Enter the weight used in your Romanian deadlift (RDL) to estimate a conventional deadlift weight using a simple heuristic. This calculator also works in reverse – if you know your conventional deadlift, it will estimate your RDL value. Individual results can vary widely based on technique, range of motion, tempo, and training background.
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Romanian Deadlift to Conventional Deadlift Conversion Formula
This tool uses a simple heuristic to estimate conventional deadlift weight from Romanian deadlift (RDL) weight. It does not account for individual mechanics, technique, tempo, range of motion, equipment (e.g., straps), or whether reps are dead-stop vs touch-and-go.
CD \approx RDL \times 1.30
Many lifters may fall somewhere in a broad heuristic range (for example, ~1.15–1.35×), but your actual relationship can be higher or lower.
Variables:
- CD is the Conventional Deadlift weight
- RDL is the Romanian Deadlift weight
- 1.30 is a default heuristic factor (adjustable in the calculator). It is not a universal or evidence-based “conversion” for every lifter.
To estimate the conventional deadlift from an RDL, multiply the RDL by your selected factor. Conversely, if you know your conventional deadlift, dividing by your selected factor provides an RDL estimate.
Limitations (Why this can differ for you)
- Technique differences (bar path, knee bend, start position, depth/ROM) can change the relationship substantially.
- Tempo and intent (controlled eccentric RDL vs faster reps) affect what you can lift.
- Equipment and setup (straps, belt, bar type, plates/starting height) can shift performance.
- Fatigue, injuries, and training specificity can make one lift disproportionately stronger than the other.
Note: The conversion table below is shown in kilograms (kg) using the default heuristic factor (1.30).
| RDL (kg) | Conventional (kg) |
|---|---|
| 20 | 26 |
| 30 | 39 |
| 40 | 52 |
| 50 | 65 |
| 60 | 78 |
| 70 | 91 |
| 80 | 104 |
| 90 | 117 |
| 100 | 130 |
| 110 | 143 |
| 120 | 156 |
| 130 | 169 |
| 140 | 182 |
| 150 | 195 |
| 160 | 208 |
| 170 | 221 |
| 180 | 234 |
| 190 | 247 |
| 200 | 260 |
| 210 | 273 |
| *Approximate relation used: Conventional ≈ 1.30 × RDL. Default units: kilograms (kg). | |
What is the Romanian Deadlift to Conventional Deadlift Conversion?
This “conversion” is best viewed as a rough estimate to help you sanity-check training numbers between the Romanian deadlift and the conventional deadlift. Because the lifts can be performed with different technique and intent, there is no single multiplier that fits everyone.
How to Calculate the Conventional Deadlift Equivalent?
Follow these steps to estimate the conventional deadlift:
- Determine the weight you use for the Romanian deadlift (RDL) in your chosen units.
- Select a heuristic factor (default 1.30) in the calculator.
- Multiply the RDL weight by the selected factor to get a point estimate.
- Optionally, compare against a broad heuristic range (e.g., ~1.15–1.35×) to see how sensitive the estimate is.
- If you prefer to estimate RDL from your conventional deadlift, divide conventional weight by the selected factor.
Example Problem:
Suppose a lifter performs a Romanian deadlift with 100 pounds. Using the default heuristic factor (1.30):
Estimated Conventional Deadlift = 100 lbs × 1.3 = 130 lbs
