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Romanian Deadlift Strength Standards

Use these romanian deadlift standards to compare your weight lifted with other lifters. The tables break performance into beginner, novice, intermediate, advanced, and elite levels, with separate comparisons by bodyweight, age, and sex where available.

Calculate Your Romanian Deadlift Strength Level

Enter your sex, bodyweight, age, and romanian deadlift one-rep max to estimate your strength level and approximate percentile.

Sex

Bodyweight

Used for the primary bodyweight-adjusted comparison.

Age

Optional. Adds a separate comparison against lifters of a similar age.

Performance

Your strength level

—

Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Overall benchmark—

Next benchmark—

Percentiles are approximate and are interpolated between the Beginner (5th), Novice (20th), Intermediate (50th), Advanced (80th), and Elite (95th) benchmarks shown on this page.

Male Romanian Deadlift Standards

Male Romanian Deadlift Strength Standards

Strength Level	Weight
Beginner	125 lb
Novice	190 lb
Intermediate	270 lb
Advanced	360 lb
Elite	460 lb

Male Romanian Deadlift Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.50x
Advanced	2.00x
Elite	2.75x

Male Romanian Deadlift Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	65 lb	110 lb	165 lb	230 lb	305 lb
120 lb	80 lb	125 lb	185 lb	255 lb	330 lb
130 lb	90 lb	140 lb	200 lb	275 lb	350 lb
140 lb	100 lb	155 lb	215 lb	290 lb	375 lb
150 lb	115 lb	165 lb	235 lb	310 lb	395 lb
160 lb	125 lb	180 lb	250 lb	330 lb	415 lb
170 lb	135 lb	190 lb	265 lb	345 lb	435 lb
180 lb	145 lb	205 lb	280 lb	360 lb	455 lb
190 lb	155 lb	215 lb	290 lb	380 lb	470 lb
200 lb	165 lb	230 lb	305 lb	395 lb	490 lb
210 lb	175 lb	240 lb	320 lb	410 lb	505 lb
220 lb	185 lb	250 lb	330 lb	425 lb	520 lb
230 lb	195 lb	265 lb	345 lb	440 lb	540 lb
240 lb	205 lb	275 lb	360 lb	450 lb	555 lb
250 lb	215 lb	285 lb	370 lb	465 lb	570 lb
260 lb	220 lb	295 lb	380 lb	480 lb	585 lb
270 lb	230 lb	305 lb	395 lb	490 lb	595 lb
280 lb	240 lb	315 lb	405 lb	505 lb	610 lb
290 lb	250 lb	325 lb	415 lb	515 lb	625 lb
300 lb	255 lb	335 lb	425 lb	530 lb	635 lb
310 lb	265 lb	345 lb	435 lb	540 lb	650 lb

Male Romanian Deadlift Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	110 lb	160 lb	230 lb	305 lb	390 lb
20	125 lb	185 lb	260 lb	350 lb	450 lb
25	125 lb	190 lb	270 lb	360 lb	460 lb
30	125 lb	190 lb	270 lb	360 lb	460 lb
35	125 lb	190 lb	270 lb	360 lb	460 lb
40	125 lb	190 lb	270 lb	360 lb	460 lb
45	120 lb	180 lb	255 lb	340 lb	435 lb
50	110 lb	165 lb	235 lb	320 lb	405 lb
55	105 lb	155 lb	220 lb	295 lb	375 lb
60	95 lb	140 lb	200 lb	270 lb	345 lb
65	85 lb	125 lb	180 lb	240 lb	310 lb
70	75 lb	115 lb	160 lb	220 lb	280 lb
75	70 lb	100 lb	145 lb	195 lb	250 lb
80	60 lb	90 lb	130 lb	175 lb	225 lb
85	55 lb	80 lb	115 lb	155 lb	200 lb
90	50 lb	75 lb	105 lb	140 lb	180 lb

Female Romanian Deadlift Standards

Female Romanian Deadlift Strength Standards

Strength Level	Weight
Beginner	65 lb
Novice	105 lb
Intermediate	150 lb
Advanced	205 lb
Elite	260 lb

Female Romanian Deadlift Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	2.00x

Female Romanian Deadlift Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	50 lb	80 lb	120 lb	170 lb	220 lb
100 lb	55 lb	85 lb	125 lb	175 lb	230 lb
110 lb	60 lb	90 lb	135 lb	185 lb	240 lb
120 lb	60 lb	95 lb	140 lb	190 lb	245 lb
130 lb	65 lb	100 lb	145 lb	195 lb	250 lb
140 lb	70 lb	105 lb	150 lb	200 lb	260 lb
150 lb	70 lb	110 lb	155 lb	205 lb	265 lb
160 lb	75 lb	110 lb	160 lb	210 lb	270 lb
170 lb	80 lb	115 lb	160 lb	215 lb	275 lb
180 lb	80 lb	120 lb	165 lb	220 lb	280 lb
190 lb	85 lb	120 lb	170 lb	225 lb	285 lb
200 lb	85 lb	125 lb	175 lb	230 lb	290 lb
210 lb	90 lb	130 lb	175 lb	235 lb	295 lb
220 lb	90 lb	130 lb	180 lb	235 lb	300 lb
230 lb	95 lb	135 lb	185 lb	240 lb	305 lb
240 lb	95 lb	135 lb	185 lb	245 lb	310 lb
250 lb	95 lb	140 lb	190 lb	250 lb	310 lb
260 lb	100 lb	140 lb	190 lb	250 lb	315 lb

Female Romanian Deadlift Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	55 lb	90 lb	125 lb	175 lb	225 lb
20	65 lb	100 lb	145 lb	195 lb	255 lb
25	65 lb	105 lb	150 lb	205 lb	260 lb
30	65 lb	105 lb	150 lb	205 lb	260 lb
35	65 lb	105 lb	150 lb	205 lb	260 lb
40	65 lb	105 lb	150 lb	205 lb	260 lb
45	65 lb	100 lb	140 lb	190 lb	250 lb
50	60 lb	90 lb	130 lb	180 lb	230 lb
55	55 lb	85 lb	120 lb	165 lb	215 lb
60	50 lb	75 lb	110 lb	150 lb	195 lb
65	45 lb	70 lb	100 lb	135 lb	175 lb
70	40 lb	60 lb	90 lb	120 lb	160 lb
75	35 lb	55 lb	80 lb	110 lb	140 lb
80	30 lb	50 lb	70 lb	100 lb	125 lb
85	30 lb	45 lb	65 lb	85 lb	115 lb
90	25 lb	40 lb	55 lb	80 lb	100 lb

What the Strength Levels Mean

Beginner

Stronger than roughly 5% of lifters. This level represents someone who is still relatively new to the exercise but has practiced it consistently enough to develop proper technique. They understand the basic mechanics of the movement and can perform it with proper form and control through a full range of motion.

Novice

Stronger than roughly 20% of lifters. This level represents someone who has moved beyond the beginner stage and has trained the exercise consistently for around six months. They have developed reliable technique, greater control of the movement, and a foundation of strength that comes from regular practice.

Intermediate

Stronger than roughly 50% of lifters. This level represents someone with significant experience training the exercise, typically around two years or more. They have developed solid strength, consistent technique, and a strong understanding of the movement through sustained and progressive training.

Advanced

Stronger than roughly 80% of lifters. This level represents a highly experienced lifter who has spent several years consistently training and improving the exercise. They have developed a high level of strength and technical proficiency that generally requires more than five years of focused training to achieve.

Elite

Stronger than roughly 95% of lifters. This level represents an exceptionally strong and highly experienced lifter who has spent years developing the exercise to a very high standard. They rank among the strongest people performing the movement and have reached a level of strength that may be competitive in strength sports.

Related Strength Standards

These standards are comparative benchmarks, not requirements for safe or effective training. Individual performance can vary with technique, equipment, range of motion, training history, and testing conditions.