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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 118,000 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 63 x0.57 105 x0.96 161 x1.47 230 x2.09 306 x2.78
120 74 x0.61 119 x1 179 x1.49 251 x2.09 330 x2.75
130 85 x0.65 134 x1.03 196 x1.51 271 x2.08 353 x2.72
140 96 x0.69 147 x1.05 213 x1.52 290 x2.07 375 x2.68
150 107 x0.71 161 x1.07 229 x1.53 309 x2.06 397 x2.64
160 117 x0.73 174 x1.09 244 x1.53 327 x2.04 417 x2.61
170 128 x0.75 186 x1.1 259 x1.53 344 x2.03 437 x2.57
180 138 x0.77 199 x1.1 274 x1.52 361 x2.01 455 x2.53
190 148 x0.78 211 x1.11 288 x1.52 377 x1.99 474 x2.49
200 158 x0.79 223 x1.11 302 x1.51 393 x1.97 491 x2.46
210 168 x0.8 234 x1.12 315 x1.5 408 x1.94 508 x2.42
220 178 x0.81 245 x1.12 328 x1.49 423 x1.92 525 x2.39
230 187 x0.81 256 x1.11 341 x1.48 438 x1.9 541 x2.35
240 196 x0.82 267 x1.11 353 x1.47 452 x1.88 556 x2.32
250 205 x0.82 278 x1.11 365 x1.46 465 x1.86 572 x2.29
260 214 x0.82 288 x1.11 377 x1.45 479 x1.84 586 x2.26
270 223 x0.83 298 x1.1 389 x1.44 491 x1.82 601 x2.22
280 231 x0.83 308 x1.1 400 x1.43 504 x1.8 615 x2.2
290 240 x0.83 318 x1.1 411 x1.42 517 x1.78 628 x2.17
300 248 x0.83 327 x1.09 422 x1.41 529 x1.76 642 x2.14
310 256 x0.83 337 x1.09 433 x1.4 541 x1.74 655 x2.11
All 122 185 266 362 467

These male standards were last updated yesterday and are based on 40,000 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 45 x0.5 75 x0.84 115 x1.28 164 x1.82 218 x2.42
100 49 x0.49 81 x0.81 122 x1.22 172 x1.72 227 x2.27
110 53 x0.48 86 x0.78 128 x1.17 179 x1.63 236 x2.14
120 57 x0.47 91 x0.75 134 x1.12 186 x1.55 244 x2.03
130 61 x0.47 95 x0.73 140 x1.07 193 x1.48 251 x1.93
140 64 x0.46 99 x0.71 145 x1.03 199 x1.42 258 x1.84
150 67 x0.45 103 x0.69 150 x1 204 x1.36 265 x1.76
160 70 x0.44 107 x0.67 154 x0.96 210 x1.31 271 x1.69
170 73 x0.43 111 x0.65 159 x0.93 215 x1.26 277 x1.63
180 76 x0.42 115 x0.64 163 x0.91 220 x1.22 282 x1.57
190 79 x0.42 118 x0.62 167 x0.88 225 x1.18 288 x1.51
200 82 x0.41 121 x0.61 171 x0.86 229 x1.15 293 x1.46
210 84 x0.4 125 x0.59 175 x0.83 234 x1.11 298 x1.42
220 87 x0.4 128 x0.58 178 x0.81 238 x1.08 302 x1.37
230 89 x0.39 131 x0.57 182 x0.79 242 x1.05 307 x1.33
240 92 x0.38 133 x0.56 185 x0.77 246 x1.02 311 x1.3
250 94 x0.38 136 x0.54 189 x0.75 250 x1 316 x1.26
260 96 x0.37 139 x0.53 192 x0.74 253 x0.97 320 x1.23
All 62 98 145 200 261

These female standards were last updated yesterday and are based on 12,000 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.

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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 9,877,000 lifts Deadlift 5,859,000 lifts Squat 5,778,000 lifts Shoulder Press 1,476,000 lifts Military Press 128,000 lifts Barbell Curl 729,000 lifts Bent Over Row 461,000 lifts Incline Bench Press 286,000 lifts Front Squat 494,000 lifts Hex Bar Deadlift 189,000 lifts Hip Thrust 105,000 lifts Sumo Deadlift 54,000 lifts Romanian Deadlift 118,000 lifts Close Grip Bench Press 25,000 lifts Rack Pull 21,000 lifts Preacher Curl 19,000 lifts T-Bar Row 44,000 lifts Barbell Shrug 66,000 lifts Decline Bench Press 57,000 lifts Pendlay Row 36,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Tricep Extension 39,000 lifts Upright Row 39,000 lifts Bulgarian Split Squat 6,000 lifts Wrist Curl 6,000 lifts Floor Press 7,000 lifts Stiff Legged Deadlift 9,000 lifts Good Morning 22,000 lifts Lying Tricep Extension 31,000 lifts Split Squat 3,000 lifts Zercher Squat 5,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 826,000 lifts Push Ups 391,000 lifts Dips 333,000 lifts Chin Ups 177,000 lifts Bodyweight Squat 21,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Handstand Push Ups 7,000 lifts Burpees 7,000 lifts

Olympic

Power Clean 380,000 lifts Snatch 143,000 lifts Clean and Jerk 138,000 lifts Clean 111,000 lifts Push Press 96,000 lifts Clean and Press 102,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 633,000 lifts Dumbbell Curl 529,000 lifts Dumbbell Shoulder Press 313,000 lifts Incline Dumbbell Bench Press 150,000 lifts Dumbbell Row 133,000 lifts Dumbbell Hammer Curl 28,000 lifts Dumbbell Lateral Raise 90,000 lifts Dumbbell Tricep Extension 32,000 lifts Goblet Squat 15,000 lifts Dumbbell Shrug 44,000 lifts Incline Dumbbell Curl 6,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Dumbbell Lunge 34,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Front Raise 33,000 lifts Arnold Press 10,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Concentration Curl 26,000 lifts Decline Dumbbell Bench Press 3,000 lifts Incline Dumbbell Fly 14,000 lifts

Machine

Sled Leg Press 256,000 lifts Horizontal Leg Press 150,000 lifts Chest Press 39,000 lifts Leg Extension 91,000 lifts Calf Raise 53,000 lifts Pec Deck Fly 12,000 lifts Machine Shoulder Press 17,000 lifts Hack Squat 9,000 lifts Lying Leg Curl 28,000 lifts Seated Leg Curl 37,000 lifts Vertical Leg Press 10,000 lifts Hip Abduction 6,000 lifts Seated Calf Raise 6,000 lifts Hip Adduction 4,000 lifts

Cable

Lat Pulldown 215,000 lifts Seated Cable Row 28,000 lifts Tricep Pushdown 62,000 lifts Face Pull 9,000 lifts Tricep Rope Pushdown 45,000 lifts Cable Fly 8,000 lifts + More Exercises

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Exercise Comparisons

Compare romanian deadlift versus one of the following exercises:

Bench Press Deadlift Squat Shoulder Press Military Press Barbell Curl Bent Over Row Incline Bench Press Front Squat Hex Bar Deadlift Hip Thrust Sumo Deadlift Close Grip Bench Press Rack Pull Preacher Curl T-Bar Row Barbell Shrug Decline Bench Press Pendlay Row Box Squat Barbell Lunge Tricep Extension Upright Row Bulgarian Split Squat Wrist Curl Floor Press Stiff Legged Deadlift Good Morning Lying Tricep Extension Split Squat Zercher Squat Landmine Squat Reverse Wrist Curl

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