These are the most popular Romanian Deadlift workouts done by male lifters:
Romanian Deadlift Standards
Measured in lb
Romanian Deadlift strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Romanian Deadlift Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 121 lb |
Novice | 185 lb |
Intermediate | 266 lb |
Advanced | 361 lb |
Elite | 466 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.75x |
Novice | 1.00x |
Intermediate | 1.50x |
Advanced | 2.00x |
Elite | 2.75x |
How much should I be able to Romanian Deadlift? (lb)
What is the average Romanian Deadlift? The average Romanian Deadlift weight for a male lifter is 266 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Romanian Deadlift? Male beginners should aim to lift 121 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 62 | 104 | 160 | 227 | 303 |
120 | 73 | 119 | 178 | 249 | 328 |
130 | 85 | 133 | 195 | 269 | 351 |
140 | 96 | 147 | 212 | 289 | 373 |
150 | 107 | 160 | 228 | 308 | 395 |
160 | 118 | 173 | 244 | 326 | 415 |
170 | 128 | 186 | 259 | 343 | 435 |
180 | 139 | 199 | 274 | 360 | 454 |
190 | 149 | 211 | 288 | 377 | 472 |
200 | 159 | 223 | 302 | 393 | 490 |
210 | 169 | 235 | 315 | 408 | 507 |
220 | 178 | 246 | 329 | 423 | 524 |
230 | 188 | 257 | 341 | 438 | 540 |
240 | 197 | 268 | 354 | 452 | 556 |
250 | 207 | 279 | 366 | 466 | 572 |
260 | 216 | 289 | 378 | 479 | 586 |
270 | 224 | 300 | 390 | 492 | 601 |
280 | 233 | 310 | 401 | 505 | 615 |
290 | 242 | 319 | 413 | 518 | 629 |
300 | 250 | 329 | 424 | 530 | 643 |
310 | 258 | 339 | 434 | 542 | 656 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 103 | 157 | 226 | 307 | 396 |
20 | 118 | 180 | 259 | 352 | 454 |
25 | 121 | 185 | 266 | 361 | 466 |
30 | 121 | 185 | 266 | 361 | 466 |
35 | 121 | 185 | 266 | 361 | 466 |
40 | 121 | 185 | 266 | 361 | 466 |
45 | 115 | 175 | 252 | 342 | 442 |
50 | 108 | 165 | 236 | 321 | 414 |
55 | 100 | 152 | 219 | 297 | 383 |
60 | 91 | 139 | 200 | 271 | 350 |
65 | 82 | 126 | 180 | 245 | 316 |
70 | 74 | 113 | 162 | 220 | 284 |
75 | 66 | 101 | 145 | 197 | 254 |
80 | 59 | 90 | 129 | 176 | 227 |
85 | 53 | 81 | 116 | 158 | 203 |
90 | 48 | 73 | 105 | 142 | 183 |
How many sets and reps of Romanian Deadlift should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 17% | 2727 |
2 | 3 | 8 | 16% | 2612 |
3 | 3 | 12 | 8% | 1316 |
4 | 4 | 10 | 6% | 1023 |
5 | 3 | 5 | 5% | 873 |
6 | 3 | 6 | 5% | 820 |
7 | 4 | 8 | 5% | 778 |
8 | 2 | 10 | 4% | 570 |
9 | 4 | 12 | 3% | 523 |
10 | 2 | 8 | 3% | 455 |
Calculate Your Strength Level
Female
Female Romanian Deadlift Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 63 lb |
Novice | 99 lb |
Intermediate | 146 lb |
Advanced | 201 lb |
Elite | 262 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.50x |
Novice | 0.75x |
Intermediate | 1.00x |
Advanced | 1.50x |
Elite | 1.75x |
How much should I be able to Romanian Deadlift? (lb)
What is the average Romanian Deadlift? The average Romanian Deadlift weight for a female lifter is 146 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Romanian Deadlift? Female beginners should aim to lift 63 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 46 | 76 | 116 | 164 | 218 |
100 | 50 | 82 | 123 | 172 | 228 |
110 | 54 | 87 | 129 | 180 | 236 |
120 | 58 | 91 | 135 | 187 | 244 |
130 | 62 | 96 | 140 | 193 | 251 |
140 | 65 | 100 | 146 | 199 | 258 |
150 | 68 | 104 | 151 | 205 | 265 |
160 | 71 | 108 | 155 | 210 | 271 |
170 | 74 | 112 | 160 | 216 | 277 |
180 | 77 | 116 | 164 | 221 | 283 |
190 | 80 | 119 | 168 | 225 | 288 |
200 | 83 | 122 | 172 | 230 | 293 |
210 | 86 | 126 | 176 | 234 | 298 |
220 | 88 | 129 | 179 | 238 | 303 |
230 | 91 | 132 | 183 | 243 | 307 |
240 | 93 | 135 | 186 | 246 | 312 |
250 | 95 | 137 | 190 | 250 | 316 |
260 | 98 | 140 | 193 | 254 | 320 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 54 | 85 | 124 | 171 | 223 |
20 | 62 | 97 | 142 | 196 | 255 |
25 | 63 | 99 | 146 | 201 | 262 |
30 | 63 | 99 | 146 | 201 | 262 |
35 | 63 | 99 | 146 | 201 | 262 |
40 | 63 | 99 | 146 | 201 | 262 |
45 | 60 | 94 | 138 | 190 | 248 |
50 | 56 | 88 | 130 | 179 | 233 |
55 | 52 | 82 | 120 | 165 | 215 |
60 | 48 | 75 | 109 | 151 | 197 |
65 | 43 | 67 | 99 | 136 | 178 |
70 | 39 | 60 | 89 | 122 | 159 |
75 | 34 | 54 | 79 | 109 | 143 |
80 | 31 | 48 | 71 | 98 | 127 |
85 | 28 | 43 | 64 | 88 | 114 |
90 | 25 | 39 | 57 | 79 | 103 |
How many sets and reps of Romanian Deadlift should I do?
These are the most popular Romanian Deadlift workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 18% | 1004 |
2 | 3 | 8 | 15% | 819 |
3 | 4 | 10 | 8% | 461 |
4 | 4 | 8 | 8% | 422 |
5 | 3 | 12 | 7% | 401 |
6 | 3 | 6 | 4% | 224 |
7 | 3 | 5 | 4% | 221 |
8 | 4 | 12 | 4% | 214 |
9 | 2 | 10 | 3% | 186 |
10 | 5 | 8 | 2% | 130 |
Calculate Your Strength Level
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The Strength Level Calculator can show your exact level of strength at any bodyweight.
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
Other Languages
- Romanian Deadlift (EN)
- Rumänisches Kreuzheben (DE)
- Peso muerto rumano (ES)
- Soulevé de terre roumain (FR)
- Rumuński martwy ciąg (PL)
- Stacco rumeno (IT)
- Levantamento de peso morto romeno (PT)