Single Leg Romanian Deadlift Standards

Measured in lb

Single Leg Romanian Deadlift strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Single Leg Romanian Deadlift standards are based on 26,000 lifts by Strength Level users

♂ Male
♀ Female

Male Single Leg Romanian Deadlift Standards (lb)

Strength Level	Weight
Beginner	1 lb
Novice	39 lb
Intermediate	137 lb
Advanced	295 lb
Elite	502 lb

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.25x
Intermediate	0.75x
Advanced	1.75x
Elite	3.00x

How much should I be able to Single Leg Romanian Deadlift? (lb)

What is the average Single Leg Romanian Deadlift? The average Single Leg Romanian Deadlift weight for a male lifter is 137 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Single Leg Romanian Deadlift? Male beginners should aim to lift 1 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	25	0	25	103	227
120	13	2	41	133	270
130	6	6	58	163	312
140	2	13	77	194	355
150	0	22	98	225	397
160	1	33	119	257	438
170	3	45	140	288	479
180	7	58	162	320	519
190	13	71	185	351	559
200	19	86	207	382	597
210	26	100	230	412	635
220	34	116	253	442	673
230	43	131	275	472	709
240	52	147	298	502	745
250	62	163	320	531	781
260	72	179	343	560	816
270	82	195	365	588	850
280	93	211	387	616	883
290	104	228	409	644	917
300	115	244	431	671	949
310	126	260	453	698	981

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	33	117	252	427
20	1	38	134	288	489
25	1	39	137	295	502
30	1	39	137	295	502
35	1	39	137	295	502
40	1	39	137	295	502
45	1	37	130	280	476
50	1	35	122	263	447
55	1	32	113	243	413
60	1	29	103	222	377
65	1	27	93	201	341
70	1	24	84	180	306
75	1	21	75	161	274
80	1	19	67	144	245
85	0	17	60	129	219
90	0	15	54	116	197

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Female Single Leg Romanian Deadlift Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	13 lb
Novice	26 lb
Intermediate	44 lb
Advanced	68 lb
Elite	95 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.50x
Elite	0.70x

How much should I be able to Single Leg Romanian Deadlift? (lb)

What is the average Single Leg Romanian Deadlift? The average Single Leg Romanian Deadlift weight for a female lifter is 44 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Single Leg Romanian Deadlift? Female beginners should aim to lift 13 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	19	35	56	80
100	10	21	38	59	84
110	11	23	40	61	87
120	12	24	41	64	89
130	13	25	43	66	92
140	14	27	45	68	94
150	14	28	46	70	97
160	15	29	48	72	99
170	16	30	49	73	101
180	17	31	51	75	103
190	18	32	52	77	105
200	18	33	53	78	107
210	19	34	55	80	108
220	20	35	56	81	110
230	20	36	57	82	111
240	21	37	58	84	113
250	22	38	59	85	114
260	22	38	60	86	116

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	22	38	58	81
20	13	25	43	66	92
25	13	26	44	68	95
30	13	26	44	68	95
35	13	26	44	68	95
40	13	26	44	68	95
45	12	25	42	64	90
50	12	23	40	60	84
55	11	21	37	56	78
60	10	20	33	51	71
65	9	18	30	46	64
70	8	16	27	41	58
75	7	14	24	37	52
80	6	13	22	33	46
85	6	11	19	30	41
90	5	10	17	27	37

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	25	0	25	103	227
120	13	2	41	133	270
130	6	6	58	163	312
140	2	13	77	194	355
150	0	22	98	225	397
160	1	33	119	257	438
170	3	45	140	288	479
180	7	58	162	320	519
190	13	71	185	351	559
200	19	86	207	382	597
210	26	100	230	412	635
220	34	116	253	442	673
230	43	131	275	472	709
240	52	147	298	502	745
250	62	163	320	531	781
260	72	179	343	560	816
270	82	195	365	588	850
280	93	211	387	616	883
290	104	228	409	644	917
300	115	244	431	671	949
310	126	260	453	698	981

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	33	117	252	427
20	1	38	134	288	489
25	1	39	137	295	502
30	1	39	137	295	502
35	1	39	137	295	502
40	1	39	137	295	502
45	1	37	130	280	476
50	1	35	122	263	447
55	1	32	113	243	413
60	1	29	103	222	377
65	1	27	93	201	341
70	1	24	84	180	306
75	1	21	75	161	274
80	1	19	67	144	245
85	0	17	60	129	219
90	0	15	54	116	197

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	19	35	56	80
100	10	21	38	59	84
110	11	23	40	61	87
120	12	24	41	64	89
130	13	25	43	66	92
140	14	27	45	68	94
150	14	28	46	70	97
160	15	29	48	72	99
170	16	30	49	73	101
180	17	31	51	75	103
190	18	32	52	77	105
200	18	33	53	78	107
210	19	34	55	80	108
220	20	35	56	81	110
230	20	36	57	82	111
240	21	37	58	84	113
250	22	38	59	85	114
260	22	38	60	86	116

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	22	38	58	81
20	13	25	43	66	92
25	13	26	44	68	95
30	13	26	44	68	95
35	13	26	44	68	95
40	13	26	44	68	95
45	12	25	42	64	90
50	12	23	40	60	84
55	11	21	37	56	78
60	10	20	33	51	71
65	9	18	30	46	64
70	8	16	27	41	58
75	7	14	24	37	52
80	6	13	22	33	46
85	6	11	19	30	41
90	5	10	17	27	37

BW	Beg.	Nov.	Int.	Adv.	Elite
110	25	0	25	103	227
120	13	2	41	133	270
130	6	6	58	163	312
140	2	13	77	194	355
150	0	22	98	225	397
160	1	33	119	257	438
170	3	45	140	288	479
180	7	58	162	320	519
190	13	71	185	351	559
200	19	86	207	382	597
210	26	100	230	412	635
220	34	116	253	442	673
230	43	131	275	472	709
240	52	147	298	502	745
250	62	163	320	531	781
260	72	179	343	560	816
270	82	195	365	588	850
280	93	211	387	616	883
290	104	228	409	644	917
300	115	244	431	671	949
310	126	260	453	698	981

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	33	117	252	427
20	1	38	134	288	489
25	1	39	137	295	502
30	1	39	137	295	502
35	1	39	137	295	502
40	1	39	137	295	502
45	1	37	130	280	476
50	1	35	122	263	447
55	1	32	113	243	413
60	1	29	103	222	377
65	1	27	93	201	341
70	1	24	84	180	306
75	1	21	75	161	274
80	1	19	67	144	245
85	0	17	60	129	219
90	0	15	54	116	197

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	19	35	56	80
100	10	21	38	59	84
110	11	23	40	61	87
120	12	24	41	64	89
130	13	25	43	66	92
140	14	27	45	68	94
150	14	28	46	70	97
160	15	29	48	72	99
170	16	30	49	73	101
180	17	31	51	75	103
190	18	32	52	77	105
200	18	33	53	78	107
210	19	34	55	80	108
220	20	35	56	81	110
230	20	36	57	82	111
240	21	37	58	84	113
250	22	38	59	85	114
260	22	38	60	86	116

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	22	38	58	81
20	13	25	43	66	92
25	13	26	44	68	95
30	13	26	44	68	95
35	13	26	44	68	95
40	13	26	44	68	95
45	12	25	42	64	90
50	12	23	40	60	84
55	11	21	37	56	78
60	10	20	33	51	71
65	9	18	30	46	64
70	8	16	27	41	58
75	7	14	24	37	52
80	6	13	22	33	46
85	6	11	19	30	41
90	5	10	17	27	37

BW	Beg.	Nov.	Int.	Adv.	Elite
110	25	0	25	103	227
120	13	2	41	133	270
130	6	6	58	163	312
140	2	13	77	194	355
150	0	22	98	225	397
160	1	33	119	257	438
170	3	45	140	288	479
180	7	58	162	320	519
190	13	71	185	351	559
200	19	86	207	382	597
210	26	100	230	412	635
220	34	116	253	442	673
230	43	131	275	472	709
240	52	147	298	502	745
250	62	163	320	531	781
260	72	179	343	560	816
270	82	195	365	588	850
280	93	211	387	616	883
290	104	228	409	644	917
300	115	244	431	671	949
310	126	260	453	698	981

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	33	117	252	427
20	1	38	134	288	489
25	1	39	137	295	502
30	1	39	137	295	502
35	1	39	137	295	502
40	1	39	137	295	502
45	1	37	130	280	476
50	1	35	122	263	447
55	1	32	113	243	413
60	1	29	103	222	377
65	1	27	93	201	341
70	1	24	84	180	306
75	1	21	75	161	274
80	1	19	67	144	245
85	0	17	60	129	219
90	0	15	54	116	197

BW	Beg.	Nov.	Int.	Adv.	Elite
90	9	19	35	56	80
100	10	21	38	59	84
110	11	23	40	61	87
120	12	24	41	64	89
130	13	25	43	66	92
140	14	27	45	68	94
150	14	28	46	70	97
160	15	29	48	72	99
170	16	30	49	73	101
180	17	31	51	75	103
190	18	32	52	77	105
200	18	33	53	78	107
210	19	34	55	80	108
220	20	35	56	81	110
230	20	36	57	82	111
240	21	37	58	84	113
250	22	38	59	85	114
260	22	38	60	86	116

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	22	38	58	81
20	13	25	43	66	92
25	13	26	44	68	95
30	13	26	44	68	95
35	13	26	44	68	95
40	13	26	44	68	95
45	12	25	42	64	90
50	12	23	40	60	84
55	11	21	37	56	78
60	10	20	33	51	71
65	9	18	30	46	64
70	8	16	27	41	58
75	7	14	24	37	52
80	6	13	22	33	46
85	6	11	19	30	41
90	5	10	17	27	37