Romanian Deadlift Standards

Measured in lb

Romanian Deadlift strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Romanian Deadlift standards are based on 364,000 lifts by Strength Level users

How To Romanian Deadlift

♂ Male
♀ Female

Male Romanian Deadlift Standards (lb)

Strength Level	Weight
Beginner	120 lb
Novice	183 lb
Intermediate	263 lb
Advanced	358 lb
Elite	462 lb

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.50x
Advanced	2.00x
Elite	2.75x

How much should I be able to Romanian Deadlift? (lb)

What is the average Romanian Deadlift? The average Romanian Deadlift weight for a male lifter is 263 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Romanian Deadlift? Male beginners should aim to lift 120 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	62	104	159	227	302
120	73	118	177	248	326
130	84	132	194	268	349
140	95	145	210	287	371
150	106	159	226	306	392
160	116	172	242	323	413
170	127	184	257	341	432
180	137	197	271	357	451
190	147	209	285	374	469
200	157	221	299	389	487
210	167	232	312	405	504
220	176	243	325	419	520
230	185	254	338	434	536
240	195	265	350	448	552
250	204	275	362	461	567
260	212	286	374	475	581
270	221	296	386	487	596
280	230	306	397	500	610
290	238	315	408	512	623
300	246	325	419	525	637
310	254	334	429	536	650

Age	Beg.	Nov.	Int.	Adv.	Elite
15	102	156	224	305	393
20	117	178	256	349	450
25	120	183	263	358	462
30	120	183	263	358	462
35	120	183	263	358	462
40	120	183	263	358	462
45	114	174	250	339	438
50	107	163	234	319	411
55	99	151	217	295	380
60	90	137	198	269	347
65	81	124	179	243	313
70	73	111	160	218	281
75	65	100	143	195	252
80	58	89	128	174	225
85	52	80	115	156	202
90	47	72	103	141	182

Calculate Your Strength Level

Female Romanian Deadlift Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	64 lb
Novice	100 lb
Intermediate	146 lb
Advanced	201 lb
Elite	261 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	1.75x

How much should I be able to Romanian Deadlift? (lb)

What is the average Romanian Deadlift? The average Romanian Deadlift weight for a female lifter is 146 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Romanian Deadlift? Female beginners should aim to lift 64 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	46	77	117	165	218
100	51	82	123	173	228
110	55	87	130	180	236
120	59	92	135	187	244
130	62	97	141	193	251
140	66	101	146	199	258
150	69	105	151	205	265
160	72	109	156	211	271
170	75	113	160	216	277
180	78	116	164	221	282
190	81	120	168	225	288
200	84	123	172	230	293
210	86	126	176	234	298
220	89	129	180	239	302
230	91	132	183	243	307
240	94	135	187	246	311
250	96	138	190	250	316
260	98	141	193	254	320

Age	Beg.	Nov.	Int.	Adv.	Elite
15	54	85	124	171	222
20	62	97	142	196	255
25	64	100	146	201	261
30	64	100	146	201	261
35	64	100	146	201	261
40	64	100	146	201	261
45	61	95	138	190	248
50	57	89	130	179	233
55	53	82	120	165	215
60	48	75	110	151	196
65	43	68	99	136	177
70	39	61	89	122	159
75	35	54	80	109	142
80	31	49	71	98	127
85	28	44	64	88	114
90	25	39	57	79	103

Calculate Your Strength Level

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	62	104	159	227	302
120	73	118	177	248	326
130	84	132	194	268	349
140	95	145	210	287	371
150	106	159	226	306	392
160	116	172	242	323	413
170	127	184	257	341	432
180	137	197	271	357	451
190	147	209	285	374	469
200	157	221	299	389	487
210	167	232	312	405	504
220	176	243	325	419	520
230	185	254	338	434	536
240	195	265	350	448	552
250	204	275	362	461	567
260	212	286	374	475	581
270	221	296	386	487	596
280	230	306	397	500	610
290	238	315	408	512	623
300	246	325	419	525	637
310	254	334	429	536	650

Age	Beg.	Nov.	Int.	Adv.	Elite
15	102	156	224	305	393
20	117	178	256	349	450
25	120	183	263	358	462
30	120	183	263	358	462
35	120	183	263	358	462
40	120	183	263	358	462
45	114	174	250	339	438
50	107	163	234	319	411
55	99	151	217	295	380
60	90	137	198	269	347
65	81	124	179	243	313
70	73	111	160	218	281
75	65	100	143	195	252
80	58	89	128	174	225
85	52	80	115	156	202
90	47	72	103	141	182

BW	Beg.	Nov.	Int.	Adv.	Elite
90	46	77	117	165	218
100	51	82	123	173	228
110	55	87	130	180	236
120	59	92	135	187	244
130	62	97	141	193	251
140	66	101	146	199	258
150	69	105	151	205	265
160	72	109	156	211	271
170	75	113	160	216	277
180	78	116	164	221	282
190	81	120	168	225	288
200	84	123	172	230	293
210	86	126	176	234	298
220	89	129	180	239	302
230	91	132	183	243	307
240	94	135	187	246	311
250	96	138	190	250	316
260	98	141	193	254	320

Age	Beg.	Nov.	Int.	Adv.	Elite
15	54	85	124	171	222
20	62	97	142	196	255
25	64	100	146	201	261
30	64	100	146	201	261
35	64	100	146	201	261
40	64	100	146	201	261
45	61	95	138	190	248
50	57	89	130	179	233
55	53	82	120	165	215
60	48	75	110	151	196
65	43	68	99	136	177
70	39	61	89	122	159
75	35	54	80	109	142
80	31	49	71	98	127
85	28	44	64	88	114
90	25	39	57	79	103

BW	Beg.	Nov.	Int.	Adv.	Elite
110	62	104	159	227	302
120	73	118	177	248	326
130	84	132	194	268	349
140	95	145	210	287	371
150	106	159	226	306	392
160	116	172	242	323	413
170	127	184	257	341	432
180	137	197	271	357	451
190	147	209	285	374	469
200	157	221	299	389	487
210	167	232	312	405	504
220	176	243	325	419	520
230	185	254	338	434	536
240	195	265	350	448	552
250	204	275	362	461	567
260	212	286	374	475	581
270	221	296	386	487	596
280	230	306	397	500	610
290	238	315	408	512	623
300	246	325	419	525	637
310	254	334	429	536	650

Age	Beg.	Nov.	Int.	Adv.	Elite
15	102	156	224	305	393
20	117	178	256	349	450
25	120	183	263	358	462
30	120	183	263	358	462
35	120	183	263	358	462
40	120	183	263	358	462
45	114	174	250	339	438
50	107	163	234	319	411
55	99	151	217	295	380
60	90	137	198	269	347
65	81	124	179	243	313
70	73	111	160	218	281
75	65	100	143	195	252
80	58	89	128	174	225
85	52	80	115	156	202
90	47	72	103	141	182

BW	Beg.	Nov.	Int.	Adv.	Elite
90	46	77	117	165	218
100	51	82	123	173	228
110	55	87	130	180	236
120	59	92	135	187	244
130	62	97	141	193	251
140	66	101	146	199	258
150	69	105	151	205	265
160	72	109	156	211	271
170	75	113	160	216	277
180	78	116	164	221	282
190	81	120	168	225	288
200	84	123	172	230	293
210	86	126	176	234	298
220	89	129	180	239	302
230	91	132	183	243	307
240	94	135	187	246	311
250	96	138	190	250	316
260	98	141	193	254	320

Age	Beg.	Nov.	Int.	Adv.	Elite
15	54	85	124	171	222
20	62	97	142	196	255
25	64	100	146	201	261
30	64	100	146	201	261
35	64	100	146	201	261
40	64	100	146	201	261
45	61	95	138	190	248
50	57	89	130	179	233
55	53	82	120	165	215
60	48	75	110	151	196
65	43	68	99	136	177
70	39	61	89	122	159
75	35	54	80	109	142
80	31	49	71	98	127
85	28	44	64	88	114
90	25	39	57	79	103

BW	Beg.	Nov.	Int.	Adv.	Elite
110	62	104	159	227	302
120	73	118	177	248	326
130	84	132	194	268	349
140	95	145	210	287	371
150	106	159	226	306	392
160	116	172	242	323	413
170	127	184	257	341	432
180	137	197	271	357	451
190	147	209	285	374	469
200	157	221	299	389	487
210	167	232	312	405	504
220	176	243	325	419	520
230	185	254	338	434	536
240	195	265	350	448	552
250	204	275	362	461	567
260	212	286	374	475	581
270	221	296	386	487	596
280	230	306	397	500	610
290	238	315	408	512	623
300	246	325	419	525	637
310	254	334	429	536	650

Age	Beg.	Nov.	Int.	Adv.	Elite
15	102	156	224	305	393
20	117	178	256	349	450
25	120	183	263	358	462
30	120	183	263	358	462
35	120	183	263	358	462
40	120	183	263	358	462
45	114	174	250	339	438
50	107	163	234	319	411
55	99	151	217	295	380
60	90	137	198	269	347
65	81	124	179	243	313
70	73	111	160	218	281
75	65	100	143	195	252
80	58	89	128	174	225
85	52	80	115	156	202
90	47	72	103	141	182

BW	Beg.	Nov.	Int.	Adv.	Elite
90	46	77	117	165	218
100	51	82	123	173	228
110	55	87	130	180	236
120	59	92	135	187	244
130	62	97	141	193	251
140	66	101	146	199	258
150	69	105	151	205	265
160	72	109	156	211	271
170	75	113	160	216	277
180	78	116	164	221	282
190	81	120	168	225	288
200	84	123	172	230	293
210	86	126	176	234	298
220	89	129	180	239	302
230	91	132	183	243	307
240	94	135	187	246	311
250	96	138	190	250	316
260	98	141	193	254	320

Age	Beg.	Nov.	Int.	Adv.	Elite
15	54	85	124	171	222
20	62	97	142	196	255
25	64	100	146	201	261
30	64	100	146	201	261
35	64	100	146	201	261
40	64	100	146	201	261
45	61	95	138	190	248
50	57	89	130	179	233
55	53	82	120	165	215
60	48	75	110	151	196
65	43	68	99	136	177
70	39	61	89	122	159
75	35	54	80	109	142
80	31	49	71	98	127
85	28	44	64	88	114
90	25	39	57	79	103