Single Leg Romanian Deadlift Standards (kg)

The average Single Leg Romanian Deadlift is 54 kg for men and 35 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	13 kg
Novice	29 kg
Intermediate	54 kg
Advanced	86 kg
Elite	123 kg

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? (kg)

What is the average Single Leg Romanian Deadlift? The average Single Leg Romanian Deadlift weight for a male lifter is 54 kg (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 13 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	14	30	54	82
55	6	17	35	60	90
60	8	20	40	66	97
65	10	23	44	72	104
70	12	27	49	77	111
75	14	30	53	83	117
80	16	33	57	88	124
85	18	36	61	93	129
90	20	39	65	98	135
95	23	42	69	103	141
100	25	45	73	107	146
105	27	48	77	112	151
110	29	51	80	116	156
115	31	54	84	120	161
120	33	57	87	124	166
125	36	59	91	128	171
130	38	62	94	132	175
135	40	65	97	136	180
140	42	67	100	140	184

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	46	73	105
20	13	29	53	84	120
25	13	29	54	86	123
30	13	29	54	86	123
35	13	29	54	86	123
40	13	29	54	86	123
45	12	28	51	81	117
50	11	26	48	76	109
55	11	24	44	70	101
60	10	22	40	64	92
65	9	20	36	58	83
70	8	18	33	52	75
75	7	16	29	47	67
80	6	14	26	42	60
85	6	13	24	38	54
90	5	12	21	34	48

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	11 kg
Novice	21 kg
Intermediate	35 kg
Advanced	52 kg
Elite	72 kg

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? (kg)

What is the average Single Leg Romanian Deadlift? The average Single Leg Romanian Deadlift weight for a female lifter is 35 kg (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 11 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	8	16	28	43	60
45	9	17	30	45	63
50	9	19	31	47	65
55	10	20	33	49	68
60	11	21	34	51	70
65	12	22	36	53	72
70	13	23	37	54	74
75	14	24	38	56	75
80	14	25	39	57	77
85	15	26	41	59	79
90	16	27	42	60	80
95	16	28	43	61	82
100	17	28	44	62	83
105	17	29	45	63	84
110	18	30	46	64	86
115	19	31	46	65	87
120	19	31	47	67	88

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	18	30	44	61
20	11	21	34	51	70
25	11	21	35	52	72
30	11	21	35	52	72
35	11	21	35	52	72
40	11	21	35	52	72
45	11	20	33	49	68
50	10	19	31	46	63
55	9	17	29	43	59
60	9	16	26	39	53
65	8	14	24	35	48
70	7	13	21	32	44
75	6	12	19	28	39
80	6	10	17	25	35
85	5	9	15	23	31
90	4	8	14	20	28

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
50	4	14	30	54	82
55	6	17	35	60	90
60	8	20	40	66	97
65	10	23	44	72	104
70	12	27	49	77	111
75	14	30	53	83	117
80	16	33	57	88	124
85	18	36	61	93	129
90	20	39	65	98	135
95	23	42	69	103	141
100	25	45	73	107	146
105	27	48	77	112	151
110	29	51	80	116	156
115	31	54	84	120	161
120	33	57	87	124	166
125	36	59	91	128	171
130	38	62	94	132	175
135	40	65	97	136	180
140	42	67	100	140	184

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	46	73	105
20	13	29	53	84	120
25	13	29	54	86	123
30	13	29	54	86	123
35	13	29	54	86	123
40	13	29	54	86	123
45	12	28	51	81	117
50	11	26	48	76	109
55	11	24	44	70	101
60	10	22	40	64	92
65	9	20	36	58	83
70	8	18	33	52	75
75	7	16	29	47	67
80	6	14	26	42	60
85	6	13	24	38	54
90	5	12	21	34	48

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
40	8	16	28	43	60
45	9	17	30	45	63
50	9	19	31	47	65
55	10	20	33	49	68
60	11	21	34	51	70
65	12	22	36	53	72
70	13	23	37	54	74
75	14	24	38	56	75
80	14	25	39	57	77
85	15	26	41	59	79
90	16	27	42	60	80
95	16	28	43	61	82
100	17	28	44	62	83
105	17	29	45	63	84
110	18	30	46	64	86
115	19	31	46	65	87
120	19	31	47	67	88

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	18	30	44	61
20	11	21	34	51	70
25	11	21	35	52	72
30	11	21	35	52	72
35	11	21	35	52	72
40	11	21	35	52	72
45	11	20	33	49	68
50	10	19	31	46	63
55	9	17	29	43	59
60	9	16	26	39	53
65	8	14	24	35	48
70	7	13	21	32	44
75	6	12	19	28	39
80	6	10	17	25	35
85	5	9	15	23	31
90	4	8	14	20	28

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
50	4	14	30	54	82
55	6	17	35	60	90
60	8	20	40	66	97
65	10	23	44	72	104
70	12	27	49	77	111
75	14	30	53	83	117
80	16	33	57	88	124
85	18	36	61	93	129
90	20	39	65	98	135
95	23	42	69	103	141
100	25	45	73	107	146
105	27	48	77	112	151
110	29	51	80	116	156
115	31	54	84	120	161
120	33	57	87	124	166
125	36	59	91	128	171
130	38	62	94	132	175
135	40	65	97	136	180
140	42	67	100	140	184

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	46	73	105
20	13	29	53	84	120
25	13	29	54	86	123
30	13	29	54	86	123
35	13	29	54	86	123
40	13	29	54	86	123
45	12	28	51	81	117
50	11	26	48	76	109
55	11	24	44	70	101
60	10	22	40	64	92
65	9	20	36	58	83
70	8	18	33	52	75
75	7	16	29	47	67
80	6	14	26	42	60
85	6	13	24	38	54
90	5	12	21	34	48

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
40	8	16	28	43	60
45	9	17	30	45	63
50	9	19	31	47	65
55	10	20	33	49	68
60	11	21	34	51	70
65	12	22	36	53	72
70	13	23	37	54	74
75	14	24	38	56	75
80	14	25	39	57	77
85	15	26	41	59	79
90	16	27	42	60	80
95	16	28	43	61	82
100	17	28	44	62	83
105	17	29	45	63	84
110	18	30	46	64	86
115	19	31	46	65	87
120	19	31	47	67	88

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	18	30	44	61
20	11	21	34	51	70
25	11	21	35	52	72
30	11	21	35	52	72
35	11	21	35	52	72
40	11	21	35	52	72
45	11	20	33	49	68
50	10	19	31	46	63
55	9	17	29	43	59
60	9	16	26	39	53
65	8	14	24	35	48
70	7	13	21	32	44
75	6	12	19	28	39
80	6	10	17	25	35
85	5	9	15	23	31
90	4	8	14	20	28

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 (kg)

Male

Male Single Leg Romanian Deadlift Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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 (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	4	14	30	54	82
55	6	17	35	60	90
60	8	20	40	66	97
65	10	23	44	72	104
70	12	27	49	77	111
75	14	30	53	83	117
80	16	33	57	88	124
85	18	36	61	93	129
90	20	39	65	98	135
95	23	42	69	103	141
100	25	45	73	107	146
105	27	48	77	112	151
110	29	51	80	116	156
115	31	54	84	120	161
120	33	57	87	124	166
125	36	59	91	128	171
130	38	62	94	132	175
135	40	65	97	136	180
140	42	67	100	140	184

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	46	73	105
20	13	29	53	84	120
25	13	29	54	86	123
30	13	29	54	86	123
35	13	29	54	86	123
40	13	29	54	86	123
45	12	28	51	81	117
50	11	26	48	76	109
55	11	24	44	70	101
60	10	22	40	64	92
65	9	20	36	58	83
70	8	18	33	52	75
75	7	16	29	47	67
80	6	14	26	42	60
85	6	13	24	38	54
90	5	12	21	34	48

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
40	8	16	28	43	60
45	9	17	30	45	63
50	9	19	31	47	65
55	10	20	33	49	68
60	11	21	34	51	70
65	12	22	36	53	72
70	13	23	37	54	74
75	14	24	38	56	75
80	14	25	39	57	77
85	15	26	41	59	79
90	16	27	42	60	80
95	16	28	43	61	82
100	17	28	44	62	83
105	17	29	45	63	84
110	18	30	46	64	86
115	19	31	46	65	87
120	19	31	47	67	88

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	18	30	44	61
20	11	21	34	51	70
25	11	21	35	52	72
30	11	21	35	52	72
35	11	21	35	52	72
40	11	21	35	52	72
45	11	20	33	49	68
50	10	19	31	46	63
55	9	17	29	43	59
60	9	16	26	39	53
65	8	14	24	35	48
70	7	13	21	32	44
75	6	12	19	28	39
80	6	10	17	25	35
85	5	9	15	23	31
90	4	8	14	20	28

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