Sumo Deadlift Standards

Measured in kg

Sumo Deadlift strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Sumo Deadlift standards are based on 676,081 lifts by Strength Level users

How To

Male
Female

Male

Male Sumo Deadlift Standards (kg)

Weight

Strength Level	Weight
Beginner	87 kg
Novice	122 kg
Intermediate	165 kg
Advanced	214 kg
Elite	266 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	1.25x
Novice	1.50x
Intermediate	2.25x
Advanced	2.75x
Elite	3.50x

How much should I be able to Sumo Deadlift? (kg)

What is the average Sumo Deadlift? The average Sumo Deadlift weight for a male lifter is 165 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Sumo Deadlift? Male beginners should aim to lift 87 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	52	75	105	140	178
55	60	85	117	154	194
60	68	95	128	167	208
65	76	105	139	179	222
70	84	114	150	191	235
75	91	122	160	202	247
80	99	131	170	213	259
85	106	139	179	224	271
90	113	147	188	234	282
95	120	155	197	244	293
100	126	162	205	253	303
105	133	170	214	262	313
110	139	177	222	271	323
115	145	184	229	280	332
120	151	191	237	288	342
125	157	197	244	296	351
130	163	204	252	304	359
135	169	210	259	312	368
140	174	217	266	320	376

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	74	104	140	182	227
20	85	119	160	208	260
25	87	122	165	214	266
30	87	122	165	214	266
35	87	122	165	214	266
40	87	122	165	214	266
45	83	116	156	203	253
50	78	109	147	190	237
55	72	100	136	176	219
60	66	92	124	161	200
65	59	83	112	145	181
70	53	74	100	130	162
75	48	66	90	116	145
80	43	59	80	104	130
85	38	53	72	93	116
90	34	48	65	84	105

How many sets and reps of Sumo Deadlift should I do?

These are the most popular Sumo Deadlift workouts done by male lifters:

3x5 14%

5x5 7%

3x8 6%

3x10 5%

4x5 5%

2x5 5%

3x3 4%

3x6 4%

2x1 4%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	14%	604
2	5	5	7%	297
3	3	8	6%	247
4	3	10	5%	231
5	4	5	5%	217
6	2	5	5%	203
7	3	3	4%	161
8	3	6	4%	156
9	2	1	4%	153
10	4	8	3%	144

Calculate Your Strength Level

Female

Female Sumo Deadlift Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	48 kg
Novice	68 kg
Intermediate	93 kg
Advanced	122 kg
Elite	154 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.50x
Advanced	2.00x
Elite	2.50x

How much should I be able to Sumo Deadlift? (kg)

What is the average Sumo Deadlift? The average Sumo Deadlift weight for a female lifter is 93 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Sumo Deadlift? Female beginners should aim to lift 48 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	36	53	75	101	129
45	39	57	80	106	134
50	42	61	84	111	140
55	45	64	88	115	145
60	47	67	91	119	150
65	50	70	95	123	154
70	52	73	98	127	158
75	54	75	101	130	162
80	57	78	104	134	165
85	59	80	107	137	169
90	60	82	109	140	172
95	62	85	112	142	175
100	64	87	114	145	178
105	66	89	116	148	181
110	68	91	119	150	184
115	69	93	121	153	187
120	71	94	123	155	189

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	58	79	104	131
20	46	66	91	119	150
25	48	68	93	122	154
30	48	68	93	122	154
35	48	68	93	122	154
40	48	68	93	122	154
45	45	64	88	116	146
50	42	60	83	109	137
55	39	56	77	101	126
60	36	51	70	92	115
65	32	46	63	83	104
70	29	41	57	74	94
75	26	37	51	67	84
80	23	33	45	60	75
85	21	30	41	53	67
90	19	27	37	48	60

How many sets and reps of Sumo Deadlift should I do?

These are the most popular Sumo Deadlift workouts done by female lifters:

3x5 9%

5x5 8%

3x10 8%

3x8 7%

4x5 5%

4x8 4%

4x10 4%

3x6 3%

6x5 3%

3x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	9%	179
2	5	5	8%	150
3	3	10	8%	145
4	3	8	7%	130
5	4	5	5%	88
6	4	8	4%	83
7	4	10	4%	78
8	3	6	3%	65
9	6	5	3%	61
10	3	12	3%	59

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	52	75	105	140	178
55	60	85	117	154	194
60	68	95	128	167	208
65	76	105	139	179	222
70	84	114	150	191	235
75	91	122	160	202	247
80	99	131	170	213	259
85	106	139	179	224	271
90	113	147	188	234	282
95	120	155	197	244	293
100	126	162	205	253	303
105	133	170	214	262	313
110	139	177	222	271	323
115	145	184	229	280	332
120	151	191	237	288	342
125	157	197	244	296	351
130	163	204	252	304	359
135	169	210	259	312	368
140	174	217	266	320	376

Age	Beg.	Nov.	Int.	Adv.	Elite
15	74	104	140	182	227
20	85	119	160	208	260
25	87	122	165	214	266
30	87	122	165	214	266
35	87	122	165	214	266
40	87	122	165	214	266
45	83	116	156	203	253
50	78	109	147	190	237
55	72	100	136	176	219
60	66	92	124	161	200
65	59	83	112	145	181
70	53	74	100	130	162
75	48	66	90	116	145
80	43	59	80	104	130
85	38	53	72	93	116
90	34	48	65	84	105

Rank	Sets	Reps	Percent	Workouts
1	3	5	14%	604
2	5	5	7%	297
3	3	8	6%	247
4	3	10	5%	231
5	4	5	5%	217
6	2	5	5%	203
7	3	3	4%	161
8	3	6	4%	156
9	2	1	4%	153
10	4	8	3%	144

BW	Beg.	Nov.	Int.	Adv.	Elite
40	36	53	75	101	129
45	39	57	80	106	134
50	42	61	84	111	140
55	45	64	88	115	145
60	47	67	91	119	150
65	50	70	95	123	154
70	52	73	98	127	158
75	54	75	101	130	162
80	57	78	104	134	165
85	59	80	107	137	169
90	60	82	109	140	172
95	62	85	112	142	175
100	64	87	114	145	178
105	66	89	116	148	181
110	68	91	119	150	184
115	69	93	121	153	187
120	71	94	123	155	189

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	58	79	104	131
20	46	66	91	119	150
25	48	68	93	122	154
30	48	68	93	122	154
35	48	68	93	122	154
40	48	68	93	122	154
45	45	64	88	116	146
50	42	60	83	109	137
55	39	56	77	101	126
60	36	51	70	92	115
65	32	46	63	83	104
70	29	41	57	74	94
75	26	37	51	67	84
80	23	33	45	60	75
85	21	30	41	53	67
90	19	27	37	48	60

Rank	Sets	Reps	Percent	Workouts
1	3	5	9%	179
2	5	5	8%	150
3	3	10	8%	145
4	3	8	7%	130
5	4	5	5%	88
6	4	8	4%	83
7	4	10	4%	78
8	3	6	3%	65
9	6	5	3%	61
10	3	12	3%	59

BW	Beg.	Nov.	Int.	Adv.	Elite
50	52	75	105	140	178
55	60	85	117	154	194
60	68	95	128	167	208
65	76	105	139	179	222
70	84	114	150	191	235
75	91	122	160	202	247
80	99	131	170	213	259
85	106	139	179	224	271
90	113	147	188	234	282
95	120	155	197	244	293
100	126	162	205	253	303
105	133	170	214	262	313
110	139	177	222	271	323
115	145	184	229	280	332
120	151	191	237	288	342
125	157	197	244	296	351
130	163	204	252	304	359
135	169	210	259	312	368
140	174	217	266	320	376

Age	Beg.	Nov.	Int.	Adv.	Elite
15	74	104	140	182	227
20	85	119	160	208	260
25	87	122	165	214	266
30	87	122	165	214	266
35	87	122	165	214	266
40	87	122	165	214	266
45	83	116	156	203	253
50	78	109	147	190	237
55	72	100	136	176	219
60	66	92	124	161	200
65	59	83	112	145	181
70	53	74	100	130	162
75	48	66	90	116	145
80	43	59	80	104	130
85	38	53	72	93	116
90	34	48	65	84	105

Rank	Sets	Reps	Percent	Workouts
1	3	5	14%	604
2	5	5	7%	297
3	3	8	6%	247
4	3	10	5%	231
5	4	5	5%	217
6	2	5	5%	203
7	3	3	4%	161
8	3	6	4%	156
9	2	1	4%	153
10	4	8	3%	144

BW	Beg.	Nov.	Int.	Adv.	Elite
40	36	53	75	101	129
45	39	57	80	106	134
50	42	61	84	111	140
55	45	64	88	115	145
60	47	67	91	119	150
65	50	70	95	123	154
70	52	73	98	127	158
75	54	75	101	130	162
80	57	78	104	134	165
85	59	80	107	137	169
90	60	82	109	140	172
95	62	85	112	142	175
100	64	87	114	145	178
105	66	89	116	148	181
110	68	91	119	150	184
115	69	93	121	153	187
120	71	94	123	155	189

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	58	79	104	131
20	46	66	91	119	150
25	48	68	93	122	154
30	48	68	93	122	154
35	48	68	93	122	154
40	48	68	93	122	154
45	45	64	88	116	146
50	42	60	83	109	137
55	39	56	77	101	126
60	36	51	70	92	115
65	32	46	63	83	104
70	29	41	57	74	94
75	26	37	51	67	84
80	23	33	45	60	75
85	21	30	41	53	67
90	19	27	37	48	60

Rank	Sets	Reps	Percent	Workouts
1	3	5	9%	179
2	5	5	8%	150
3	3	10	8%	145
4	3	8	7%	130
5	4	5	5%	88
6	4	8	4%	83
7	4	10	4%	78
8	3	6	3%	65
9	6	5	3%	61
10	3	12	3%	59

Sumo Deadlift Standards

Measured in kg

Sumo Deadlift strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Male

Male Sumo Deadlift Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Sumo Deadlift? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Sumo Deadlift should I do?

Calculate Your Strength Level

Female

Female Sumo Deadlift Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Sumo Deadlift? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Sumo Deadlift should I do?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	52	75	105	140	178
55	60	85	117	154	194
60	68	95	128	167	208
65	76	105	139	179	222
70	84	114	150	191	235
75	91	122	160	202	247
80	99	131	170	213	259
85	106	139	179	224	271
90	113	147	188	234	282
95	120	155	197	244	293
100	126	162	205	253	303
105	133	170	214	262	313
110	139	177	222	271	323
115	145	184	229	280	332
120	151	191	237	288	342
125	157	197	244	296	351
130	163	204	252	304	359
135	169	210	259	312	368
140	174	217	266	320	376

Age	Beg.	Nov.	Int.	Adv.	Elite
15	74	104	140	182	227
20	85	119	160	208	260
25	87	122	165	214	266
30	87	122	165	214	266
35	87	122	165	214	266
40	87	122	165	214	266
45	83	116	156	203	253
50	78	109	147	190	237
55	72	100	136	176	219
60	66	92	124	161	200
65	59	83	112	145	181
70	53	74	100	130	162
75	48	66	90	116	145
80	43	59	80	104	130
85	38	53	72	93	116
90	34	48	65	84	105

Rank	Sets	Reps	Percent	Workouts
1	3	5	14%	604
2	5	5	7%	297
3	3	8	6%	247
4	3	10	5%	231
5	4	5	5%	217
6	2	5	5%	203
7	3	3	4%	161
8	3	6	4%	156
9	2	1	4%	153
10	4	8	3%	144

BW	Beg.	Nov.	Int.	Adv.	Elite
40	36	53	75	101	129
45	39	57	80	106	134
50	42	61	84	111	140
55	45	64	88	115	145
60	47	67	91	119	150
65	50	70	95	123	154
70	52	73	98	127	158
75	54	75	101	130	162
80	57	78	104	134	165
85	59	80	107	137	169
90	60	82	109	140	172
95	62	85	112	142	175
100	64	87	114	145	178
105	66	89	116	148	181
110	68	91	119	150	184
115	69	93	121	153	187
120	71	94	123	155	189

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	58	79	104	131
20	46	66	91	119	150
25	48	68	93	122	154
30	48	68	93	122	154
35	48	68	93	122	154
40	48	68	93	122	154
45	45	64	88	116	146
50	42	60	83	109	137
55	39	56	77	101	126
60	36	51	70	92	115
65	32	46	63	83	104
70	29	41	57	74	94
75	26	37	51	67	84
80	23	33	45	60	75
85	21	30	41	53	67
90	19	27	37	48	60

Rank	Sets	Reps	Percent	Workouts
1	3	5	9%	179
2	5	5	8%	150
3	3	10	8%	145
4	3	8	7%	130
5	4	5	5%	88
6	4	8	4%	83
7	4	10	4%	78
8	3	6	3%	65
9	6	5	3%	61
10	3	12	3%	59