Romanian Deadlift

Romanian Deadlift Standards

Measured in kg

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 680,445 lifts by Strength Level users

Male Romanian Deadlift Standards (kg)

Entire Community

Strength LevelWeight
Beginner55 kg
Novice84 kg
Intermediate120 kg
Advanced164 kg
Elite211 kg

How much should I be able to Romanian Deadlift? (kg)

What is the average Romanian Deadlift? The average Romanian Deadlift weight for a male lifter is 120 kg (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 55 kg (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

BWBeg.Nov.Int.Adv.Elite
50284773103138
55345582114150
60406290124162
65456998134173
705175106143183
755682114152193
806188122161203
856694129169212
9071100136177221
9576106143185230
10081112149192238
10586117156199246
11091123162207254
11595128168213262
120100133174220269
125104138180227276
130108143185233283
135113148191239290
140117153196245297

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

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

3x10 17%
3x8 16%
3x12 8%
4x10 6%
3x5 5%

Calculate Your Strength Level

kg
kg
years old

Create Standards

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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.