Strength standards

What’s a good RDL?

How much should you RDL for your weight? Put in a set and see your rank from Iron to Radiant, scored the way the Evident app scores it. The average Romanian deadlift and the standards for men and women by bodyweight are below.

I lift as
180 lb
Weight
lb
Reps
Age
Units

The weight is the whole bar: the bar (45 lb, or 20 kg) plus every plate.

Gold II

Stronger than 80% of guys

Next: Gold I at 250 lb × 5

Estimated one-rep max: 274 lb

  1. Iron
  2. Bronze
  3. Silver
  4. Gold
  5. Platinum
  6. Diamond
  7. Radiant

An estimate from strength standards for your sex, bodyweight and age. Percentages count people who don’t train. In the app every set you log counts, and your rank climbs as you do.

Romanian deadlift standards

The one-rep max where each rank starts, by bodyweight. Iron is anything below Bronze. Did a set of 8? The calculator turns it into a one-rep max.

Men

Romanian deadlift standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg90411376218283234106291132351160
130 lb59 kg92421416418785240109299136361164
140 lb64 kg98451496819890255116317144383174
150 lb68 kg103471587221095269122335152404184
160 lb73 kg1095016676221100283129353160426193
170 lb77 kg1145217479232105297135370168447203
180 lb82 kg1205518283242110311142387176468213
190 lb86 kg1255719087253115325148404184489222
200 lb91 kg1305919890264120339154421191509231
210 lb95 kg1356220694274125352160438199529240
220 lb100 kg1406421497284129365166455207549249
230 lb104 kg14566222101295134379172471214569258
240 lb109 kg15069229104305139392178487221589267
250 or more lb113 or more kg15571237108315143405184503229608276

Women

Romanian deadlift standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg61289343124561597219890239109
130 lb59 kg63299644127581637420392245112
140 lb64 kg673110246135621737921698260118
150 lb68 kg7132107491436518383228104275125
160 lb73 kg7434113521506819388240109290132
170 lb77 kg7836119541587220292252114304138
180 lb82 kg8237124571657521296264120318145
190 lb86 kg85391305917278221101275125332151
200 lb91 kg89401356217982230105287130346157
210 lb95 kg92421406418785240109298135360164
220 lb100 kg96441466619488249113309141374170
230 lb104 kg99451516920191258117321146387176
240 lb109 kg102471567120894267121332151401182
250 or more lb113 or more kg106481617321497275125342156414188

For ages up to 35. Past 35 the standard drops about 6% a decade; the calculator adjusts for your age. Built on Strength Level’s published standards and scaled the way the Evident app scales them.

By the numbers

What’s a good Romanian deadlift?

For a 180 lb guy, Silver starts at 182 lb, Gold at 242 lb, Platinum at 311 lb and Diamond at 387 lb for one rep. For a 140 lb woman, Silver starts at 102 lb, Gold at 135 lb, Platinum at 173 lb and Diamond at 216 lb for one rep.

Silver covers novice lifters, Gold intermediate, Platinum advanced and Diamond elite. Radiant is past elite.

  • Is a 135 RDL good?

    For a 180 lb guy, a 135 lb RDL for one rep is Bronze III, stronger than about 30% of guys. At 150 lb bodyweight it is Bronze II; at 210 lb it is Bronze III.

  • Is a 185 RDL good?

    For a 180 lb guy, a 185 lb RDL for one rep is Silver III, stronger than about 52% of guys. At 150 lb bodyweight it is Silver I; at 210 lb it is Bronze I.

  • Is a 225 RDL good?

    For a 180 lb guy, a 225 lb RDL for one rep is Silver I, stronger than about 66% of guys. At 150 lb bodyweight it is Gold II; at 210 lb it is Silver II.

  • Is a 315 RDL good?

    For a 180 lb guy, a 315 lb RDL for one rep is Platinum III, stronger than about 88% of guys. At 150 lb bodyweight it is Platinum I; at 210 lb it is Gold I.

  • Is a 65 lb RDL good for a woman?

    For a 140 lb woman, a 65 lb RDL for one rep is Bronze III, stronger than about 27% of women. At 120 lb bodyweight it is Bronze III; at 170 lb it is Iron I.

  • Is a 95 lb RDL good for a woman?

    For a 140 lb woman, a 95 lb RDL for one rep is Bronze I, stronger than about 46% of women. At 120 lb bodyweight it is Silver III; at 170 lb it is Bronze II.

  • Is a 135 lb RDL good for a woman?

    For a 140 lb woman, a 135 lb RDL for one rep is Gold III, stronger than about 72% of women. At 120 lb bodyweight it is Gold II; at 170 lb it is Silver II.

  • Is a 60 kg RDL good?

    For an 80 kg guy, a 60 kg RDL for one rep is Bronze III, stronger than about 30% of guys. For a 60 kg woman it is Gold III, stronger than about 74% of women.

  • Is a 100 kg RDL good?

    For an 80 kg guy, a 100 kg RDL for one rep is Silver I, stronger than about 66% of guys. For a 60 kg woman it is Diamond II, stronger than about 97% of women.

  • Is a 140 kg RDL good?

    For an 80 kg guy, a 140 kg RDL for one rep is Platinum III, stronger than about 88% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

How the rank works

How Evident ranks your RDL

  1. Your best set becomes a one-rep max. Weight × (1 + reps ÷ 30), the Epley formula. A set of 5 at 185 is about a 216 max. The one rep max calculator does it for any set.
  2. It’s scored against people like you. Standards for your sex and bodyweight, and your age past 35.
  3. Seven ranks, three steps each. Iron, Bronze, Silver, Gold, Platinum and Diamond have III, II and I. Radiant sits past elite.
  4. In the app it keeps moving. Every set has one weight and one rep goal: 10 reps. Beat 10 on your last, all-out set and the weight goes up next time. Rest is 2 min.

Watch your RDL rank up.

Evident tells you what to lift every set, raises the weight when you earn it, and ranks every lift you log.

Download on the App Store

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Questions

Romanian deadlift questions.

How much should I RDL for my weight?

For a 180 lb guy, Silver starts at 182 lb, Gold at 242 lb, Platinum at 311 lb and Diamond at 387 lb for one rep. For a 140 lb woman, Silver starts at 102 lb, Gold at 135 lb, Platinum at 173 lb and Diamond at 216 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man RDL?

Among men who lift, the middle of the pack at 180 lb is about 274 lb for one rep: the intermediate standard in Strength Level’s data, and Gold II in Evident. Counting men who don’t train, Evident’s estimate for the middle 180 lb guy is about 187 lb.

What’s a good Romanian deadlift for a woman?

For a 140 lb woman, Silver starts at 102 lb, Gold at 135 lb, Platinum at 173 lb and Diamond at 216 lb for one rep. Among women who lift, the middle at 140 lb is about 153 lb, which is Gold II.

How much should I RDL compared to my deadlift?

At the same rank, the Romanian deadlift standard is about 79% of the deadlift standard. At Gold II for a 180 lb guy that is 274 lb against 348 lb.

How does Evident rank my RDL?

It turns your best set into a one-rep max with the Epley formula (weight × (1 + reps ÷ 30)), then compares it with standards for your sex, bodyweight and age. Seven ranks from Iron to Radiant, with three steps inside each rank below Radiant.

Where do these numbers come from?

Evident anchors every lift to Strength Level’s published standards, which are built from millions of logged lifts, then scales them for your sex, bodyweight and age the way the app does. Past 35, the bar drops about 6% a decade.

More strength standards