Romanian Deadlift RANK CALCULATOR

Romanian Deadlift Strength Standards & Rank Calculator

Calculate your Romanian Deadlift IronYou Rank, compare all 13 strength levels by bodyweight and sex, and see your next-rank target.

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STEP 2 OF 3

YOUR LIFT

Romanian Deadlift

barbell · derived_strength

Enter your best set.

Use a recent, clean set you would actually count. IronYou handles the scoring from there.

READING YOUR SET

Finding where you stand.

CALCULATING

YOUR IRONYOU RANK

You found your level.

STEP 3 OF 3

Copper I

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Next rank: Copper II

BEST RANKED SET80 kg × 8

STRENGTH SCORE0.0

Rank is based on your best qualifying strength set.

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IRONYOU RANK SYSTEM

Standards

Published reference points from the production IronYou rank system.

IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.

Logged load: total barbell load. Public value: total barbell load.

Romanian Deadlift Strength Standards — Male

Male

Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.

Romanian Deadlift estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)	Silver I	Gold I	Titanium I	IRON
50 kg	99.4 kg	131.6 kg	163.9 kg	231 kg
60 kg	108.2 kg	143.3 kg	178.4 kg	251.6 kg
70 kg	115.2 kg	152.5 kg	189.9 kg	267.7 kg
80 kg	120.6 kg	159.7 kg	198.8 kg	280.3 kg
90 kg	124.9 kg	165.4 kg	205.9 kg	290.3 kg
100 kg	128.2 kg	169.8 kg	211.4 kg	298 kg
110 kg	130.9 kg	173.3 kg	215.7 kg	304.2 kg
120 kg	132.9 kg	176 kg	219.1 kg	309 kg

Romanian Deadlift Strength Standards — Female

Female

Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.

Romanian Deadlift estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)	Silver I	Gold I	Titanium I	IRON
40 kg	57.2 kg	75.7 kg	94.2 kg	132.9 kg
50 kg	75 kg	99.4 kg	123.7 kg	174.4 kg
60 kg	85.4 kg	113 kg	140.7 kg	198.4 kg
70 kg	91.3 kg	120.9 kg	150.6 kg	212.3 kg
80 kg	94.8 kg	125.5 kg	156.3 kg	220.3 kg
90 kg	96.8 kg	128.2 kg	159.5 kg	224.9 kg
100 kg	97.9 kg	129.7 kg	161.5 kg	227.6 kg

Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.

BodyweightSexReps

Values show the logged Romanian Deadlift weight required to reach each IronYou rank at the specified bodyweight, sex and repetition count.

Romanian Deadlift — Male; logged load in kg (weight_kg is the total barbell load) at each bodyweight and repetition count
Rank	Bodyweight (kg)	Estimated 1RM (kg)	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15
Copper I	50	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	50	53.72	52	50.5	49	47.5	46.5	45	44	42.5	41.5	40.5	39.5	38.5	37.5	37	36
Copper III	50	80.59	78	76	73.5	71.5	69.5	67.5	65.5	64	62	60.5	59	58	56.5	55	54
Silver I	50	99.39	96.5	93.5	90.5	88	85.5	83	81	78.5	76.5	75	73	71	69.5	68	66.5
Silver II	50	110.13	107	103.5	100.5	97.5	94.5	92	89.5	87	85	83	81	79	77	75.5	73.5
Silver III	50	120.88	117	113.5	110	107	104	101	98.5	95.5	93	91	88.5	86.5	84.5	82.5	81
Gold I	50	131.62	127.5	123.5	120	116.5	113	110	107	104	101.5	99	96.5	94.5	92	90	88
Gold II	50	142.37	138	133.5	129.5	126	122.5	119	115.5	112.5	110	107	104.5	102	99.5	97.5	95
Gold III	50	153.11	148.5	144	139.5	135.5	131.5	128	124.5	121	118	115	112.5	109.5	107	104.5	102.5
Titanium I	50	163.86	159	154	149	145	140.5	137	133	129.5	126.5	123	120	117.5	114.5	112	109.5
Titanium II	50	188.03	182	176.5	171	166	161.5	157	152.5	148.5	145	141.5	138	134.5	131.5	128.5	125.5
Titanium III	50	209.52	203	196.5	190.5	185	180	175	170	165.5	161.5	157.5	153.5	150	146.5	143	140
IRON	50	231.01	224	217	210.5	204	198.5	193	187.5	182.5	178	173.5	169.5	165.5	161.5	158	154.5
Copper I	60	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	60	58.5	57	55	53.5	52	50.5	49	47.5	46.5	45.5	44	43	42	41	40	39.5
Copper III	60	87.75	85	82.5	80	77.5	75.5	73.5	71.5	69.5	68	66	64.5	63	61.5	60	59
Silver I	60	108.23	105	101.5	98.5	95.5	93	90.5	88	85.5	83.5	81.5	79.5	77.5	76	74	72.5
Silver II	60	119.93	116.5	112.5	109.5	106	103	100	97.5	95	92.5	90	88	86	84	82	80
Silver III	60	131.63	127.5	123.5	120	116.5	113	110	107	104	101.5	99	96.5	94.5	92	90	88
Gold I	60	143.33	139	134.5	130.5	126.5	123	119.5	116.5	113.5	110.5	107.5	105	102.5	100	98	96
Gold II	60	155.03	150.5	145.5	141	137	133	129.5	126	122.5	119.5	116.5	113.5	111	108.5	106	103.5
Gold III	60	166.73	161.5	156.5	152	147.5	143	139	135.5	132	128.5	125.5	122	119.5	116.5	114	111.5
Titanium I	60	178.43	173	167.5	162.5	157.5	153	149	145	141	137.5	134	131	127.5	124.5	122	119
Titanium II	60	204.75	198.5	192	186.5	181	176	171	166.5	162	158	154	150	146.5	143	140	137
Titanium III	60	228.16	221	214	207.5	201.5	196	190.5	185	180.5	176	171.5	167	163	159.5	156	152.5
IRON	60	251.56	243.5	236	229	222	216	210	204	199	194	189	184.5	180	176	172	168
Copper I	70	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	70	62.25	60.5	58.5	57	55	53.5	52	50.5	49.5	48	47	46	44.5	43.5	42.5	42
Copper III	70	93.38	90.5	88	85	82.5	80.5	78	76	74	72	70.5	68.5	67	65.5	64	62.5
Silver I	70	115.16	111.5	108	105	102	99	96	93.5	91	89	86.5	84.5	82.5	80.5	79	77
Silver II	70	127.61	123.5	120	116.5	113	109.5	106.5	103.5	101	98.5	96	93.5	91.5	89.5	87.5	85.5
Silver III	70	140.06	136	131.5	127.5	124	120.5	117	114	111	108	105.5	102.5	100.5	98	95.5	93.5
Gold I	70	152.51	148	143	139	135	131	127.5	124	120.5	117.5	114.5	112	109	106.5	104	102
Gold II	70	164.96	160	155	150	146	141.5	137.5	134	130.5	127	124	121	118	115.5	112.5	110
Gold III	70	177.41	172	166.5	161.5	157	152.5	148	144	140.5	136.5	133.5	130	127	124	121	118.5
Titanium I	70	189.86	184	178	173	168	163	158.5	154	150	146.5	142.5	139	136	132.5	129.5	127
Titanium II	70	217.88	211	204.5	198.5	192.5	187	182	177	172.5	168	163.5	159.5	156	152.5	149	145.5
Titanium III	70	242.78	235	228	221	214.5	208.5	202.5	197	192	187	182.5	178	173.5	169.5	166	162
IRON	70	267.68	259.5	251	243.5	236.5	229.5	223.5	217.5	211.5	206	201	196	191.5	187	183	178.5
Copper I	80	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	80	65.19	63.5	61.5	59.5	58	56	54.5	53	51.5	50.5	49	48	47	45.5	44.5	43.5
Copper III	80	97.79	95	92	89	86.5	84	81.5	79.5	77.5	75.5	73.5	72	70	68.5	67	65.5
Silver I	80	120.61	117	113.5	110	106.5	103.5	101	98	95.5	93	90.5	88.5	86.5	84.5	82.5	80.5
Silver II	80	133.64	129.5	125.5	121.5	118	115	111.5	108.5	106	103	100.5	98	95.5	93.5	91.5	89.5
Silver III	80	146.68	142	138	133.5	129.5	126	122.5	119	116	113	110.5	107.5	105	102.5	100.5	98
Gold I	80	159.72	155	150	145.5	141	137	133.5	130	126.5	123	120	117	114.5	111.5	109	106.5
Gold II	80	172.76	167.5	162	157.5	152.5	148.5	144	140.5	136.5	133	130	126.5	123.5	121	118	115.5
Gold III	80	185.8	180	174.5	169	164	159.5	155	151	147	143	139.5	136	133	130	127	124
Titanium I	80	198.84	192.5	186.5	181	175.5	170.5	166	161.5	157	153	149.5	145.5	142.5	139	136	133
Titanium II	80	228.17	221	214	207.5	201.5	196	190.5	185.5	180.5	176	171.5	167	163	159.5	156	152.5
Titanium III	80	254.25	246.5	238.5	231.5	224.5	218	212	206.5	201	196	191	186.5	182	177.5	173.5	170
IRON	80	280.33	271.5	263	255	247.5	240.5	234	227.5	221.5	216	210.5	205.5	200.5	196	191.5	187
Copper I	90	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	90	67.5	65.5	63.5	61.5	60	58	56.5	55	53.5	52	51	49.5	48.5	47.5	46.5	45.5
Copper III	90	101.25	98	95	92.5	89.5	87	84.5	82.5	80	78	76	74.5	72.5	71	69.5	68
Silver I	90	124.88	121	117.5	114	110.5	107.5	104.5	101.5	99	96.5	94	91.5	89.5	87.5	85.5	83.5
Silver II	90	138.38	134	130	126	122.5	119	115.5	112.5	109.5	106.5	104	101.5	99	97	94.5	92.5
Silver III	90	151.88	147	142.5	138.5	134.5	130.5	127	123.5	120	117	114	111.5	108.5	106	104	101.5
Gold I	90	165.38	160.5	155.5	150.5	146	142	138	134.5	131	127.5	124.5	121.5	118.5	115.5	113	110.5
Gold II	90	178.88	173.5	168	163	158	153.5	149.5	145.5	141.5	138	134.5	131	128	125	122	119.5
Gold III	90	192.38	186.5	180.5	175	170	165	160.5	156	152	148	144.5	141	137.5	134.5	131.5	128.5
Titanium I	90	205.88	199.5	193.5	187.5	182	176.5	172	167	163	158.5	154.5	151	147.5	144	140.5	137.5
Titanium II	90	236.25	229	221.5	215	208.5	203	197	192	187	182	177.5	173	169	165	161.5	158
Titanium III	90	263.25	255	247	239.5	232.5	226	219.5	213.5	208	203	197.5	193	188.5	184	179.5	176
IRON	90	290.25	281	272.5	264	256.5	249	242	235.5	229.5	223.5	218	212.5	207.5	203	198	194
Copper I	100	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	100	69.31	67.5	65	63.5	61.5	59.5	58	56.5	55	53.5	52	51	50	48.5	47.5	46.5
Copper III	100	103.97	101	97.5	95	92	89.5	87	84.5	82.5	80	78	76.5	74.5	73	71	69.5
Silver I	100	128.23	124.5	120.5	117	113.5	110	107	104	101.5	99	96.5	94	92	89.5	87.5	85.5
Silver II	100	142.09	138	133.5	129.5	125.5	122	118.5	115.5	112.5	109.5	107	104	101.5	99.5	97	95
Silver III	100	155.95	151	146.5	142	138	134	130	126.5	123.5	120	117	114.5	111.5	109	106.5	104
Gold I	100	169.82	164.5	159.5	154.5	150	146	142	138	134.5	131	127.5	124.5	121.5	118.5	116	113.5
Gold II	100	183.68	178	172.5	167	162.5	157.5	153.5	149	145.5	141.5	138	134.5	131.5	128.5	125.5	122.5
Gold III	100	197.54	191.5	185.5	180	174.5	169.5	165	160.5	156	152	148.5	145	141.5	138	135	132
Titanium I	100	211.4	205	198.5	192.5	187	181.5	176.5	171.5	167	163	159	155	151.5	147.5	144.5	141
Titanium II	100	242.59	235	227.5	221	214.5	208	202.5	197	192	187	182	178	173.5	169.5	165.5	162
Titanium III	100	270.32	262	253.5	246	239	232	225.5	219.5	213.5	208	203	198	193.5	189	184.5	180.5
IRON	100	298.05	288.5	279.5	271	263	255.5	248.5	242	235.5	229.5	224	218.5	213	208	203.5	199
Copper I	110	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	110	70.73	68.5	66.5	64.5	62.5	61	59	57.5	56	54.5	53.5	52	51	49.5	48.5	47.5
Copper III	110	106.1	103	99.5	96.5	94	91	88.5	86.5	84	82	80	78	76	74.5	72.5	71
Silver I	110	130.86	127	123	119	115.5	112.5	109.5	106.5	103.5	101	98.5	96	93.5	91.5	89.5	87.5
Silver II	110	145.01	140.5	136	132	128	124.5	121	118	114.5	112	109	106.5	104	101.5	99	97
Silver III	110	159.15	154.5	149.5	145	140.5	136.5	133	129.5	126	122.5	119.5	116.5	114	111.5	109	106.5
Gold I	110	173.3	168	162.5	158	153	149	144.5	141	137	133.5	130	127	124	121	118.5	116
Gold II	110	187.45	181.5	176	170.5	165.5	161	156.5	152	148	144.5	141	137.5	134	131	128	125
Gold III	110	201.59	195.5	189	183.5	178	173	168	163.5	159.5	155.5	151.5	148	144	141	137.5	134.5
Titanium I	110	215.74	209	202.5	196.5	190.5	185	180	175	170.5	166	162	158	154.5	151	147.5	144
Titanium II	110	247.57	240	232.5	225.5	218.5	212.5	206.5	201	195.5	190.5	186	181.5	177	173	169	165.5
Titanium III	110	275.86	267	259	251	243.5	236.5	230	224	218	212.5	207	202	197.5	192.5	188.5	184
IRON	110	304.16	294.5	285.5	277	268.5	261	253.5	247	240.5	234	228.5	223	217.5	212.5	207.5	203
Copper I	120	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	120	71.85	70	67.5	65.5	63.5	62	60	58.5	57	55.5	54	53	51.5	50.5	49	48
Copper III	120	107.78	104.5	101.5	98	95.5	92.5	90	87.5	85.5	83	81	79	77	75.5	73.5	72
Silver I	120	132.92	129	125	121	117.5	114	111	108	105	102.5	100	97.5	95	93	91	89
Silver II	120	147.29	143	138.5	134	130	126.5	123	119.5	116.5	113.5	110.5	108	105.5	103	100.5	98.5
Silver III	120	161.66	156.5	152	147	143	139	135	131.5	128	124.5	121.5	118.5	115.5	113	110.5	108
Gold I	120	176.03	170.5	165.5	160.5	155.5	151	147	143	139	135.5	132.5	129	126	123	120.5	117.5
Gold II	120	190.4	184.5	179	173.5	168.5	163.5	159	154.5	150.5	146.5	143	139.5	136.5	133	130	127
Gold III	120	204.77	198.5	192	186.5	181	176	171	166.5	162	158	154	150	146.5	143	140	137
Titanium I	120	219.14	212.5	205.5	199.5	193.5	188	183	178	173.5	169	164.5	160.5	157	153	149.5	146.5
Titanium II	120	251.48	243.5	236	229	222	216	210	204	199	193.5	189	184.5	180	175.5	171.5	168
Titanium III	120	280.22	271.5	263	255	247.5	240.5	234	227.5	221.5	216	210.5	205.5	200.5	195.5	191.5	187
IRON	120	308.96	299	290	281	273	265	257.5	251	244	238	232	226.5	221	216	211	206

Romanian Deadlift — Female; logged load in kg (weight_kg is the total barbell load) at each bodyweight and repetition count
Rank	Bodyweight (kg)	Estimated 1RM (kg)	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15
Copper I	50	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	50	40.55	39.5	38.5	37	36	35	34	33	32.5	31.5	30.5	30	29	28.5	28	27.5
Copper III	50	60.83	59	57.5	55.5	54	52.5	51	49.5	48.5	47	46	45	43.5	42.5	41.5	41
Silver I	50	75.03	73	70.5	68.5	66.5	64.5	63	61	59.5	58	56.5	55	54	52.5	51.5	50.5
Silver II	50	83.14	80.5	78	76	73.5	71.5	69.5	67.5	66	64	62.5	61	59.5	58.5	57	55.5
Silver III	50	91.25	88.5	86	83	81	78.5	76.5	74	72.5	70.5	68.5	67	65.5	64	62.5	61
Gold I	50	99.36	96.5	93.5	90.5	88	85.5	83	81	78.5	76.5	75	73	71	69.5	68	66.5
Gold II	50	107.47	104.5	101	98	95	92.5	90	87.5	85	83	81	79	77	75	73.5	72
Gold III	50	115.58	112	108.5	105.5	102	99.5	96.5	94	91.5	89	87	85	83	81	79	77.5
Titanium I	50	123.69	120	116	112.5	109.5	106.5	103.5	100.5	98	95.5	93	91	88.5	86.5	84.5	82.5
Titanium II	50	141.94	137.5	133.5	129.5	125.5	122	118.5	115.5	112.5	109.5	106.5	104	101.5	99.5	97	95
Titanium III	50	158.16	153.5	148.5	144	140	136	132	128.5	125	122	119	116	113	110.5	108	105.5
IRON	50	174.38	169	163.5	159	154	149.5	145.5	141.5	138	134.5	131	128	125	122	119	116.5
Copper I	60	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	60	46.14	45	43.5	42	41	40	38.5	37.5	36.5	35.5	35	34	33	32.5	31.5	31
Copper III	60	69.21	67	65	63	61.5	59.5	58	56.5	55	53.5	52	51	49.5	48.5	47.5	46.5
Silver I	60	85.35	83	80.5	78	75.5	73.5	71.5	69.5	67.5	66	64.5	62.5	61	60	58.5	57
Silver II	60	94.58	92	89	86	83.5	81.5	79	77	75	73	71	69.5	68	66	64.5	63.5
Silver III	60	103.81	100.5	97.5	94.5	92	89	87	84.5	82	80	78	76	74.5	72.5	71	69.5
Gold I	60	113.04	109.5	106	103	100	97	94.5	92	89.5	87	85	83	81	79	77.5	75.5
Gold II	60	122.26	118.5	115	111.5	108	105	102	99.5	97	94.5	92	89.5	87.5	85.5	83.5	82
Gold III	60	131.49	127.5	123.5	120	116.5	113	110	107	104	101.5	99	96.5	94	92	90	88
Titanium I	60	140.72	136.5	132	128	124.5	121	117.5	114.5	111.5	108.5	106	103	101	98.5	96	94
Titanium II	60	161.48	156.5	151.5	147	142.5	138.5	135	131	127.5	124.5	121.5	118.5	115.5	113	110.5	108
Titanium III	60	179.93	174.5	169	164	159	154.5	150	146	142.5	138.5	135	132	129	126	123	120
IRON	60	198.39	192	186	180.5	175.5	170.5	165.5	161	157	153	149	145.5	142	138.5	135.5	132.5
Copper I	70	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	70	49.37	48	46.5	45	44	42.5	41.5	40.5	39	38	37.5	36.5	35.5	34.5	34	33
Copper III	70	74.05	72	69.5	67.5	65.5	63.5	62	60.5	58.5	57	56	54.5	53	52	50.5	49.5
Silver I	70	91.33	88.5	86	83.5	81	78.5	76.5	74.5	72.5	70.5	68.5	67	65.5	64	62.5	61
Silver II	70	101.2	98	95	92	89.5	87	84.5	82.5	80	78	76	74.5	72.5	71	69	67.5
Silver III	70	111.07	107.5	104.5	101	98.5	95.5	93	90.5	88	85.5	83.5	81.5	79.5	77.5	76	74.5
Gold I	70	120.94	117.5	113.5	110	107	104	101	98.5	95.5	93.5	91	88.5	86.5	84.5	82.5	81
Gold II	70	130.82	127	123	119	115.5	112.5	109.5	106.5	103.5	101	98.5	96	93.5	91.5	89.5	87.5
Gold III	70	140.69	136.5	132	128	124.5	121	117.5	114.5	111.5	108.5	106	103	100.5	98.5	96	94
Titanium I	70	150.56	146	141.5	137	133	129.5	125.5	122.5	119	116	113	110.5	108	105.5	103	100.5
Titanium II	70	172.78	167.5	162	157.5	152.5	148.5	144	140.5	136.5	133	130	126.5	123.5	121	118	115.5
Titanium III	70	192.52	186.5	180.5	175.5	170	165.5	160.5	156.5	152	148.5	144.5	141	138	134.5	131.5	128.5
IRON	70	212.27	205.5	199.5	193	187.5	182	177	172.5	168	163.5	159.5	155.5	152	148.5	145	142
Copper I	80	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	80	51.23	50	48.5	47	45.5	44	43	42	40.5	39.5	38.5	37.5	37	36	35	34.5
Copper III	80	76.85	74.5	72.5	70	68	66	64.5	62.5	61	59.5	58	56.5	55	54	52.5	51.5
Silver I	80	94.78	92	89	86.5	84	81.5	79	77	75	73	71.5	69.5	68	66.5	65	63.5
Silver II	80	105.03	102	98.5	95.5	93	90.5	88	85.5	83	81	79	77	75.5	73.5	72	70.5
Silver III	80	115.27	112	108.5	105	102	99	96.5	93.5	91.5	89	86.5	84.5	82.5	80.5	79	77
Gold I	80	125.52	121.5	118	114.5	111	108	105	102	99.5	97	94.5	92	90	88	86	84
Gold II	80	135.76	131.5	127.5	123.5	120	116.5	113.5	110.5	107.5	104.5	102	99.5	97	95	93	91
Gold III	80	146.01	141.5	137	133	129	125.5	122	118.5	115.5	112.5	110	107	104.5	102	100	97.5
Titanium I	80	156.26	151.5	146.5	142.5	138	134	130.5	127	123.5	120.5	117.5	114.5	112	109.5	107	104.5
Titanium II	80	179.31	174	168.5	163.5	158.5	154	149.5	145.5	142	138	134.5	131.5	128.5	125.5	122.5	120
Titanium III	80	199.8	193.5	187.5	182	176.5	171.5	167	162.5	158	154	150	146.5	143	139.5	136.5	133.5
IRON	80	220.3	213.5	207	200.5	194.5	189	184	179	174	169.5	165.5	161.5	157.5	154	150.5	147
Copper I	90	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	90	52.31	51	49.5	48	46.5	45	44	42.5	41.5	40.5	39.5	38.5	37.5	36.5	36	35
Copper III	90	78.47	76	74	71.5	69.5	67.5	65.5	64	62	60.5	59	57.5	56.5	55	54	52.5
Silver I	90	96.78	94	91	88	85.5	83	81	78.5	76.5	74.5	73	71	69.5	68	66	65
Silver II	90	107.24	104	101	97.5	95	92	89.5	87	85	82.5	80.5	78.5	77	75	73.5	71.5
Silver III	90	117.7	114	110.5	107.5	104	101	98.5	95.5	93	91	88.5	86.5	84.5	82.5	80.5	78.5
Gold I	90	128.16	124.5	120.5	117	113.5	110	107	104	101.5	99	96.5	94	92	89.5	87.5	85.5
Gold II	90	138.62	134.5	130	126.5	122.5	119	116	112.5	109.5	107	104	101.5	99.5	97	95	92.5
Gold III	90	149.09	144.5	140	136	132	128	124.5	121	118	115	112	109.5	106.5	104.5	102	99.5
Titanium I	90	159.55	154.5	150	145.5	141	137	133	129.5	126	123	120	117	114	111.5	109	106.5
Titanium II	90	183.09	177.5	172	166.5	162	157	153	148.5	145	141	137.5	134	131	128	125	122.5
Titanium III	90	204.01	197.5	191.5	185.5	180.5	175	170.5	165.5	161.5	157	153.5	149.5	146	142.5	139.5	136.5
IRON	90	224.94	218	211	204.5	198.5	193	187.5	182.5	178	173.5	169	165	161	157	153.5	150
Copper I	100	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	100	52.94	51.5	50	48.5	47	45.5	44.5	43	42	41	40	39	38	37	36.5	35.5
Copper III	100	79.4	77	74.5	72.5	70.5	68.5	66.5	64.5	63	61.5	60	58.5	57	55.5	54.5	53
Silver I	100	97.93	95	92	89.5	86.5	84	82	79.5	77.5	75.5	73.5	72	70	68.5	67	65.5
Silver II	100	108.52	105.5	102	99	96	93.5	90.5	88	86	83.5	81.5	79.5	78	76	74	72.5
Silver III	100	119.1	115.5	112	108.5	105.5	102.5	99.5	97	94.5	92	89.5	87.5	85.5	83.5	81.5	79.5
Gold I	100	129.69	126	122	118	114.5	111.5	108.5	105.5	102.5	100	97.5	95	93	90.5	88.5	86.5
Gold II	100	140.28	136	132	128	124	120.5	117	114	111	108	105.5	103	100.5	98	96	94
Gold III	100	150.87	146	141.5	137.5	133.5	129.5	126	122.5	119.5	116.5	113.5	110.5	108	105.5	103	101
Titanium I	100	161.45	156.5	151.5	147	142.5	138.5	135	131	127.5	124.5	121.5	118.5	115.5	113	110.5	108
Titanium II	100	185.27	179.5	174	168.5	163.5	159	154.5	150.5	146.5	143	139	136	132.5	129.5	126.5	124
Titanium III	100	206.45	200	194	188	182.5	177	172.5	167.5	163	159	155	151.5	147.5	144.5	141	138
IRON	100	227.62	220.5	213.5	207	201	195.5	190	185	180	175.5	171	167	163	159	155.5	152
Copper I	110	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	110	53.3	52	50	48.5	47.5	46	44.5	43.5	42.5	41	40	39	38.5	37.5	36.5	36
Copper III	110	79.94	77.5	75	73	71	69	67	65	63.5	61.5	60	58.5	57.5	56	55	53.5
Silver I	110	98.6	95.5	92.5	90	87	85	82.5	80	78	76	74	72.5	70.5	69	67.5	66
Silver II	110	109.26	106	102.5	99.5	96.5	94	91.5	89	86.5	84.5	82	80	78.5	76.5	74.5	73
Silver III	110	119.92	116.5	112.5	109.5	106	103	100	97.5	95	92.5	90	88	86	84	82	80
Gold I	110	130.58	126.5	122.5	119	115.5	112	109	106	103.5	100.5	98	96	93.5	91.5	89.5	87.5
Gold II	110	141.23	137	132.5	128.5	125	121.5	118	115	112	109	106	103.5	101	99	96.5	94.5
Gold III	110	151.89	147	142.5	138.5	134.5	130.5	127	123.5	120	117	114	111.5	108.5	106	104	101.5
Titanium I	110	162.55	157.5	152.5	148	143.5	139.5	135.5	132	128.5	125.5	122	119	116.5	113.5	111	108.5
Titanium II	110	186.54	181	175	170	165	160	155.5	151.5	147.5	143.5	140	136.5	133.5	130.5	127.5	124.5
Titanium III	110	207.85	201.5	195	189	183.5	178.5	173.5	169	164.5	160	156	152.5	148.5	145.5	142	139
IRON	110	229.17	222	215	208.5	202.5	196.5	191	186	181	176.5	172	168	164	160	156.5	153
Copper I	120	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	120	53.5	52	50.5	49	47.5	46	45	43.5	42.5	41.5	40.5	39.5	38.5	37.5	36.5	36
Copper III	120	80.26	78	75.5	73	71	69	67	65.5	63.5	62	60.5	59	57.5	56	55	54
Silver I	120	98.98	96	93	90	87.5	85	82.5	80.5	78.5	76.5	74.5	72.5	71	69.5	67.5	66
Silver II	120	109.68	106.5	103	100	97	94.5	91.5	89	87	84.5	82.5	80.5	78.5	77	75	73.5
Silver III	120	120.39	117	113	109.5	106.5	103.5	100.5	98	95.5	93	90.5	88.5	86	84	82.5	80.5
Gold I	120	131.09	127	123	119.5	116	112.5	109.5	106.5	103.5	101	98.5	96	94	91.5	89.5	87.5
Gold II	120	141.79	137.5	133	129	125.5	122	118.5	115	112	109.5	106.5	104	101.5	99	97	95
Gold III	120	152.49	148	143	139	135	131	127.5	124	120.5	117.5	114.5	112	109	106.5	104	102
Titanium I	120	163.19	158	153	148.5	144	140	136	132.5	129	126	122.5	119.5	117	114	111.5	109
Titanium II	120	187.27	181.5	176	170.5	165.5	161	156.5	152	148	144.5	140.5	137.5	134	131	128	125
Titanium III	120	208.67	202	196	190	184.5	179	174	169.5	165	161	157	153	149.5	146	142.5	139.5
IRON	120	230.07	223	216	209.5	203.5	197.5	192	187	182	177	173	168.5	164.5	161	157	153.5

Targets use the same production rank and e1RM model as the calculator. Practical weight targets are rounded up to the model's target increment.

Romanian Deadlift Strength Standards & Rank Calculator

See where your Romanian Deadlift sits on the IronYou strength ladder and what it takes to move up.

IronYou ranks are proprietary performance standards. They are not population percentiles unless IronYou explicitly states otherwise.

Calculate your Romanian Deadlift rank

Use the calculator above to enter the performance fields required for this exercise. IronYou will show your current rank and, when supported by the live model, your strength score, next rank and next-rank target.

Romanian Deadlift strength standards

Rank ladder and standards methodology

IronYou uses 13 public performance ranks:

Copper I → Copper II → Copper III → Silver I → Silver II → Silver III → Gold I → Gold II → Gold III → Titanium I → Titanium II → Titanium III → IRON

The full standards table on this page should show the production IronYou thresholds for this exercise. The calculator and the standards table must use the same current rank model.

What is a good Romanian Deadlift?

RDL strength should not be judged from conventional Deadlift standards. The range of motion, intent and loading pattern are different, so IronYou uses a Romanian Deadlift-specific calibration.

Use the calculator for your exact result. Use the full standards table to compare the thresholds for the bodyweight, sex or performance setup supported by the live IronYou model.

How is the Romanian Deadlift rank calculated?

IronYou evaluates a qualifying Romanian Deadlift set with the production model for this exercise and maps the result to the shared 13-rank ladder.

The logged load means total barbell load. Estimated-1RM standards are used as a common comparison metric and do not mean you should perform a maximal RDL single.

What do the standards-table values mean?

Each value should be labeled with the exact metric used by the live rank model. Depending on the exercise, that may be estimated 1RM, logged load, repetitions, duration, assistance or another production metric.

The table should never present a number without explaining what that number represents.

What rank is considered strong?

IronYou does not use one universal cutoff for “strong.” Instead, it gives you a progression ladder with 13 levels. Silver, Gold and Titanium each contain three ranks, with IRON above Titanium III.

For the full system and methodology, see IronYou Strength Ranks.

How much do I need for my next rank?

Enter your current qualifying performance in the calculator. If the production model supports a next-rank target for this exercise, IronYou should show the next performance threshold directly from the live rank engine.

That target is a rank target, not automatically a personalised recommendation for your next training set.

Exercise-specific comparison note

Keep your range of motion and movement style consistent. Stopping at a different point on every set can make strength comparisons noisy even when the logged load rises.

Want to improve your Romanian Deadlift technique?

This page is for performance, rank and strength standards.

For setup, execution, muscles worked, common mistakes and variations, use the dedicated exercise guide:

See the Romanian Deadlift exercise guide

What are we ranking?

Romanian Deadlift

Enter your best set.

Finding where you stand.

You found your level.

Your next rank is ready.

Standards

Romanian Deadlift Rank Targets

Romanian Deadlift Strength Standards & Rank Calculator

Calculate your Romanian Deadlift rank

Romanian Deadlift strength standards

Related rank calculators

Want to improve your Romanian Deadlift technique?