Romanian Deadlift Strength Standards Modeled — anchored to measured lifts

How strong is your romanian deadlift? Graded Beginner → Elite for your sex, bodyweight and age. Intermediate for a 180 lb man is about 279 lb; for a 140 lb woman about 158 lb.

How do you compare?

Weight lifted (lb)

Reps

Bodyweight (lb)

Sex

Age

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Romanian Deadlift is not contested in meets, so its ladder is modeled from the measured standards: 0.8x deadlift (M) / 0.8x (F) — RDL ~75-85% of conventional. How modeled standards work.

Standards by bodyweight

Men

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
120 lb	113 lb	145 lb	186 lb	277 lb	318 lb
130 lb	122 lb	157 lb	202 lb	300 lb	344 lb
140 lb	132 lb	169 lb	217 lb	323 lb	371 lb
150 lb	141 lb	182 lb	232 lb	346 lb	398 lb
160 lb	150 lb	194 lb	248 lb	370 lb	424 lb
170 lb	160 lb	206 lb	264 lb	393 lb	450 lb
180 lb	169 lb	218 lb	279 lb	416 lb	477 lb
190 lb	179 lb	230 lb	294 lb	439 lb	504 lb
200 lb	188 lb	242 lb	310 lb	462 lb	530 lb
210 lb	197 lb	254 lb	326 lb	485 lb	556 lb
220 lb	207 lb	266 lb	341 lb	508 lb	583 lb
230 lb	216 lb	278 lb	356 lb	531 lb	610 lb
240 lb	226 lb	290 lb	372 lb	554 lb	636 lb
250 lb	235 lb	302 lb	388 lb	578 lb	662 lb
260 lb	244 lb	315 lb	403 lb	601 lb	689 lb
270 lb	254 lb	327 lb	418 lb	624 lb	716 lb
280 lb	263 lb	339 lb	434 lb	647 lb	742 lb
290 lb	273 lb	351 lb	450 lb	670 lb	768 lb
300 lb	282 lb	363 lb	465 lb	693 lb	795 lb
310 lb	291 lb	375 lb	480 lb	716 lb	822 lb

Women

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
120 lb	82 lb	106 lb	136 lb	221 lb	260 lb
130 lb	88 lb	114 lb	147 lb	239 lb	282 lb
140 lb	95 lb	123 lb	158 lb	258 lb	304 lb
150 lb	102 lb	132 lb	169 lb	276 lb	326 lb
160 lb	109 lb	141 lb	181 lb	294 lb	347 lb
170 lb	116 lb	150 lb	192 lb	313 lb	369 lb
180 lb	122 lb	158 lb	203 lb	331 lb	391 lb
190 lb	129 lb	167 lb	215 lb	350 lb	412 lb
200 lb	136 lb	176 lb	226 lb	368 lb	434 lb
210 lb	143 lb	185 lb	237 lb	386 lb	456 lb
220 lb	150 lb	194 lb	249 lb	405 lb	477 lb
230 lb	156 lb	202 lb	260 lb	423 lb	499 lb
240 lb	163 lb	211 lb	271 lb	442 lb	521 lb
250 lb	170 lb	220 lb	282 lb	460 lb	542 lb
260 lb	177 lb	229 lb	294 lb	478 lb	564 lb
270 lb	184 lb	238 lb	305 lb	497 lb	586 lb
280 lb	190 lb	246 lb	316 lb	515 lb	608 lb
290 lb	197 lb	255 lb	328 lb	534 lb	629 lb
300 lb	204 lb	264 lb	339 lb	552 lb	651 lb
310 lb	211 lb	273 lb	350 lb	570 lb	673 lb

Age adjustment

Your lift is scaled by these multipliers before grading (derived from Masters competition data):

Age	Men	Women
14-17	×1.205	×1.193
18-23	×1.012	×0.993
24-34	×1.0	×1.0
35-39	×1.042	×1.064
40-44	×1.074	×1.095
45-49	×1.109	×1.129
50-54	×1.154	×1.182
55-59	×1.194	×1.234
60-64	×1.267	×1.326
65-69	×1.344	×1.396
70-79	×1.493	×1.566

FAQ

What is a good romanian deadlift for a 180 lb man?

Around 279 lb reaches Intermediate on the Strenf ladder; 477 lb is Elite. Thresholds scale with bodyweight — see the full table.

How are these romanian deadlift standards calculated?

From a documented coefficient applied to measured competition standards: 0.8x deadlift (M) / 0.8x (F) — RDL ~75-85% of conventional. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.

Does age affect the romanian deadlift standard?

Yes — standards are age-adjusted using strength-retention curves derived from Masters competition results, so a 55-year-old is graded against age-appropriate expectations.

Related standards

Bench Press · Back Squat · Deadlift · Overhead Press · Incline Bench Press · Dumbbell Bench Press

Standards: Strenf Standards Model v1 · primaries derived from OpenPowerlifting competition data (public domain) · full methodology · Track your lifts free on Strenf