Sumo Squat Standards

Measured in kg

Sumo Squat 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 Squat standards are based on 39,046 lifts by Strength Level users

Male
Female

Male

Male Sumo Squat Standards (kg)

Weight

Strength Level	Weight
Beginner	23 kg
Novice	54 kg
Intermediate	100 kg
Advanced	160 kg
Elite	230 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.25x
Advanced	2.00x
Elite	3.00x

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

What is the average Sumo Squat? The average Sumo Squat weight for a male lifter is 100 kg (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 23 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	8	28	60	105	160
55	12	34	69	116	173
60	15	39	77	126	185
65	19	45	84	136	197
70	22	50	92	146	209
75	26	56	99	155	219
80	29	61	106	163	230
85	33	66	113	172	240
90	37	71	119	180	249
95	40	76	126	188	258
100	44	81	132	195	267
105	47	86	138	203	276
110	51	90	144	210	284
115	54	95	150	217	292
120	58	99	155	224	300
125	61	104	161	230	308
130	64	108	166	237	315
135	68	112	171	243	323
140	71	117	177	249	330

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	46	85	136	196
20	23	53	98	156	224
25	23	54	100	160	230
30	23	54	100	160	230
35	23	54	100	160	230
40	23	54	100	160	230
45	22	51	95	152	218
50	21	48	89	143	205
55	19	45	82	132	190
60	18	41	75	120	173
65	16	37	68	109	156
70	14	33	61	98	140
75	13	30	55	87	126
80	11	26	49	78	112
85	10	24	44	70	101
90	9	21	39	63	91

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

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

3x10 21%

3x12 13%

4x12 8%

3x8 7%

4x10 4%

3x15 3%

5x10 3%

4x8 3%

3x20 3%

2x12 2%

3x5 2%

2x20 2%

6x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	71
2	3	12	13%	45
3	4	12	8%	27
4	3	8	7%	23
5	4	10	4%	12
6	3	15	3%	11
6	5	10	3%	11
8	4	8	3%	10
9	3	20	3%	9
10	2	12	2%	8
10	3	5	2%	8
10	2	20	2%	8
10	6	10	2%	8

Calculate Your Strength Level

Female

Female Sumo Squat Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	12 kg
Novice	28 kg
Intermediate	51 kg
Advanced	81 kg
Elite	117 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	2.00x

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

What is the average Sumo Squat? The average Sumo Squat weight for a female lifter is 51 kg (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 12 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	7	20	39	66	98
45	8	22	42	70	103
50	10	24	45	74	107
55	11	26	48	77	111
60	12	27	50	80	115
65	13	29	52	83	118
70	14	31	54	85	121
75	15	32	57	88	124
80	16	33	58	90	127
85	17	35	60	93	130
90	18	36	62	95	132
95	19	38	64	97	135
100	20	39	65	99	137
105	21	40	67	101	139
110	22	41	68	103	142
115	22	42	70	104	144
120	23	43	71	106	146

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	23	43	69	99
20	12	27	50	79	114
25	12	28	51	81	117
30	12	28	51	81	117
35	12	28	51	81	117
40	12	28	51	81	117
45	11	26	48	77	111
50	11	25	45	72	104
55	10	23	42	67	96
60	9	21	38	61	88
65	8	19	35	55	79
70	7	17	31	49	71
75	6	15	28	44	64
80	6	13	25	40	57
85	5	12	22	35	51
90	5	11	20	32	46

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

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

3x10 18%

4x10 9%

3x8 9%

4x8 8%

4x12 7%

3x12 7%

3x20 3%

3x15 3%

4x15 3%

2x10 2%

3x5 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	72
2	4	10	9%	37
3	3	8	9%	36
4	4	8	8%	33
5	4	12	7%	30
5	3	12	7%	30
7	3	20	3%	13
8	3	15	3%	12
9	4	15	3%	11
10	2	10	2%	10
10	3	5	2%	10

Calculate Your Strength Level

Create Standards

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	8	28	60	105	160
55	12	34	69	116	173
60	15	39	77	126	185
65	19	45	84	136	197
70	22	50	92	146	209
75	26	56	99	155	219
80	29	61	106	163	230
85	33	66	113	172	240
90	37	71	119	180	249
95	40	76	126	188	258
100	44	81	132	195	267
105	47	86	138	203	276
110	51	90	144	210	284
115	54	95	150	217	292
120	58	99	155	224	300
125	61	104	161	230	308
130	64	108	166	237	315
135	68	112	171	243	323
140	71	117	177	249	330

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	46	85	136	196
20	23	53	98	156	224
25	23	54	100	160	230
30	23	54	100	160	230
35	23	54	100	160	230
40	23	54	100	160	230
45	22	51	95	152	218
50	21	48	89	143	205
55	19	45	82	132	190
60	18	41	75	120	173
65	16	37	68	109	156
70	14	33	61	98	140
75	13	30	55	87	126
80	11	26	49	78	112
85	10	24	44	70	101
90	9	21	39	63	91

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	71
2	3	12	13%	45
3	4	12	8%	27
4	3	8	7%	23
5	4	10	4%	12
6	3	15	3%	11
6	5	10	3%	11
8	4	8	3%	10
9	3	20	3%	9
10	2	12	2%	8
10	3	5	2%	8
10	2	20	2%	8
10	6	10	2%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	20	39	66	98
45	8	22	42	70	103
50	10	24	45	74	107
55	11	26	48	77	111
60	12	27	50	80	115
65	13	29	52	83	118
70	14	31	54	85	121
75	15	32	57	88	124
80	16	33	58	90	127
85	17	35	60	93	130
90	18	36	62	95	132
95	19	38	64	97	135
100	20	39	65	99	137
105	21	40	67	101	139
110	22	41	68	103	142
115	22	42	70	104	144
120	23	43	71	106	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	23	43	69	99
20	12	27	50	79	114
25	12	28	51	81	117
30	12	28	51	81	117
35	12	28	51	81	117
40	12	28	51	81	117
45	11	26	48	77	111
50	11	25	45	72	104
55	10	23	42	67	96
60	9	21	38	61	88
65	8	19	35	55	79
70	7	17	31	49	71
75	6	15	28	44	64
80	6	13	25	40	57
85	5	12	22	35	51
90	5	11	20	32	46

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	72
2	4	10	9%	37
3	3	8	9%	36
4	4	8	8%	33
5	4	12	7%	30
5	3	12	7%	30
7	3	20	3%	13
8	3	15	3%	12
9	4	15	3%	11
10	2	10	2%	10
10	3	5	2%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
50	8	28	60	105	160
55	12	34	69	116	173
60	15	39	77	126	185
65	19	45	84	136	197
70	22	50	92	146	209
75	26	56	99	155	219
80	29	61	106	163	230
85	33	66	113	172	240
90	37	71	119	180	249
95	40	76	126	188	258
100	44	81	132	195	267
105	47	86	138	203	276
110	51	90	144	210	284
115	54	95	150	217	292
120	58	99	155	224	300
125	61	104	161	230	308
130	64	108	166	237	315
135	68	112	171	243	323
140	71	117	177	249	330

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	46	85	136	196
20	23	53	98	156	224
25	23	54	100	160	230
30	23	54	100	160	230
35	23	54	100	160	230
40	23	54	100	160	230
45	22	51	95	152	218
50	21	48	89	143	205
55	19	45	82	132	190
60	18	41	75	120	173
65	16	37	68	109	156
70	14	33	61	98	140
75	13	30	55	87	126
80	11	26	49	78	112
85	10	24	44	70	101
90	9	21	39	63	91

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	71
2	3	12	13%	45
3	4	12	8%	27
4	3	8	7%	23
5	4	10	4%	12
6	3	15	3%	11
6	5	10	3%	11
8	4	8	3%	10
9	3	20	3%	9
10	2	12	2%	8
10	3	5	2%	8
10	2	20	2%	8
10	6	10	2%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	20	39	66	98
45	8	22	42	70	103
50	10	24	45	74	107
55	11	26	48	77	111
60	12	27	50	80	115
65	13	29	52	83	118
70	14	31	54	85	121
75	15	32	57	88	124
80	16	33	58	90	127
85	17	35	60	93	130
90	18	36	62	95	132
95	19	38	64	97	135
100	20	39	65	99	137
105	21	40	67	101	139
110	22	41	68	103	142
115	22	42	70	104	144
120	23	43	71	106	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	23	43	69	99
20	12	27	50	79	114
25	12	28	51	81	117
30	12	28	51	81	117
35	12	28	51	81	117
40	12	28	51	81	117
45	11	26	48	77	111
50	11	25	45	72	104
55	10	23	42	67	96
60	9	21	38	61	88
65	8	19	35	55	79
70	7	17	31	49	71
75	6	15	28	44	64
80	6	13	25	40	57
85	5	12	22	35	51
90	5	11	20	32	46

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	72
2	4	10	9%	37
3	3	8	9%	36
4	4	8	8%	33
5	4	12	7%	30
5	3	12	7%	30
7	3	20	3%	13
8	3	15	3%	12
9	4	15	3%	11
10	2	10	2%	10
10	3	5	2%	10

Sumo Squat Standards

Measured in kg

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

Male

Male Sumo Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Sumo Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	8	28	60	105	160
55	12	34	69	116	173
60	15	39	77	126	185
65	19	45	84	136	197
70	22	50	92	146	209
75	26	56	99	155	219
80	29	61	106	163	230
85	33	66	113	172	240
90	37	71	119	180	249
95	40	76	126	188	258
100	44	81	132	195	267
105	47	86	138	203	276
110	51	90	144	210	284
115	54	95	150	217	292
120	58	99	155	224	300
125	61	104	161	230	308
130	64	108	166	237	315
135	68	112	171	243	323
140	71	117	177	249	330

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	46	85	136	196
20	23	53	98	156	224
25	23	54	100	160	230
30	23	54	100	160	230
35	23	54	100	160	230
40	23	54	100	160	230
45	22	51	95	152	218
50	21	48	89	143	205
55	19	45	82	132	190
60	18	41	75	120	173
65	16	37	68	109	156
70	14	33	61	98	140
75	13	30	55	87	126
80	11	26	49	78	112
85	10	24	44	70	101
90	9	21	39	63	91

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	71
2	3	12	13%	45
3	4	12	8%	27
4	3	8	7%	23
5	4	10	4%	12
6	3	15	3%	11
6	5	10	3%	11
8	4	8	3%	10
9	3	20	3%	9
10	2	12	2%	8
10	3	5	2%	8
10	2	20	2%	8
10	6	10	2%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	20	39	66	98
45	8	22	42	70	103
50	10	24	45	74	107
55	11	26	48	77	111
60	12	27	50	80	115
65	13	29	52	83	118
70	14	31	54	85	121
75	15	32	57	88	124
80	16	33	58	90	127
85	17	35	60	93	130
90	18	36	62	95	132
95	19	38	64	97	135
100	20	39	65	99	137
105	21	40	67	101	139
110	22	41	68	103	142
115	22	42	70	104	144
120	23	43	71	106	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	23	43	69	99
20	12	27	50	79	114
25	12	28	51	81	117
30	12	28	51	81	117
35	12	28	51	81	117
40	12	28	51	81	117
45	11	26	48	77	111
50	11	25	45	72	104
55	10	23	42	67	96
60	9	21	38	61	88
65	8	19	35	55	79
70	7	17	31	49	71
75	6	15	28	44	64
80	6	13	25	40	57
85	5	12	22	35	51
90	5	11	20	32	46

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	72
2	4	10	9%	37
3	3	8	9%	36
4	4	8	8%	33
5	4	12	7%	30
5	3	12	7%	30
7	3	20	3%	13
8	3	15	3%	12
9	4	15	3%	11
10	2	10	2%	10
10	3	5	2%	10