Romanian Deadlift 1RM Calculator
Calculate your romanian deadlift one rep max with exercise-specific tips and guidance.
Calculate Your 1RM
Enter your weight and reps above to calculate your estimated 1RM
For best accuracy, use a weight you can lift for 3-10 reps
About 1RM Formulas
Epley Formula: Most accurate for lower rep ranges (1-6 reps). Commonly used in strength training.
Brzycki Formula: More conservative estimates. Better for higher rep ranges (6-12 reps).
Lander Formula: Middle ground between Epley and Brzycki. Good all-around accuracy.
Note: These are estimates. Your actual 1RM may vary based on factors like fatigue, technique, and training experience. Always use a spotter when testing maxes.
Form Tips
- ✓Keep knees slightly bent but fixed
- ✓Hinge at hips, pushing them back
- ✓Stop when you feel a hamstring stretch
- ✓RDL 1RM is typically 60-70% of conventional deadlift
Common Mistakes
- ✗Rounding the lower back
- ✗Bending knees too much (turns into conventional deadlift)
- ✗Not maintaining tension in hamstrings
Form Cues
Formula Accuracy
Moderate accuracy. RDL technique and range of motion vary. Formulas work better for moderate rep ranges (6-12).
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Romanian Deadlift 1RM?
To calculate your Romanian Deadlift 1RM: enter the weight you lifted and the number of reps completed. The calculator will apply the Epley, Brzycki, and Lander formulas to estimate your one rep max.
How accurate is the 1RM calculator for Romanian Deadlift?
Moderate accuracy. RDL technique and range of motion vary. Formulas work better for moderate rep ranges (6-12).
What muscles does Romanian Deadlift work?
Romanian Deadlift primarily targets: Hamstrings, Glutes, Lower Back.
What is a good Romanian Deadlift 1RM?
For men: beginner 70kg, intermediate 110kg, advanced 150kg. For women: beginner 40kg, intermediate 70kg, advanced 100kg.
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