Romanian Deadlift

Romanian Deadlift shows average weight and strength standards as a reference for full body. Primary muscles: Hamstrings, Gluteus maximus, Erector spinae.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 120 kg

Women 66 kg

Romanian Deadlift: Average weight [1RM]

Level
Beginner	55 kg	29 kg
Novice	84 kg	45 kg
Intermediate	120 kg	66 kg
Advanced	164 kg	91 kg
Elite	211 kg	119 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	28	47	73	103	138
55	34	55	82	114	150
60	40	62	90	124	162
65	45	69	98	134	173
70	51	75	106	143	183
75	56	82	114	152	193
80	61	88	122	161	203
85	66	94	129	169	212
90	71	100	136	177	221
95	76	106	143	185	230
100	81	112	149	192	238
105	86	117	156	199	246
110	91	123	162	207	254
115	95	128	168	213	262
120	100	133	174	220	269
125	104	138	180	227	276
130	108	143	185	233	283
135	113	148	191	239	290
140	117	153	196	245	297

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	47	71	103	139	180
20	54	82	117	160	206
25	55	84	120	164	211
30	55	84	120	164	211
35	55	84	120	164	211
40	55	84	120	164	211
45	52	80	114	155	200
50	49	75	107	146	188
55	45	69	99	135	174
60	41	63	91	123	159
65	37	57	82	111	143
70	34	51	73	100	129
75	30	46	66	89	115
80	27	41	59	80	103
85	24	37	53	72	92
90	22	33	47	64	83

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	20	34	52	74	98
45	23	37	55	78	103
50	25	39	59	82	107
55	26	42	61	85	111
60	28	44	64	88	115
65	30	46	67	91	118
70	32	48	69	94	121
75	33	50	71	97	124
80	35	52	74	99	127
85	36	54	76	102	130
90	37	55	78	104	133
95	39	57	80	106	135
100	40	58	81	108	137
105	41	60	83	110	140
110	42	61	85	112	142
115	44	63	87	114	144
120	45	64	88	116	146

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	24	38	56	78	101
20	28	44	64	89	116
25	29	45	66	91	119
30	29	45	66	91	119
35	29	45	66	91	119
40	29	45	66	91	119
45	27	43	63	86	113
50	26	40	59	81	106
55	24	37	54	75	98
60	22	34	50	68	89
65	19	31	45	62	81
70	17	27	40	55	72
75	16	25	36	50	65
80	14	22	32	44	58
85	13	20	29	40	52
90	11	18	26	36	47

Group	Muscles
Primary muscles	Hamstrings, Gluteus maximus, Erector spinae
Secondary muscles	Quadriceps, Adductors
Stabilizers	External obliques, Trapezius
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	28	47	73	103	138
55	34	55	82	114	150
60	40	62	90	124	162
65	45	69	98	134	173
70	51	75	106	143	183
75	56	82	114	152	193
80	61	88	122	161	203
85	66	94	129	169	212
90	71	100	136	177	221
95	76	106	143	185	230
100	81	112	149	192	238
105	86	117	156	199	246
110	91	123	162	207	254
115	95	128	168	213	262
120	100	133	174	220	269
125	104	138	180	227	276
130	108	143	185	233	283
135	113	148	191	239	290
140	117	153	196	245	297

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	47	71	103	139	180
20	54	82	117	160	206
25	55	84	120	164	211
30	55	84	120	164	211
35	55	84	120	164	211
40	55	84	120	164	211
45	52	80	114	155	200
50	49	75	107	146	188
55	45	69	99	135	174
60	41	63	91	123	159
65	37	57	82	111	143
70	34	51	73	100	129
75	30	46	66	89	115
80	27	41	59	80	103
85	24	37	53	72	92
90	22	33	47	64	83

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	20	34	52	74	98
45	23	37	55	78	103
50	25	39	59	82	107
55	26	42	61	85	111
60	28	44	64	88	115
65	30	46	67	91	118
70	32	48	69	94	121
75	33	50	71	97	124
80	35	52	74	99	127
85	36	54	76	102	130
90	37	55	78	104	133
95	39	57	80	106	135
100	40	58	81	108	137
105	41	60	83	110	140
110	42	61	85	112	142
115	44	63	87	114	144
120	45	64	88	116	146

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	24	38	56	78	101
20	28	44	64	89	116
25	29	45	66	91	119
30	29	45	66	91	119
35	29	45	66	91	119
40	29	45	66	91	119
45	27	43	63	86	113
50	26	40	59	81	106
55	24	37	54	75	98
60	22	34	50	68	89
65	19	31	45	62	81
70	17	27	40	55	72
75	16	25	36	50	65
80	14	22	32	44	58
85	13	20	29	40	52
90	11	18	26	36	47

Romanian Deadlift

Average weight: Intermediate

Romanian Deadlift: Average weight [1RM]

Romanian Deadlift: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	28	47	73	103	138
55	34	55	82	114	150
60	40	62	90	124	162
65	45	69	98	134	173
70	51	75	106	143	183
75	56	82	114	152	193
80	61	88	122	161	203
85	66	94	129	169	212
90	71	100	136	177	221
95	76	106	143	185	230
100	81	112	149	192	238
105	86	117	156	199	246
110	91	123	162	207	254
115	95	128	168	213	262
120	100	133	174	220	269
125	104	138	180	227	276
130	108	143	185	233	283
135	113	148	191	239	290
140	117	153	196	245	297

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	47	71	103	139	180
20	54	82	117	160	206
25	55	84	120	164	211
30	55	84	120	164	211
35	55	84	120	164	211
40	55	84	120	164	211
45	52	80	114	155	200
50	49	75	107	146	188
55	45	69	99	135	174
60	41	63	91	123	159
65	37	57	82	111	143
70	34	51	73	100	129
75	30	46	66	89	115
80	27	41	59	80	103
85	24	37	53	72	92
90	22	33	47	64	83

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	20	34	52	74	98
45	23	37	55	78	103
50	25	39	59	82	107
55	26	42	61	85	111
60	28	44	64	88	115
65	30	46	67	91	118
70	32	48	69	94	121
75	33	50	71	97	124
80	35	52	74	99	127
85	36	54	76	102	130
90	37	55	78	104	133
95	39	57	80	106	135
100	40	58	81	108	137
105	41	60	83	110	140
110	42	61	85	112	142
115	44	63	87	114	144
120	45	64	88	116	146

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	24	38	56	78	101
20	28	44	64	89	116
25	29	45	66	91	119
30	29	45	66	91	119
35	29	45	66	91	119
40	29	45	66	91	119
45	27	43	63	86	113
50	26	40	59	81	106
55	24	37	54	75	98
60	22	34	50	68	89
65	19	31	45	62	81
70	17	27	40	55	72
75	16	25	36	50	65
80	14	22	32	44	58
85	13	20	29	40	52
90	11	18	26	36	47