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 53,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Romanian Deadlift Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 61 x0.56 104 x0.95 162 x1.47 232 x2.11 311 x2.83
120 72 x0.6 119 x0.99 180 x1.5 253 x2.11 335 x2.79
130 83 x0.64 133 x1.02 197 x1.52 274 x2.11 359 x2.76
140 94 x0.67 147 x1.05 214 x1.53 293 x2.09 381 x2.72
150 105 x0.7 160 x1.07 230 x1.53 312 x2.08 402 x2.68
160 116 x0.72 173 x1.08 245 x1.53 330 x2.06 423 x2.64
170 126 x0.74 186 x1.09 260 x1.53 348 x2.04 443 x2.6
180 136 x0.76 198 x1.1 275 x1.53 364 x2.02 462 x2.56
190 146 x0.77 210 x1.11 289 x1.52 381 x2 480 x2.53
200 156 x0.78 222 x1.11 303 x1.51 397 x1.98 498 x2.49
210 166 x0.79 233 x1.11 316 x1.51 412 x1.96 515 x2.45
220 176 x0.8 245 x1.11 330 x1.5 427 x1.94 532 x2.42
230 185 x0.8 256 x1.11 342 x1.49 441 x1.92 548 x2.38
240 194 x0.81 267 x1.11 355 x1.48 455 x1.9 563 x2.35
250 203 x0.81 277 x1.11 367 x1.47 469 x1.88 579 x2.31
260 212 x0.82 287 x1.11 379 x1.46 483 x1.86 594 x2.28
270 221 x0.82 297 x1.1 390 x1.45 496 x1.84 608 x2.25
280 229 x0.82 307 x1.1 402 x1.43 508 x1.82 622 x2.22
290 238 x0.82 317 x1.09 413 x1.42 521 x1.8 636 x2.19
300 246 x0.82 327 x1.09 424 x1.41 533 x1.78 649 x2.16
310 254 x0.82 336 x1.08 434 x1.4 545 x1.76 662 x2.14
All 120 184 267 365 473

These male standards were last updated 4 days ago and are based on 22,000 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 75 x0.84 116 x1.29 166 x1.84 221 x2.46
100 49 x0.49 80 x0.8 123 x1.23 173 x1.73 230 x2.3
110 52 x0.48 85 x0.78 129 x1.17 181 x1.64 239 x2.17
120 56 x0.47 90 x0.75 134 x1.12 187 x1.56 246 x2.05
130 59 x0.46 94 x0.73 140 x1.07 194 x1.49 253 x1.95
140 63 x0.45 99 x0.7 145 x1.03 200 x1.43 260 x1.86
150 66 x0.44 102 x0.68 149 x1 205 x1.37 267 x1.78
160 69 x0.43 106 x0.66 154 x0.96 210 x1.32 273 x1.7
170 72 x0.42 110 x0.65 158 x0.93 215 x1.27 278 x1.64
180 75 x0.41 113 x0.63 162 x0.9 220 x1.22 284 x1.58
190 77 x0.41 117 x0.61 166 x0.88 225 x1.18 289 x1.52
200 80 x0.4 120 x0.6 170 x0.85 229 x1.15 294 x1.47
210 82 x0.39 123 x0.58 174 x0.83 233 x1.11 299 x1.42
220 85 x0.39 126 x0.57 177 x0.81 238 x1.08 303 x1.38
230 87 x0.38 129 x0.56 181 x0.79 241 x1.05 308 x1.34
240 89 x0.37 131 x0.55 184 x0.77 245 x1.02 312 x1.3
250 92 x0.37 134 x0.54 187 x0.75 249 x1 316 x1.26
260 94 x0.36 137 x0.53 190 x0.73 252 x0.97 320 x1.23
All 61 98 145 201 264

These female standards were last updated 4 days ago and are based on 7,000 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + 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