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Romanian Deadlift Strength Standards

See where your Romanian deadlift ranks. Standards derived from 2.5M+ competition deadlift results using the established 70% ratio.

Romanian Deadlift Strength Standards

Estimated at 70% of conventional deadlift — based on Deadlift from 2.5M+ verified competition results.

How these standards are calculated: Estimated at 70% of conventional deadlift. Direct competition data is only available for squat, bench press, and deadlift. Compare against Deadlift Standards.

Where Do You Stand?

Enter your weight class and romanian deadlift to see your percentile ranking among competitive powerlifters.

percentile

Tier:

Romanian Deadlift Standards by Weight Class

Strength tiers are based on percentile rankings within competition data. Values shown in both kg and lb.

Romanian Deadlift strength standards by IPF weight class and experience tier
Weight Class Beginner Novice Intermediate Advanced Elite

Beginner = bottom 25% | Novice = 25-50th % | Intermediate = 50-75th % | Advanced = 75-90th % | Elite = top 10%
Derived exercise: values estimated from Deadlift using a 70% ratio.

RPE Guidance for Romanian Deadlift

RPE 6-7
Warm-Up / Technique
2-3 reps left in reserve. Use for warm-up sets and technique practice. Ideal for beginners learning movement patterns.
RPE 8
Working Sets
2 reps left in reserve. The bread and butter of RPE programming. Builds strength without excessive fatigue accumulation.
RPE 9
Heavy / Peak Sets
1 rep left in reserve. Use for top sets in peaking phases. Requires adequate recovery between sessions.
RPE 10
Max Effort / Competition
True maximum effort. Reserve for competition or true 1RM testing. Use sparingly in training.
Calculate Your Romanian Deadlift E1RM View RPE Chart

Understanding Romanian Deadlift Strength Standards

The Romanian deadlift (RDL) is the premier exercise for building hamstring and glute strength through hip hinge mechanics. Unlike the conventional deadlift, the RDL starts from the top, uses a controlled eccentric, and stops just below the knees without touching the floor between reps.

Our RDL standards are estimated at 70% of the conventional deadlift from over 2.5 million competition results. The reduced load reflects the limited range of motion, strict tempo, and the elimination of the floor-to-lockout component that allows heavier weights in the full deadlift.

RDL vs Conventional Deadlift

The RDL emphasizes the eccentric phase and keeps constant tension on the hamstrings and glutes. Most lifters RDL 65-75% of their conventional deadlift. If your RDL is significantly below this range, hamstring flexibility or hip hinge technique may be limiting factors. See your deadlift ranking on our Deadlift Standards page.

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Frequently Asked Questions

A good romanian deadlift depends on your bodyweight, sex, and training experience. For a 180 lb male, the Intermediate standard is 274 lb, which represents the 50th-75th percentile among trained lifters. Use the calculator above for your exact percentile based on your weight class. These standards are derived from Deadlift competition data using a 70% ratio.
A 180 lb male should aim for at least 274 lb on the romanian deadlift to reach the Intermediate tier (50th percentile among competitors). An Advanced level for the same bodyweight is 360 lb. These benchmarks are based on the FitnessVolt Competition Percentile (FVCP) system, which uses 2.5M+ verified competition results.
Whether 275 lb is a good romanian deadlift depends entirely on your bodyweight and sex. This falls in the Intermediate to Advanced range for a 180 lb male (Intermediate: 274 lb, Advanced: 360 lb). Enter your weight class in the calculator above for an exact percentile ranking.
Compound movements like the romanian deadlift require coordinated strength across multiple muscle groups. Most lifters with consistent, structured training reach the Intermediate tier within 1-2 years. For a 180 lb male, that means reaching 274 lb. Train the romanian deadlift 2-3 times per week, use RPE-based programming, and progressively overload.
The romanian deadlift is estimated at 70% of your deadlift. For example, if you deadlift 300 lb, you would be expected to romanian deadlift approximately 210 lb. Among pulling exercises, typical ratios relative to the conventional deadlift are: sumo deadlift (100%), Romanian deadlift (70%), barbell row (55%), and rack pull (115%).
The average romanian deadlift among trained lifters corresponds to the Intermediate tier (50th percentile of competitors). For a 180 lb male, that is 274 lb. However, the "average" varies significantly by bodyweight - heavier lifters have higher absolute numbers but not necessarily higher relative strength. Check the full standards table above for all weight classes.
True 1RM testing is fatiguing and should be done sparingly - once every 8-12 weeks, ideally at the end of a peaking cycle. Instead, estimate your max from submaximal sets using our E1RM Calculator. For example, a set of 3 reps at RPE 8 gives a reliable max estimate without the recovery cost of an actual max-out session.
These standards are derived from verified competition deadlift data using established exercise ratios. Unlike self-reported data used by many websites, every number in our system comes from sanctioned powerlifting meets with certified judges. The FitnessVolt Competition Percentile (FVCP) methodology ensures that comparisons are made within the same sex and weight class, giving you the most relevant benchmark for your body size. Keep in mind that competition lifters are a self-selected strong group, so even a "Beginner" ranking among competitors likely exceeds most of the general gym population.
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