Bench Press48,718,584 lifts
The average Romanian Deadlift is 270 lb for men and 151 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.
Male
Male Romanian Deadlift Standards (lb)
Entire Community
Weight
| Strength Level | Weight |
|---|---|
| Beginner | 129 lb |
| Novice | 191 lb |
| Intermediate | 270 lb |
| Advanced | 362 lb |
| Elite | 462 lb |
Bodyweight Ratio
| 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 270 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 129 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
By Bodyweight
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 69 | 112 | 167 | 234 | 307 |
| 120 | 81 | 126 | 185 | 255 | 331 |
| 130 | 92 | 141 | 202 | 275 | 354 |
| 140 | 104 | 155 | 219 | 294 | 376 |
| 150 | 115 | 168 | 235 | 313 | 397 |
| 160 | 126 | 181 | 250 | 330 | 417 |
| 170 | 137 | 194 | 265 | 348 | 437 |
| 180 | 147 | 207 | 280 | 364 | 455 |
| 190 | 158 | 219 | 294 | 381 | 473 |
| 200 | 168 | 231 | 308 | 396 | 491 |
| 210 | 178 | 243 | 321 | 411 | 508 |
| 220 | 187 | 254 | 334 | 426 | 524 |
| 230 | 197 | 265 | 347 | 440 | 540 |
| 240 | 206 | 276 | 360 | 454 | 555 |
| 250 | 215 | 286 | 372 | 468 | 570 |
| 260 | 224 | 297 | 383 | 481 | 585 |
| 270 | 233 | 307 | 395 | 494 | 599 |
| 280 | 242 | 317 | 406 | 507 | 613 |
| 290 | 250 | 327 | 417 | 519 | 626 |
| 300 | 259 | 336 | 428 | 531 | 639 |
| 310 | 267 | 345 | 439 | 543 | 652 |
By Age
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 110 | 163 | 230 | 308 | 394 |
| 20 | 126 | 186 | 263 | 352 | 450 |
| 25 | 129 | 191 | 270 | 362 | 462 |
| 30 | 129 | 191 | 270 | 362 | 462 |
| 35 | 129 | 191 | 270 | 362 | 462 |
| 40 | 129 | 191 | 270 | 362 | 462 |
| 45 | 122 | 181 | 255 | 343 | 438 |
| 50 | 114 | 169 | 239 | 320 | 409 |
| 55 | 105 | 156 | 220 | 296 | 378 |
| 60 | 96 | 143 | 201 | 270 | 345 |
| 65 | 87 | 129 | 182 | 244 | 312 |
| 70 | 78 | 116 | 164 | 220 | 281 |
| 75 | 70 | 104 | 147 | 197 | 252 |
| 80 | 63 | 93 | 132 | 176 | 225 |
| 85 | 56 | 84 | 118 | 158 | 202 |
| 90 | 51 | 75 | 106 | 142 | 181 |
How many sets and reps of Romanian Deadlift should I do?
These are the most popular Romanian Deadlift workouts done by male lifters:
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 3 | 10 | 17% | 2727 |
| 2 | 3 | 8 | 16% | 2612 |
| 3 | 3 | 12 | 8% | 1316 |
| 4 | 4 | 10 | 6% | 1023 |
| 5 | 3 | 5 | 5% | 873 |
| 6 | 3 | 6 | 5% | 820 |
| 7 | 4 | 8 | 5% | 778 |
| 8 | 2 | 10 | 4% | 570 |
| 9 | 4 | 12 | 3% | 523 |
| 10 | 2 | 8 | 3% | 455 |
Female
Female Romanian Deadlift Standards (lb)
Entire Community
Weight
| Strength Level | Weight |
|---|---|
| Beginner | 69 lb |
| Novice | 105 lb |
| Intermediate | 151 lb |
| Advanced | 205 lb |
| Elite | 264 lb |
Bodyweight Ratio
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.50x |
| Novice | 0.75x |
| Intermediate | 1.00x |
| Advanced | 1.50x |
| Elite | 2.00x |
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 151 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 69 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
By Bodyweight
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 52 | 83 | 123 | 171 | 224 |
| 100 | 56 | 88 | 129 | 178 | 232 |
| 110 | 60 | 93 | 135 | 185 | 240 |
| 120 | 64 | 98 | 141 | 192 | 247 |
| 130 | 67 | 102 | 146 | 198 | 254 |
| 140 | 71 | 106 | 151 | 203 | 261 |
| 150 | 74 | 110 | 155 | 209 | 267 |
| 160 | 77 | 113 | 160 | 214 | 272 |
| 170 | 80 | 117 | 164 | 218 | 278 |
| 180 | 82 | 120 | 168 | 223 | 283 |
| 190 | 85 | 124 | 171 | 227 | 288 |
| 200 | 88 | 127 | 175 | 232 | 293 |
| 210 | 90 | 130 | 179 | 236 | 297 |
| 220 | 92 | 132 | 182 | 239 | 302 |
| 230 | 95 | 135 | 185 | 243 | 306 |
| 240 | 97 | 138 | 188 | 247 | 310 |
| 250 | 99 | 140 | 191 | 250 | 314 |
| 260 | 101 | 143 | 194 | 254 | 317 |
By Age
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 59 | 90 | 129 | 175 | 225 |
| 20 | 67 | 102 | 147 | 199 | 257 |
| 25 | 69 | 105 | 151 | 205 | 264 |
| 30 | 69 | 105 | 151 | 205 | 264 |
| 35 | 69 | 105 | 151 | 205 | 264 |
| 40 | 69 | 105 | 151 | 205 | 264 |
| 45 | 66 | 100 | 143 | 194 | 250 |
| 50 | 61 | 93 | 134 | 181 | 234 |
| 55 | 57 | 86 | 123 | 167 | 216 |
| 60 | 52 | 78 | 113 | 153 | 197 |
| 65 | 47 | 71 | 102 | 138 | 178 |
| 70 | 42 | 64 | 92 | 124 | 160 |
| 75 | 38 | 57 | 82 | 112 | 144 |
| 80 | 34 | 51 | 74 | 100 | 129 |
| 85 | 30 | 46 | 66 | 89 | 115 |
| 90 | 27 | 41 | 59 | 80 | 104 |
How many sets and reps of Romanian Deadlift should I do?
These are the most popular Romanian Deadlift workouts done by female lifters:
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 3 | 10 | 18% | 1004 |
| 2 | 3 | 8 | 15% | 819 |
| 3 | 4 | 10 | 8% | 461 |
| 4 | 4 | 8 | 8% | 422 |
| 5 | 3 | 12 | 7% | 401 |
| 6 | 3 | 6 | 4% | 224 |
| 7 | 3 | 5 | 4% | 221 |
| 8 | 4 | 12 | 4% | 214 |
| 9 | 2 | 10 | 3% | 186 |
| 10 | 5 | 8 | 2% | 130 |
Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |
Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.
Data behind the Romanian Deadlift strength standards
Strength Level analysed 359,740 qualifying results from 1,151,417 community lifts to produce our Romanian Deadlift strength standards. We will continue to update them as more community data becomes available. See our standards timeline.
| Community lifts | 1,151,417 |
|---|---|
| Qualifying results | 359,740 |
| Male results | 264,363 |
| Female results | 95,377 |
| Data start | |
| Data cutoff |
Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.
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