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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 133,000 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 (kg)

BW Beg. Nov. Int. Adv. Elite
50 28 x0.57 48 x0.95 73 x1.46 104 x2.08 139 x2.77
55 34 x0.62 55 x1 82 x1.49 115 x2.08 151 x2.74
60 40 x0.66 62 x1.03 91 x1.51 125 x2.08 162 x2.7
65 45 x0.69 69 x1.06 99 x1.52 134 x2.07 173 x2.66
70 50 x0.72 75 x1.08 107 x1.52 143 x2.05 184 x2.62
75 56 x0.74 82 x1.09 114 x1.52 152 x2.03 194 x2.58
80 61 x0.76 88 x1.1 122 x1.52 161 x2.01 203 x2.54
85 66 x0.78 94 x1.11 129 x1.52 169 x1.99 213 x2.5
90 71 x0.79 100 x1.11 136 x1.51 177 x1.97 221 x2.46
95 76 x0.8 106 x1.12 143 x1.5 185 x1.95 230 x2.42
100 81 x0.81 112 x1.12 149 x1.49 192 x1.92 238 x2.38
105 86 x0.81 117 x1.12 156 x1.48 199 x1.9 246 x2.35
110 90 x0.82 123 x1.11 162 x1.47 206 x1.88 254 x2.31
115 95 x0.82 128 x1.11 168 x1.46 213 x1.85 262 x2.28
120 99 x0.83 133 x1.11 174 x1.45 220 x1.83 269 x2.24
125 103 x0.83 138 x1.1 179 x1.44 226 x1.81 276 x2.21
130 108 x0.83 143 x1.1 185 x1.42 233 x1.79 283 x2.18
135 112 x0.83 148 x1.09 190 x1.41 239 x1.77 290 x2.15
140 116 x0.83 152 x1.09 196 x1.4 245 x1.75 296 x2.12
All 55 84 121 164 212

These male standards were last updated a month ago and are based on 43,000 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 20 x0.5 33 x0.84 52 x1.29 73 x1.83 98 x2.45
45 22 x0.49 36 x0.81 55 x1.22 78 x1.72 103 x2.28
50 24 x0.48 39 x0.78 58 x1.16 81 x1.63 107 x2.14
55 26 x0.47 41 x0.75 61 x1.11 85 x1.54 111 x2.02
60 28 x0.46 44 x0.73 64 x1.07 88 x1.47 115 x1.91
65 30 x0.46 46 x0.7 67 x1.02 91 x1.4 118 x1.82
70 31 x0.45 48 x0.68 69 x0.99 94 x1.34 122 x1.74
75 33 x0.44 50 x0.66 71 x0.95 97 x1.29 125 x1.66
80 34 x0.43 52 x0.65 74 x0.92 99 x1.24 128 x1.59
85 36 x0.42 53 x0.63 76 x0.89 102 x1.2 130 x1.53
90 37 x0.41 55 x0.61 78 x0.86 104 x1.16 133 x1.48
95 39 x0.41 57 x0.6 80 x0.84 106 x1.12 135 x1.43
100 40 x0.4 58 x0.58 81 x0.81 109 x1.09 138 x1.38
105 41 x0.39 60 x0.57 83 x0.79 111 x1.05 140 x1.34
110 42 x0.38 61 x0.56 85 x0.77 113 x1.02 142 x1.3
115 43 x0.38 63 x0.55 87 x0.75 114 x1 145 x1.26
120 45 x0.37 64 x0.53 88 x0.74 116 x0.97 147 x1.22
All 28 45 66 91 119

These female standards were last updated a month ago and are based on 13,000 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 10,959,000 lifts Squat 6,355,000 lifts Deadlift 6,422,000 lifts Shoulder Press 1,590,000 lifts Military Press 187,000 lifts Barbell Curl 782,000 lifts Incline Bench Press 329,000 lifts Hex Bar Deadlift 224,000 lifts Front Squat 533,000 lifts Bent Over Row 500,000 lifts Sumo Deadlift 79,000 lifts Hip Thrust 124,000 lifts Romanian Deadlift 133,000 lifts EZ Bar Curl 6,000 lifts Close Grip Bench Press 36,000 lifts Barbell Shrug 73,000 lifts Decline Bench Press 64,000 lifts Rack Pull 29,000 lifts Seated Shoulder Press 2,000 lifts Pendlay Row 43,000 lifts T-Bar Row 50,000 lifts Preacher Curl 26,000 lifts Lying Tricep Extension 35,000 lifts Box Squat 17,000 lifts Tricep Extension 44,000 lifts Bulgarian Split Squat 9,000 lifts Barbell Lunge 9,000 lifts Upright Row 43,000 lifts Stiff Legged Deadlift 13,000 lifts Good Morning 25,000 lifts Wrist Curl 9,000 lifts Split Squat 4,000 lifts Zercher Squat 8,000 lifts Reverse Barbell Curl 682 lifts Floor Press 11,000 lifts Reverse Grip Bench Press 572 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 3,000 lifts

Bodyweight

Pull Ups 908,000 lifts Push Ups 436,000 lifts Dips 365,000 lifts Chin Ups 201,000 lifts Bodyweight Squat 30,000 lifts Sit Ups 50,000 lifts Muscle Ups 48,000 lifts One Arm Pull Ups 1,000 lifts Single Leg Squat 15,000 lifts Diamond Pushups 1,000 lifts Lunge 7,000 lifts Back Extension 631 lifts Crunches 29,000 lifts Russian Twist 671 lifts Neutral Grip Pull Ups 986 lifts One Arm Push Ups 12,000 lifts Burpees 10,000 lifts Handstand Push Ups 10,000 lifts Toes To Bar 519 lifts Lying Leg Raise 439 lifts Hanging Leg Raise 708 lifts Glute Bridge 514 lifts Inverted Row 513 lifts Glute Ham Raise 242 lifts

Olympic

Power Clean 402,000 lifts Clean and Jerk 149,000 lifts Snatch 152,000 lifts Clean 118,000 lifts Hang Clean 2,000 lifts Push Press 103,000 lifts Overhead Squat 14,000 lifts Power Snatch 7,000 lifts Clean and Press 105,000 lifts Thruster 17,000 lifts Push Jerk 14,000 lifts

Dumbbell

Dumbbell Bench Press 746,000 lifts Dumbbell Curl 594,000 lifts Dumbbell Shoulder Press 360,000 lifts Incline Dumbbell Bench Press 182,000 lifts Dumbbell Row 151,000 lifts Dumbbell Hammer Curl 41,000 lifts Goblet Squat 23,000 lifts Dumbbell Lateral Raise 102,000 lifts Dumbbell Shrug 50,000 lifts Dumbbell Lunge 39,000 lifts Dumbbell Tricep Extension 38,000 lifts Dumbbell Fly 47,000 lifts Dumbbell Bulgarian Split Squat 16,000 lifts Arnold Press 14,000 lifts Decline Dumbbell Bench Press 4,000 lifts Dumbbell Front Raise 36,000 lifts Dumbbell Romanian Deadlift 1,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Incline Dumbbell Curl 8,000 lifts Dumbbell Concentration Curl 29,000 lifts Dumbbell Pullover 7,000 lifts Dumbbell Reverse Fly 5,000 lifts Incline Dumbbell Fly 16,000 lifts Dumbbell Tricep Kickback 877 lifts Dumbbell Floor Press 1,000 lifts Chest Supported Dumbbell Row 613 lifts

Machine

Sled Leg Press 303,000 lifts Horizontal Leg Press 174,000 lifts Chest Press 59,000 lifts Leg Extension 105,000 lifts Machine Shoulder Press 26,000 lifts Calf Raise 60,000 lifts Pec Deck Fly 18,000 lifts Seated Calf Raise 9,000 lifts Vertical Leg Press 16,000 lifts Seated Leg Curl 42,000 lifts Hack Squat 14,000 lifts Hip Abduction 9,000 lifts Lying Leg Curl 32,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 243,000 lifts Seated Cable Row 39,000 lifts Tricep Pushdown 73,000 lifts Tricep Rope Pushdown 51,000 lifts Cable Curl 1,000 lifts Cable Fly 11,000 lifts Face Pull 12,000 lifts Cable Lateral Raise 682 lifts One Arm Cable Curl 460 lifts Cable Crunch 568 lifts Cable Pull Through 292 lifts + More Exercises

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Exercise Comparisons

Compare romanian deadlift versus one of the following exercises:

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