These are the most popular Sumo Squat workouts done by male lifters:
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
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.
By Weight and 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?
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
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.
By Weight and 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:
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
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. |
More Exercises
Other Languages
- Sumo Squat (EN)
- Sumo Kniebeuge (DE)
- Sentadilla Sumo con barra (ES)
- Squat Sumo (FR)
- Przysiad sumo (PL)
- Squat Sumo (IT)
- Agachamento sumo (PT)