Single Leg Romanian Deadlift Standards (lb)

The average Single Leg Romanian Deadlift is 119 lb for men and 77 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Single Leg Romanian Deadlift strength standards are based on 112,729 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Single Leg Romanian Deadlift Standards (lb)

Weight

Strength Level	Weight
Beginner	28 lb
Novice	65 lb
Intermediate	119 lb
Advanced	189 lb
Elite	272 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.50x

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 119 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 28 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
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	8	30	66	118	180
120	12	36	76	130	196
130	16	43	85	143	211
140	20	49	94	154	225
150	24	56	103	166	239
160	28	62	112	177	252
170	33	69	121	187	264
180	37	75	129	198	277
190	41	81	137	208	289
200	46	87	145	217	300
210	50	93	153	227	311
220	55	99	160	236	322
230	59	105	168	245	332
240	63	111	175	254	342
250	68	117	182	262	352
260	72	122	189	271	362
270	76	128	196	279	371
280	80	133	203	287	381
290	84	138	209	294	390
300	88	144	216	302	398
310	92	149	222	310	407

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	55	101	161	232
20	28	63	116	184	265
25	28	65	119	189	272
30	28	65	119	189	272
35	28	65	119	189	272
40	28	65	119	189	272
45	27	61	113	179	257
50	25	57	105	168	241
55	23	53	97	155	222
60	21	48	89	141	203
65	19	44	80	128	184
70	17	39	72	115	165
75	15	35	65	103	148
80	14	32	58	92	133
85	12	28	52	83	119
90	11	25	47	74	107

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

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

3x10 19%

3x12 13%

3x8 11%

2x10 6%

4x12 5%

3x6 5%

4x8 4%

4x10 4%

2x8 3%

3x15 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	111
2	3	12	13%	76
3	3	8	11%	67
4	2	10	6%	33
5	4	12	5%	28
6	3	6	5%	27
7	4	8	4%	26
8	4	10	4%	23
9	2	8	3%	18
10	3	15	3%	17

Female

Female Single Leg Romanian Deadlift Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	25 lb
Novice	47 lb
Intermediate	77 lb
Advanced	115 lb
Elite	158 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.55x
Advanced	0.85x
Elite	1.15x

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 77 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 25 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
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	17	35	62	95	134
100	19	38	65	100	139
110	21	41	69	104	144
120	23	43	72	108	149
130	24	46	75	111	153
140	26	48	78	115	157
150	28	50	80	118	161
160	29	52	83	121	165
170	30	54	85	124	168
180	32	56	88	127	171
190	33	57	90	130	174
200	34	59	92	132	177
210	36	61	94	135	180
220	37	62	96	137	183
230	38	64	98	139	186
240	39	65	100	142	188
250	40	67	102	144	191
260	42	68	103	146	193

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	40	66	98	135
20	25	46	75	112	154
25	25	47	77	115	158
30	25	47	77	115	158
35	25	47	77	115	158
40	25	47	77	115	158
45	24	45	73	109	150
50	22	42	68	102	140
55	21	38	63	94	129
60	19	35	58	86	118
65	17	32	52	78	107
70	15	29	47	70	96
75	14	26	42	63	86
80	12	23	38	56	77
85	11	21	34	50	69
90	10	18	30	45	62

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

These are the most popular Single Leg Romanian Deadlift workouts done by female lifters:

3x10 22%

3x12 12%

3x8 11%

4x12 6%

4x10 6%

2x10 6%

2x12 4%

4x8 3%

3x15 3%

3x6 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	123
2	3	12	12%	65
3	3	8	11%	62
4	4	12	6%	35
5	4	10	6%	33
6	2	10	6%	32
7	2	12	4%	21
8	4	8	3%	19
9	3	15	3%	14
10	3	6	2%	13

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 Single Leg Romanian Deadlift strength standards

Strength Level analysed 7,593 qualifying results from 112,729 community lifts to produce our Single Leg Romanian Deadlift strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	112,729
Qualifying results	7,593
Male results	3,928
Female results	3,665
Data start	14 August 2020
Data cutoff	9 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	8	30	66	118	180
120	12	36	76	130	196
130	16	43	85	143	211
140	20	49	94	154	225
150	24	56	103	166	239
160	28	62	112	177	252
170	33	69	121	187	264
180	37	75	129	198	277
190	41	81	137	208	289
200	46	87	145	217	300
210	50	93	153	227	311
220	55	99	160	236	322
230	59	105	168	245	332
240	63	111	175	254	342
250	68	117	182	262	352
260	72	122	189	271	362
270	76	128	196	279	371
280	80	133	203	287	381
290	84	138	209	294	390
300	88	144	216	302	398
310	92	149	222	310	407

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	55	101	161	232
20	28	63	116	184	265
25	28	65	119	189	272
30	28	65	119	189	272
35	28	65	119	189	272
40	28	65	119	189	272
45	27	61	113	179	257
50	25	57	105	168	241
55	23	53	97	155	222
60	21	48	89	141	203
65	19	44	80	128	184
70	17	39	72	115	165
75	15	35	65	103	148
80	14	32	58	92	133
85	12	28	52	83	119
90	11	25	47	74	107

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	111
2	3	12	13%	76
3	3	8	11%	67
4	2	10	6%	33
5	4	12	5%	28
6	3	6	5%	27
7	4	8	4%	26
8	4	10	4%	23
9	2	8	3%	18
10	3	15	3%	17

BW	Beg.	Nov.	Int.	Adv.	Elite
90	17	35	62	95	134
100	19	38	65	100	139
110	21	41	69	104	144
120	23	43	72	108	149
130	24	46	75	111	153
140	26	48	78	115	157
150	28	50	80	118	161
160	29	52	83	121	165
170	30	54	85	124	168
180	32	56	88	127	171
190	33	57	90	130	174
200	34	59	92	132	177
210	36	61	94	135	180
220	37	62	96	137	183
230	38	64	98	139	186
240	39	65	100	142	188
250	40	67	102	144	191
260	42	68	103	146	193

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	40	66	98	135
20	25	46	75	112	154
25	25	47	77	115	158
30	25	47	77	115	158
35	25	47	77	115	158
40	25	47	77	115	158
45	24	45	73	109	150
50	22	42	68	102	140
55	21	38	63	94	129
60	19	35	58	86	118
65	17	32	52	78	107
70	15	29	47	70	96
75	14	26	42	63	86
80	12	23	38	56	77
85	11	21	34	50	69
90	10	18	30	45	62

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	123
2	3	12	12%	65
3	3	8	11%	62
4	4	12	6%	35
5	4	10	6%	33
6	2	10	6%	32
7	2	12	4%	21
8	4	8	3%	19
9	3	15	3%	14
10	3	6	2%	13

BW	Beg.	Nov.	Int.	Adv.	Elite
110	8	30	66	118	180
120	12	36	76	130	196
130	16	43	85	143	211
140	20	49	94	154	225
150	24	56	103	166	239
160	28	62	112	177	252
170	33	69	121	187	264
180	37	75	129	198	277
190	41	81	137	208	289
200	46	87	145	217	300
210	50	93	153	227	311
220	55	99	160	236	322
230	59	105	168	245	332
240	63	111	175	254	342
250	68	117	182	262	352
260	72	122	189	271	362
270	76	128	196	279	371
280	80	133	203	287	381
290	84	138	209	294	390
300	88	144	216	302	398
310	92	149	222	310	407

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	55	101	161	232
20	28	63	116	184	265
25	28	65	119	189	272
30	28	65	119	189	272
35	28	65	119	189	272
40	28	65	119	189	272
45	27	61	113	179	257
50	25	57	105	168	241
55	23	53	97	155	222
60	21	48	89	141	203
65	19	44	80	128	184
70	17	39	72	115	165
75	15	35	65	103	148
80	14	32	58	92	133
85	12	28	52	83	119
90	11	25	47	74	107

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	111
2	3	12	13%	76
3	3	8	11%	67
4	2	10	6%	33
5	4	12	5%	28
6	3	6	5%	27
7	4	8	4%	26
8	4	10	4%	23
9	2	8	3%	18
10	3	15	3%	17

BW	Beg.	Nov.	Int.	Adv.	Elite
90	17	35	62	95	134
100	19	38	65	100	139
110	21	41	69	104	144
120	23	43	72	108	149
130	24	46	75	111	153
140	26	48	78	115	157
150	28	50	80	118	161
160	29	52	83	121	165
170	30	54	85	124	168
180	32	56	88	127	171
190	33	57	90	130	174
200	34	59	92	132	177
210	36	61	94	135	180
220	37	62	96	137	183
230	38	64	98	139	186
240	39	65	100	142	188
250	40	67	102	144	191
260	42	68	103	146	193

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	40	66	98	135
20	25	46	75	112	154
25	25	47	77	115	158
30	25	47	77	115	158
35	25	47	77	115	158
40	25	47	77	115	158
45	24	45	73	109	150
50	22	42	68	102	140
55	21	38	63	94	129
60	19	35	58	86	118
65	17	32	52	78	107
70	15	29	47	70	96
75	14	26	42	63	86
80	12	23	38	56	77
85	11	21	34	50	69
90	10	18	30	45	62

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	123
2	3	12	12%	65
3	3	8	11%	62
4	4	12	6%	35
5	4	10	6%	33
6	2	10	6%	32
7	2	12	4%	21
8	4	8	3%	19
9	3	15	3%	14
10	3	6	2%	13

Single Leg Romanian Deadlift Standards (lb)

Male

Male Single Leg Romanian Deadlift Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Single Leg Romanian Deadlift Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Single Leg Romanian Deadlift strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	8	30	66	118	180
120	12	36	76	130	196
130	16	43	85	143	211
140	20	49	94	154	225
150	24	56	103	166	239
160	28	62	112	177	252
170	33	69	121	187	264
180	37	75	129	198	277
190	41	81	137	208	289
200	46	87	145	217	300
210	50	93	153	227	311
220	55	99	160	236	322
230	59	105	168	245	332
240	63	111	175	254	342
250	68	117	182	262	352
260	72	122	189	271	362
270	76	128	196	279	371
280	80	133	203	287	381
290	84	138	209	294	390
300	88	144	216	302	398
310	92	149	222	310	407

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	55	101	161	232
20	28	63	116	184	265
25	28	65	119	189	272
30	28	65	119	189	272
35	28	65	119	189	272
40	28	65	119	189	272
45	27	61	113	179	257
50	25	57	105	168	241
55	23	53	97	155	222
60	21	48	89	141	203
65	19	44	80	128	184
70	17	39	72	115	165
75	15	35	65	103	148
80	14	32	58	92	133
85	12	28	52	83	119
90	11	25	47	74	107

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	111
2	3	12	13%	76
3	3	8	11%	67
4	2	10	6%	33
5	4	12	5%	28
6	3	6	5%	27
7	4	8	4%	26
8	4	10	4%	23
9	2	8	3%	18
10	3	15	3%	17

BW	Beg.	Nov.	Int.	Adv.	Elite
90	17	35	62	95	134
100	19	38	65	100	139
110	21	41	69	104	144
120	23	43	72	108	149
130	24	46	75	111	153
140	26	48	78	115	157
150	28	50	80	118	161
160	29	52	83	121	165
170	30	54	85	124	168
180	32	56	88	127	171
190	33	57	90	130	174
200	34	59	92	132	177
210	36	61	94	135	180
220	37	62	96	137	183
230	38	64	98	139	186
240	39	65	100	142	188
250	40	67	102	144	191
260	42	68	103	146	193

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	40	66	98	135
20	25	46	75	112	154
25	25	47	77	115	158
30	25	47	77	115	158
35	25	47	77	115	158
40	25	47	77	115	158
45	24	45	73	109	150
50	22	42	68	102	140
55	21	38	63	94	129
60	19	35	58	86	118
65	17	32	52	78	107
70	15	29	47	70	96
75	14	26	42	63	86
80	12	23	38	56	77
85	11	21	34	50	69
90	10	18	30	45	62

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	123
2	3	12	12%	65
3	3	8	11%	62
4	4	12	6%	35
5	4	10	6%	33
6	2	10	6%	32
7	2	12	4%	21
8	4	8	3%	19
9	3	15	3%	14
10	3	6	2%	13