 lifts Dumbbell Row 111,000 lifts Dumbbell Lateral Raise 74,000 lifts Dumbbell Hammer Curl 14,000 lifts Dumbbell Tricep Extension 24,000 lifts Dumbbell Fly 33,000 lifts Goblet Squat 6,000 lifts Dumbbell Shrug 37,000 lifts Dumbbell Lunge 27,000 lifts Dumbbell Concentration Curl 21,000 lifts Lying Dumbbell Tricep Extension 11,000 lifts Arnold Press 4,000 lifts Dumbbell Front Raise 28,000 lifts Incline Dumbbell Curl 2,000 lifts Dumbbell Bulgarian Split Squat 5,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Fly 12,000 lifts Dumbbell Reverse Fly 1,000 lifts Decline Dumbbell Bench Press 1,000 lifts

Machine

Sled Leg Press 206,000 lifts Chest Press 15,000 lifts Horizontal Leg Press 122,000 lifts Leg Extension 75,000 lifts Machine Shoulder Press 7,000 lifts Calf Raise 43,000 lifts Seated Leg Curl 30,000 lifts Seated Calf Raise 2,000 lifts Pec Deck Fly 5,000 lifts Vertical Leg Press 5,000 lifts Hack Squat 4,000 lifts Lying Leg Curl 23,000 lifts Hip Abduction 3,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 181,000 lifts Tricep Pushdown 49,000 lifts Seated Cable Row 13,000 lifts Tricep Rope Pushdown 38,000 lifts Cable Fly 3,000 lifts Face Pull 4,000 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 Incline Bench Press Hex Bar Deadlift Bent Over Row Front Squat Sumo Deadlift Hip Thrust Close Grip Bench Press Preacher Curl T-Bar Row Rack Pull Barbell Shrug Pendlay Row Lying Tricep Extension Decline Bench Press Tricep Extension Stiff Legged Deadlift Box Squat Wrist Curl Upright Row Bulgarian Split Squat Zercher Squat Barbell Lunge Floor Press Reverse Wrist Curl Good Morning Split Squat Landmine Squat

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