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Single Leg Romanian Deadlift strength standards

What is a good Single Leg Romanian Deadlift?

For a 180 lb male, an Intermediate Single Leg Romanian Deadlift is about 125 lb (0.69x bodyweight). Advanced starts around 216 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Single Leg Romanian Deadlift Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Single Leg Romanian Deadlift standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Single Leg Romanian Deadlift Standards by Age

How the Single Leg Romanian Deadlift standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Single Leg Romanian Deadlift standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Single Leg Romanian Deadlift Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 125 lbs (0.69x bodyweight) on the Single Leg Romanian Deadlift is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Single Leg Romanian Deadlift Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Primary Muscles Core, Glutes, Hamstrings, Lower Back
Equipment Dumbbells (optional)
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Single Leg Romanian Deadlift table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Single Leg Romanian Deadlift itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Single Leg Romanian Deadlift depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Single Leg Romanian Deadlift after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Single Leg Romanian Deadlift table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.