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Romanian Deadlift Strength Standards for Men and Women

Discover how your Romanian Deadlift performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Romanian Deadlift Strength Level

Calculate Your Romanian Deadlift Strength

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Romanian Deadlift Weight Standards

Compare your Romanian Deadlift performance to these weight standards and see where you stand.

LevelWeight
Beginner123 lbs
Novice187 lbs
Intermediate268 lbs
Advanced363 lbs
Elite468 lbs

Romanian Deadlift Bodyweight Ratio Standards

See how your Romanian Deadlift strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.75
Novice1.00
Intermediate1.50
Advanced2.00
Elite2.75
LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.50
Elite1.75

Romanian Deadlift Standards by Bodyweight

Find the Romanian Deadlift strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs64 lbs106 lbs162 lbs229 lbs305 lbs
120 lbs75 lbs121 lbs180 lbs251 lbs330 lbs
130 lbs87 lbs135 lbs197 lbs271 lbs353 lbs
140 lbs98 lbs149 lbs214 lbs291 lbs375 lbs
150 lbs109 lbs162 lbs230 lbs310 lbs397 lbs
160 lbs120 lbs175 lbs246 lbs328 lbs417 lbs
170 lbs130 lbs188 lbs261 lbs345 lbs437 lbs
180 lbs141 lbs201 lbs276 lbs362 lbs456 lbs
190 lbs151 lbs213 lbs290 lbs379 lbs474 lbs
200 lbs161 lbs225 lbs304 lbs395 lbs492 lbs
210 lbs171 lbs237 lbs317 lbs410 lbs509 lbs
220 lbs180 lbs248 lbs331 lbs425 lbs526 lbs
230 lbs190 lbs259 lbs343 lbs440 lbs542 lbs
240 lbs199 lbs270 lbs356 lbs454 lbs558 lbs
250 lbs209 lbs281 lbs368 lbs468 lbs574 lbs
260 lbs218 lbs291 lbs380 lbs481 lbs588 lbs
270 lbs226 lbs302 lbs392 lbs494 lbs603 lbs
280 lbs235 lbs312 lbs403 lbs507 lbs617 lbs
290 lbs244 lbs321 lbs415 lbs520 lbs631 lbs
300 lbs252 lbs331 lbs426 lbs532 lbs645 lbs
310 lbs260 lbs341 lbs436 lbs544 lbs658 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs48 lbs78 lbs118 lbs166 lbs220 lbs
100 lbs52 lbs84 lbs125 lbs174 lbs230 lbs
110 lbs56 lbs89 lbs131 lbs182 lbs238 lbs
120 lbs60 lbs93 lbs137 lbs189 lbs246 lbs
130 lbs64 lbs98 lbs142 lbs195 lbs253 lbs
140 lbs67 lbs102 lbs148 lbs201 lbs260 lbs
150 lbs70 lbs106 lbs153 lbs207 lbs267 lbs
160 lbs73 lbs110 lbs157 lbs212 lbs273 lbs
170 lbs76 lbs114 lbs162 lbs218 lbs279 lbs
180 lbs79 lbs118 lbs166 lbs223 lbs285 lbs
190 lbs82 lbs121 lbs170 lbs227 lbs290 lbs
200 lbs85 lbs124 lbs174 lbs232 lbs295 lbs
210 lbs88 lbs128 lbs178 lbs236 lbs300 lbs
220 lbs90 lbs131 lbs181 lbs240 lbs305 lbs
230 lbs93 lbs134 lbs185 lbs245 lbs309 lbs
240 lbs95 lbs137 lbs188 lbs248 lbs314 lbs
250 lbs97 lbs139 lbs192 lbs252 lbs318 lbs
260 lbs100 lbs142 lbs195 lbs256 lbs322 lbs

Romanian Deadlift Standards by Age

Discover how Romanian Deadlift strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15105 lbs159 lbs228 lbs309 lbs398 lbs
20120 lbs182 lbs261 lbs354 lbs456 lbs
25123 lbs187 lbs268 lbs363 lbs468 lbs
30123 lbs187 lbs268 lbs363 lbs468 lbs
35123 lbs187 lbs268 lbs363 lbs468 lbs
40123 lbs187 lbs268 lbs363 lbs468 lbs
45117 lbs177 lbs254 lbs344 lbs444 lbs
50110 lbs167 lbs238 lbs323 lbs416 lbs
55102 lbs154 lbs221 lbs299 lbs385 lbs
6093 lbs141 lbs202 lbs273 lbs352 lbs
6584 lbs128 lbs182 lbs247 lbs318 lbs
7076 lbs115 lbs164 lbs222 lbs286 lbs
7568 lbs103 lbs147 lbs199 lbs256 lbs
8061 lbs92 lbs131 lbs178 lbs229 lbs
8555 lbs83 lbs118 lbs160 lbs205 lbs
9050 lbs75 lbs107 lbs144 lbs185 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1556 lbs87 lbs126 lbs173 lbs225 lbs
2064 lbs99 lbs144 lbs198 lbs257 lbs
2565 lbs101 lbs148 lbs203 lbs264 lbs
3065 lbs101 lbs148 lbs203 lbs264 lbs
3565 lbs101 lbs148 lbs203 lbs264 lbs
4065 lbs101 lbs148 lbs203 lbs264 lbs
4562 lbs96 lbs140 lbs192 lbs250 lbs
5058 lbs90 lbs132 lbs181 lbs235 lbs
5554 lbs84 lbs122 lbs167 lbs217 lbs
6050 lbs77 lbs111 lbs153 lbs199 lbs
6545 lbs69 lbs101 lbs138 lbs180 lbs
7041 lbs62 lbs91 lbs124 lbs161 lbs
7536 lbs56 lbs81 lbs111 lbs145 lbs
8033 lbs50 lbs73 lbs100 lbs129 lbs
8530 lbs45 lbs66 lbs90 lbs116 lbs
9027 lbs41 lbs59 lbs81 lbs105 lbs

Romanian Deadlift Overview

The Romanian Deadlift emphasizes the hamstrings and glutes through a controlled, hip-hinge movement, enhancing lower body strength and flexibility.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Romanian Deadlift

  1. Stand with feet hip-width apart, holding a barbell with an overhand grip in front of your thighs.
  2. Keep your knees slightly bent and hinge at the hips, pushing your butt back as you lower the barbell along the front of your legs.
  3. Lower the barbell until you feel a strong stretch in your hamstrings, keeping your back flat and core engaged.
  4. Reverse the movement by driving your hips forward and standing up straight, bringing the barbell back to the starting position.
  5. Maintain control throughout the exercise and avoid rounding your back.

Want to perfect your form? Check out our detailed guide on Romanian Deadlift for proper technique and tips.

Pro Tips for Romanian Deadlift

  • Keep the barbell close to your body to maintain balance and reduce strain on your lower back.
  • Engage your core to protect your spine and ensure proper form.
  • Avoid locking out your knees; keep them slightly bent throughout the movement.
  • Focus on the hip hinge rather than bending at the waist.

Compare Other Exercises

Exercise Comparison

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