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 405,000 lifts by Strength Level users

Male Romanian Deadlift Standards (lb)

Entire Community

Strength Level Weight
Beginner 121 lb
Novice 185 lb
Intermediate 266 lb
Advanced 361 lb
Elite 466 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 266 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 121 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 62 104 160 227 303
120 73 119 178 249 328
130 85 133 195 269 351
140 96 147 212 289 373
150 107 160 228 308 395
160 118 173 244 326 415
170 128 186 259 343 435
180 139 199 274 360 454
190 149 211 288 377 472
200 159 223 302 393 490
210 169 235 315 408 507
220 178 246 329 423 524
230 188 257 341 438 540
240 197 268 354 452 556
250 207 279 366 466 572
260 216 289 378 479 586
270 224 300 390 492 601
280 233 310 401 505 615
290 242 319 413 518 629
300 250 329 424 530 643
310 258 339 434 542 656
Age Beg. Nov. Int. Adv. Elite
15 103 157 226 307 396
20 118 180 259 352 454
25 121 185 266 361 466
30 121 185 266 361 466
35 121 185 266 361 466
40 121 185 266 361 466
45 115 175 252 342 442
50 108 165 236 321 414
55 100 152 219 297 383
60 91 139 200 271 350
65 82 126 180 245 316
70 74 113 162 220 284
75 66 101 145 197 254
80 59 90 129 176 227
85 53 81 116 158 203
90 48 73 105 142 183

How many sets and reps of Romanian Deadlift should I do?

These are the most popular Romanian Deadlift workouts done by male lifters:

3x8 17%
3x10 15%
3x12 7%
4x10 6%
3x5 6%

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lb
lb
years old

Female Romanian Deadlift Standards (lb)

Entire Community

Strength Level Weight
Beginner 63 lb
Novice 99 lb
Intermediate 146 lb
Advanced 201 lb
Elite 262 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 63 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 46 76 116 164 218
100 50 82 123 172 228
110 54 87 129 180 236
120 58 91 135 187 244
130 62 96 140 193 251
140 65 100 146 199 258
150 68 104 151 205 265
160 71 108 155 210 271
170 74 112 160 216 277
180 77 116 164 221 283
190 80 119 168 225 288
200 83 122 172 230 293
210 86 126 176 234 298
220 88 129 179 238 303
230 91 132 183 243 307
240 93 135 186 246 312
250 95 137 190 250 316
260 98 140 193 254 320
Age Beg. Nov. Int. Adv. Elite
15 54 85 124 171 223
20 62 97 142 196 255
25 63 99 146 201 262
30 63 99 146 201 262
35 63 99 146 201 262
40 63 99 146 201 262
45 60 94 138 190 248
50 56 88 130 179 233
55 52 82 120 165 215
60 48 75 109 151 197
65 43 67 99 136 178
70 39 60 89 122 159
75 34 54 79 109 143
80 31 48 71 98 127
85 28 43 64 88 114
90 25 39 57 79 103

How many sets and reps of Romanian Deadlift should I do?

These are the most popular Romanian Deadlift workouts done by female lifters:

3x10 18%
3x8 13%
4x10 9%
4x8 8%
3x12 8%

Calculate Your Strength Level

lb
lb
years old

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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.