Romanian deadlift one-rep max calculator

225 lb for 8 reps is an estimated 279.3 lb Romanian deadlift max. Enter your own set below.

The Romanian deadlift is a hip hinge from the top, usually done for sets of 6 to 10 reps. A one-rep max is rarely tested. An estimate from a controlled set is more useful.

Updated October 2026

Weight lifted (lb)Reps completed (1 to 30)

Estimated one-rep max

279.3 lb

Weight for each rep count

Reps	% of max	Weight
1	100%	279.3 lb
2	97.2%	271.6 lb
3	94.4%	263.8 lb
5	88.9%	248.3 lb
8	80.6%	225 lb
10	75%	209.5 lb
12	71.4%	199.5 lb

Other formulas

Formula	Estimate
Epley	285 lb
Brzycki	279.3 lb
Lombardi	277 lb
O'Conner	270 lb
Mayhew	284.1 lb
Wathan	287.3 lb

Getting an accurate Romanian deadlift estimate

Lower with control to the same depth each rep, usually just below the knee.
Stop the set when your lower back rounds.
Grip often gives out before the hamstrings do. Use straps for estimating the leg strength, and note that you did.
Estimates above 10 reps are loose.

Romanian deadlift max by weight and reps (lb)

Find the weight you lifted down the side and the reps you did across the top. The cell is your estimated one-rep max.

Romanian deadlift one-rep max estimates in pounds
Weight	1 rep	2 reps	3 reps	4 reps	5 reps	6 reps	8 reps	10 reps	12 reps
65 lb	65	66.9	68.8	70.9	73.1	75.5	80.7	86.7	91
85 lb	85	87.4	90	92.7	95.6	98.7	105.5	113.3	119
95 lb	95	97.7	100.6	103.6	106.9	110.3	117.9	126.7	133
115 lb	115	118.3	121.8	125.5	129.4	133.5	142.8	153.3	161
135 lb	135	138.9	142.9	147.3	151.9	156.8	167.6	180	189
155 lb	155	159.4	164.1	169.1	174.4	180	192.4	206.7	217
175 lb	175	180	185.3	190.9	196.9	203.2	217.2	233.3	245
185 lb	185	190.3	195.9	201.8	208.1	214.8	229.7	246.7	259
205 lb	205	210.9	217.1	223.6	230.6	238.1	254.5	273.3	287
225 lb	225	231.4	238.2	245.5	253.1	261.3	279.3	300	315
245 lb	245	252	259.4	267.3	275.6	284.5	304.1	326.7	343
275 lb	275	282.9	291.2	300	309.4	319.4	341.4	366.7	385
315 lb	315	324	333.5	343.6	354.4	365.8	391	420	441
365 lb	365	375.4	386.5	398.2	410.6	423.9	453.1	486.7	511
405 lb	405	416.6	428.8	441.8	455.6	470.3	502.8	540	567

Romanian deadlift max by weight and reps (kg)

Romanian deadlift one-rep max estimates in kilograms
Weight	1 rep	2 reps	3 reps	4 reps	5 reps	6 reps	8 reps	10 reps	12 reps
30 kg	30	30.9	31.8	32.7	33.8	34.8	37.2	40	42
40 kg	40	41.1	42.4	43.6	45	46.5	49.7	53.3	56
50 kg	50	51.4	52.9	54.5	56.3	58.1	62.1	66.7	70
60 kg	60	61.7	63.5	65.5	67.5	69.7	74.5	80	84
70 kg	70	72	74.1	76.4	78.8	81.3	86.9	93.3	98
80 kg	80	82.3	84.7	87.3	90	92.9	99.3	106.7	112
90 kg	90	92.6	95.3	98.2	101.3	104.5	111.7	120	126
100 kg	100	102.9	105.9	109.1	112.5	116.1	124.1	133.3	140
110 kg	110	113.1	116.5	120	123.8	127.7	136.6	146.7	154
120 kg	120	123.4	127.1	130.9	135	139.4	149	160	168
140 kg	140	144	148.2	152.7	157.5	162.6	173.8	186.7	196
160 kg	160	164.6	169.4	174.5	180	185.8	198.6	213.3	224
180 kg	180	185.1	190.6	196.4	202.5	209	223.4	240	252
200 kg	200	205.7	211.8	218.2	225	232.3	248.3	266.7	280

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Questions

Can I estimate a Romanian deadlift max?

Yes. Use a controlled set of 5 to 8 reps and enter the weight and reps. The result is a reference for your own training, not a number to test.

What is a good set to estimate a Romanian deadlift max from?

A hard set of 2 to 6 reps with the same form on every rep. For example, 225 lb for 8 reps gives an estimated Romanian deadlift one-rep max of 279.3 lb.

Lift does this maths for you

Lift is a strength log for iPhone. It fills in every set with the weight and reps that beat last time, works out your warm-ups, and tracks your estimated one-rep max for every lift. It is coming soon to the App Store.

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