Single Leg Romanian Deadlift vs Romanian Deadlift Strength Standards
Compare your single leg romanian deadlift and Romanian deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable single leg romanian deadlift test using the canonical setup, range, and finish rules and a controlled Romanian deadlift from standing to a consistent depth and back to full standing. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Single Leg Romanian Deadlift vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the single leg romanian deadlift and Romanian deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your single leg romanian deadlift and Romanian deadlift.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Single Leg Romanian Deadlift / Romanian Deadlift, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Single Leg Romanian Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Single Leg Romanian Deadlift; the second is Romanian Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 56 / 98 lb 25.4 / 44.5 kg | 77 / 126 lb 34.9 / 57.2 kg | 105 / 175 lb 47.6 / 79.4 kg | 133 / 224 lb 60.3 / 101.6 kg |
| 130 lb 59 kg | 59 / 103 lb 26.8 / 46.7 kg | 82 / 133 lb 37.2 / 60.3 kg | 111 / 185 lb 50.3 / 83.9 kg | 141 / 236 lb 64 / 107 kg |
| 140 lb 63.5 kg | 62 / 109 lb 28.1 / 49.4 kg | 86 / 140 lb 39 / 63.5 kg | 117 / 194 lb 53.1 / 88 kg | 148 / 248 lb 67.1 / 112.5 kg |
| 150 lb 68 kg | 65 / 114 lb 29.5 / 51.7 kg | 90 / 146 lb 40.8 / 66.2 kg | 122 / 203 lb 55.3 / 92.1 kg | 155 / 260 lb 70.3 / 117.9 kg |
| 160 lb 72.6 kg | 68 / 119 lb 30.8 / 54 kg | 94 / 152 lb 42.6 / 68.9 kg | 128 / 212 lb 58.1 / 96.2 kg | 161 / 271 lb 73 / 122.9 kg |
| 170 lb 77.1 kg | 71 / 123 lb 32.2 / 55.8 kg | 97 / 159 lb 44 / 72.1 kg | 133 / 221 lb 60.3 / 100.2 kg | 168 / 282 lb 76.2 / 127.9 kg |
| 180 lb 81.6 kg | 73 / 128 lb 33.1 / 58.1 kg | 101 / 165 lb 45.8 / 74.8 kg | 138 / 230 lb 62.6 / 104.3 kg | 175 / 293 lb 79.4 / 132.9 kg |
| 190 lb 86.2 kg | 76 / 133 lb 34.5 / 60.3 kg | 105 / 171 lb 47.6 / 77.6 kg | 143 / 238 lb 64.9 / 108 kg | 181 / 304 lb 82.1 / 137.9 kg |
| 200 lb 90.7 kg | 79 / 138 lb 35.8 / 62.6 kg | 109 / 177 lb 49.4 / 80.3 kg | 148 / 246 lb 67.1 / 111.6 kg | 187 / 315 lb 84.8 / 142.9 kg |
| 210 lb 95.3 kg | 81 / 142 lb 36.7 / 64.4 kg | 112 / 183 lb 50.8 / 83 kg | 153 / 254 lb 69.4 / 115.2 kg | 193 / 325 lb 87.5 / 147.4 kg |
| 220 lb 99.8 kg | 84 / 147 lb 38.1 / 66.7 kg | 116 / 189 lb 52.6 / 85.7 kg | 158 / 262 lb 71.7 / 118.8 kg | 200 / 335 lb 90.7 / 152 kg |
| 230 lb 104.3 kg | 86 / 151 lb 39 / 68.5 kg | 119 / 194 lb 54 / 88 kg | 162 / 270 lb 73.5 / 122.5 kg | 206 / 345 lb 93.4 / 156.5 kg |
| 240 lb 108.9 kg | 89 / 155 lb 40.4 / 70.3 kg | 123 / 200 lb 55.8 / 90.7 kg | 167 / 278 lb 75.7 / 126.1 kg | 212 / 355 lb 96.2 / 161 kg |
| 250 lb 113.4 kg | 91 / 160 lb 41.3 / 72.6 kg | 126 / 205 lb 57.2 / 93 kg | 172 / 286 lb 78 / 129.7 kg | 217 / 365 lb 98.4 / 165.6 kg |
| 260 lb 117.9 kg | 94 / 164 lb 42.6 / 74.4 kg | 129 / 211 lb 58.5 / 95.7 kg | 176 / 293 lb 79.8 / 132.9 kg | 223 / 375 lb 101.2 / 170.1 kg |
| 270 lb 122.5 kg | 96 / 168 lb 43.5 / 76.2 kg | 133 / 216 lb 60.3 / 98 kg | 181 / 301 lb 82.1 / 136.5 kg | 229 / 384 lb 103.9 / 174.2 kg |
| 280 lb 127 kg | 98 / 172 lb 44.5 / 78 kg | 136 / 221 lb 61.7 / 100.2 kg | 185 / 308 lb 83.9 / 139.7 kg | 234 / 394 lb 106.1 / 178.7 kg |
| 290 lb 131.5 kg | 101 / 176 lb 45.8 / 79.8 kg | 139 / 227 lb 63 / 103 kg | 190 / 316 lb 86.2 / 143.3 kg | 240 / 403 lb 108.9 / 182.8 kg |
| 300 lb 136.1 kg | 103 / 180 lb 46.7 / 81.6 kg | 142 / 232 lb 64.4 / 105.2 kg | 194 / 323 lb 88 / 146.5 kg | 245 / 412 lb 111.1 / 186.9 kg |
Women’s Single Leg Romanian Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Single Leg Romanian Deadlift; the second is Romanian Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 34 / 57 lb 15.4 / 25.9 kg | 46 / 75 lb 20.9 / 34 kg | 63 / 103 lb 28.6 / 46.7 kg | 80 / 137 lb 36.3 / 62.1 kg |
| 110 lb 49.9 kg | 37 / 61 lb 16.8 / 27.7 kg | 49 / 80 lb 22.2 / 36.3 kg | 67 / 110 lb 30.4 / 49.9 kg | 85 / 146 lb 38.6 / 66.2 kg |
| 120 lb 54.4 kg | 39 / 65 lb 17.7 / 29.5 kg | 52 / 84 lb 23.6 / 38.1 kg | 72 / 116 lb 32.7 / 52.6 kg | 90 / 155 lb 40.8 / 70.3 kg |
| 130 lb 59 kg | 41 / 68 lb 18.6 / 30.8 kg | 55 / 89 lb 24.9 / 40.4 kg | 75 / 123 lb 34 / 55.8 kg | 95 / 164 lb 43.1 / 74.4 kg |
| 140 lb 63.5 kg | 43 / 72 lb 19.5 / 32.7 kg | 57 / 94 lb 25.9 / 42.6 kg | 79 / 129 lb 35.8 / 58.5 kg | 100 / 172 lb 45.4 / 78 kg |
| 150 lb 68 kg | 45 / 75 lb 20.4 / 34 kg | 60 / 98 lb 27.2 / 44.5 kg | 83 / 135 lb 37.6 / 61.2 kg | 105 / 180 lb 47.6 / 81.6 kg |
| 160 lb 72.6 kg | 47 / 78 lb 21.3 / 35.4 kg | 63 / 102 lb 28.6 / 46.3 kg | 87 / 141 lb 39.5 / 64 kg | 110 / 188 lb 49.9 / 85.3 kg |
| 170 lb 77.1 kg | 49 / 82 lb 22.2 / 37.2 kg | 65 / 107 lb 29.5 / 48.5 kg | 90 / 147 lb 40.8 / 66.7 kg | 114 / 196 lb 51.7 / 88.9 kg |
| 180 lb 81.6 kg | 51 / 85 lb 23.1 / 38.6 kg | 68 / 111 lb 30.8 / 50.3 kg | 94 / 152 lb 42.6 / 68.9 kg | 119 / 203 lb 54 / 92.1 kg |
| 190 lb 86.2 kg | 53 / 88 lb 24 / 39.9 kg | 70 / 115 lb 31.8 / 52.2 kg | 97 / 158 lb 44 / 71.7 kg | 123 / 211 lb 55.8 / 95.7 kg |
| 200 lb 90.7 kg | 55 / 91 lb 24.9 / 41.3 kg | 73 / 119 lb 33.1 / 54 kg | 101 / 164 lb 45.8 / 74.4 kg | 127 / 218 lb 57.6 / 98.9 kg |
| 210 lb 95.3 kg | 56 / 94 lb 25.4 / 42.6 kg | 75 / 123 lb 34 / 55.8 kg | 104 / 169 lb 47.2 / 76.7 kg | 131 / 225 lb 59.4 / 102.1 kg |
| 220 lb 99.8 kg | 58 / 97 lb 26.3 / 44 kg | 77 / 127 lb 34.9 / 57.6 kg | 107 / 174 lb 48.5 / 78.9 kg | 136 / 232 lb 61.7 / 105.2 kg |
| 230 lb 104.3 kg | 60 / 100 lb 27.2 / 45.4 kg | 80 / 130 lb 36.3 / 59 kg | 110 / 180 lb 49.9 / 81.6 kg | 140 / 239 lb 63.5 / 108.4 kg |
| 240 lb 108.9 kg | 62 / 103 lb 28.1 / 46.7 kg | 82 / 134 lb 37.2 / 60.8 kg | 114 / 185 lb 51.7 / 83.9 kg | 144 / 246 lb 65.3 / 111.6 kg |
How Your Single Leg Romanian Deadlift vs Romanian Deadlift Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the single leg romanian deadlift strength level
The standards use the sex-specific targets from the individual Single Leg Romanian Deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the Romanian deadlift strength level
The Romanian deadlift standards use the sex-specific standards from the individual Romanian deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the single leg romanian deadlift | Adjust single leg romanian deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the Romanian deadlift | Adjust Romanian deadlift targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Single Leg Romanian Deadlift and Romanian Deadlift Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the Romanian deadlift standard is higher; below zero means the single leg romanian deadlift standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
41.3 → 75.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the single leg romanian deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the single leg romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +42 lb +19.1 kg | +49 lb +22.3 kg | +70 lb +31.8 kg | +91 lb +41.3 kg |
| 130 lb 59 kg | +44 lb +19.9 kg | +51 lb +23.1 kg | +74 lb +33.6 kg | +95 lb +43 kg |
| 140 lb 63.5 kg | +47 lb +21.3 kg | +54 lb +24.5 kg | +77 lb +34.9 kg | +100 lb +45.4 kg |
| 150 lb 68 kg | +49 lb +22.2 kg | +56 lb +25.4 kg | +81 lb +36.8 kg | +105 lb +47.6 kg |
| 160 lb 72.6 kg | +51 lb +23.2 kg | +58 lb +26.3 kg | +84 lb +38.1 kg | +110 lb +49.9 kg |
| 170 lb 77.1 kg | +52 lb +23.6 kg | +62 lb +28.1 kg | +88 lb +39.9 kg | +114 lb +51.7 kg |
| 180 lb 81.6 kg | +55 lb +25 kg | +64 lb +29 kg | +92 lb +41.7 kg | +118 lb +53.5 kg |
| 190 lb 86.2 kg | +57 lb +25.8 kg | +66 lb +30 kg | +95 lb +43.1 kg | +123 lb +55.8 kg |
| 200 lb 90.7 kg | +59 lb +26.8 kg | +68 lb +30.9 kg | +98 lb +44.5 kg | +128 lb +58.1 kg |
| 210 lb 95.3 kg | +61 lb +27.7 kg | +71 lb +32.2 kg | +101 lb +45.8 kg | +132 lb +59.9 kg |
| 220 lb 99.8 kg | +63 lb +28.6 kg | +73 lb +33.1 kg | +104 lb +47.1 kg | +135 lb +61.3 kg |
| 230 lb 104.3 kg | +65 lb +29.5 kg | +75 lb +34 kg | +108 lb +49 kg | +139 lb +63.1 kg |
| 240 lb 108.9 kg | +66 lb +29.9 kg | +77 lb +34.9 kg | +111 lb +50.4 kg | +143 lb +64.8 kg |
| 250 lb 113.4 kg | +69 lb +31.3 kg | +79 lb +35.8 kg | +114 lb +51.7 kg | +148 lb +67.2 kg |
| 260 lb 117.9 kg | +70 lb +31.8 kg | +82 lb +37.2 kg | +117 lb +53.1 kg | +152 lb +68.9 kg |
| 270 lb 122.5 kg | +72 lb +32.7 kg | +83 lb +37.7 kg | +120 lb +54.4 kg | +155 lb +70.3 kg |
| 280 lb 127 kg | +74 lb +33.5 kg | +85 lb +38.5 kg | +123 lb +55.8 kg | +160 lb +72.6 kg |
| 290 lb 131.5 kg | +75 lb +34 kg | +88 lb +40 kg | +126 lb +57.1 kg | +163 lb +73.9 kg |
| 300 lb 136.1 kg | +77 lb +34.9 kg | +90 lb +40.8 kg | +129 lb +58.5 kg | +167 lb +75.8 kg |
How Women’s Single Leg Romanian Deadlift and Romanian Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
25.8 → 46.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the single leg romanian deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the single leg romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +23 lb +10.5 kg | +29 lb +13.1 kg | +40 lb +18.1 kg | +57 lb +25.8 kg |
| 110 lb 49.9 kg | +24 lb +10.9 kg | +31 lb +14.1 kg | +43 lb +19.5 kg | +61 lb +27.6 kg |
| 120 lb 54.4 kg | +26 lb +11.8 kg | +32 lb +14.5 kg | +44 lb +19.9 kg | +65 lb +29.5 kg |
| 130 lb 59 kg | +27 lb +12.2 kg | +34 lb +15.5 kg | +48 lb +21.8 kg | +69 lb +31.3 kg |
| 140 lb 63.5 kg | +29 lb +13.2 kg | +37 lb +16.7 kg | +50 lb +22.7 kg | +72 lb +32.6 kg |
| 150 lb 68 kg | +30 lb +13.6 kg | +38 lb +17.3 kg | +52 lb +23.6 kg | +75 lb +34 kg |
| 160 lb 72.6 kg | +31 lb +14.1 kg | +39 lb +17.7 kg | +54 lb +24.5 kg | +78 lb +35.4 kg |
| 170 lb 77.1 kg | +33 lb +15 kg | +42 lb +19 kg | +57 lb +25.9 kg | +82 lb +37.2 kg |
| 180 lb 81.6 kg | +34 lb +15.5 kg | +43 lb +19.5 kg | +58 lb +26.3 kg | +84 lb +38.1 kg |
| 190 lb 86.2 kg | +35 lb +15.9 kg | +45 lb +20.4 kg | +61 lb +27.7 kg | +88 lb +39.9 kg |
| 200 lb 90.7 kg | +36 lb +16.4 kg | +46 lb +20.9 kg | +63 lb +28.6 kg | +91 lb +41.3 kg |
| 210 lb 95.3 kg | +38 lb +17.2 kg | +48 lb +21.8 kg | +65 lb +29.5 kg | +94 lb +42.7 kg |
| 220 lb 99.8 kg | +39 lb +17.7 kg | +50 lb +22.7 kg | +67 lb +30.4 kg | +96 lb +43.5 kg |
| 230 lb 104.3 kg | +40 lb +18.2 kg | +50 lb +22.7 kg | +70 lb +31.7 kg | +99 lb +44.9 kg |
| 240 lb 108.9 kg | +41 lb +18.6 kg | +52 lb +23.6 kg | +71 lb +32.2 kg | +102 lb +46.3 kg |
Single Leg Romanian Deadlift and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict single leg romanian deadlift and a barbell Romanian deadlift. Use strict canonical Single Leg Romanian Deadlift and Romanian Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Single Leg Romanian Deadlift
Follow the individual Single Leg Romanian Deadlift calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use a standing-start barbell Romanian deadlift
Begin each set standing with the bar. Keep a small, consistent knee bend, push the hips back, and lower the bar close to the legs until you reach a repeatable hamstring-limited depth. Return to full standing. Do not enter a conventional deadlift, stiff-leg deadlift, partial pull, machine variation, or another hinge exercise.
Enter one recent Single Leg Romanian Deadlift result and one recent Romanian Deadlift result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Single-Leg Romanian Deadlift — View the individual Single Leg Romanian Deadlift standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Barbell Stiff-Leg Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Kickstand Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.