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Single Leg Romanian Deadlift Strength Standards

Quick Answer Single Leg Romanian Deadlift

A 180 lb male with an Intermediate-level Single Leg Romanian Deadlift of 125 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 216 lbs (1.2x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Single Leg Romanian Deadlift? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Core, Glutes, Hamstrings, Lower Back
Equipment Dumbbells (optional)
Data Points 71 rows

How Strong Is Your Single Leg Romanian Deadlift?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Single Leg Romanian Deadlift?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced 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

How Does Age Affect Single Leg Romanian Deadlift Strength?

How Single Leg Romanian Deadlift standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced 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

What Do Single Leg Romanian Deadlift Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the Single Leg Romanian Deadlift, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

Stronger than 20% of lifters. You can perform the Single Leg Romanian Deadlift with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Stronger than 50% of lifters. Your Single Leg Romanian Deadlift leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

Stronger than 80% of lifters. You have optimized your Single Leg Romanian Deadlift setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Stronger than 95% of lifters. Your Single Leg Romanian Deadlift is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your Single Leg Romanian Deadlift

Tier-specific training recommendations to move your Single Leg Romanian Deadlift to the next level.

Beginner → Novice Building Your Foundation
  • Train the Single Leg Romanian Deadlift 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the Single Leg Romanian Deadlift with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your Single Leg Romanian Deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform Single Leg Romanian Deadlift

  1. Stand upright with feet together, holding a dumbbell in each hand or no weights.
  2. Shift weight onto your left leg and slightly bend the knee.
  3. Hinge forward at the hips, extending your right leg straight back, keeping it in line with your body.
  4. Lower the weights (or hands) towards the ground, maintaining a flat back and neutral spine.
  5. Reach a point where your torso is parallel to the floor or as far as your flexibility allows.
  6. Return to the starting position by driving through the left heel and bringing your right leg back down.
  7. Repeat for the desired number of reps and switch legs.

Tips for Single Leg Romanian Deadlift

  • Maintain a neutral spine throughout the movement to avoid lower back strain.
  • Focus on a slow, controlled motion to enhance balance and stability.
  • Engage your core to help maintain balance.
  • Avoid rounding your back; keep it flat and your shoulders retracted.
  • Start with no weight or light dumbbells to master the form before progressing.

Where Do These Single Leg Romanian Deadlift Standards Come From?

These Single Leg Romanian Deadlift standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Single Leg Romanian Deadlift Good for Your Weight?

Strength standards help you objectively measure your Single Leg Romanian Deadlift performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Single Leg Romanian Deadlift 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Single Leg Romanian Deadlift depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Single Leg Romanian Deadlift within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE