Romanian deadlift strength standards

The romanian deadlift e1RM that reaches each level, for men and women from 50 to 140 kg bodyweight. An 80 kg man is Intermediate at 88 kg; a 60 kg woman at 48 kg.

No recent single? Estimate it on the romanian deadlift one-rep max calculator.

Men

Men: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.75 / 1.1 / 1.5 / 1.95 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	37.5	55	75	97.5
55 kg	41.5	60.5	82.5	107.5
60 kg	45	66	90	117
65 kg	49	71.5	97.5	127
70 kg	52.5	77	105	136.5
75 kg	56.5	82.5	112.5	146.5
80 kg	60	88	120	156
85 kg	64	93.5	127.5	166
90 kg	67.5	99	135	175.5
95 kg	71.5	104.5	142.5	185.5
100 kg	75	110	150	195
105 kg	79	115.5	157.5	205
110 kg	82.5	121	165	214.5
115 kg	86.5	126.5	172.5	224.5
120 kg	90	132	180	234
125 kg	94	137.5	187.5	244
130 kg	97.5	143	195	253.5
135 kg	101.5	148.5	202.5	263.5
140 kg	105	154	210	273

Men: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.75 / 1.1 / 1.5 / 1.95 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	83	121	165	215
120 lb	90	132	180	234
130 lb	98	143	195	254
140 lb	105	154	210	273
150 lb	113	165	225	293
160 lb	120	176	240	312
170 lb	128	187	255	332
180 lb	135	198	270	351
190 lb	143	209	285	371
200 lb	150	220	300	390
210 lb	158	231	315	410
220 lb	165	242	330	429
230 lb	173	253	345	449
240 lb	180	264	360	468
250 lb	188	275	375	488
260 lb	195	286	390	507
270 lb	203	297	405	527
280 lb	210	308	420	546
290 lb	218	319	435	566
300 lb	225	330	450	585
310 lb	233	341	465	605

Women

Women: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.5 / 0.8 / 1.1 / 1.5 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	25	40	55	75
55 kg	27.5	44	60.5	82.5
60 kg	30	48	66	90
65 kg	32.5	52	71.5	97.5
70 kg	35	56	77	105
75 kg	37.5	60	82.5	112.5
80 kg	40	64	88	120
85 kg	42.5	68	93.5	127.5
90 kg	45	72	99	135
95 kg	47.5	76	104.5	142.5
100 kg	50	80	110	150
105 kg	52.5	84	115.5	157.5
110 kg	55	88	121	165
115 kg	57.5	92	126.5	172.5
120 kg	60	96	132	180
125 kg	62.5	100	137.5	187.5
130 kg	65	104	143	195
135 kg	67.5	108	148.5	202.5
140 kg	70	112	154	210

Women: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.5 / 0.8 / 1.1 / 1.5 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	55	88	121	165
120 lb	60	96	132	180
130 lb	65	104	143	195
140 lb	70	112	154	210
150 lb	75	120	165	225
160 lb	80	128	176	240
170 lb	85	136	187	255
180 lb	90	144	198	270
190 lb	95	152	209	285
200 lb	100	160	220	300
210 lb	105	168	231	315
220 lb	110	176	242	330
230 lb	115	184	253	345
240 lb	120	192	264	360
250 lb	125	200	275	375
260 lb	130	208	286	390
270 lb	135	216	297	405
280 lb	140	224	308	420
290 lb	145	232	319	435
300 lb	150	240	330	450
310 lb	155	248	341	465

What each level means for the romanian deadlift

Beginner: Under 0.75 × bodyweight for men and 0.5 × for women (less than 60 kg at 80 kg, 30 kg at 60 kg). Where everyone starts.
Novice: From 0.75 × bodyweight for men and 0.5 × for women. A typical first year of consistent training lands here.
Intermediate: From 1.1 × for men and 0.8 × for women (88 kg and 48 kg at the example bodyweights). A couple of years of consistent training.
Advanced: From 1.5 × for men and 1.1 × for women (120 kg and 66 kg). Well past what a couple of years usually brings.
Elite: From 1.95 × for men and 1.5 × for women (156 kg and 90 kg). Competitive-level relative strength.

How to progress it in Beatweek

Romanian Deadlift runs on double progression: climb the rep range at one weight, then add 2.5 kg and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.

Counts toward the romanian deadlift standard: Romanian Deadlift. Log any of them and the Progress screen shows your level and the kilograms to the next one, updated every workout.

Your level, every workout

Set bodyweight and sex once in the profile. Beatweek reads the best set you log and says it in one line: at 80 kg, 77.5 kg × 5 reads “Intermediate, 29.58 kg to Advanced”.

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Questions

What is a good romanian deadlift for an 80 kg man?

On Beatweek’s table an 80 kg man reaches Intermediate at an e1RM of 88 kg (1.1 × bodyweight), Advanced at 120 kg and Elite at 156 kg. Novice starts at 60 kg.

What is a good romanian deadlift for a 60 kg woman?

On Beatweek’s table a 60 kg woman reaches Intermediate at an e1RM of 48 kg (0.8 × bodyweight), Advanced at 66 kg and Elite at 90 kg. Novice starts at 30 kg.

What romanian deadlift should I expect after a year of training?

The table is set so that a typical first year of consistent training lands in Novice: 0.75 × bodyweight for men and 0.5 × for women, which is 60 kg for an 80 kg man and 30 kg for a 60 kg woman. A couple of years usually reaches Intermediate, 1.1 × and 0.8 ×.

What counts as an elite romanian deadlift?

Elite means competitive-level relative strength: an e1RM of 1.95 × bodyweight for men and 1.5 × for women, so 156 kg for an 80 kg man and 90 kg for a 60 kg woman. The table ignores age, height and training age.

Methodology

These are Beatweek’s own tables, the ones the app uses: original round numbers, approximate and deliberately conservative. Each level is a ratio of your estimated one-rep max to bodyweight; the estimate is Epley, weight × (1 + reps / 30), from your best set. The tables ignore age, height and training age, so read them as a yardstick, not a validated norm. When sex is not set, the app uses the men’s table and says so. Table values are rounded to 0.5 kg or 1 lb.