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 656,043 lifts by Strength Level users

Male Romanian Deadlift Standards (lb)

Entire Community

Strength LevelWeight
Beginner121 lb
Novice185 lb
Intermediate266 lb
Advanced361 lb
Elite466 lb
Strength LevelBodyweight Ratio
Beginner0.75x
Novice1.00x
Intermediate1.50x
Advanced2.00x
Elite2.75x

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

BWBeg.Nov.Int.Adv.Elite
11062104160227303
12073119178249328
13085133195269351
14096147212289373
150107160228308395
160118173244326415
170128186259343435
180139199274360454
190149211288377472
200159223302393490
210169235315408507
220178246329423524
230188257341438540
240197268354452556
250207279366466572
260216289378479586
270224300390492601
280233310401505615
290242319413518629
300250329424530643
310258339434542656
AgeBeg.Nov.Int.Adv.Elite
15103157226307396
20118180259352454
25121185266361466
30121185266361466
35121185266361466
40121185266361466
45115175252342442
50108165236321414
55100152219297383
6091139200271350
6582126180245316
7074113162220284
7566101145197254
805990129176227
855381116158203
904873105142183

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

lb
lb
years old

Female Romanian Deadlift Standards (lb)

Entire Community

Strength LevelWeight
Beginner63 lb
Novice99 lb
Intermediate146 lb
Advanced201 lb
Elite262 lb
Strength LevelBodyweight Ratio
Beginner0.50x
Novice0.75x
Intermediate1.00x
Advanced1.50x
Elite1.75x

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

BWBeg.Nov.Int.Adv.Elite
904676116164218
1005082123172228
1105487129180236
1205891135187244
1306296140193251
14065100146199258
15068104151205265
16071108155210271
17074112160216277
18077116164221283
19080119168225288
20083122172230293
21086126176234298
22088129179238303
23091132183243307
24093135186246312
25095137190250316
26098140193254320
AgeBeg.Nov.Int.Adv.Elite
155485124171223
206297142196255
256399146201262
306399146201262
356399146201262
406399146201262
456094138190248
505688130179233
555282120165215
604875109151197
65436799136178
70396089122159
75345479109143
8031487198127
8528436488114
9025395779103

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 15%
4x10 8%
4x8 8%
3x12 7%

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.