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 22,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
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 x0.56 105 x0.95 163 x1.48 234 x2.13 314 x2.85
120 73 x0.6 120 x1 181 x1.51 256 x2.13 339 x2.82
130 84 x0.64 134 x1.03 199 x1.53 276 x2.13 362 x2.79
140 95 x0.68 148 x1.05 215 x1.54 296 x2.11 385 x2.75
150 106 x0.7 161 x1.07 232 x1.54 315 x2.1 407 x2.71
160 116 x0.73 174 x1.09 247 x1.55 333 x2.08 427 x2.67
170 127 x0.75 187 x1.1 263 x1.54 351 x2.06 447 x2.63
180 137 x0.76 200 x1.11 277 x1.54 368 x2.04 467 x2.59
190 147 x0.78 212 x1.11 292 x1.54 385 x2.02 485 x2.55
200 157 x0.79 224 x1.12 306 x1.53 401 x2 503 x2.52
210 167 x0.8 235 x1.12 319 x1.52 416 x1.98 520 x2.48
220 177 x0.8 247 x1.12 333 x1.51 431 x1.96 537 x2.44
230 186 x0.81 258 x1.12 345 x1.5 446 x1.94 554 x2.41
240 195 x0.81 269 x1.12 358 x1.49 460 x1.92 570 x2.37
250 204 x0.82 279 x1.12 370 x1.48 474 x1.9 585 x2.34
260 213 x0.82 290 x1.11 382 x1.47 488 x1.88 600 x2.31
270 222 x0.82 300 x1.11 394 x1.46 501 x1.85 615 x2.28
280 231 x0.82 310 x1.11 405 x1.45 514 x1.83 629 x2.25
290 239 x0.83 320 x1.1 417 x1.44 526 x1.81 643 x2.22
300 248 x0.83 329 x1.1 428 x1.43 539 x1.8 656 x2.19
310 256 x0.83 339 x1.09 438 x1.41 551 x1.78 670 x2.16
All 121 186 270 369 479

These male standards were last updated a week ago and are based on 16,000 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 77 x0.86 119 x1.32 169 x1.88 225 x2.5
100 50 x0.5 82 x0.82 125 x1.25 176 x1.76 234 x2.34
110 53 x0.49 87 x0.79 130 x1.19 183 x1.66 241 x2.19
120 57 x0.47 91 x0.76 136 x1.13 189 x1.58 248 x2.07
130 60 x0.46 95 x0.73 141 x1.08 195 x1.5 255 x1.96
140 63 x0.45 99 x0.71 145 x1.04 200 x1.43 261 x1.87
150 66 x0.44 102 x0.68 150 x1 205 x1.37 267 x1.78
160 69 x0.43 106 x0.66 154 x0.96 210 x1.31 273 x1.7
170 71 x0.42 109 x0.64 158 x0.93 215 x1.26 278 x1.63
180 74 x0.41 112 x0.62 161 x0.9 219 x1.22 283 x1.57
190 76 x0.4 115 x0.61 165 x0.87 223 x1.18 288 x1.51
200 79 x0.39 118 x0.59 168 x0.84 227 x1.14 292 x1.46
210 81 x0.39 121 x0.58 172 x0.82 231 x1.1 296 x1.41
220 83 x0.38 124 x0.56 175 x0.8 235 x1.07 301 x1.37
230 85 x0.37 126 x0.55 178 x0.77 239 x1.04 305 x1.32
240 87 x0.36 129 x0.54 181 x0.75 242 x1.01 309 x1.29
250 89 x0.36 131 x0.53 184 x0.74 245 x0.98 312 x1.25
260 91 x0.35 134 x0.51 187 x0.72 249 x0.96 316 x1.22
All 62 98 145 202 264

These female standards were last updated a week ago and are based on 5,000 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + 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