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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 147,000 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 x1.46 228 x2.08 304 x2.76
120 74 x0.61 119 x0.99 178 x1.49 249 x2.08 328 x2.74
130 85 x0.65 133 x1.02 195 x1.5 270 x2.07 352 x2.7
140 96 x0.69 147 x1.05 212 x1.51 289 x2.06 374 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 x2.6
170 128 x0.75 186 x1.1 259 x1.52 343 x2.02 435 x2.56
180 138 x0.77 199 x1.1 273 x1.52 360 x2 454 x2.52
190 149 x0.78 211 x1.11 288 x1.51 376 x1.98 472 x2.48
200 159 x0.79 223 x1.11 301 x1.51 392 x1.96 490 x2.45
210 168 x0.8 234 x1.12 315 x1.5 407 x1.94 507 x2.41
220 178 x0.81 246 x1.12 328 x1.49 422 x1.92 523 x2.38
230 187 x0.82 257 x1.12 341 x1.48 437 x1.9 539 x2.35
240 197 x0.82 267 x1.11 353 x1.47 451 x1.88 555 x2.31
250 206 x0.82 278 x1.11 365 x1.46 465 x1.86 570 x2.28
260 215 x0.83 288 x1.11 377 x1.45 478 x1.84 585 x2.25
270 223 x0.83 299 x1.11 389 x1.44 491 x1.82 600 x2.22
280 232 x0.83 308 x1.1 400 x1.43 504 x1.8 614 x2.19
290 241 x0.83 318 x1.1 411 x1.42 516 x1.78 627 x2.16
300 249 x0.83 328 x1.09 422 x1.41 528 x1.76 641 x2.14
310 257 x0.83 337 x1.09 433 x1.4 540 x1.74 654 x2.11
All 122 185 266 361 465

These male standards were last updated 14 hours ago and are based on 50,000 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 x0.51 76 x0.84 116 x1.28 164 x1.82 218 x2.42
100 50 x0.5 81 x0.81 122 x1.22 172 x1.72 227 x2.27
110 54 x0.49 86 x0.79 129 x1.17 179 x1.63 236 x2.14
120 58 x0.48 91 x0.76 135 x1.12 186 x1.55 244 x2.03
130 61 x0.47 96 x0.74 140 x1.08 193 x1.48 251 x1.93
140 65 x0.46 100 x0.71 145 x1.04 199 x1.42 258 x1.84
150 68 x0.45 104 x0.69 150 x1 205 x1.37 265 x1.76
160 71 x0.45 108 x0.68 155 x0.97 210 x1.31 271 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 x1.23 282 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 85 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 x0.39 134 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 99 145 200 261

These female standards were last updated 14 hours ago and are based on 15,000 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 11,987,000 lifts Squat 6,926,000 lifts Deadlift 7,048,000 lifts Shoulder Press 1,773,000 lifts Military Press 251,000 lifts Incline Bench Press 367,000 lifts Front Squat 594,000 lifts Barbell Curl 848,000 lifts Hex Bar Deadlift 281,000 lifts Bent Over Row 555,000 lifts Sumo Deadlift 103,000 lifts Hip Thrust 140,000 lifts Romanian Deadlift 147,000 lifts EZ Bar Curl 16,000 lifts Close Grip Bench Press 46,000 lifts Pendlay Row 48,000 lifts Box Squat 22,000 lifts Rack Pull 36,000 lifts Lying Tricep Extension 62,000 lifts Barbell Shrug 100,000 lifts T-Bar Row 69,000 lifts Decline Bench Press 70,000 lifts Seated Shoulder Press 35,000 lifts Stiff Legged Deadlift 16,000 lifts Tricep Extension 47,000 lifts Zercher Squat 10,000 lifts Preacher Curl 31,000 lifts Floor Press 14,000 lifts Wrist Curl 11,000 lifts Bulgarian Split Squat 11,000 lifts Upright Row 46,000 lifts Barbell Lunge 12,000 lifts Good Morning 27,000 lifts Split Squat 6,000 lifts Reverse Barbell Curl 2,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 977,000 lifts Push Ups 475,000 lifts Dips 391,000 lifts Chin Ups 220,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Handstand Push Ups 11,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts One Arm Push Ups 15,000 lifts Single Leg Squat 18,000 lifts Crunches 31,000 lifts One Arm Pull Ups 3,000 lifts Glute Bridge 1,000 lifts Neutral Grip Pull Ups 2,000 lifts Russian Twist 1,000 lifts Burpees 11,000 lifts Lying Leg Raise 1,000 lifts Back Extension 1,000 lifts Lunge 8,000 lifts Inverted Row 1,000 lifts Toes To Bar 1,000 lifts Hanging Leg Raise 2,000 lifts Glute Ham Raise 618 lifts

Olympic

Power Clean 448,000 lifts Snatch 188,000 lifts Clean and Jerk 184,000 lifts Clean 150,000 lifts Push Press 135,000 lifts Clean and Press 132,000 lifts Power Snatch 34,000 lifts Overhead Squat 42,000 lifts Hang Clean 32,000 lifts Push Jerk 41,000 lifts Thruster 45,000 lifts

Dumbbell

Dumbbell Bench Press 859,000 lifts Dumbbell Curl 671,000 lifts Dumbbell Shoulder Press 424,000 lifts Incline Dumbbell Bench Press 209,000 lifts Dumbbell Row 165,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 198,000 lifts Goblet Squat 30,000 lifts Dumbbell Lunge 44,000 lifts Dumbbell Fly 53,000 lifts Dumbbell Shrug 55,000 lifts Dumbbell Tricep Extension 42,000 lifts Arnold Press 18,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Pullover 9,000 lifts Dumbbell Bulgarian Split Squat 20,000 lifts Decline Dumbbell Bench Press 5,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Tricep Kickback 2,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Incline Dumbbell Curl 11,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 343,000 lifts Horizontal Leg Press 192,000 lifts Leg Extension 117,000 lifts Chest Press 76,000 lifts Pec Deck Fly 23,000 lifts Calf Raise 66,000 lifts Vertical Leg Press 20,000 lifts Machine Shoulder Press 33,000 lifts Hack Squat 18,000 lifts Lying Leg Curl 36,000 lifts Hip Abduction 11,000 lifts Seated Leg Curl 46,000 lifts Seated Calf Raise 12,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 266,000 lifts Seated Cable Row 49,000 lifts Tricep Pushdown 82,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Cable Curl 4,000 lifts Face Pull 15,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 784 lifts One Arm Cable Curl 1,000 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 Incline Bench Press Front Squat Barbell Curl Hex Bar Deadlift Bent Over Row Sumo Deadlift Hip Thrust EZ Bar Curl Close Grip Bench Press Pendlay Row Box Squat Rack Pull Lying Tricep Extension Barbell Shrug T-Bar Row Decline Bench Press Seated Shoulder Press Stiff Legged Deadlift Tricep Extension Zercher Squat Preacher Curl Floor Press Wrist Curl Bulgarian Split Squat Upright Row Barbell Lunge Good Morning Split Squat Reverse Barbell Curl Reverse Grip Bench Press Reverse Wrist Curl Landmine Squat

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