Romanian Deadlift Standards by Bodyweight

The short version

For a 180 lb (82 kg) man, a Novice romanian deadlift starts at 160 lb (72.5 kg) and Intermediate at 230 lb (105 kg). For a 140 lb (64 kg) woman, Novice starts at 85 lb (37.5 kg) and Intermediate at 125 lb (57.5 kg). Anything under Novice is Beginner, where nearly everyone starts.

Find your romanian deadlift level

Weight lifted

Reps

Bodyweight

Standards for

Ageoptional

Put in a recent set, your bodyweight and Men or Women to see your level.

Weights in

Romanian Deadlift standards for men

Romanian Deadlift standards for men, in lb
Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
120 lb	under 125	125	175	245	315
140 lb	under 135	135	195	270	345
160 lb	under 150	150	215	295	380
180 lb	under 160	160	230	320	410
200 lb	under 175	175	250	345	440
220 lb	under 185	185	265	370	470
240 lb	under 195	195	280	390	500
260 lb	under 205	205	295	410	525
280 lb	under 215	215	315	435	555

Romanian Deadlift standards for women

Romanian Deadlift standards for women, in lb
Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
100 lb	under 70	70	100	145	190
120 lb	under 75	75	115	165	215
140 lb	under 85	85	125	185	240
160 lb	under 95	95	140	200	260
180 lb	under 100	100	150	215	285
200 lb	under 105	105	160	235	305
220 lb	under 115	115	170	250	325
240 lb	under 120	120	180	265	345

The weight is the whole bar, plates included. Ages 18 to 39. The calculator adjusts for your age.

What the levels mean

Beginner. Under Novice. Where nearly everyone starts.
Novice. A few months of steady training, usually 2 or 3 days a week.
Intermediate. Usually a year or more of training with a plan.
Advanced. Years of focused training.
Elite. Competitive lifters. Few people reach it on any lift.

Questions

What's a good Romanian deadlift for a beginner?

For a 180 lb man, anything under 160 lb (72.5 kg) is Beginner. For a 140 lb woman, it's anything under 85 lb (37.5 kg). In your first few months, pick a weight you can lift for 10 clean reps and add a little when every set hits its reps.

Should my Romanian deadlift be as heavy as my deadlift?

No. It stops short of the floor and keeps the work on your hamstrings, so expect about three quarters of your deadlift.

Do I need to test my 1-rep max?

No. Put in any recent set of 1 to 12 reps and the calculator estimates your max with the Epley formula. Sets under 10 reps give the closest estimate.

Where do these numbers come from?

They're LiftCamp's own standards, set as multiples of bodyweight and scaled so heavier lifters need a little less per pound. They match the level the LiftCamp app shows on each lift. Other sites use different tables, so your level may differ by a step between them.

Track your level as you lift

The free LiftCamp app shows your strength level on all 7 of these lifts and how far you are from the next one, updated every time you log a set. Free on iPhone.

Free on iPhone. Coming to Android.