Strength Level Calculator
Romanian Deadlift Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Romanian Deadlift is about 123 kg (271 lb) and advanced is about 160 kg. For a 60 kg (132 lb) woman, intermediate is about 65 kg and advanced about 88 kg. Enter your own numbers below to see your level.
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Romanian Deadlift strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 41 kg · 91 lb | 61 kg · 135 lb | 93 kg · 204 lb | 124 kg · 274 lb | 165 kg · 364 lb |
| 70 kg · 154 lb | 52 kg · 114 lb | 74 kg · 163 lb | 108 kg · 239 lb | 143 kg · 315 lb | 186 kg · 410 lb |
| 80 kg · 176 lb | 62 kg · 137 lb | 87 kg · 191 lb | 123 kg · 272 lb | 160 kg · 352 lb | 205 kg · 453 lb |
| 90 kg · 198 lb | 72 kg · 159 lb | 99 kg · 217 lb | 137 kg · 302 lb | 176 kg · 387 lb | 223 kg · 492 lb |
| 100 kg · 220 lb | 82 kg · 180 lb | 110 kg · 243 lb | 150 kg · 332 lb | 191 kg · 421 lb | 240 kg · 529 lb |
| 110 kg · 243 lb | 91 kg · 201 lb | 121 kg · 267 lb | 163 kg · 359 lb | 205 kg · 452 lb | 256 kg · 564 lb |
| 120 kg · 265 lb | 100 kg · 221 lb | 131 kg · 290 lb | 175 kg · 386 lb | 218 kg · 481 lb | 271 kg · 597 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 25 kg · 56 lb | 38 kg · 85 lb | 60 kg · 132 lb | 81 kg · 179 lb | 109 kg · 240 lb |
| 60 kg · 132 lb | 29 kg · 64 lb | 43 kg · 95 lb | 65 kg · 144 lb | 88 kg · 193 lb | 116 kg · 256 lb |
| 70 kg · 154 lb | 32 kg · 71 lb | 47 kg · 104 lb | 70 kg · 155 lb | 93 kg · 206 lb | 123 kg · 271 lb |
| 80 kg · 176 lb | 35 kg · 77 lb | 51 kg · 112 lb | 75 kg · 164 lb | 98 kg · 217 lb | 129 kg · 284 lb |
| 90 kg · 198 lb | 38 kg · 83 lb | 54 kg · 119 lb | 79 kg · 173 lb | 103 kg · 227 lb | 134 kg · 295 lb |
Standards are estimates from Lyfta's strength model for a 30-year-old lifter, showing the one-rep max at each level. Beginner = stronger than 5% of lifters, Novice 34%, Intermediate 50%, Advanced 84%, Elite 95%.
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Frequently asked questions
- How do I calculate my Romanian Deadlift strength level?
- Enter your Romanian Deadlift one-rep max, plus your age, bodyweight, and gender. The Lyfta strength level calculator compares that lift with other lifters and ranks you from beginner to elite.
- What is the average Romanian Deadlift weight?
- The median (intermediate) Romanian Deadlift one-rep max is about 123 kg for an 80 kg man and about 65 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Romanian Deadlift for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Romanian Deadlift at about 123 kg (271 lb) and advanced at about 160 kg (353 lb). For a 60 kg (132 lb) woman, intermediate is about 65 kg (143 lb) and advanced about 88 kg (194 lb). The table on this page shows other bodyweights.
- What do beginner, novice, intermediate, advanced, and elite mean?
- They are percentile bands for lifters at your age and bodyweight. Beginner is stronger than about 5% of lifters, intermediate is around the median, advanced is stronger than about 84%, and elite is stronger than about 95%.
- How are Lyfta strength standards calculated?
- Lyfta uses statistical strength models built from lifter data. Your one-rep max is compared with the expected distribution for that exercise at the age, bodyweight, and gender you enter.