These are the most popular Single Leg Romanian Deadlift workouts done by male lifters:
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.
Male
Male Single Leg Romanian Deadlift Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 13 lb |
Novice | 51 lb |
Intermediate | 116 lb |
Advanced | 208 lb |
Elite | 321 lb |
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? (lb)
What is the average Single Leg Romanian Deadlift? The average Single Leg Romanian Deadlift weight for a male lifter is 116 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 13 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 1 | 17 | 58 | 124 | 210 |
120 | 2 | 22 | 68 | 138 | 228 |
130 | 4 | 28 | 78 | 152 | 246 |
140 | 6 | 34 | 88 | 166 | 263 |
150 | 9 | 40 | 97 | 179 | 280 |
160 | 12 | 47 | 107 | 192 | 295 |
170 | 15 | 53 | 116 | 204 | 311 |
180 | 19 | 59 | 125 | 216 | 325 |
190 | 22 | 65 | 134 | 228 | 340 |
200 | 26 | 71 | 143 | 239 | 354 |
210 | 30 | 77 | 151 | 250 | 367 |
220 | 33 | 83 | 160 | 261 | 380 |
230 | 37 | 89 | 168 | 271 | 393 |
240 | 41 | 95 | 176 | 281 | 405 |
250 | 45 | 101 | 184 | 291 | 417 |
260 | 49 | 107 | 192 | 301 | 429 |
270 | 53 | 113 | 199 | 311 | 440 |
280 | 57 | 118 | 207 | 320 | 451 |
290 | 60 | 124 | 214 | 329 | 462 |
300 | 64 | 129 | 221 | 338 | 473 |
310 | 68 | 135 | 229 | 347 | 483 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 11 | 43 | 99 | 177 | 273 |
20 | 13 | 50 | 113 | 203 | 313 |
25 | 13 | 51 | 116 | 208 | 321 |
30 | 13 | 51 | 116 | 208 | 321 |
35 | 13 | 51 | 116 | 208 | 321 |
40 | 13 | 51 | 116 | 208 | 321 |
45 | 13 | 48 | 110 | 198 | 304 |
50 | 12 | 45 | 104 | 186 | 286 |
55 | 11 | 42 | 96 | 172 | 264 |
60 | 10 | 38 | 87 | 157 | 241 |
65 | 9 | 35 | 79 | 141 | 218 |
70 | 8 | 31 | 71 | 127 | 196 |
75 | 7 | 28 | 63 | 114 | 175 |
80 | 7 | 25 | 57 | 102 | 156 |
85 | 6 | 22 | 51 | 91 | 140 |
90 | 5 | 20 | 46 | 82 | 126 |
How many sets and reps of Single Leg Romanian Deadlift should I do?
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 |
Calculate Your Strength Level
Female
Female Single Leg Romanian Deadlift Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 23 lb |
Novice | 42 lb |
Intermediate | 67 lb |
Advanced | 99 lb |
Elite | 135 lb |
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? (lb)
What is the average Single Leg Romanian Deadlift? The average Single Leg Romanian Deadlift weight for a female lifter is 67 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 23 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 16 | 32 | 54 | 82 | 114 |
100 | 18 | 34 | 57 | 86 | 118 |
110 | 19 | 36 | 60 | 89 | 123 |
120 | 21 | 39 | 63 | 93 | 127 |
130 | 22 | 41 | 65 | 96 | 130 |
140 | 24 | 43 | 68 | 99 | 134 |
150 | 25 | 44 | 70 | 102 | 137 |
160 | 27 | 46 | 72 | 104 | 140 |
170 | 28 | 48 | 74 | 107 | 143 |
180 | 29 | 50 | 76 | 109 | 146 |
190 | 30 | 51 | 78 | 112 | 149 |
200 | 32 | 53 | 80 | 114 | 151 |
210 | 33 | 54 | 82 | 116 | 154 |
220 | 34 | 55 | 84 | 118 | 156 |
230 | 35 | 57 | 86 | 120 | 158 |
240 | 36 | 58 | 87 | 122 | 161 |
250 | 37 | 59 | 89 | 124 | 163 |
260 | 38 | 61 | 90 | 126 | 165 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 20 | 36 | 57 | 84 | 115 |
20 | 23 | 41 | 66 | 97 | 131 |
25 | 23 | 42 | 67 | 99 | 135 |
30 | 23 | 42 | 67 | 99 | 135 |
35 | 23 | 42 | 67 | 99 | 135 |
40 | 23 | 42 | 67 | 99 | 135 |
45 | 22 | 40 | 64 | 94 | 128 |
50 | 21 | 37 | 60 | 88 | 120 |
55 | 19 | 35 | 56 | 82 | 111 |
60 | 17 | 32 | 51 | 74 | 101 |
65 | 16 | 29 | 46 | 67 | 92 |
70 | 14 | 26 | 41 | 60 | 82 |
75 | 13 | 23 | 37 | 54 | 73 |
80 | 11 | 20 | 33 | 48 | 66 |
85 | 10 | 18 | 29 | 43 | 59 |
90 | 9 | 17 | 27 | 39 | 53 |
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:
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. |