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 116 lb

Women 67 lb

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

Level
Beginner	13 lb	23 lb
Novice	51 lb	42 lb
Intermediate	116 lb	67 lb
Advanced	208 lb	99 lb
Elite	321 lb	135 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	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	16	32	54	82	114
100	18	34	57	86	118
110	19	36	60	89	123
120	21	39	63	93	127
130	22	41	65	96	130
140	24	43	68	99	134
150	25	44	70	102	137
160	27	46	72	104	140
170	28	48	74	107	143
180	29	50	76	109	146
190	30	51	78	112	149
200	32	53	80	114	151
210	33	54	82	116	154
220	34	55	84	118	156
230	35	57	86	120	158
240	36	58	87	122	161
250	37	59	89	124	163
260	38	61	90	126	165

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	20	36	57	84	115
20	23	41	66	97	131
25	23	42	67	99	135
30	23	42	67	99	135
35	23	42	67	99	135
40	23	42	67	99	135
45	22	40	64	94	128
50	21	37	60	88	120
55	19	35	56	82	111
60	17	32	51	74	101
65	16	29	46	67	92
70	14	26	41	60	82
75	13	23	37	54	73
80	11	20	33	48	66
85	10	18	29	43	59
90	9	17	27	39	53

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
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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	16	32	54	82	114
100	18	34	57	86	118
110	19	36	60	89	123
120	21	39	63	93	127
130	22	41	65	96	130
140	24	43	68	99	134
150	25	44	70	102	137
160	27	46	72	104	140
170	28	48	74	107	143
180	29	50	76	109	146
190	30	51	78	112	149
200	32	53	80	114	151
210	33	54	82	116	154
220	34	55	84	118	156
230	35	57	86	120	158
240	36	58	87	122	161
250	37	59	89	124	163
260	38	61	90	126	165

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	20	36	57	84	115
20	23	41	66	97	131
25	23	42	67	99	135
30	23	42	67	99	135
35	23	42	67	99	135
40	23	42	67	99	135
45	22	40	64	94	128
50	21	37	60	88	120
55	19	35	56	82	111
60	17	32	51	74	101
65	16	29	46	67	92
70	14	26	41	60	82
75	13	23	37	54	73
80	11	20	33	48	66
85	10	18	29	43	59
90	9	17	27	39	53

Single-Leg Romanian Deadlift

Average weight: Intermediate

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

Single-Leg 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	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	16	32	54	82	114
100	18	34	57	86	118
110	19	36	60	89	123
120	21	39	63	93	127
130	22	41	65	96	130
140	24	43	68	99	134
150	25	44	70	102	137
160	27	46	72	104	140
170	28	48	74	107	143
180	29	50	76	109	146
190	30	51	78	112	149
200	32	53	80	114	151
210	33	54	82	116	154
220	34	55	84	118	156
230	35	57	86	120	158
240	36	58	87	122	161
250	37	59	89	124	163
260	38	61	90	126	165

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	20	36	57	84	115
20	23	41	66	97	131
25	23	42	67	99	135
30	23	42	67	99	135
35	23	42	67	99	135
40	23	42	67	99	135
45	22	40	64	94	128
50	21	37	60	88	120
55	19	35	56	82	111
60	17	32	51	74	101
65	16	29	46	67	92
70	14	26	41	60	82
75	13	23	37	54	73
80	11	20	33	48	66
85	10	18	29	43	59
90	9	17	27	39	53