Romanian Deadlift

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

View Shiba App

Average weight: Intermediate

Reference for an intermediate lifter.

Men 266 lb

Women 146 lb

Romanian Deadlift: Average weight [1RM]

Level
Beginner	121 lb	63 lb
Novice	185 lb	99 lb
Intermediate	266 lb	146 lb
Advanced	361 lb	201 lb
Elite	466 lb	262 lb

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
110	62	104	160	227	303
120	73	119	178	249	328
130	85	133	195	269	351
140	96	147	212	289	373
150	107	160	228	308	395
160	118	173	244	326	415
170	128	186	259	343	435
180	139	199	274	360	454
190	149	211	288	377	472
200	159	223	302	393	490
210	169	235	315	408	507
220	178	246	329	423	524
230	188	257	341	438	540
240	197	268	354	452	556
250	207	279	366	466	572
260	216	289	378	479	586
270	224	300	390	492	601
280	233	310	401	505	615
290	242	319	413	518	629
300	250	329	424	530	643
310	258	339	434	542	656

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	103	157	226	307	396
20	118	180	259	352	454
25	121	185	266	361	466
30	121	185	266	361	466
35	121	185	266	361	466
40	121	185	266	361	466
45	115	175	252	342	442
50	108	165	236	321	414
55	100	152	219	297	383
60	91	139	200	271	350
65	82	126	180	245	316
70	74	113	162	220	284
75	66	101	145	197	254
80	59	90	129	176	227
85	53	81	116	158	203
90	48	73	105	142	183

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	46	76	116	164	218
100	50	82	123	172	228
110	54	87	129	180	236
120	58	91	135	187	244
130	62	96	140	193	251
140	65	100	146	199	258
150	68	104	151	205	265
160	71	108	155	210	271
170	74	112	160	216	277
180	77	116	164	221	283
190	80	119	168	225	288
200	83	122	172	230	293
210	86	126	176	234	298
220	88	129	179	238	303
230	91	132	183	243	307
240	93	135	186	246	312
250	95	137	190	250	316
260	98	140	193	254	320

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	54	85	124	171	223
20	62	97	142	196	255
25	63	99	146	201	262
30	63	99	146	201	262
35	63	99	146	201	262
40	63	99	146	201	262
45	60	94	138	190	248
50	56	88	130	179	233
55	52	82	120	165	215
60	48	75	109	151	197
65	43	67	99	136	178
70	39	60	89	122	159
75	34	54	79	109	143
80	31	48	71	98	127
85	28	43	64	88	114
90	25	39	57	79	103

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
110	62	104	160	227	303
120	73	119	178	249	328
130	85	133	195	269	351
140	96	147	212	289	373
150	107	160	228	308	395
160	118	173	244	326	415
170	128	186	259	343	435
180	139	199	274	360	454
190	149	211	288	377	472
200	159	223	302	393	490
210	169	235	315	408	507
220	178	246	329	423	524
230	188	257	341	438	540
240	197	268	354	452	556
250	207	279	366	466	572
260	216	289	378	479	586
270	224	300	390	492	601
280	233	310	401	505	615
290	242	319	413	518	629
300	250	329	424	530	643
310	258	339	434	542	656

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	103	157	226	307	396
20	118	180	259	352	454
25	121	185	266	361	466
30	121	185	266	361	466
35	121	185	266	361	466
40	121	185	266	361	466
45	115	175	252	342	442
50	108	165	236	321	414
55	100	152	219	297	383
60	91	139	200	271	350
65	82	126	180	245	316
70	74	113	162	220	284
75	66	101	145	197	254
80	59	90	129	176	227
85	53	81	116	158	203
90	48	73	105	142	183

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	46	76	116	164	218
100	50	82	123	172	228
110	54	87	129	180	236
120	58	91	135	187	244
130	62	96	140	193	251
140	65	100	146	199	258
150	68	104	151	205	265
160	71	108	155	210	271
170	74	112	160	216	277
180	77	116	164	221	283
190	80	119	168	225	288
200	83	122	172	230	293
210	86	126	176	234	298
220	88	129	179	238	303
230	91	132	183	243	307
240	93	135	186	246	312
250	95	137	190	250	316
260	98	140	193	254	320

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	54	85	124	171	223
20	62	97	142	196	255
25	63	99	146	201	262
30	63	99	146	201	262
35	63	99	146	201	262
40	63	99	146	201	262
45	60	94	138	190	248
50	56	88	130	179	233
55	52	82	120	165	215
60	48	75	109	151	197
65	43	67	99	136	178
70	39	60	89	122	159
75	34	54	79	109	143
80	31	48	71	98	127
85	28	43	64	88	114
90	25	39	57	79	103

Romanian Deadlift

Average weight: Intermediate

Romanian Deadlift: Average weight [1RM]

Romanian Deadlift: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [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
110	62	104	160	227	303
120	73	119	178	249	328
130	85	133	195	269	351
140	96	147	212	289	373
150	107	160	228	308	395
160	118	173	244	326	415
170	128	186	259	343	435
180	139	199	274	360	454
190	149	211	288	377	472
200	159	223	302	393	490
210	169	235	315	408	507
220	178	246	329	423	524
230	188	257	341	438	540
240	197	268	354	452	556
250	207	279	366	466	572
260	216	289	378	479	586
270	224	300	390	492	601
280	233	310	401	505	615
290	242	319	413	518	629
300	250	329	424	530	643
310	258	339	434	542	656

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	103	157	226	307	396
20	118	180	259	352	454
25	121	185	266	361	466
30	121	185	266	361	466
35	121	185	266	361	466
40	121	185	266	361	466
45	115	175	252	342	442
50	108	165	236	321	414
55	100	152	219	297	383
60	91	139	200	271	350
65	82	126	180	245	316
70	74	113	162	220	284
75	66	101	145	197	254
80	59	90	129	176	227
85	53	81	116	158	203
90	48	73	105	142	183

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	46	76	116	164	218
100	50	82	123	172	228
110	54	87	129	180	236
120	58	91	135	187	244
130	62	96	140	193	251
140	65	100	146	199	258
150	68	104	151	205	265
160	71	108	155	210	271
170	74	112	160	216	277
180	77	116	164	221	283
190	80	119	168	225	288
200	83	122	172	230	293
210	86	126	176	234	298
220	88	129	179	238	303
230	91	132	183	243	307
240	93	135	186	246	312
250	95	137	190	250	316
260	98	140	193	254	320

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	54	85	124	171	223
20	62	97	142	196	255
25	63	99	146	201	262
30	63	99	146	201	262
35	63	99	146	201	262
40	63	99	146	201	262
45	60	94	138	190	248
50	56	88	130	179	233
55	52	82	120	165	215
60	48	75	109	151	197
65	43	67	99	136	178
70	39	60	89	122	159
75	34	54	79	109	143
80	31	48	71	98	127
85	28	43	64	88	114
90	25	39	57	79	103