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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 188,000 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 x0.94 159 x1.45 227 x2.06 302 x2.75
120 73 x0.61 118 x0.98 177 x1.47 248 x2.06 326 x2.72
130 84 x0.64 132 x1.01 194 x1.49 268 x2.06 349 x2.69
140 95 x0.68 145 x1.04 210 x1.5 287 x2.05 371 x2.65
150 106 x0.7 159 x1.06 226 x1.51 306 x2.04 392 x2.62
160 116 x0.73 172 x1.07 242 x1.51 323 x2.02 413 x2.58
170 127 x0.74 184 x1.08 257 x1.51 341 x2 432 x2.54
180 137 x0.76 197 x1.09 271 x1.51 357 x1.99 451 x2.51
190 147 x0.77 209 x1.1 285 x1.5 374 x1.97 469 x2.47
200 157 x0.78 221 x1.1 299 x1.49 389 x1.95 487 x2.43
210 167 x0.79 232 x1.11 312 x1.49 405 x1.93 504 x2.4
220 176 x0.8 243 x1.11 325 x1.48 419 x1.91 520 x2.36
230 185 x0.81 254 x1.11 338 x1.47 434 x1.89 536 x2.33
240 195 x0.81 265 x1.1 350 x1.46 448 x1.87 552 x2.3
250 204 x0.81 275 x1.1 362 x1.45 461 x1.84 567 x2.27
260 212 x0.82 286 x1.1 374 x1.44 475 x1.83 581 x2.24
270 221 x0.82 296 x1.1 386 x1.43 487 x1.81 596 x2.21
280 230 x0.82 306 x1.09 397 x1.42 500 x1.79 610 x2.18
290 238 x0.82 315 x1.09 408 x1.41 512 x1.77 623 x2.15
300 246 x0.82 325 x1.08 419 x1.4 525 x1.75 637 x2.12
310 254 x0.82 334 x1.08 429 x1.38 536 x1.73 650 x2.1
All 120 183 263 358 462

These male standards were last updated a week ago and are based on 49,000 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 x0.52 77 x0.85 117 x1.29 165 x1.83 218 x2.43
100 51 x0.51 82 x0.82 123 x1.23 173 x1.73 228 x2.28
110 55 x0.5 87 x0.79 130 x1.18 180 x1.64 236 x2.15
120 59 x0.49 92 x0.77 135 x1.13 187 x1.56 244 x2.03
130 62 x0.48 97 x0.74 141 x1.08 193 x1.49 251 x1.93
140 66 x0.47 101 x0.72 146 x1.04 199 x1.42 258 x1.84
150 69 x0.46 105 x0.7 151 x1.01 205 x1.37 265 x1.76
160 72 x0.45 109 x0.68 156 x0.97 211 x1.32 271 x1.69
170 75 x0.44 113 x0.66 160 x0.94 216 x1.27 277 x1.63
180 78 x0.43 116 x0.65 164 x0.91 221 x1.23 282 x1.57
190 81 x0.43 120 x0.63 168 x0.89 225 x1.19 288 x1.51
200 84 x0.42 123 x0.62 172 x0.86 230 x1.15 293 x1.46
210 86 x0.41 126 x0.6 176 x0.84 234 x1.12 298 x1.42
220 89 x0.4 129 x0.59 180 x0.82 239 x1.08 302 x1.37
230 91 x0.4 132 x0.58 183 x0.8 243 x1.05 307 x1.33
240 94 x0.39 135 x0.56 187 x0.78 246 x1.03 311 x1.3
250 96 x0.38 138 x0.55 190 x0.76 250 x1 316 x1.26
260 98 x0.38 141 x0.54 193 x0.74 254 x0.98 320 x1.23
All 64 100 146 201 261

These female standards were last updated a week 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 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 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 Bent Over Row Incline Bench Press Front Squat Hex Bar Deadlift Sumo Deadlift Hip Thrust EZ Bar Curl Close Grip Bench Press Barbell Shrug Lying Tricep Extension Seated Shoulder Press Pendlay Row Stiff Legged Deadlift Floor Press Decline Bench Press Rack Pull Barbell Lunge Tricep Extension Good Morning Split Squat T-Bar Row Preacher Curl Box Squat Bulgarian Split Squat Zercher Squat Reverse Barbell Curl Upright Row Landmine Squat Reverse Wrist Curl Wrist Curl Reverse Grip Bench Press

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