Romanian deadlift one rep max calculator
Estimate your one rep max on the romanian deadlift from a set you have already done. All five published equations are shown, because they agree at low repetitions and diverge above ten.
Enter your set
Result
These are estimates from population-level equations, not a measurement of you and not medical advice. Individual results vary widely. Talk to a doctor or a registered dietitian before making significant changes to how you eat or train.
The romanian deadlift specifically
The Romanian deadlift is a hip-hinge trained through a partial range, loading the hamstrings and glutes under stretch.
A caution specific to this movement: estimates read high and a true maximum is rarely tested. This lift is trained for tension rather than for maximal load, and grip usually limits it before the hamstrings do.
- This is an accessory lift. Testing a genuine one-rep maximum is neither common nor especially useful.
- Range of motion is set by hamstring flexibility, so the same load is a different lift for two people.
- Straps change the answer substantially, since grip is often the binding constraint.
- Typical reps
- 6 to 12
- Category
- Pulling
Estimated romanian deadlift max by weight and reps
Epley estimates in kilograms. Read across from the weight you lifted and down from the repetitions you managed. Columns beyond ten repetitions are shown but are the least reliable.
| Weight | 1 reps | 2 reps | 3 reps | 5 reps | 8 reps | 10 reps | 12 reps |
|---|---|---|---|---|---|---|---|
| 40 kg | 41.3 | 42.7 | 44 | 46.7 | 50.7 | 53.3 | 56 |
| 60 kg | 62 | 64 | 66 | 70 | 76 | 80 | 84 |
| 80 kg | 82.7 | 85.3 | 88 | 93.3 | 101.3 | 106.7 | 112 |
| 100 kg | 103.3 | 106.7 | 110 | 116.7 | 126.7 | 133.3 | 140 |
| 120 kg | 124 | 128 | 132 | 140 | 152 | 160 | 168 |
| 140 kg | 144.7 | 149.3 | 154 | 163.3 | 177.3 | 186.7 | 196 |
| 160 kg | 165.3 | 170.7 | 176 | 186.7 | 202.7 | 213.3 | 224 |
Percentage table
Training loads as a share of a 100 kg maximum, with the repetitions each percentage typically allows. Scale proportionally to your own estimate.
| Percentage | Load from 100 kg | Approximate reps |
|---|---|---|
| 50% | 50 kg | 30 |
| 55% | 55 kg | 25 |
| 60% | 60 kg | 20 |
| 65% | 65 kg | 16 |
| 70% | 70 kg | 13 |
| 75% | 75 kg | 10 |
| 80% | 80 kg | 8 |
| 85% | 85 kg | 5 |
| 90% | 90 kg | 3 |
| 95% | 95 kg | 2 |
Rep-max conversion
What a 100 kg estimated maximum corresponds to at each repetition count, and how the five equations compare for a 100 kg set of five.
| Repetitions | Load for a 100 kg max |
|---|---|
| 1 | 96.8 kg |
| 2 | 93.8 kg |
| 3 | 90.9 kg |
| 5 | 85.7 kg |
| 8 | 78.9 kg |
| 10 | 75 kg |
| 12 | 71.4 kg |
| Formula | 100 kg × 5 reps |
|---|---|
| epley | 116.7 kg |
| brzycki | 112.5 kg |
| lombardi | 117.5 kg |
| oconner | 112.5 kg |
| wathan | 116.6 kg |
Questions
- How do I estimate my romanian deadlift max?
- Take a set to or near failure, enter the weight and the repetitions, and the equations do the rest. A heavy triple gives a far more reliable estimate than a set of twelve, because all five equations were validated in the two to ten repetition range.
- Are 1RM estimates accurate for the romanian deadlift?
- Estimates read high and a true maximum is rarely tested. This lift is trained for tension rather than for maximal load, and grip usually limits it before the hamstrings do.
- Which formula should I use?
- Wathan and Epley track measured data across the widest range; Brzycki is the most conservative and is exact at a single repetition. The average of all five is a more defensible single number than any one of them, and the spread between them tells you how much confidence the estimate deserves.
- What repetition range suits the romanian deadlift?
- This lift is usually trained in the 6 to 12 repetition range. Estimates taken from within that range are the most trustworthy, because they sit closest to where the equations were fitted.
- Should I test a true maximum instead?
- Only if you need the number for competition, and then with a spotter and a full warm-up. For programming, an estimate from a heavy triple is nearly as useful and costs far less recovery and risk.