Sumo Squat Standards (kg)

The average Sumo Squat is 102 kg for men and 45 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Sumo Squat strength standards are based on 112,642 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Sumo Squat Standards (kg)

Weight

Strength Level	Weight
Beginner	23 kg
Novice	55 kg
Intermediate	102 kg
Advanced	164 kg
Elite	237 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.25x
Advanced	2.25x
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 102 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	7	25	57	101	155
55	10	32	66	113	169
60	14	38	75	124	183
65	18	44	84	135	197
70	22	50	92	146	210
75	26	56	100	156	222
80	30	62	108	166	234
85	35	68	116	176	245
90	39	74	124	185	256
95	43	80	131	194	267
100	47	86	138	203	277
105	51	91	145	212	287
110	55	97	152	220	297
115	60	102	159	228	306
120	64	107	165	236	315
125	68	113	172	244	324
130	72	118	178	251	333
135	75	123	184	258	341
140	79	128	190	266	349

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	47	87	140	202
20	23	53	99	160	230
25	23	55	102	164	237
30	23	55	102	164	237
35	23	55	102	164	237
40	23	55	102	164	237
45	22	52	97	155	224
50	21	48	90	145	209
55	19	45	83	134	193
60	17	41	76	122	176
65	16	37	69	111	160
70	14	33	62	100	144
75	13	30	56	89	129
80	11	27	50	80	115
85	10	24	45	72	103
90	9	21	40	64	93

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

Female

Female Sumo Squat Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	12 kg
Novice	26 kg
Intermediate	45 kg
Advanced	69 kg
Elite	98 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.00x
Elite	1.50x

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 45 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	9	21	38	60	87
45	10	22	40	63	89
50	11	23	41	65	92
55	11	24	43	67	94
60	12	25	44	68	96
65	13	26	45	70	98
70	14	27	47	71	100
75	14	28	48	73	102
80	15	29	49	74	103
85	15	30	50	75	105
90	16	31	51	77	106
95	16	31	52	78	107
100	17	32	53	79	109
105	17	33	54	80	110
110	18	33	55	81	111
115	18	34	55	82	112
120	19	35	56	83	113

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	22	38	59	83
20	12	25	44	67	95
25	12	26	45	69	98
30	12	26	45	69	98
35	12	26	45	69	98
40	12	26	45	69	98
45	12	24	42	66	92
50	11	23	40	61	86
55	10	21	37	57	80
60	9	19	33	52	73
65	8	17	30	47	66
70	7	16	27	42	59
75	7	14	24	38	53
80	6	13	22	34	48
85	5	11	20	30	43
90	5	10	18	27	38

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

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Sumo Squat strength standards

Strength Level analysed 9,049 qualifying results from 112,642 community lifts to produce our Sumo Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	112,642
Qualifying results	9,049
Male results	4,587
Female results	4,462
Data start	14 August 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	7	25	57	101	155
55	10	32	66	113	169
60	14	38	75	124	183
65	18	44	84	135	197
70	22	50	92	146	210
75	26	56	100	156	222
80	30	62	108	166	234
85	35	68	116	176	245
90	39	74	124	185	256
95	43	80	131	194	267
100	47	86	138	203	277
105	51	91	145	212	287
110	55	97	152	220	297
115	60	102	159	228	306
120	64	107	165	236	315
125	68	113	172	244	324
130	72	118	178	251	333
135	75	123	184	258	341
140	79	128	190	266	349

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	47	87	140	202
20	23	53	99	160	230
25	23	55	102	164	237
30	23	55	102	164	237
35	23	55	102	164	237
40	23	55	102	164	237
45	22	52	97	155	224
50	21	48	90	145	209
55	19	45	83	134	193
60	17	41	76	122	176
65	16	37	69	111	160
70	14	33	62	100	144
75	13	30	56	89	129
80	11	27	50	80	115
85	10	24	45	72	103
90	9	21	40	64	93

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	9	21	38	60	87
45	10	22	40	63	89
50	11	23	41	65	92
55	11	24	43	67	94
60	12	25	44	68	96
65	13	26	45	70	98
70	14	27	47	71	100
75	14	28	48	73	102
80	15	29	49	74	103
85	15	30	50	75	105
90	16	31	51	77	106
95	16	31	52	78	107
100	17	32	53	79	109
105	17	33	54	80	110
110	18	33	55	81	111
115	18	34	55	82	112
120	19	35	56	83	113

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	22	38	59	83
20	12	25	44	67	95
25	12	26	45	69	98
30	12	26	45	69	98
35	12	26	45	69	98
40	12	26	45	69	98
45	12	24	42	66	92
50	11	23	40	61	86
55	10	21	37	57	80
60	9	19	33	52	73
65	8	17	30	47	66
70	7	16	27	42	59
75	7	14	24	38	53
80	6	13	22	34	48
85	5	11	20	30	43
90	5	10	18	27	38

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	7	25	57	101	155
55	10	32	66	113	169
60	14	38	75	124	183
65	18	44	84	135	197
70	22	50	92	146	210
75	26	56	100	156	222
80	30	62	108	166	234
85	35	68	116	176	245
90	39	74	124	185	256
95	43	80	131	194	267
100	47	86	138	203	277
105	51	91	145	212	287
110	55	97	152	220	297
115	60	102	159	228	306
120	64	107	165	236	315
125	68	113	172	244	324
130	72	118	178	251	333
135	75	123	184	258	341
140	79	128	190	266	349

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	47	87	140	202
20	23	53	99	160	230
25	23	55	102	164	237
30	23	55	102	164	237
35	23	55	102	164	237
40	23	55	102	164	237
45	22	52	97	155	224
50	21	48	90	145	209
55	19	45	83	134	193
60	17	41	76	122	176
65	16	37	69	111	160
70	14	33	62	100	144
75	13	30	56	89	129
80	11	27	50	80	115
85	10	24	45	72	103
90	9	21	40	64	93

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	9	21	38	60	87
45	10	22	40	63	89
50	11	23	41	65	92
55	11	24	43	67	94
60	12	25	44	68	96
65	13	26	45	70	98
70	14	27	47	71	100
75	14	28	48	73	102
80	15	29	49	74	103
85	15	30	50	75	105
90	16	31	51	77	106
95	16	31	52	78	107
100	17	32	53	79	109
105	17	33	54	80	110
110	18	33	55	81	111
115	18	34	55	82	112
120	19	35	56	83	113

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	22	38	59	83
20	12	25	44	67	95
25	12	26	45	69	98
30	12	26	45	69	98
35	12	26	45	69	98
40	12	26	45	69	98
45	12	24	42	66	92
50	11	23	40	61	86
55	10	21	37	57	80
60	9	19	33	52	73
65	8	17	30	47	66
70	7	16	27	42	59
75	7	14	24	38	53
80	6	13	22	34	48
85	5	11	20	30	43
90	5	10	18	27	38

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 (kg)

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?

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?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Sumo Squat strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	7	25	57	101	155
55	10	32	66	113	169
60	14	38	75	124	183
65	18	44	84	135	197
70	22	50	92	146	210
75	26	56	100	156	222
80	30	62	108	166	234
85	35	68	116	176	245
90	39	74	124	185	256
95	43	80	131	194	267
100	47	86	138	203	277
105	51	91	145	212	287
110	55	97	152	220	297
115	60	102	159	228	306
120	64	107	165	236	315
125	68	113	172	244	324
130	72	118	178	251	333
135	75	123	184	258	341
140	79	128	190	266	349

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	47	87	140	202
20	23	53	99	160	230
25	23	55	102	164	237
30	23	55	102	164	237
35	23	55	102	164	237
40	23	55	102	164	237
45	22	52	97	155	224
50	21	48	90	145	209
55	19	45	83	134	193
60	17	41	76	122	176
65	16	37	69	111	160
70	14	33	62	100	144
75	13	30	56	89	129
80	11	27	50	80	115
85	10	24	45	72	103
90	9	21	40	64	93

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	9	21	38	60	87
45	10	22	40	63	89
50	11	23	41	65	92
55	11	24	43	67	94
60	12	25	44	68	96
65	13	26	45	70	98
70	14	27	47	71	100
75	14	28	48	73	102
80	15	29	49	74	103
85	15	30	50	75	105
90	16	31	51	77	106
95	16	31	52	78	107
100	17	32	53	79	109
105	17	33	54	80	110
110	18	33	55	81	111
115	18	34	55	82	112
120	19	35	56	83	113

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	22	38	59	83
20	12	25	44	67	95
25	12	26	45	69	98
30	12	26	45	69	98
35	12	26	45	69	98
40	12	26	45	69	98
45	12	24	42	66	92
50	11	23	40	61	86
55	10	21	37	57	80
60	9	19	33	52	73
65	8	17	30	47	66
70	7	16	27	42	59
75	7	14	24	38	53
80	6	13	22	34	48
85	5	11	20	30	43
90	5	10	18	27	38

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