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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 109,000 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 63 x0.57 106 x0.96 162 x1.48 231 x2.1 307 x2.79
120 74 x0.62 120 x1 180 x1.5 252 x2.1 331 x2.76
130 85 x0.66 134 x1.03 197 x1.52 272 x2.09 354 x2.73
140 96 x0.69 148 x1.06 213 x1.52 291 x2.08 376 x2.69
150 107 x0.71 161 x1.07 229 x1.53 310 x2.06 397 x2.65
160 118 x0.74 174 x1.09 245 x1.53 327 x2.05 417 x2.61
170 128 x0.75 187 x1.1 260 x1.53 345 x2.03 437 x2.57
180 138 x0.77 199 x1.11 274 x1.52 361 x2.01 456 x2.53
190 148 x0.78 211 x1.11 288 x1.52 377 x1.99 474 x2.49
200 158 x0.79 223 x1.11 302 x1.51 393 x1.96 491 x2.46
210 168 x0.8 234 x1.11 315 x1.5 408 x1.94 508 x2.42
220 177 x0.81 245 x1.11 328 x1.49 423 x1.92 524 x2.38
230 187 x0.81 256 x1.11 340 x1.48 437 x1.9 540 x2.35
240 196 x0.82 267 x1.11 353 x1.47 451 x1.88 556 x2.32
250 205 x0.82 277 x1.11 365 x1.46 464 x1.86 571 x2.28
260 213 x0.82 287 x1.11 376 x1.45 478 x1.84 585 x2.25
270 222 x0.82 297 x1.1 388 x1.44 490 x1.82 599 x2.22
280 231 x0.82 307 x1.1 399 x1.42 503 x1.8 613 x2.19
290 239 x0.82 317 x1.09 410 x1.41 515 x1.78 627 x2.16
300 247 x0.82 326 x1.09 421 x1.4 527 x1.76 640 x2.13
310 255 x0.82 335 x1.08 431 x1.39 539 x1.74 653 x2.11
All 122 186 267 362 467

These male standards were last updated a month ago and are based on 35,000 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 74 x0.83 114 x1.27 163 x1.81 217 x2.41
100 49 x0.49 80 x0.8 121 x1.21 171 x1.71 227 x2.27
110 53 x0.48 85 x0.77 128 x1.16 179 x1.63 236 x2.14
120 57 x0.47 90 x0.75 134 x1.12 186 x1.55 244 x2.03
130 60 x0.46 95 x0.73 140 x1.07 193 x1.48 252 x1.93
140 64 x0.46 99 x0.71 145 x1.04 199 x1.42 259 x1.85
150 67 x0.45 104 x0.69 150 x1 205 x1.37 266 x1.77
160 71 x0.44 108 x0.67 155 x0.97 211 x1.32 272 x1.7
170 74 x0.43 112 x0.66 160 x0.94 216 x1.27 278 x1.64
180 77 x0.43 115 x0.64 164 x0.91 221 x1.23 284 x1.58
190 80 x0.42 119 x0.63 168 x0.89 226 x1.19 290 x1.52
200 83 x0.41 122 x0.61 172 x0.86 231 x1.16 295 x1.47
210 85 x0.41 126 x0.6 176 x0.84 236 x1.12 300 x1.43
220 88 x0.4 129 x0.59 180 x0.82 240 x1.09 305 x1.39
230 90 x0.39 132 x0.57 184 x0.8 244 x1.06 310 x1.35
240 93 x0.39 135 x0.56 187 x0.78 248 x1.03 314 x1.31
250 95 x0.38 138 x0.55 191 x0.76 252 x1.01 319 x1.28
260 98 x0.38 141 x0.54 194 x0.75 256 x0.98 323 x1.24
All 62 98 145 201 262

These female standards were last updated a month ago and are based on 11,000 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 9,283,000 lifts Squat 5,455,000 lifts Deadlift 5,545,000 lifts Shoulder Press 1,407,000 lifts Barbell Curl 696,000 lifts Military Press 94,000 lifts Front Squat 471,000 lifts Incline Bench Press 260,000 lifts Bent Over Row 439,000 lifts Hex Bar Deadlift 172,000 lifts Sumo Deadlift 42,000 lifts Hip Thrust 95,000 lifts Romanian Deadlift 109,000 lifts Close Grip Bench Press 19,000 lifts Pendlay Row 33,000 lifts Preacher Curl 15,000 lifts Box Squat 9,000 lifts Rack Pull 15,000 lifts Tricep Extension 36,000 lifts Barbell Shrug 62,000 lifts Stiff Legged Deadlift 7,000 lifts Decline Bench Press 52,000 lifts T-Bar Row 40,000 lifts Lying Tricep Extension 28,000 lifts Floor Press 5,000 lifts Upright Row 37,000 lifts Bulgarian Split Squat 5,000 lifts Barbell Lunge 4,000 lifts Zercher Squat 4,000 lifts Good Morning 20,000 lifts Wrist Curl 5,000 lifts Split Squat 2,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 776,000 lifts Push Ups 363,000 lifts Dips 313,000 lifts Chin Ups 162,000 lifts Bodyweight Squat 15,000 lifts Muscle Ups 40,000 lifts Single Leg Squat 9,000 lifts Sit Ups 41,000 lifts Crunches 23,000 lifts Burpees 5,000 lifts One Arm Push Ups 7,000 lifts Handstand Push Ups 5,000 lifts Lunge 3,000 lifts

Olympic

Power Clean 367,000 lifts Snatch 136,000 lifts Push Press 91,000 lifts Clean 106,000 lifts Clean and Jerk 132,000 lifts Power Snatch 4,000 lifts Overhead Squat 8,000 lifts Clean and Press 100,000 lifts Thruster 14,000 lifts Push Jerk 11,000 lifts

Dumbbell

Dumbbell Bench Press 566,000 lifts Dumbbell Curl 485,000 lifts Dumbbell Shoulder Press 285,000 lifts Incline Dumbbell Bench Press 131,000 lifts Dumbbell Row 122,000 lifts Dumbbell Lateral Raise 82,000 lifts Dumbbell Hammer Curl 21,000 lifts Dumbbell Tricep Extension 28,000 lifts Dumbbell Fly 37,000 lifts Arnold Press 7,000 lifts Dumbbell Concentration Curl 24,000 lifts Dumbbell Shrug 41,000 lifts Dumbbell Lunge 31,000 lifts Dumbbell Bulgarian Split Squat 9,000 lifts Dumbbell Front Raise 31,000 lifts Goblet Squat 11,000 lifts Decline Dumbbell Bench Press 2,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Pullover 3,000 lifts Incline Dumbbell Fly 13,000 lifts Incline Dumbbell Curl 4,000 lifts Dumbbell Reverse Fly 2,000 lifts

Machine

Sled Leg Press 232,000 lifts Horizontal Leg Press 136,000 lifts Chest Press 27,000 lifts Leg Extension 84,000 lifts Machine Shoulder Press 12,000 lifts Pec Deck Fly 8,000 lifts Calf Raise 48,000 lifts Vertical Leg Press 8,000 lifts Seated Leg Curl 34,000 lifts Hack Squat 7,000 lifts Lying Leg Curl 26,000 lifts Seated Calf Raise 5,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 199,000 lifts Tricep Pushdown 56,000 lifts Seated Cable Row 21,000 lifts Tricep Rope Pushdown 42,000 lifts Cable Fly 6,000 lifts Face Pull 6,000 lifts + More Exercises

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Exercise Comparisons

Compare romanian deadlift versus one of the following exercises:

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

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