Average Romanian Deadlift: Real Numbers from 22,510 Lifters
The average Romanian deadlift for men who lift is 242 lb (estimated one-rep max): the median of 16,067 men who log the Romanian deadlift on Gravitus. For women who lift, the average is 132 lb, measured across 6,443 female lifters. These are medians of real logged sets, not numbers scaled from a formula. People who track their workouts train more than the average person, so treat these as averages for lifters, not the general population.
is the median estimated 1RM across the 16,067 men who log the Romanian deadlift on Gravitus. The middle half sit between 180 lb and 302 lb.
Updated weekly from Gravitus workout data. Last computed Jul 17, 2026.
How Men's RDL 1RMs Are Distributed
16,067 lifters, estimated one-rep max
Men: 25th percentile 180 lb · median 242 lb · 75th percentile 302 lb, from 16,067 lifters
Women: 25th percentile 88 lb · median 132 lb · 75th percentile 176 lb, from 6,443 lifters
Average Romanian Deadlift by Bodyweight
| Bodyweight (lbs) | Average: Men (lbs) | Average: Women (lbs) |
|---|---|---|
| 110 | - | 125 |
| 120 | - | 140 |
| 130 | - | 145 |
| 140 | 210 | 150 |
| 150 | 235 | 150 |
| 160 | 245 | 150 |
| 170 | 255 | 150 |
| 180 | 265 | 150 |
| 190 | 270 | 150 |
| 200 | 275 | 150 |
| 210 | 275 | - |
| 220 | 275 | - |
| 230 | 275 | - |
| 240 | 275 | - |
| 250 | 275 | - |
The average is the median (50th percentile) estimated 1RM of real Gravitus lifters at each bodyweight. Brackets without enough logged lifters are omitted rather than filled with a formula.
Average vs. Strength Standards
The average tells you where the middle is: half of real lifters sit above it, half below. Strength standards answer a different question, what good looks like at your bodyweight, from Beginner to Elite. If you want targets instead of a midpoint, the Romanian deadlift strength standards break the same real data into five levels, and the strength calculator places you on them from any recent set.
Average Romanian Deadlift by Age
Strength on the Romanian deadlift typically climbs fast through your first training years, peaks somewhere in the late 20s to 30s, and declines only gradually after 40. Training history matters far more than the calendar: a well-trained 50-year-old beats most untrained 25-year-olds, and lifters who keep training into their 60s hold on to most of their strength.
Only 5.6% of Gravitus lifters share a birthday, so we can't measure honest age averages. We won't dress a formula up as data; when enough lifters share their age, we'll publish the real numbers.
Until then, treat the medians and by-bodyweight averages above as your benchmark at any age, and judge progress against your own logged history rather than an age chart someone extrapolated.
Frequently Asked Questions
Beat the Average
Log your RDL in Gravitus and the app tracks your estimated 1RM on every set, so you can watch yourself pull away from the median.
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