Romanian Deadlift Strength Standards
For women · by bodyweight · in kg
The Romanian deadlift (RDL) trains the hamstrings and glutes through a hip hinge without allowing the bar to touch the ground. It is primarily a hypertrophy and posterior chain accessory exercise rather than a max-effort strength test. Standards are lower than conventional deadlift due to the increased difficulty of maintaining tension without a reset.
Find Your Level
Enter your stats and we'll highlight your row and level in the table below.
Don't know your 1RM? Calculate it →| Bodyweight (kg) | Beginner Top 80% | Novice Top 60% | Intermediate Top 40% | Advanced Top 20% | Elite Top 5% | ÷ BW |
|---|---|---|---|---|---|---|
| 50 | 22 kg | 36 kg | 52 kg | 71 kg | 90 kg | 1.04× |
| 55 | 22 kg | 36 kg | 52 kg | 71 kg | 90 kg | 0.95× |
| 60 | 22 kg | 36 kg | 52 kg | 71 kg | 90 kg | 0.87× |
| 65 | 25 kg | 41 kg | 59 kg | 79 kg | 101 kg | 0.91× |
| 70 | 25 kg | 41 kg | 59 kg | 79 kg | 101 kg | 0.84× |
| 75 | 29 kg | 47 kg | 65 kg | 84 kg | 106 kg | 0.87× |
| 80 | 29 kg | 47 kg | 65 kg | 84 kg | 106 kg | 0.81× |
| 85 | 32 kg | 52 kg | 72 kg | 94 kg | 117 kg | 0.85× |
| 90 | 32 kg | 52 kg | 72 kg | 94 kg | 117 kg | 0.80× |
| 95 | 34 kg | 55 kg | 77 kg | 101 kg | 126 kg | 0.81× |
| 100 | 34 kg | 55 kg | 77 kg | 101 kg | 126 kg | 0.77× |
| 110 | 36 kg | 59 kg | 83 kg | 108 kg | 135 kg | 0.75× |
| 120 | 36 kg | 59 kg | 83 kg | 108 kg | 135 kg | 0.69× |
| 140 | 36 kg | 59 kg | 83 kg | 108 kg | 135 kg | 0.59× |
Romanian Deadlift Strength Standards for Women
These romanian deadlift strength standards cover female lifters across a range of bodyweights in KG. Each row shows five thresholds - Beginner, Novice, Intermediate, Advanced, and Elite - representing roughly the top 80%, 60%, 40%, 20%, and 5% of the lifting population at that bodyweight. Use the "Find My Level" tool above to enter your one rep max and see exactly where you stand.
Standards are based on aggregated data from large populations of raw, natural lifters. An intermediate romanian deadlift is a realistic long-term goal for most people who train consistently - it typically requires 2–4 years of progressive training with structured programming. Advanced and Elite levels represent competitive performance and require deliberate, periodised training over many years.
Strength levels are always relative to bodyweight. A romanian deadlift that is elite at 60 kg bodyweight is only intermediate at 100 kg - the absolute numbers scale with size. This is why every row in the table shows different thresholds rather than a single cutoff. If you are between bodyweight brackets, the standard for the nearest bracket is a reasonable guide.
Romanian Deadlift Technique Cues
- - Hold barbell at hip height with overhand grip
- - Feet hip-width, soft bend in the knees throughout
- - Hinge at the hips - push them backward as the bar descends
- - Bar stays in contact with the legs throughout the movement
- - Lower until you feel a strong hamstring stretch, usually just below the knee
- - Drive hips forward to return to standing, squeezing glutes at the top
- - Bending the knees excessively, turning it into a conventional deadlift
- - Rounding the lower back when the weight is heavy
- - Not feeling the hamstring stretch - means the hips are not hinging enough
Frequently Asked Questions
How much should a women romanian deadlift?
For an average women weighing around 65 kg, an intermediate romanian deadlift is approximately 59 kg. Standards vary significantly by bodyweight - use the "Find My Level" tool above with your own bodyweight to get a personalised figure.
What is a good Romanian Deadlift for a beginner?
A beginner standard represents a lift achievable after a few months of consistent training - roughly the top 80% of the lifting population. For most exercises, this is around 50–60% of bodyweight for upper body movements and 75–100% for lower body lifts. Check the Beginner column in the table above for the specific number at your bodyweight.
How are Romanian Deadlift strength standards calculated?
Standards are derived from aggregated training and competition data across large populations. Each bodyweight bracket has five thresholds - Beginner (top 80%), Novice (top 60%), Intermediate (top 40%), Advanced (top 20%), and Elite (top 5%) - representing where a lifter falls relative to the broader lifting community.
How do I increase my Romanian Deadlift?
Progressive overload is the core principle: consistently add small amounts of weight or reps over time. For strength, focus on sets of 3–6 at 80–90% of your 1RM. For hypertrophy, work in the 6–12 rep range. Ensure adequate sleep (7–9 hours), sufficient protein intake (1.6–2.2 g/kg bodyweight), and allow at least 48 hours between sessions targeting the same muscle group.
What is the difference between each strength level?
Beginner: just started training and making rapid linear progress. Novice: 1–2 years of consistent training. Intermediate: several years with structured periodisation. Advanced: competitive or near-competitive level requiring specialised programming. Elite: top-end competitive performance representing the top 5% of the lifting population.