Romanian Deadlift Standards (kg)

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 22,000 lifts by Strength Level users.

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Male Romanian Deadlift Standards (kg)

BW Beg. Nov. Int. Adv. Elite
60 39 x0.66 62 x1.04 92 x1.54 128 x2.13 167 x2.79
65 45 x0.69 69 x1.07 101 x1.55 138 x2.12 178 x2.74
70 50 x0.72 76 x1.08 109 x1.55 147 x2.1 189 x2.7
75 56 x0.74 82 x1.1 116 x1.55 156 x2.08 199 x2.65
80 61 x0.76 89 x1.11 124 x1.55 164 x2.06 209 x2.61
85 66 x0.77 95 x1.12 131 x1.54 173 x2.03 218 x2.57
90 71 x0.79 101 x1.12 138 x1.53 181 x2.01 227 x2.52
95 76 x0.8 107 x1.12 145 x1.52 189 x1.98 236 x2.48
100 80 x0.8 112 x1.12 151 x1.51 196 x1.96 244 x2.44
105 85 x0.81 118 x1.12 158 x1.5 203 x1.94 252 x2.4
110 90 x0.82 123 x1.12 164 x1.49 210 x1.91 260 x2.36
115 94 x0.82 128 x1.12 170 x1.48 217 x1.89 268 x2.33
120 99 x0.82 133 x1.11 176 x1.46 224 x1.87 275 x2.29
125 103 x0.82 138 x1.11 181 x1.45 230 x1.84 282 x2.26
130 107 x0.82 143 x1.1 187 x1.44 237 x1.82 289 x2.23
135 111 x0.82 148 x1.1 193 x1.43 243 x1.8 296 x2.19
140 115 x0.82 153 x1.09 198 x1.41 249 x1.78 303 x2.16
All 54 84 122 167 217

These male standards were last updated a month ago and are based on 8,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Romanian Deadlift Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 19 x0.48 33 x0.82 51 x1.28 74 x1.85 99 x2.48
45 21 x0.47 36 x0.8 55 x1.22 78 x1.74 104 x2.32
50 24 x0.47 39 x0.77 59 x1.17 82 x1.65 109 x2.18
55 26 x0.46 41 x0.75 62 x1.12 86 x1.57 114 x2.07
60 28 x0.46 44 x0.73 65 x1.08 90 x1.5 118 x1.96
65 29 x0.45 46 x0.71 68 x1.04 93 x1.43 122 x1.87
70 31 x0.45 48 x0.69 70 x1 96 x1.38 125 x1.79
75 33 x0.44 50 x0.67 73 x0.97 99 x1.33 129 x1.71
80 35 x0.43 52 x0.66 75 x0.94 102 x1.28 132 x1.65
85 36 x0.42 54 x0.64 78 x0.91 105 x1.23 135 x1.59
90 38 x0.42 56 x0.63 80 x0.89 108 x1.19 138 x1.53
95 39 x0.41 58 x0.61 82 x0.86 110 x1.16 141 x1.48
100 41 x0.41 60 x0.6 84 x0.84 112 x1.12 143 x1.43
105 42 x0.4 61 x0.59 86 x0.82 115 x1.09 146 x1.39
110 43 x0.39 63 x0.57 88 x0.8 117 x1.06 148 x1.35
115 45 x0.39 65 x0.56 90 x0.78 119 x1.03 151 x1.31
120 46 x0.38 66 x0.55 92 x0.76 121 x1.01 153 x1.27
All 28 45 67 93 122

These female standards were last updated a month ago and are based on 2,000 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + 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