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 86,000 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 x1.48 232 x2.11 309 x2.81
120 74 x0.62 120 x1 180 x1.5 253 x2.11 333 x2.78
130 85 x0.65 134 x1.03 197 x1.52 273 x2.1 356 x2.74
140 96 x0.69 148 x1.06 214 x1.53 292 x2.09 378 x2.7
150 107 x0.71 161 x1.07 230 x1.53 311 x2.07 399 x2.66
160 117 x0.73 174 x1.09 245 x1.53 329 x2.05 420 x2.62
170 128 x0.75 187 x1.1 260 x1.53 346 x2.03 439 x2.58
180 138 x0.77 199 x1.11 275 x1.53 363 x2.01 458 x2.54
190 148 x0.78 211 x1.11 289 x1.52 379 x1.99 476 x2.51
200 158 x0.79 223 x1.11 302 x1.51 394 x1.97 494 x2.47
210 168 x0.8 234 x1.11 316 x1.5 410 x1.95 510 x2.43
220 177 x0.8 245 x1.11 329 x1.49 424 x1.93 527 x2.4
230 186 x0.81 256 x1.11 341 x1.48 439 x1.91 543 x2.36
240 195 x0.81 267 x1.11 354 x1.47 453 x1.89 558 x2.33
250 204 x0.82 277 x1.11 366 x1.46 466 x1.86 573 x2.29
260 213 x0.82 287 x1.11 377 x1.45 479 x1.84 588 x2.26
270 222 x0.82 297 x1.1 389 x1.44 492 x1.82 602 x2.23
280 230 x0.82 307 x1.1 400 x1.43 505 x1.8 616 x2.2
290 239 x0.82 317 x1.09 411 x1.42 517 x1.78 630 x2.17
300 247 x0.82 326 x1.09 422 x1.41 529 x1.76 643 x2.14
310 255 x0.82 336 x1.08 432 x1.39 541 x1.74 656 x2.12
All 121 185 267 363 469

These male standards were last updated a week ago and are based on 29,000 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 x1.82 219 x2.44
100 48 x0.48 80 x0.8 122 x1.22 172 x1.72 229 x2.29
110 52 x0.48 85 x0.78 128 x1.17 180 x1.64 237 x2.16
120 56 x0.47 90 x0.75 134 x1.12 187 x1.56 245 x2.04
130 60 x0.46 95 x0.73 140 x1.08 193 x1.49 253 x1.95
140 63 x0.45 99 x0.71 145 x1.04 200 x1.43 260 x1.86
150 67 x0.44 103 x0.69 150 x1 206 x1.37 267 x1.78
160 70 x0.44 107 x0.67 155 x0.97 211 x1.32 273 x1.71
170 73 x0.43 111 x0.65 159 x0.94 216 x1.27 279 x1.64
180 76 x0.42 115 x0.64 164 x0.91 221 x1.23 285 x1.58
190 79 x0.41 118 x0.62 168 x0.88 226 x1.19 290 x1.53
200 81 x0.41 121 x0.61 172 x0.86 231 x1.15 295 x1.48
210 84 x0.4 125 x0.59 176 x0.84 235 x1.12 300 x1.43
220 87 x0.39 128 x0.58 179 x0.81 240 x1.09 305 x1.39
230 89 x0.39 131 x0.57 183 x0.79 244 x1.06 310 x1.35
240 92 x0.38 134 x0.56 186 x0.78 248 x1.03 314 x1.31
250 94 x0.38 136 x0.55 190 x0.76 251 x1.01 319 x1.27
260 96 x0.37 139 x0.54 193 x0.74 255 x0.98 323 x1.24
All 62 98 145 201 263

These female standards were last updated a week ago and are based on 9,000 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 7,839,000 lifts Deadlift 4,703,000 lifts Squat 4,601,000 lifts Shoulder Press 1,239,000 lifts Barbell Curl 614,000 lifts Military Press 10,000 lifts Front Squat 413,000 lifts Incline Bench Press 196,000 lifts Bent Over Row 386,000 lifts Hex Bar Deadlift 130,000 lifts Sumo Deadlift 12,000 lifts Hip Thrust 70,000 lifts Romanian Deadlift 86,000 lifts Close Grip Bench Press 4,000 lifts Decline Bench Press 41,000 lifts Rack Pull 3,000 lifts Preacher Curl 5,000 lifts Pendlay Row 23,000 lifts Barbell Shrug 51,000 lifts Box Squat 2,000 lifts T-Bar Row 30,000 lifts Floor Press 649 lifts Zercher Squat 663 lifts Stiff Legged Deadlift 839 lifts Wrist Curl 568 lifts Lying Tricep Extension 22,000 lifts Bulgarian Split Squat 1,000 lifts Upright Row 31,000 lifts Barbell Lunge 625 lifts Tricep Extension 29,000 lifts Reverse Wrist Curl 253 lifts Good Morning 17,000 lifts Landmine Squat 233 lifts Split Squat 307 lifts

Bodyweight

Pull Ups 657,000 lifts Push Ups 296,000 lifts Dips 266,000 lifts Chin Ups 125,000 lifts Bodyweight Squat 1,000 lifts Sit Ups 32,000 lifts Muscle Ups 31,000 lifts One Arm Push Ups 964 lifts Crunches 18,000 lifts Single Leg Squat 4,000 lifts Handstand Push Ups 722 lifts Burpees 1,000 lifts Lunge 474 lifts

Olympic

Power Clean 331,000 lifts Snatch 122,000 lifts Clean & Jerk 118,000 lifts Clean 93,000 lifts Push Press 80,000 lifts Clean & Press 96,000 lifts Overhead Squat 3,000 lifts Thruster 11,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts

Dumbbell

Dumbbell Bench Press 413,000 lifts Dumbbell Curl 390,000 lifts Dumbbell Shoulder Press 219,000 lifts Incline Dumbbell Press 88,000 lifts Dumbbell Row 98,000 lifts Dumbbell Lateral Raise 65,000 lifts Dumbbell Hammer Curl 6,000 lifts Dumbbell Shrug 32,000 lifts Goblet Squat 1,000 lifts Dumbbell Tricep Extension 20,000 lifts Dumbbell Lunge 23,000 lifts Dumbbell Front Raise 25,000 lifts Arnold Press 875 lifts Dumbbell Fly 28,000 lifts Dumbbell Concentration Curl 18,000 lifts Dumbbell Bulgarian Split Squat 2,000 lifts Dumbbell Pullover 511 lifts Lying Dumbbell Tricep Extension 9,000 lifts Incline Dumbbell Fly 11,000 lifts Decline Dumbbell Bench Press 693 lifts Incline Dumbbell Curl 536 lifts Dumbbell Reverse Fly 297 lifts

Machine

Sled Leg Press 176,000 lifts Horizontal Leg Press 106,000 lifts Chest Press 3,000 lifts Leg Extension 66,000 lifts Calf Raise 38,000 lifts Seated Leg Curl 26,000 lifts Machine Shoulder Press 1,000 lifts Pec Deck Fly 1,000 lifts Vertical Leg Press 2,000 lifts Hack Squat 2,000 lifts Lying Leg Curl 20,000 lifts Seated Calf Raise 654 lifts Hip Abduction 1,000 lifts Hip Adduction 869 lifts

Cable

Lat Pulldown 160,000 lifts Tricep Pushdown 41,000 lifts Seated Cable Row 5,000 lifts Tricep Rope Pushdown 33,000 lifts Cable Fly 859 lifts Face Pull 1,000 lifts + More Exercises

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Exercise Comparisons

Compare romanian deadlift versus one of the following exercises:

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