Romanian Deadlift Strength Standards

Modeled — anchored to measured lifts

How strong is your romanian deadlift? Graded Beginner → Elite for your sex, bodyweight and age. Intermediate for a 180 lb man is about 279 lb; for a 140 lb woman about 158 lb.

How do you compare?

Weight lifted (lb)

Reps

Bodyweight (lb)

Sex

Age

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Standards are benchmarks for tracking progress and finding weak points — not the last word on your training.

Romanian Deadlift is not contested in meets, so no competition data exists for it. Its ladder is modeled by applying a fixed ratio to a measured anchor lift: 0.8x deadlift (M) / 0.8x (F) — RDL ~75-85% of conventional. That ratio is a conventional strength relationship used in coaching practice and selected by Strenf — a modelling assumption, not a measurement and not a published finding. How modeled standards work.

Is your romanian deadlift good? Common loads, graded

Tiers below are before age adjustment. Use the calculator above for your own bodyweight, age and rep count.

A 135 lb romanian deadlift is below the Beginner standard for a 180 lb man — 61 kg, 0.75× bodyweight; 34 lb short of Beginner.
A 225 lb romanian deadlift is Novice for a 180 lb man — 102 kg, 1.25× bodyweight; 54 lb short of Intermediate.
A 275 lb romanian deadlift is Novice for a 180 lb man — 125 kg, 1.53× bodyweight; 4 lb short of Intermediate.
A 365 lb romanian deadlift is Intermediate for a 180 lb man — 166 kg, 2.03× bodyweight; 51 lb short of Advanced.
A 405 lb romanian deadlift is Intermediate for a 180 lb man — 184 kg, 2.25× bodyweight; 11 lb short of Advanced.
A 495 lb romanian deadlift is Elite for a 180 lb man — 225 kg, 2.75× bodyweight.
A 95 lb romanian deadlift is below the Beginner standard for a 140 lb woman — 43 kg, 0.68× bodyweight.
A 135 lb romanian deadlift is Novice for a 140 lb woman — 61 kg, 0.96× bodyweight; 23 lb short of Intermediate.
A 185 lb romanian deadlift is Intermediate for a 140 lb woman — 84 kg, 1.32× bodyweight; 73 lb short of Advanced.
A 225 lb romanian deadlift is Intermediate for a 140 lb woman — 102 kg, 1.61× bodyweight; 33 lb short of Advanced.
A 275 lb romanian deadlift is Advanced for a 140 lb woman — 125 kg, 1.96× bodyweight; 29 lb short of Elite.
A 315 lb romanian deadlift is Elite for a 140 lb woman — 143 kg, 2.25× bodyweight.

Standards by bodyweight

Men

Romanian Deadlift strength standards for men. Each cell is the estimated one-rep max in pounds (lb) needed to reach that Strenf tier at that bodyweight in pounds (lb), before age adjustment. Modeled: a fixed ratio (0.8x deadlift (M) / 0.8x (F) — RDL ~75-85% of conventional) applied to a measured anchor lift, not measured for romanian deadlift itself. Data generated 2026-06-12.
Bodyweight (lb)	Beginner (lb)	Novice (lb)	Intermediate (lb)	Advanced (lb)	Elite (lb)
120 lb	113 lb	145 lb	186 lb	277 lb	318 lb
130 lb	122 lb	157 lb	202 lb	300 lb	344 lb
140 lb	132 lb	169 lb	217 lb	323 lb	371 lb
150 lb	141 lb	182 lb	232 lb	346 lb	398 lb
160 lb	150 lb	194 lb	248 lb	370 lb	424 lb
170 lb	160 lb	206 lb	264 lb	393 lb	450 lb
180 lb	169 lb	218 lb	279 lb	416 lb	477 lb
190 lb	179 lb	230 lb	294 lb	439 lb	504 lb
200 lb	188 lb	242 lb	310 lb	462 lb	530 lb
210 lb	197 lb	254 lb	326 lb	485 lb	556 lb
220 lb	207 lb	266 lb	341 lb	508 lb	583 lb
230 lb	216 lb	278 lb	356 lb	531 lb	610 lb
240 lb	226 lb	290 lb	372 lb	554 lb	636 lb
250 lb	235 lb	302 lb	388 lb	578 lb	662 lb
260 lb	244 lb	315 lb	403 lb	601 lb	689 lb
270 lb	254 lb	327 lb	418 lb	624 lb	716 lb
280 lb	263 lb	339 lb	434 lb	647 lb	742 lb
290 lb	273 lb	351 lb	450 lb	670 lb	768 lb
300 lb	282 lb	363 lb	465 lb	693 lb	795 lb
310 lb	291 lb	375 lb	480 lb	716 lb	822 lb

Women

Romanian Deadlift strength standards for women. Each cell is the estimated one-rep max in pounds (lb) needed to reach that Strenf tier at that bodyweight in pounds (lb), before age adjustment. Modeled: a fixed ratio (0.8x deadlift (M) / 0.8x (F) — RDL ~75-85% of conventional) applied to a measured anchor lift, not measured for romanian deadlift itself. Data generated 2026-06-12.
Bodyweight (lb)	Beginner (lb)	Novice (lb)	Intermediate (lb)	Advanced (lb)	Elite (lb)
120 lb	82 lb	106 lb	136 lb	221 lb	260 lb
130 lb	88 lb	114 lb	147 lb	239 lb	282 lb
140 lb	95 lb	123 lb	158 lb	258 lb	304 lb
150 lb	102 lb	132 lb	169 lb	276 lb	326 lb
160 lb	109 lb	141 lb	181 lb	294 lb	347 lb
170 lb	116 lb	150 lb	192 lb	313 lb	369 lb
180 lb	122 lb	158 lb	203 lb	331 lb	391 lb
190 lb	129 lb	167 lb	215 lb	350 lb	412 lb
200 lb	136 lb	176 lb	226 lb	368 lb	434 lb
210 lb	143 lb	185 lb	237 lb	386 lb	456 lb
220 lb	150 lb	194 lb	249 lb	405 lb	477 lb
230 lb	156 lb	202 lb	260 lb	423 lb	499 lb
240 lb	163 lb	211 lb	271 lb	442 lb	521 lb
250 lb	170 lb	220 lb	282 lb	460 lb	542 lb
260 lb	177 lb	229 lb	294 lb	478 lb	564 lb
270 lb	184 lb	238 lb	305 lb	497 lb	586 lb
280 lb	190 lb	246 lb	316 lb	515 lb	608 lb
290 lb	197 lb	255 lb	328 lb	534 lb	629 lb
300 lb	204 lb	264 lb	339 lb	552 lb	651 lb
310 lb	211 lb	273 lb	350 lb	570 lb	673 lb

Same standards in kilograms (kg)

Men

Romanian Deadlift strength standards for men, in kilograms. Each cell is the estimated one-rep max in kilograms (kg) needed to reach that Strenf tier at that bodyweight in kilograms (kg), before age adjustment. Converted from the pound figures above at 1 lb = 0.45359237 kg. Data generated 2026-06-12.
Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
54 kg	51 kg	66 kg	84 kg	126 kg	144 kg
59 kg	55 kg	71 kg	91 kg	136 kg	156 kg
64 kg	60 kg	77 kg	98 kg	147 kg	168 kg
68 kg	64 kg	82 kg	105 kg	157 kg	180 kg
73 kg	68 kg	88 kg	112 kg	168 kg	192 kg
77 kg	72 kg	93 kg	120 kg	178 kg	204 kg
82 kg	77 kg	99 kg	127 kg	189 kg	216 kg
86 kg	81 kg	104 kg	134 kg	199 kg	228 kg
91 kg	85 kg	110 kg	141 kg	210 kg	240 kg
95 kg	90 kg	115 kg	148 kg	220 kg	252 kg
100 kg	94 kg	121 kg	155 kg	231 kg	264 kg
104 kg	98 kg	126 kg	162 kg	241 kg	276 kg
109 kg	102 kg	132 kg	169 kg	251 kg	288 kg
113 kg	107 kg	137 kg	176 kg	262 kg	301 kg
118 kg	111 kg	143 kg	183 kg	272 kg	313 kg
122 kg	115 kg	148 kg	190 kg	283 kg	325 kg
127 kg	119 kg	154 kg	197 kg	293 kg	337 kg
132 kg	124 kg	159 kg	204 kg	304 kg	349 kg
136 kg	128 kg	165 kg	211 kg	314 kg	361 kg
141 kg	132 kg	170 kg	218 kg	325 kg	373 kg

Women

Romanian Deadlift strength standards for women, in kilograms. Each cell is the estimated one-rep max in kilograms (kg) needed to reach that Strenf tier at that bodyweight in kilograms (kg), before age adjustment. Converted from the pound figures above at 1 lb = 0.45359237 kg. Data generated 2026-06-12.
Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
54 kg	37 kg	48 kg	62 kg	100 kg	118 kg
59 kg	40 kg	52 kg	67 kg	108 kg	128 kg
64 kg	43 kg	56 kg	72 kg	117 kg	138 kg
68 kg	46 kg	60 kg	77 kg	125 kg	148 kg
73 kg	49 kg	64 kg	82 kg	134 kg	157 kg
77 kg	52 kg	68 kg	87 kg	142 kg	167 kg
82 kg	56 kg	72 kg	92 kg	150 kg	177 kg
86 kg	59 kg	76 kg	97 kg	159 kg	187 kg
91 kg	62 kg	80 kg	103 kg	167 kg	197 kg
95 kg	65 kg	84 kg	108 kg	175 kg	207 kg
100 kg	68 kg	88 kg	113 kg	184 kg	217 kg
104 kg	71 kg	92 kg	118 kg	192 kg	226 kg
109 kg	74 kg	96 kg	123 kg	200 kg	236 kg
113 kg	77 kg	100 kg	128 kg	209 kg	246 kg
118 kg	80 kg	104 kg	133 kg	217 kg	256 kg
122 kg	83 kg	108 kg	138 kg	225 kg	266 kg
127 kg	86 kg	112 kg	144 kg	234 kg	276 kg
132 kg	89 kg	116 kg	149 kg	242 kg	285 kg
136 kg	93 kg	120 kg	154 kg	250 kg	295 kg
141 kg	96 kg	124 kg	159 kg	259 kg	305 kg

Age adjustment

Age changes the bar. An Intermediate romanian deadlift for a 180 lb man is about 263 lb at 40, 246 lb at 50, and 225 lb at 60; for a 140 lb woman, about 146 lb, 136 lb, and 123 lb at the same ages.

Your lift is scaled by these multipliers before grading (derived from Masters competition data):

Age adjustment applied when grading a romanian deadlift. Each value is a dimensionless multiplier applied to the lifter's estimated one-rep max before it is compared against the tier thresholds, so a higher multiplier means a smaller lift reaches the same tier. Derived from median best lift-to-bodyweight ratio by age band among Masters competitors, relative to the 24–34 band. This is a cross-sectional comparison between age groups, not a record of individuals ageing. Bands outside the listed range are clamped to the nearest value. Data generated 2026-06-12.
Age band (years)	Men (× multiplier)	Women (× multiplier)
14-17	×1.205	×1.193
18-23	×1.012	×0.993
24-34	×1.0	×1.0
35-39	×1.042	×1.064
40-44	×1.074	×1.095
45-49	×1.109	×1.129
50-54	×1.154	×1.182
55-59	×1.194	×1.234
60-64	×1.267	×1.326
65-69	×1.344	×1.396
70-79	×1.493	×1.566

FAQ

What is a good romanian deadlift for a 180 lb man?

Around 279 lb reaches Intermediate on the Strenf ladder; 477 lb is Elite. Thresholds scale with bodyweight — see the full table.

What is a good romanian deadlift for a 140 lb woman?

Around 158 lb reaches Intermediate; 304 lb is Elite. Romanian Deadlift is not contested in meets, so there are no women's romanian deadlift competition results to grade against. Women's thresholds here are derived from women's competition results for the anchor lift and scaled by the ratio shown on this page (0.8x deadlift (M) / 0.8x (F) — RDL ~75-85% of conventional), then adjusted for bodyweight and age.

What is a good romanian deadlift for my age?

For a 180 lb man, an Intermediate romanian deadlift is about 263 lb at 40, 246 lb at 50, and 225 lb at 60. For a 140 lb woman: 146 lb at 40, 136 lb at 50, and 123 lb at 60 — based on strength-retention curves from Masters competition results.

How are these romanian deadlift standards calculated?

By applying a fixed ratio to a measured anchor lift: 0.8x deadlift (M) / 0.8x (F) — RDL ~75-85% of conventional. The ratio is a conventional coaching figure selected by Strenf, not a measured result. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.

What is the average romanian deadlift by age?

There is no trustworthy general-population average for any gym lift — no such dataset exists, and sites publishing one are averaging their own users' self-reported entries. Romanian Deadlift is not contested in meets, so Strenf grades it against standards modeled from lifts that are. Adjusted for age, an Intermediate romanian deadlift for a 180 lb man is about 263 lb at 40, 246 lb at 50 and 225 lb at 60; for a 140 lb woman, 146 lb, 136 lb and 123 lb.

Does age affect the romanian deadlift standard?

Yes — standards are age-adjusted using strength-retention curves derived from Masters competition results, so a 55-year-old is graded against age-appropriate expectations.