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 53,000 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 63 x0.57 106 x0.96 163 x1.48 233 x2.12 311 x2.83
120 74 x0.61 120 x1 181 x1.51 254 x2.12 335 x2.79
130 85 x0.65 134 x1.03 198 x1.52 274 x2.11 358 x2.75
140 95 x0.68 148 x1.05 214 x1.53 293 x2.09 380 x2.71
150 106 x0.71 161 x1.07 230 x1.53 312 x2.08 401 x2.67
160 117 x0.73 174 x1.09 245 x1.53 330 x2.06 421 x2.63
170 127 x0.75 186 x1.1 260 x1.53 347 x2.04 441 x2.59
180 137 x0.76 198 x1.1 275 x1.53 363 x2.02 459 x2.55
190 147 x0.77 210 x1.11 289 x1.52 379 x2 478 x2.51
200 157 x0.78 222 x1.11 302 x1.51 395 x1.97 495 x2.47
210 166 x0.79 233 x1.11 316 x1.5 410 x1.95 512 x2.44
220 176 x0.8 244 x1.11 328 x1.49 425 x1.93 528 x2.4
230 185 x0.8 255 x1.11 341 x1.48 439 x1.91 544 x2.37
240 194 x0.81 266 x1.11 353 x1.47 453 x1.89 560 x2.33
250 203 x0.81 276 x1.1 365 x1.46 466 x1.87 575 x2.3
260 212 x0.81 286 x1.1 377 x1.45 480 x1.84 589 x2.27
270 220 x0.82 296 x1.1 388 x1.44 492 x1.82 603 x2.23
280 229 x0.82 306 x1.09 399 x1.43 505 x1.8 617 x2.2
290 237 x0.82 316 x1.09 410 x1.41 517 x1.78 631 x2.17
300 245 x0.82 325 x1.08 421 x1.4 529 x1.76 644 x2.15
310 253 x0.82 334 x1.08 431 x1.39 541 x1.74 657 x2.12
All 121 185 267 364 470

These male standards were last updated a week ago and are based on 26,000 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 x0.83 116 x1.29 165 x1.84 221 x2.45
100 49 x0.49 81 x0.81 123 x1.23 173 x1.73 230 x2.3
110 53 x0.48 86 x0.78 129 x1.17 181 x1.64 238 x2.17
120 56 x0.47 90 x0.75 135 x1.12 188 x1.56 246 x2.05
130 60 x0.46 95 x0.73 140 x1.08 194 x1.49 254 x1.95
140 63 x0.45 99 x0.71 145 x1.04 200 x1.43 261 x1.86
150 66 x0.44 103 x0.69 150 x1 206 x1.37 267 x1.78
160 70 x0.43 107 x0.67 155 x0.97 211 x1.32 273 x1.71
170 72 x0.43 111 x0.65 159 x0.94 216 x1.27 279 x1.64
180 75 x0.42 114 x0.63 163 x0.91 221 x1.23 285 x1.58
190 78 x0.41 117 x0.62 167 x0.88 226 x1.19 290 x1.53
200 81 x0.4 121 x0.6 171 x0.86 230 x1.15 295 x1.47
210 83 x0.4 124 x0.59 175 x0.83 235 x1.12 300 x1.43
220 86 x0.39 127 x0.58 178 x0.81 239 x1.09 305 x1.38
230 88 x0.38 130 x0.56 182 x0.79 243 x1.06 309 x1.34
240 91 x0.38 133 x0.55 185 x0.77 247 x1.03 313 x1.31
250 93 x0.37 135 x0.54 188 x0.75 250 x1 318 x1.27
260 95 x0.37 138 x0.53 192 x0.74 254 x0.98 322 x1.24
All 62 98 145 202 264

These female standards were last updated a week ago and are based on 8,000 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts Sumo Deadlift (experimental) Preacher Curl (experimental) T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Single Leg Squat (experimental) Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Overhead Squat (experimental) Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + 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 Sumo Deadlift Preacher Curl T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension

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