If I can lift a given weight on Deadlift, what should I lift on Romanian Deadlift?

About 72 kg for a 100 kg Deadlift, for a typical 80 kg lifter. Use the calculator above for your own weight.

Is Deadlift vs Romanian Deadlift a 1:1 conversion?

Usually not. The tool uses strength standards, not a simple ratio, so the equivalent Romanian Deadlift can be higher or lower than your Deadlift depending on the lifts.

Which lifts can I compare?

You can compare any two exercises in the Lyfta standards library, including bench vs squat, squat vs deadlift, and accessory lifts such as rows, presses, and curls.

Is the equivalent weight a training recommendation?

No. It is a statistical estimate of what lifters at a similar strength percentile typically lift on the second exercise. Use it as a starting point, not a prescription.

Exercise Comparison

Deadlift vs Romanian Deadlift: Equivalent Weight

Based on Lyfta's strength standards for a 30-year-old, 80 kg lifter, a 100 kg Deadlift matches about a 72 kg Romanian Deadlift.

Compare lifts

You lift

Equivalent to

Deadlift weight

Equivalent liftUpdating…

…

Calculating the equivalent lift…

Deadlift to Romanian Deadlift conversion chart

Equivalent weights for Deadlift and Romanian Deadlift
Deadlift	Equivalent Romanian Deadlift
40 kg · 88 lb	15.5 kg · 34 lb
60 kg · 132 lb	34 kg · 75 lb
80 kg · 176 lb	53 kg · 117 lb
100 kg · 220 lb	72 kg · 159 lb
120 kg · 265 lb	91 kg · 201 lb
140 kg · 309 lb	110 kg · 243 lb
160 kg · 353 lb	129 kg · 284 lb
180 kg · 397 lb	148 kg · 326 lb

Track both lifts in Lyfta

Log your sets and see how your numbers move across every exercise you train.

Get the app Strength level

Compare with another lift

See all

Bench Press

Triceps Pushdown

Lever Leg Extension

Full Squat

Straight Back Seated Row

Hammer Curl

Seated Shoulder Press

Bar Lateral Pulldown

Bent Over Row

Barbell Curl

Lever Seated Leg Curl

Cable Standing Fly

Frequently asked questions

If I can lift a given weight on Deadlift, what should I lift on Romanian Deadlift?: About 72 kg for a 100 kg Deadlift, for a typical 80 kg lifter. Use the calculator above for your own weight.
Is Deadlift vs Romanian Deadlift a 1:1 conversion?: Usually not. The tool uses strength standards, not a simple ratio, so the equivalent Romanian Deadlift can be higher or lower than your Deadlift depending on the lifts.
Which lifts can I compare?: You can compare any two exercises in the Lyfta standards library, including bench vs squat, squat vs deadlift, and accessory lifts such as rows, presses, and curls.
Is the equivalent weight a training recommendation?: No. It is a statistical estimate of what lifters at a similar strength percentile typically lift on the second exercise. Use it as a starting point, not a prescription.