RepolveGet the appRomanian Deadlift estimated 1RM calculator.
Estimate your romanian deadlift one-rep max from a completed set of 1–12 repetitions, then compare it with Repolve’s exercise benchmarks.
Calculate your romanian deadlift score
Enter the total barbell weight, including the bar. Use a completed set of 1–12 reps. Inputs stay in your browser.
A worked romanian deadlift example
Illustrative romanian deadlift set: 70 kg for 8 completed repetitions. Use the load convention shown above and compare the same equipment and technique.
- Completed set
- 70 kg × 8 reps
- Estimated 1RM
- 88.7 kg
- Exercise score
- 44 · novice
Illustrative example using 80 kg bodyweight and male standards. Choosing female standards changes the exercise score, not the estimated max. This is one exercise score, not an overall Strength Score.
Romanian Deadlift rep-to-max examples
Each row uses a completed set at 70 kg. Enter the total barbell weight, including the bar. These are formula examples, not suggested loads to attempt.
| Completed reps | Estimated 1RM |
|---|---|
| 1 | 70.0 kg |
| 3 | 77.0 kg |
| 5 | 81.7 kg |
| 8 | 88.7 kg |
| 10 | 93.3 kg |
| 12 | 98.0 kg |
A one-rep set uses the entered load. Sets of 2–12 reps use weight × (1 + reps ÷ 30). The result estimates a single repetition; it is not a guarantee that you can lift that weight.
Muscles worked
The app lists hamstrings as the primary muscle group, with glutes also involved. In Repolve’s scoring model, this exercise supplies primary evidence for hamstrings. Training involvement and scoring coverage are different things.
Make your sessions comparable
Keep the starting position, lowering depth and knee bend consistent. Compare Romanian deadlift sets rather than mixing them with floor-start deadlifts.
How the estimate works
For a single rep, the estimate is the load entered. For 2–12 reps, the production engine uses the Epley estimate: weight × (1 + reps ÷ 30). It compares the resulting estimated max with bodyweight and the exercise’s sex-specific thresholds. This is an estimate from a completed set, not a prescription for your next attempt.
Romanian Deadlift strength standards
These ratios come directly from Repolve’s production standards. They describe exercise benchmarks, not population percentiles or age-adjusted rankings.
| Reference | Score | Male | Female |
|---|---|---|---|
| Beginner | 20 | 0.75× | 0.5× |
| Novice | 40 | 1× | 0.75× |
| Intermediate | 60 | 1.5× | 1× |
| Advanced | 100 | 2× | 1.5× |
| Elite | 125 | 2.75× | 1.75× |
Enter the total barbell weight, including the bar. The same unit must be used for the lift and bodyweight. Understand the standards
Track progression
Keep the completed load and repetitions alongside each estimate. Keep the starting position, lowering depth and knee bend consistent. Compare Romanian deadlift sets rather than mixing them with floor-start deadlifts. This page gives one exercise snapshot; saved workouts in Repolve let you follow your training history.
Learn how to compare strength progress · Understand your Strength Profile
Common variations
Conventional deadlifts and dumbbell Romanian deadlifts are different entries. Use total barbell load for this calculator.
Romanian Deadlift calculator questions
What weight should I enter?
Enter the total barbell weight, including the bar.
How should I compare romanian deadlift sessions?
Keep the starting position, lowering depth and knee bend consistent. Compare Romanian deadlift sets rather than mixing them with floor-start deadlifts.
Can I substitute another variation?
Conventional deadlifts and dumbbell Romanian deadlifts are different entries. Use total barbell load for this calculator.
Related lift calculators
About this calculator
Written by Repolve to explain its own scoring model. Calculations and benchmark tables use the same engine and exercise standards as the app. Worked examples are illustrative, not customer results. Estimates describe logged performance; they do not directly measure muscle size or diagnose a training imbalance.