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 22,000 lifts by Strength Level users.

Go to 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
120 73 x0.61 120 x1 182 x1.52 257 x2.14 340 x2.84
130 84 x0.65 135 x1.03 200 x1.54 277 x2.13 364 x2.8
140 95 x0.68 148 x1.06 216 x1.54 297 x2.12 386 x2.76
150 106 x0.71 162 x1.08 232 x1.55 316 x2.11 408 x2.72
160 117 x0.73 175 x1.09 248 x1.55 334 x2.09 428 x2.68
170 127 x0.75 188 x1.1 263 x1.55 352 x2.07 448 x2.64
180 138 x0.76 200 x1.11 278 x1.54 369 x2.05 467 x2.6
190 148 x0.78 212 x1.12 292 x1.54 385 x2.03 486 x2.56
200 158 x0.79 224 x1.12 306 x1.53 401 x2.01 504 x2.52
210 167 x0.8 236 x1.12 320 x1.52 416 x1.98 521 x2.48
220 177 x0.8 247 x1.12 333 x1.51 431 x1.96 538 x2.44
230 186 x0.81 258 x1.12 346 x1.5 446 x1.94 554 x2.41
240 195 x0.81 269 x1.12 358 x1.49 460 x1.92 570 x2.37
250 204 x0.82 279 x1.12 370 x1.48 474 x1.9 585 x2.34
260 213 x0.82 290 x1.11 382 x1.47 487 x1.87 600 x2.31
270 222 x0.82 300 x1.11 394 x1.46 501 x1.85 614 x2.28
280 231 x0.82 310 x1.11 405 x1.45 513 x1.83 629 x2.24
290 239 x0.82 319 x1.1 416 x1.44 526 x1.81 642 x2.22
300 247 x0.82 329 x1.1 427 x1.42 538 x1.79 656 x2.19
310 255 x0.82 338 x1.09 438 x1.41 550 x1.77 669 x2.16
All 120 185 269 368 478

These male standards were last updated a month ago and are based on 8,000 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
100 47 x0.47 79 x0.79 122 x1.22 173 x1.73 231 x2.31
110 52 x0.47 85 x0.77 129 x1.17 182 x1.65 240 x2.19
120 56 x0.47 90 x0.75 135 x1.13 189 x1.58 249 x2.08
130 60 x0.46 95 x0.73 141 x1.09 197 x1.51 258 x1.98
140 64 x0.45 100 x0.72 147 x1.05 203 x1.45 265 x1.9
150 67 x0.45 105 x0.7 153 x1.02 210 x1.4 273 x1.82
160 71 x0.44 109 x0.68 158 x0.99 216 x1.35 280 x1.75
170 74 x0.44 113 x0.67 163 x0.96 222 x1.3 286 x1.68
180 77 x0.43 117 x0.65 168 x0.93 227 x1.26 293 x1.63
190 80 x0.42 121 x0.64 172 x0.91 233 x1.22 299 x1.57
200 83 x0.42 125 x0.62 177 x0.88 238 x1.19 305 x1.52
210 86 x0.41 128 x0.61 181 x0.86 243 x1.16 310 x1.48
220 89 x0.41 132 x0.6 185 x0.84 247 x1.12 315 x1.43
230 92 x0.4 135 x0.59 189 x0.82 252 x1.1 321 x1.39
240 95 x0.39 138 x0.58 193 x0.8 256 x1.07 326 x1.36
250 97 x0.39 141 x0.57 197 x0.79 261 x1.04 330 x1.32
260 100 x0.38 144 x0.56 200 x0.77 265 x1.02 335 x1.29
All 61 99 147 205 269

These female standards were last updated a month ago and are based on 2,000 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + 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 T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension