Sumo Deadlift Standards

Measured in lb

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 852,835 lifts by Strength Level users

How To

Male
Female

Male

Male Sumo Deadlift Standards (lb)

Weight

Strength Level	Weight
Beginner	198 lb
Novice	275 lb
Intermediate	370 lb
Advanced	478 lb
Elite	594 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	1.25x
Novice	1.75x
Intermediate	2.25x
Advanced	2.75x
Elite	3.50x

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

What is the average Sumo Deadlift? The average Sumo Deadlift weight for a male lifter is 370 lb (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 198 lb (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
110	124	178	247	326	412
120	140	198	270	352	441
130	156	217	292	377	469
140	172	235	313	401	496
150	187	253	333	424	522
160	201	270	353	446	546
170	216	287	372	468	570
180	230	303	390	488	592
190	244	318	408	508	614
200	257	334	425	527	635
210	270	349	442	546	655
220	283	363	458	564	675
230	295	377	474	581	694
240	307	391	489	598	713
250	319	404	504	615	731
260	331	417	518	631	748
270	342	430	533	647	765
280	353	442	547	662	782
290	364	455	560	677	798
300	375	467	573	691	814
310	385	478	586	706	830

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	169	235	315	407	506
20	193	268	360	465	579
25	198	275	370	478	594
30	198	275	370	478	594
35	198	275	370	478	594
40	198	275	370	478	594
45	188	261	350	453	563
50	176	244	327	423	526
55	162	225	302	390	485
60	148	205	276	356	443
65	134	186	250	323	401
70	121	167	225	290	361
75	108	150	201	260	324
80	97	134	180	233	290
85	87	120	162	209	260
90	78	108	145	187	233

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	105 lb
Novice	152 lb
Intermediate	209 lb
Advanced	275 lb
Elite	347 lb

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? (lb)

What is the average Sumo Deadlift? The average Sumo Deadlift weight for a female lifter is 209 lb (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 105 lb (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
90	84	124	176	236	301
100	89	131	184	245	312
110	94	137	191	253	321
120	99	143	197	261	330
130	103	148	204	268	338
140	108	153	210	275	345
150	112	158	215	281	352
160	116	163	221	287	359
170	119	167	226	293	366
180	123	171	230	298	372
190	126	175	235	304	378
200	129	179	239	309	383
210	132	182	243	313	388
220	135	186	248	318	393
230	138	189	251	322	398
240	141	193	255	327	403
250	144	196	259	331	408
260	146	199	262	335	412

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	129	178	235	296
20	103	148	204	268	338
25	105	152	209	275	347
30	105	152	209	275	347
35	105	152	209	275	347
40	105	152	209	275	347
45	100	144	198	261	329
50	93	134	185	244	308
55	86	124	171	225	284
60	79	113	156	206	259
65	71	102	141	186	235
70	64	92	127	167	211
75	57	83	114	150	189
80	51	74	102	134	170
85	46	66	91	120	152
90	41	59	82	108	136

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

Would you like to see a table for your bodyweight and age? Create your own 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
110	124	178	247	326	412
120	140	198	270	352	441
130	156	217	292	377	469
140	172	235	313	401	496
150	187	253	333	424	522
160	201	270	353	446	546
170	216	287	372	468	570
180	230	303	390	488	592
190	244	318	408	508	614
200	257	334	425	527	635
210	270	349	442	546	655
220	283	363	458	564	675
230	295	377	474	581	694
240	307	391	489	598	713
250	319	404	504	615	731
260	331	417	518	631	748
270	342	430	533	647	765
280	353	442	547	662	782
290	364	455	560	677	798
300	375	467	573	691	814
310	385	478	586	706	830

Age	Beg.	Nov.	Int.	Adv.	Elite
15	169	235	315	407	506
20	193	268	360	465	579
25	198	275	370	478	594
30	198	275	370	478	594
35	198	275	370	478	594
40	198	275	370	478	594
45	188	261	350	453	563
50	176	244	327	423	526
55	162	225	302	390	485
60	148	205	276	356	443
65	134	186	250	323	401
70	121	167	225	290	361
75	108	150	201	260	324
80	97	134	180	233	290
85	87	120	162	209	260
90	78	108	145	187	233

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
90	84	124	176	236	301
100	89	131	184	245	312
110	94	137	191	253	321
120	99	143	197	261	330
130	103	148	204	268	338
140	108	153	210	275	345
150	112	158	215	281	352
160	116	163	221	287	359
170	119	167	226	293	366
180	123	171	230	298	372
190	126	175	235	304	378
200	129	179	239	309	383
210	132	182	243	313	388
220	135	186	248	318	393
230	138	189	251	322	398
240	141	193	255	327	403
250	144	196	259	331	408
260	146	199	262	335	412

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	129	178	235	296
20	103	148	204	268	338
25	105	152	209	275	347
30	105	152	209	275	347
35	105	152	209	275	347
40	105	152	209	275	347
45	100	144	198	261	329
50	93	134	185	244	308
55	86	124	171	225	284
60	79	113	156	206	259
65	71	102	141	186	235
70	64	92	127	167	211
75	57	83	114	150	189
80	51	74	102	134	170
85	46	66	91	120	152
90	41	59	82	108	136

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
110	124	178	247	326	412
120	140	198	270	352	441
130	156	217	292	377	469
140	172	235	313	401	496
150	187	253	333	424	522
160	201	270	353	446	546
170	216	287	372	468	570
180	230	303	390	488	592
190	244	318	408	508	614
200	257	334	425	527	635
210	270	349	442	546	655
220	283	363	458	564	675
230	295	377	474	581	694
240	307	391	489	598	713
250	319	404	504	615	731
260	331	417	518	631	748
270	342	430	533	647	765
280	353	442	547	662	782
290	364	455	560	677	798
300	375	467	573	691	814
310	385	478	586	706	830

Age	Beg.	Nov.	Int.	Adv.	Elite
15	169	235	315	407	506
20	193	268	360	465	579
25	198	275	370	478	594
30	198	275	370	478	594
35	198	275	370	478	594
40	198	275	370	478	594
45	188	261	350	453	563
50	176	244	327	423	526
55	162	225	302	390	485
60	148	205	276	356	443
65	134	186	250	323	401
70	121	167	225	290	361
75	108	150	201	260	324
80	97	134	180	233	290
85	87	120	162	209	260
90	78	108	145	187	233

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
90	84	124	176	236	301
100	89	131	184	245	312
110	94	137	191	253	321
120	99	143	197	261	330
130	103	148	204	268	338
140	108	153	210	275	345
150	112	158	215	281	352
160	116	163	221	287	359
170	119	167	226	293	366
180	123	171	230	298	372
190	126	175	235	304	378
200	129	179	239	309	383
210	132	182	243	313	388
220	135	186	248	318	393
230	138	189	251	322	398
240	141	193	255	327	403
250	144	196	259	331	408
260	146	199	262	335	412

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	129	178	235	296
20	103	148	204	268	338
25	105	152	209	275	347
30	105	152	209	275	347
35	105	152	209	275	347
40	105	152	209	275	347
45	100	144	198	261	329
50	93	134	185	244	308
55	86	124	171	225	284
60	79	113	156	206	259
65	71	102	141	186	235
70	64	92	127	167	211
75	57	83	114	150	189
80	51	74	102	134	170
85	46	66	91	120	152
90	41	59	82	108	136

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 lb

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

Male

Male Sumo Deadlift Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

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 (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
110	124	178	247	326	412
120	140	198	270	352	441
130	156	217	292	377	469
140	172	235	313	401	496
150	187	253	333	424	522
160	201	270	353	446	546
170	216	287	372	468	570
180	230	303	390	488	592
190	244	318	408	508	614
200	257	334	425	527	635
210	270	349	442	546	655
220	283	363	458	564	675
230	295	377	474	581	694
240	307	391	489	598	713
250	319	404	504	615	731
260	331	417	518	631	748
270	342	430	533	647	765
280	353	442	547	662	782
290	364	455	560	677	798
300	375	467	573	691	814
310	385	478	586	706	830

Age	Beg.	Nov.	Int.	Adv.	Elite
15	169	235	315	407	506
20	193	268	360	465	579
25	198	275	370	478	594
30	198	275	370	478	594
35	198	275	370	478	594
40	198	275	370	478	594
45	188	261	350	453	563
50	176	244	327	423	526
55	162	225	302	390	485
60	148	205	276	356	443
65	134	186	250	323	401
70	121	167	225	290	361
75	108	150	201	260	324
80	97	134	180	233	290
85	87	120	162	209	260
90	78	108	145	187	233

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
90	84	124	176	236	301
100	89	131	184	245	312
110	94	137	191	253	321
120	99	143	197	261	330
130	103	148	204	268	338
140	108	153	210	275	345
150	112	158	215	281	352
160	116	163	221	287	359
170	119	167	226	293	366
180	123	171	230	298	372
190	126	175	235	304	378
200	129	179	239	309	383
210	132	182	243	313	388
220	135	186	248	318	393
230	138	189	251	322	398
240	141	193	255	327	403
250	144	196	259	331	408
260	146	199	262	335	412

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	129	178	235	296
20	103	148	204	268	338
25	105	152	209	275	347
30	105	152	209	275	347
35	105	152	209	275	347
40	105	152	209	275	347
45	100	144	198	261	329
50	93	134	185	244	308
55	86	124	171	225	284
60	79	113	156	206	259
65	71	102	141	186	235
70	64	92	127	167	211
75	57	83	114	150	189
80	51	74	102	134	170
85	46	66	91	120	152
90	41	59	82	108	136

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