Romanian Deadlift

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.

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

Male Romanian Deadlift Standards (lb)

Entire Community

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

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

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lb
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Female Romanian Deadlift Standards (lb)

Entire Community

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

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

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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.