Single Leg Romanian Deadlift Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Single Leg Romanian Deadlift standards are based on 35,735 lifts by Strength Level users

Male
Female

Male

Male Single Leg Romanian Deadlift Standards (kg)

Weight

Strength Level	Weight
Beginner	6 kg
Novice	23 kg
Intermediate	53 kg
Advanced	95 kg
Elite	146 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.25x
Intermediate	0.75x
Advanced	1.25x
Elite	2.00x

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 53 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 6 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	0	8	26	56	95
55	1	11	31	63	105
60	2	13	36	70	113
65	3	16	41	77	122
70	5	20	46	84	130
75	6	23	51	90	138
80	8	26	55	96	145
85	10	29	60	102	152
90	11	32	64	108	159
95	13	35	68	113	166
100	15	38	73	118	173
105	17	41	77	124	179
110	19	44	81	129	185
115	21	47	85	134	191
120	23	50	89	139	197
125	25	52	92	143	202
130	27	55	96	148	208
135	29	58	100	152	213
140	31	61	103	157	218

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	20	45	80	124
20	6	23	51	92	142
25	6	23	53	95	146
30	6	23	53	95	146
35	6	23	53	95	146
40	6	23	53	95	146
45	6	22	50	90	138
50	5	21	47	84	130
55	5	19	43	78	120
60	5	17	40	71	109
65	4	16	36	64	99
70	4	14	32	58	89
75	3	13	29	52	79
80	3	11	26	46	71
85	3	10	23	41	64
90	2	9	21	37	57

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

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Female

Female Single Leg Romanian Deadlift Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	11 kg
Novice	19 kg
Intermediate	31 kg
Advanced	45 kg
Elite	61 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.50x
Advanced	0.70x
Elite	0.95x

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 31 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	7	14	24	37	51
45	8	15	26	39	54
50	9	17	27	41	56
55	10	18	29	42	58
60	10	19	30	44	60
65	11	20	31	45	61
70	12	20	32	47	63
75	12	21	33	48	64
80	13	22	34	49	66
85	14	23	35	50	67
90	14	24	36	51	68
95	15	24	37	53	70
100	15	25	38	54	71
105	16	26	39	55	72
110	16	27	40	56	73
115	17	27	40	56	74
120	17	28	41	57	75

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	16	26	38	52
20	10	19	30	44	60
25	11	19	31	45	61
30	11	19	31	45	61
35	11	19	31	45	61
40	11	19	31	45	61
45	10	18	29	43	58
50	9	17	27	40	54
55	9	16	25	37	50
60	8	14	23	34	46
65	7	13	21	31	42
70	6	12	19	27	37
75	6	10	17	24	33
80	5	9	15	22	30
85	5	8	13	20	27
90	4	8	12	18	24

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

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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.

Other Languages

Single Leg Romanian Deadlift (EN)
Rumänisches Kreuzheben einbeinig (DE)
Peso muerto rumano con una sola pierna (ES)
Soulevé de terre roumain à une jambe (FR)
Rumuński martwy ciąg na jednej nodze (PL)
Stacco rumeno a Gamba singola (IT)
Levantamento de peso morto romeno com uma perna (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	8	26	56	95
55	1	11	31	63	105
60	2	13	36	70	113
65	3	16	41	77	122
70	5	20	46	84	130
75	6	23	51	90	138
80	8	26	55	96	145
85	10	29	60	102	152
90	11	32	64	108	159
95	13	35	68	113	166
100	15	38	73	118	173
105	17	41	77	124	179
110	19	44	81	129	185
115	21	47	85	134	191
120	23	50	89	139	197
125	25	52	92	143	202
130	27	55	96	148	208
135	29	58	100	152	213
140	31	61	103	157	218

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	20	45	80	124
20	6	23	51	92	142
25	6	23	53	95	146
30	6	23	53	95	146
35	6	23	53	95	146
40	6	23	53	95	146
45	6	22	50	90	138
50	5	21	47	84	130
55	5	19	43	78	120
60	5	17	40	71	109
65	4	16	36	64	99
70	4	14	32	58	89
75	3	13	29	52	79
80	3	11	26	46	71
85	3	10	23	41	64
90	2	9	21	37	57

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	7	14	24	37	51
45	8	15	26	39	54
50	9	17	27	41	56
55	10	18	29	42	58
60	10	19	30	44	60
65	11	20	31	45	61
70	12	20	32	47	63
75	12	21	33	48	64
80	13	22	34	49	66
85	14	23	35	50	67
90	14	24	36	51	68
95	15	24	37	53	70
100	15	25	38	54	71
105	16	26	39	55	72
110	16	27	40	56	73
115	17	27	40	56	74
120	17	28	41	57	75

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	16	26	38	52
20	10	19	30	44	60
25	11	19	31	45	61
30	11	19	31	45	61
35	11	19	31	45	61
40	11	19	31	45	61
45	10	18	29	43	58
50	9	17	27	40	54
55	9	16	25	37	50
60	8	14	23	34	46
65	7	13	21	31	42
70	6	12	19	27	37
75	6	10	17	24	33
80	5	9	15	22	30
85	5	8	13	20	27
90	4	8	12	18	24

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	0	8	26	56	95
55	1	11	31	63	105
60	2	13	36	70	113
65	3	16	41	77	122
70	5	20	46	84	130
75	6	23	51	90	138
80	8	26	55	96	145
85	10	29	60	102	152
90	11	32	64	108	159
95	13	35	68	113	166
100	15	38	73	118	173
105	17	41	77	124	179
110	19	44	81	129	185
115	21	47	85	134	191
120	23	50	89	139	197
125	25	52	92	143	202
130	27	55	96	148	208
135	29	58	100	152	213
140	31	61	103	157	218

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	20	45	80	124
20	6	23	51	92	142
25	6	23	53	95	146
30	6	23	53	95	146
35	6	23	53	95	146
40	6	23	53	95	146
45	6	22	50	90	138
50	5	21	47	84	130
55	5	19	43	78	120
60	5	17	40	71	109
65	4	16	36	64	99
70	4	14	32	58	89
75	3	13	29	52	79
80	3	11	26	46	71
85	3	10	23	41	64
90	2	9	21	37	57

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	7	14	24	37	51
45	8	15	26	39	54
50	9	17	27	41	56
55	10	18	29	42	58
60	10	19	30	44	60
65	11	20	31	45	61
70	12	20	32	47	63
75	12	21	33	48	64
80	13	22	34	49	66
85	14	23	35	50	67
90	14	24	36	51	68
95	15	24	37	53	70
100	15	25	38	54	71
105	16	26	39	55	72
110	16	27	40	56	73
115	17	27	40	56	74
120	17	28	41	57	75

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	16	26	38	52
20	10	19	30	44	60
25	11	19	31	45	61
30	11	19	31	45	61
35	11	19	31	45	61
40	11	19	31	45	61
45	10	18	29	43	58
50	9	17	27	40	54
55	9	16	25	37	50
60	8	14	23	34	46
65	7	13	21	31	42
70	6	12	19	27	37
75	6	10	17	24	33
80	5	9	15	22	30
85	5	8	13	20	27
90	4	8	12	18	24

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	0	8	26	56	95
55	1	11	31	63	105
60	2	13	36	70	113
65	3	16	41	77	122
70	5	20	46	84	130
75	6	23	51	90	138
80	8	26	55	96	145
85	10	29	60	102	152
90	11	32	64	108	159
95	13	35	68	113	166
100	15	38	73	118	173
105	17	41	77	124	179
110	19	44	81	129	185
115	21	47	85	134	191
120	23	50	89	139	197
125	25	52	92	143	202
130	27	55	96	148	208
135	29	58	100	152	213
140	31	61	103	157	218

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	20	45	80	124
20	6	23	51	92	142
25	6	23	53	95	146
30	6	23	53	95	146
35	6	23	53	95	146
40	6	23	53	95	146
45	6	22	50	90	138
50	5	21	47	84	130
55	5	19	43	78	120
60	5	17	40	71	109
65	4	16	36	64	99
70	4	14	32	58	89
75	3	13	29	52	79
80	3	11	26	46	71
85	3	10	23	41	64
90	2	9	21	37	57

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	7	14	24	37	51
45	8	15	26	39	54
50	9	17	27	41	56
55	10	18	29	42	58
60	10	19	30	44	60
65	11	20	31	45	61
70	12	20	32	47	63
75	12	21	33	48	64
80	13	22	34	49	66
85	14	23	35	50	67
90	14	24	36	51	68
95	15	24	37	53	70
100	15	25	38	54	71
105	16	26	39	55	72
110	16	27	40	56	73
115	17	27	40	56	74
120	17	28	41	57	75

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	16	26	38	52
20	10	19	30	44	60
25	11	19	31	45	61
30	11	19	31	45	61
35	11	19	31	45	61
40	11	19	31	45	61
45	10	18	29	43	58
50	9	17	27	40	54
55	9	16	25	37	50
60	8	14	23	34	46
65	7	13	21	31	42
70	6	12	19	27	37
75	6	10	17	24	33
80	5	9	15	22	30
85	5	8	13	20	27
90	4	8	12	18	24

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