Romanian Deadlift Strength Standards

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The Romanian deadlift (RDL) is the premier hamstring and glute exercise, emphasizing the eccentric (lowering) phase of the hip hinge. Unlike the conventional deadlift, the RDL starts from the top and focuses on the stretch of the posterior chain. These standards help you gauge your RDL strength relative to other lifters.

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Romanian Deadlift Standards for Men (lbs)

Bodyweight (lbs) Beginner Novice Intermediate Advanced Elite
120 65 105 140 180 220
130 75 115 155 195 240
140 80 125 165 210 260
150 90 135 180 225 275
160 95 145 190 240 295
170 100 150 200 255 310
180 105 160 215 270 330
190 115 170 225 280 345
200 120 180 235 295 360
210 125 185 245 310 375
220 130 195 260 325 395
230 135 200 270 335 405
240 140 210 275 345 420
250 145 215 285 360 435
260 150 225 295 370 450
270 155 230 305 380 460
280 160 235 310 390 475
290 165 240 320 400 485
300 170 250 330 410 500

Romanian Deadlift Standards for Women (lbs)

Bodyweight (lbs) Beginner Novice Intermediate Advanced Elite
100 35 55 80 110 140
110 40 65 90 120 155
120 45 70 100 130 170
130 50 75 105 140 180
140 50 80 115 150 195
150 55 85 120 165 210
160 60 90 130 175 220
170 60 95 135 180 230
180 65 100 140 190 245
190 70 105 150 200 255
200 70 110 155 210 265

Tips for Improving Your Romanian Deadlift

To improve your Romanian deadlift: focus on the hip hinge pattern with a slight knee bend, push your hips back rather than bending your knees, maintain a neutral spine throughout, go only as low as your hamstring flexibility allows, and use straps if grip is limiting your hamstring training.

Strength Levels Explained

  • Beginner

    The strength level of someone who has recently started training. Achievable within the first few months of proper training.

  • Novice

    Represents early progress with consistent training. Most dedicated lifters reach this level within their first year.

  • Intermediate

    Above-average strength that represents consistent, dedicated training over multiple years.

  • Advanced

    Exceptional strength that far exceeds the average lifter. Requires years of dedicated programming and nutrition.

  • Elite

    Competitive-level strength representing the top 1% of lifters. May require favorable genetics to achieve.

Frequently Asked Questions

The RDL starts from standing (top-down) while the conventional deadlift starts from the floor (bottom-up). RDLs emphasize the eccentric phase and hamstring stretch, while conventional deadlifts test maximum pulling strength from the floor. Most lifters RDL about 65-75% of their conventional deadlift.

Lower the bar until you feel a strong stretch in your hamstrings, typically to mid-shin level. Don't round your back to go lower. Hamstring flexibility improves over time, allowing greater range of motion. The quality of the stretch matters more than touching the floor.

Yes, straps are perfectly fine for RDLs. The RDL is a hamstring exercise, not a grip exercise. If your grip limits the weight you can use for hamstring development, straps allow you to focus on the target muscles without compromise.

More Strength Standards

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Bench Press Squat Deadlift Overhead Press Barbell Row Incline Bench Press

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