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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 128,000 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 x0.57 105 x0.95 161 x1.46 229 x2.08 305 x2.77
120 74 x0.61 119 x0.99 179 x1.49 250 x2.08 329 x2.74
130 85 x0.65 133 x1.02 196 x1.51 270 x2.08 353 x2.71
140 96 x0.68 147 x1.05 212 x1.52 290 x2.07 375 x2.68
150 107 x0.71 160 x1.07 228 x1.52 308 x2.06 396 x2.64
160 117 x0.73 173 x1.08 244 x1.52 327 x2.04 416 x2.6
170 128 x0.75 186 x1.1 259 x1.52 344 x2.02 436 x2.57
180 138 x0.77 199 x1.1 274 x1.52 361 x2 455 x2.53
190 148 x0.78 211 x1.11 288 x1.52 377 x1.98 473 x2.49
200 158 x0.79 223 x1.11 302 x1.51 393 x1.96 491 x2.46
210 168 x0.8 234 x1.12 315 x1.5 408 x1.94 508 x2.42
220 178 x0.81 246 x1.12 328 x1.49 423 x1.92 525 x2.39
230 187 x0.81 257 x1.12 341 x1.48 438 x1.9 541 x2.35
240 196 x0.82 267 x1.11 354 x1.47 452 x1.88 557 x2.32
250 206 x0.82 278 x1.11 366 x1.46 465 x1.86 572 x2.29
260 214 x0.82 288 x1.11 378 x1.45 479 x1.84 587 x2.26
270 223 x0.83 299 x1.11 389 x1.44 492 x1.82 601 x2.23
280 232 x0.83 308 x1.1 401 x1.43 505 x1.8 615 x2.2
290 240 x0.83 318 x1.1 412 x1.42 517 x1.78 629 x2.17
300 249 x0.83 328 x1.09 423 x1.41 529 x1.76 642 x2.14
310 257 x0.83 337 x1.09 433 x1.4 541 x1.75 655 x2.11
All 121 185 266 361 466

These male standards were last updated a week ago and are based on 43,000 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 45 x0.5 75 x0.83 115 x1.28 163 x1.82 218 x2.42
100 49 x0.49 80 x0.8 122 x1.22 172 x1.72 227 x2.27
110 53 x0.48 86 x0.78 128 x1.16 179 x1.63 236 x2.14
120 57 x0.47 91 x0.75 134 x1.12 186 x1.55 244 x2.03
130 61 x0.47 95 x0.73 140 x1.07 193 x1.48 251 x1.93
140 64 x0.46 100 x0.71 145 x1.04 199 x1.42 258 x1.85
150 67 x0.45 104 x0.69 150 x1 205 x1.37 265 x1.77
160 71 x0.44 108 x0.67 155 x0.97 210 x1.32 271 x1.7
170 74 x0.43 111 x0.66 159 x0.94 216 x1.27 277 x1.63
180 77 x0.43 115 x0.64 164 x0.91 221 x1.23 283 x1.57
190 80 x0.42 119 x0.62 168 x0.88 226 x1.19 289 x1.52
200 82 x0.41 122 x0.61 172 x0.86 230 x1.15 294 x1.47
210 85 x0.4 125 x0.6 176 x0.84 235 x1.12 299 x1.42
220 88 x0.4 128 x0.58 179 x0.82 239 x1.09 304 x1.38
230 90 x0.39 131 x0.57 183 x0.8 243 x1.06 309 x1.34
240 93 x0.39 134 x0.56 187 x0.78 247 x1.03 313 x1.3
250 95 x0.38 137 x0.55 190 x0.76 251 x1 317 x1.27
260 97 x0.37 140 x0.54 193 x0.74 255 x0.98 322 x1.24
All 62 98 145 201 262

These female standards were last updated a week ago and are based on 13,000 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 10,548,000 lifts Squat 6,134,000 lifts Deadlift 6,209,000 lifts Shoulder Press 1,549,000 lifts Military Press 165,000 lifts Barbell Curl 764,000 lifts Incline Bench Press 313,000 lifts Bent Over Row 486,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 70,000 lifts Hip Thrust 117,000 lifts Romanian Deadlift 128,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Decline Bench Press 61,000 lifts Rack Pull 26,000 lifts Tricep Extension 42,000 lifts Seated Shoulder Press 597 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Barbell Shrug 71,000 lifts Box Squat 16,000 lifts T-Bar Row 47,000 lifts Zercher Squat 7,000 lifts Floor Press 10,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Bulgarian Split Squat 8,000 lifts Stiff Legged Deadlift 12,000 lifts Wrist Curl 8,000 lifts Upright Row 42,000 lifts Good Morning 24,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 152 lifts Reverse Barbell Curl 184 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Overhead Squat 12,000 lifts Clean and Press 104,000 lifts Hang Clean 490 lifts Power Snatch 6,000 lifts Push Jerk 14,000 lifts Thruster 17,000 lifts

Dumbbell

Dumbbell Bench Press 704,000 lifts Dumbbell Curl 571,000 lifts Dumbbell Shoulder Press 343,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Dumbbell Tricep Extension 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Arnold Press 12,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Lunge 37,000 lifts Dumbbell Front Raise 35,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Romanian Deadlift 493 lifts Dumbbell Tricep Kickback 267 lifts Dumbbell Concentration Curl 28,000 lifts Incline Dumbbell Curl 7,000 lifts Incline Dumbbell Fly 15,000 lifts Dumbbell Floor Press 330 lifts Dumbbell Pullover 6,000 lifts Decline Dumbbell Bench Press 4,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts

Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 232,000 lifts Tricep Pushdown 69,000 lifts Seated Cable Row 35,000 lifts Tricep Rope Pushdown 49,000 lifts Cable Curl 362 lifts Face Pull 11,000 lifts Cable Fly 10,000 lifts Cable Lateral Raise 238 lifts Cable Pull Through 57 lifts One Arm Cable Curl 84 lifts Cable Crunch 113 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 Bent Over Row Front Squat Hex Bar Deadlift Sumo Deadlift Hip Thrust EZ Bar Curl Close Grip Bench Press Decline Bench Press Rack Pull Tricep Extension Seated Shoulder Press Pendlay Row Lying Tricep Extension Barbell Shrug Box Squat T-Bar Row Zercher Squat Floor Press Preacher Curl Barbell Lunge Bulgarian Split Squat Stiff Legged Deadlift Wrist Curl Upright Row Good Morning Split Squat Reverse Grip Bench Press Reverse Barbell Curl Reverse Wrist Curl Landmine Squat

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