Single-Leg Romanian Deadlift

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

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 53 kg

Women 31 kg

Single-Leg Romanian Deadlift: Average weight [1RM]

Level
Beginner	6 kg	11 kg
Novice	23 kg	19 kg
Intermediate	53 kg	31 kg
Advanced	95 kg	45 kg
Elite	146 kg	61 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	0	8	26	56	95
55	1	11	31	63	105
60	2	13	36	70	113
65	3	16	41	77	122
70	5	20	46	84	130
75	6	23	51	90	138
80	8	26	55	96	145
85	10	29	60	102	152
90	11	32	64	108	159
95	13	35	68	113	166
100	15	38	73	118	173
105	17	41	77	124	179
110	19	44	81	129	185
115	21	47	85	134	191
120	23	50	89	139	197
125	25	52	92	143	202
130	27	55	96	148	208
135	29	58	100	152	213
140	31	61	103	157	218

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	20	45	80	124
20	6	23	51	92	142
25	6	23	53	95	146
30	6	23	53	95	146
35	6	23	53	95	146
40	6	23	53	95	146
45	6	22	50	90	138
50	5	21	47	84	130
55	5	19	43	78	120
60	5	17	40	71	109
65	4	16	36	64	99
70	4	14	32	58	89
75	3	13	29	52	79
80	3	11	26	46	71
85	3	10	23	41	64
90	2	9	21	37	57

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	7	14	24	37	51
45	8	15	26	39	54
50	9	17	27	41	56
55	10	18	29	42	58
60	10	19	30	44	60
65	11	20	31	45	61
70	12	20	32	47	63
75	12	21	33	48	64
80	13	22	34	49	66
85	14	23	35	50	67
90	14	24	36	51	68
95	15	24	37	53	70
100	15	25	38	54	71
105	16	26	39	55	72
110	16	27	40	56	73
115	17	27	40	56	74
120	17	28	41	57	75

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	16	26	38	52
20	10	19	30	44	60
25	11	19	31	45	61
30	11	19	31	45	61
35	11	19	31	45	61
40	11	19	31	45	61
45	10	18	29	43	58
50	9	17	27	40	54
55	9	16	25	37	50
60	8	14	23	34	46
65	7	13	21	31	42
70	6	12	19	27	37
75	6	10	17	24	33
80	5	9	15	22	30
85	5	8	13	20	27
90	4	8	12	18	24

Group	Muscles
Primary muscles	Hamstrings, Gluteus maximus
Secondary muscles	Adductors
Stabilizers	External obliques, Erector spinae
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	0	8	26	56	95
55	1	11	31	63	105
60	2	13	36	70	113
65	3	16	41	77	122
70	5	20	46	84	130
75	6	23	51	90	138
80	8	26	55	96	145
85	10	29	60	102	152
90	11	32	64	108	159
95	13	35	68	113	166
100	15	38	73	118	173
105	17	41	77	124	179
110	19	44	81	129	185
115	21	47	85	134	191
120	23	50	89	139	197
125	25	52	92	143	202
130	27	55	96	148	208
135	29	58	100	152	213
140	31	61	103	157	218

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	20	45	80	124
20	6	23	51	92	142
25	6	23	53	95	146
30	6	23	53	95	146
35	6	23	53	95	146
40	6	23	53	95	146
45	6	22	50	90	138
50	5	21	47	84	130
55	5	19	43	78	120
60	5	17	40	71	109
65	4	16	36	64	99
70	4	14	32	58	89
75	3	13	29	52	79
80	3	11	26	46	71
85	3	10	23	41	64
90	2	9	21	37	57

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	7	14	24	37	51
45	8	15	26	39	54
50	9	17	27	41	56
55	10	18	29	42	58
60	10	19	30	44	60
65	11	20	31	45	61
70	12	20	32	47	63
75	12	21	33	48	64
80	13	22	34	49	66
85	14	23	35	50	67
90	14	24	36	51	68
95	15	24	37	53	70
100	15	25	38	54	71
105	16	26	39	55	72
110	16	27	40	56	73
115	17	27	40	56	74
120	17	28	41	57	75

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	16	26	38	52
20	10	19	30	44	60
25	11	19	31	45	61
30	11	19	31	45	61
35	11	19	31	45	61
40	11	19	31	45	61
45	10	18	29	43	58
50	9	17	27	40	54
55	9	16	25	37	50
60	8	14	23	34	46
65	7	13	21	31	42
70	6	12	19	27	37
75	6	10	17	24	33
80	5	9	15	22	30
85	5	8	13	20	27
90	4	8	12	18	24

Single-Leg Romanian Deadlift

Average weight: Intermediate

Single-Leg Romanian Deadlift: Average weight [1RM]

Single-Leg 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

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How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	0	8	26	56	95
55	1	11	31	63	105
60	2	13	36	70	113
65	3	16	41	77	122
70	5	20	46	84	130
75	6	23	51	90	138
80	8	26	55	96	145
85	10	29	60	102	152
90	11	32	64	108	159
95	13	35	68	113	166
100	15	38	73	118	173
105	17	41	77	124	179
110	19	44	81	129	185
115	21	47	85	134	191
120	23	50	89	139	197
125	25	52	92	143	202
130	27	55	96	148	208
135	29	58	100	152	213
140	31	61	103	157	218

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	20	45	80	124
20	6	23	51	92	142
25	6	23	53	95	146
30	6	23	53	95	146
35	6	23	53	95	146
40	6	23	53	95	146
45	6	22	50	90	138
50	5	21	47	84	130
55	5	19	43	78	120
60	5	17	40	71	109
65	4	16	36	64	99
70	4	14	32	58	89
75	3	13	29	52	79
80	3	11	26	46	71
85	3	10	23	41	64
90	2	9	21	37	57

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	7	14	24	37	51
45	8	15	26	39	54
50	9	17	27	41	56
55	10	18	29	42	58
60	10	19	30	44	60
65	11	20	31	45	61
70	12	20	32	47	63
75	12	21	33	48	64
80	13	22	34	49	66
85	14	23	35	50	67
90	14	24	36	51	68
95	15	24	37	53	70
100	15	25	38	54	71
105	16	26	39	55	72
110	16	27	40	56	73
115	17	27	40	56	74
120	17	28	41	57	75

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	16	26	38	52
20	10	19	30	44	60
25	11	19	31	45	61
30	11	19	31	45	61
35	11	19	31	45	61
40	11	19	31	45	61
45	10	18	29	43	58
50	9	17	27	40	54
55	9	16	25	37	50
60	8	14	23	34	46
65	7	13	21	31	42
70	6	12	19	27	37
75	6	10	17	24	33
80	5	9	15	22	30
85	5	8	13	20	27
90	4	8	12	18	24