Sumo Squat Standards

Measured in lb

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

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Sumo Squat standards are based on 24,000 lifts by Strength Level users

♂ Male
♀ Female

Male Sumo Squat Standards (lb)

Strength Level	Weight
Beginner	75 lb
Novice	148 lb
Intermediate	250 lb
Advanced	379 lb
Elite	526 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.50x
Advanced	2.25x
Elite	3.00x

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

What is the average Sumo Squat? The average Sumo Squat weight for a male lifter is 250 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Sumo Squat? Male beginners should aim to lift 75 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	37	89	168	271	393
120	44	100	182	289	414
130	51	110	196	306	435
140	58	120	209	323	454
150	65	130	222	338	473
160	71	139	234	353	490
170	78	148	245	368	507
180	84	157	257	381	523
190	90	165	268	395	539
200	96	173	278	408	554
210	103	182	288	420	568
220	108	189	298	432	582
230	114	197	308	443	596
240	120	205	317	455	609
250	126	212	326	466	621
260	131	219	335	476	633
270	137	226	344	486	645
280	142	233	352	496	657
290	147	240	361	506	668
300	152	246	369	516	679
310	158	253	377	525	690

Age	Beg.	Nov.	Int.	Adv.	Elite
15	64	126	213	322	448
20	74	144	244	369	513
25	75	148	250	379	526
30	75	148	250	379	526
35	75	148	250	379	526
40	75	148	250	379	526
45	72	140	237	359	499
50	67	132	223	337	469
55	62	122	206	312	433
60	57	111	188	285	396
65	51	101	170	257	357
70	46	90	152	231	321
75	41	81	136	206	287
80	37	72	122	185	256
85	33	65	109	165	230
90	30	58	98	149	207

Calculate Your Strength Level

Female Sumo Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	28 lb
Novice	68 lb
Intermediate	128 lb
Advanced	207 lb
Elite	301 lb

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	1.00x
Advanced	1.50x
Elite	2.25x

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

What is the average Sumo Squat? The average Sumo Squat weight for a female lifter is 128 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Sumo Squat? Female beginners should aim to lift 28 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	24	61	119	196	286
100	25	63	121	199	290
110	26	65	124	202	293
120	27	66	126	204	297
130	28	68	128	207	300
140	29	69	129	209	302
150	30	70	131	211	305
160	30	71	133	213	307
170	31	72	134	215	309
180	32	73	136	217	312
190	32	74	137	218	314
200	33	75	138	220	316
210	34	76	139	221	317
220	34	77	141	223	319
230	35	78	142	224	321
240	35	79	143	226	322
250	36	80	144	227	324
260	36	80	145	228	326

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	58	109	177	256
20	27	66	125	202	293
25	28	68	128	207	301
30	28	68	128	207	301
35	28	68	128	207	301
40	28	68	128	207	301
45	27	65	122	197	285
50	25	61	114	185	268
55	23	56	106	171	248
60	21	51	96	156	226
65	19	46	87	141	204
70	17	41	78	126	183
75	15	37	70	113	164
80	14	33	62	101	147
85	12	30	56	91	131
90	11	27	50	82	118

Calculate Your Strength Level

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

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	37	89	168	271	393
120	44	100	182	289	414
130	51	110	196	306	435
140	58	120	209	323	454
150	65	130	222	338	473
160	71	139	234	353	490
170	78	148	245	368	507
180	84	157	257	381	523
190	90	165	268	395	539
200	96	173	278	408	554
210	103	182	288	420	568
220	108	189	298	432	582
230	114	197	308	443	596
240	120	205	317	455	609
250	126	212	326	466	621
260	131	219	335	476	633
270	137	226	344	486	645
280	142	233	352	496	657
290	147	240	361	506	668
300	152	246	369	516	679
310	158	253	377	525	690

Age	Beg.	Nov.	Int.	Adv.	Elite
15	64	126	213	322	448
20	74	144	244	369	513
25	75	148	250	379	526
30	75	148	250	379	526
35	75	148	250	379	526
40	75	148	250	379	526
45	72	140	237	359	499
50	67	132	223	337	469
55	62	122	206	312	433
60	57	111	188	285	396
65	51	101	170	257	357
70	46	90	152	231	321
75	41	81	136	206	287
80	37	72	122	185	256
85	33	65	109	165	230
90	30	58	98	149	207

BW	Beg.	Nov.	Int.	Adv.	Elite
90	24	61	119	196	286
100	25	63	121	199	290
110	26	65	124	202	293
120	27	66	126	204	297
130	28	68	128	207	300
140	29	69	129	209	302
150	30	70	131	211	305
160	30	71	133	213	307
170	31	72	134	215	309
180	32	73	136	217	312
190	32	74	137	218	314
200	33	75	138	220	316
210	34	76	139	221	317
220	34	77	141	223	319
230	35	78	142	224	321
240	35	79	143	226	322
250	36	80	144	227	324
260	36	80	145	228	326

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	58	109	177	256
20	27	66	125	202	293
25	28	68	128	207	301
30	28	68	128	207	301
35	28	68	128	207	301
40	28	68	128	207	301
45	27	65	122	197	285
50	25	61	114	185	268
55	23	56	106	171	248
60	21	51	96	156	226
65	19	46	87	141	204
70	17	41	78	126	183
75	15	37	70	113	164
80	14	33	62	101	147
85	12	30	56	91	131
90	11	27	50	82	118

BW	Beg.	Nov.	Int.	Adv.	Elite
110	37	89	168	271	393
120	44	100	182	289	414
130	51	110	196	306	435
140	58	120	209	323	454
150	65	130	222	338	473
160	71	139	234	353	490
170	78	148	245	368	507
180	84	157	257	381	523
190	90	165	268	395	539
200	96	173	278	408	554
210	103	182	288	420	568
220	108	189	298	432	582
230	114	197	308	443	596
240	120	205	317	455	609
250	126	212	326	466	621
260	131	219	335	476	633
270	137	226	344	486	645
280	142	233	352	496	657
290	147	240	361	506	668
300	152	246	369	516	679
310	158	253	377	525	690

Age	Beg.	Nov.	Int.	Adv.	Elite
15	64	126	213	322	448
20	74	144	244	369	513
25	75	148	250	379	526
30	75	148	250	379	526
35	75	148	250	379	526
40	75	148	250	379	526
45	72	140	237	359	499
50	67	132	223	337	469
55	62	122	206	312	433
60	57	111	188	285	396
65	51	101	170	257	357
70	46	90	152	231	321
75	41	81	136	206	287
80	37	72	122	185	256
85	33	65	109	165	230
90	30	58	98	149	207

BW	Beg.	Nov.	Int.	Adv.	Elite
90	24	61	119	196	286
100	25	63	121	199	290
110	26	65	124	202	293
120	27	66	126	204	297
130	28	68	128	207	300
140	29	69	129	209	302
150	30	70	131	211	305
160	30	71	133	213	307
170	31	72	134	215	309
180	32	73	136	217	312
190	32	74	137	218	314
200	33	75	138	220	316
210	34	76	139	221	317
220	34	77	141	223	319
230	35	78	142	224	321
240	35	79	143	226	322
250	36	80	144	227	324
260	36	80	145	228	326

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	58	109	177	256
20	27	66	125	202	293
25	28	68	128	207	301
30	28	68	128	207	301
35	28	68	128	207	301
40	28	68	128	207	301
45	27	65	122	197	285
50	25	61	114	185	268
55	23	56	106	171	248
60	21	51	96	156	226
65	19	46	87	141	204
70	17	41	78	126	183
75	15	37	70	113	164
80	14	33	62	101	147
85	12	30	56	91	131
90	11	27	50	82	118

BW	Beg.	Nov.	Int.	Adv.	Elite
110	37	89	168	271	393
120	44	100	182	289	414
130	51	110	196	306	435
140	58	120	209	323	454
150	65	130	222	338	473
160	71	139	234	353	490
170	78	148	245	368	507
180	84	157	257	381	523
190	90	165	268	395	539
200	96	173	278	408	554
210	103	182	288	420	568
220	108	189	298	432	582
230	114	197	308	443	596
240	120	205	317	455	609
250	126	212	326	466	621
260	131	219	335	476	633
270	137	226	344	486	645
280	142	233	352	496	657
290	147	240	361	506	668
300	152	246	369	516	679
310	158	253	377	525	690

Age	Beg.	Nov.	Int.	Adv.	Elite
15	64	126	213	322	448
20	74	144	244	369	513
25	75	148	250	379	526
30	75	148	250	379	526
35	75	148	250	379	526
40	75	148	250	379	526
45	72	140	237	359	499
50	67	132	223	337	469
55	62	122	206	312	433
60	57	111	188	285	396
65	51	101	170	257	357
70	46	90	152	231	321
75	41	81	136	206	287
80	37	72	122	185	256
85	33	65	109	165	230
90	30	58	98	149	207

BW	Beg.	Nov.	Int.	Adv.	Elite
90	24	61	119	196	286
100	25	63	121	199	290
110	26	65	124	202	293
120	27	66	126	204	297
130	28	68	128	207	300
140	29	69	129	209	302
150	30	70	131	211	305
160	30	71	133	213	307
170	31	72	134	215	309
180	32	73	136	217	312
190	32	74	137	218	314
200	33	75	138	220	316
210	34	76	139	221	317
220	34	77	141	223	319
230	35	78	142	224	321
240	35	79	143	226	322
250	36	80	144	227	324
260	36	80	145	228	326

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	58	109	177	256
20	27	66	125	202	293
25	28	68	128	207	301
30	28	68	128	207	301
35	28	68	128	207	301
40	28	68	128	207	301
45	27	65	122	197	285
50	25	61	114	185	268
55	23	56	106	171	248
60	21	51	96	156	226
65	19	46	87	141	204
70	17	41	78	126	183
75	15	37	70	113	164
80	14	33	62	101	147
85	12	30	56	91	131
90	11	27	50	82	118