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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 178,000 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 62 x0.56 104 x0.95 160 x1.45 227 x2.07 303 x2.76
120 73 x0.61 119 x0.99 178 x1.48 249 x2.07 328 x2.73
130 85 x0.65 133 x1.02 195 x1.5 269 x2.07 351 x2.7
140 96 x0.68 147 x1.05 212 x1.51 289 x2.06 373 x2.67
150 107 x0.71 160 x1.07 228 x1.52 308 x2.05 395 x2.63
160 118 x0.73 173 x1.08 244 x1.52 326 x2.04 415 x2.59
170 128 x0.75 186 x1.1 259 x1.52 343 x2.02 435 x2.56
180 139 x0.77 199 x1.1 274 x1.52 360 x2 454 x2.52
190 149 x0.78 211 x1.11 288 x1.52 377 x1.98 472 x2.49
200 159 x0.79 223 x1.12 302 x1.51 393 x1.96 490 x2.45
210 169 x0.8 235 x1.12 315 x1.5 408 x1.94 507 x2.42
220 178 x0.81 246 x1.12 329 x1.49 423 x1.92 524 x2.38
230 188 x0.82 257 x1.12 341 x1.48 438 x1.9 540 x2.35
240 197 x0.82 268 x1.12 354 x1.48 452 x1.88 556 x2.32
250 207 x0.83 279 x1.12 366 x1.47 466 x1.86 572 x2.29
260 216 x0.83 289 x1.11 378 x1.45 479 x1.84 586 x2.26
270 224 x0.83 300 x1.11 390 x1.44 492 x1.82 601 x2.23
280 233 x0.83 310 x1.11 401 x1.43 505 x1.8 615 x2.2
290 242 x0.83 319 x1.1 413 x1.42 518 x1.79 629 x2.17
300 250 x0.83 329 x1.1 424 x1.41 530 x1.77 643 x2.14
310 258 x0.83 339 x1.09 434 x1.4 542 x1.75 656 x2.12
All 121 185 266 361 466

These male standards were last updated 5 days ago and are based on 53,000 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 82 x0.82 123 x1.23 172 x1.72 228 x2.27
110 54 x0.49 87 x0.79 129 x1.17 180 x1.63 236 x2.15
120 58 x0.48 91 x0.76 135 x1.12 187 x1.56 244 x2.03
130 62 x0.47 96 x0.74 140 x1.08 193 x1.49 251 x1.93
140 65 x0.46 100 x0.72 146 x1.04 199 x1.42 258 x1.84
150 68 x0.46 104 x0.7 151 x1 205 x1.37 265 x1.77
160 71 x0.45 108 x0.68 155 x0.97 210 x1.32 271 x1.69
170 74 x0.44 112 x0.66 160 x0.94 216 x1.27 277 x1.63
180 77 x0.43 116 x0.64 164 x0.91 221 x1.23 283 x1.57
190 80 x0.42 119 x0.63 168 x0.88 225 x1.19 288 x1.52
200 83 x0.41 122 x0.61 172 x0.86 230 x1.15 293 x1.47
210 86 x0.41 126 x0.6 176 x0.84 234 x1.12 298 x1.42
220 88 x0.4 129 x0.58 179 x0.82 238 x1.08 303 x1.38
230 91 x0.39 132 x0.57 183 x0.8 243 x1.05 307 x1.34
240 93 x0.39 135 x0.56 186 x0.78 246 x1.03 312 x1.3
250 95 x0.38 137 x0.55 190 x0.76 250 x1 316 x1.26
260 98 x0.38 140 x0.54 193 x0.74 254 x0.98 320 x1.23
All 63 99 146 201 262

These female standards were last updated 5 days ago and are based on 16,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare romanian deadlift versus one of the following exercises:

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

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