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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.

Good target 125 lb Intermediate at 180 lb
Next tier 216 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Single Leg Romanian Deadlift

A solid (Intermediate) Single Leg Romanian Deadlift for a 180 lb male is about 125 lb (0.69x bodyweight). Use the calculator below to convert your own Single Leg Romanian Deadlift into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 216 lb (1.2x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Estimated Standards

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)
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Single Leg Romanian Deadlift?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 125 lbs (0.69x bodyweight) on the Single Leg Romanian Deadlift ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Single Leg Romanian Deadlift entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

125 lb Typical 1RM (Intermediate)
0.69x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Single Leg Romanian Deadlift?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Single Leg Romanian Deadlift Good?

A quick read on what counts as a good Single Leg Romanian Deadlift at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Single Leg Romanian Deadlift is about 125 lb (0.69x bodyweight). Advanced lifters hit 216 lb (1.2x), and Elite is 325 lb (1.81x).

Women (140 lb): a good (Intermediate) Single Leg Romanian Deadlift is about 68 lb (0.49x bodyweight). Advanced lifters hit 99 lb (0.71x), and Elite is 134 lb (0.96x).

How Much Should You Be Able to Single Leg Romanian Deadlift?

Men: a 180 lb male should lift about 125 lb at an Intermediate level (a beginner target is around 19 lb).

Women: a 140 lb female should lift about 68 lb at an Intermediate level (a beginner target is around 24 lb).

By bodyweight (men): A 150 lb lifter lifts about 97 lb, and a 220 lb lifter lifts about 160 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 116 lb, while by age 50 the Intermediate standard is about 104 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

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.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 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

  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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

Is Your Single Leg Romanian Deadlift Good for Your Weight?

Use this page to compare your Single Leg Romanian Deadlift against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.

Related Exercise Standards

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