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barbell sumo deadlift Strength Standards

Quick Answer barbell sumo deadlift

A 180 lb male with an Intermediate-level barbell sumo deadlift of 333 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 421 lbs (2.34x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

barbell sumo deadlift demonstration
Competition-Derived

How strong is your barbell sumo deadlift? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment barbell
Data Points 71 rows
Difficulty Advanced
Type Compound

Estimated Standards - Estimated from deadlift standards using a 0.98x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your barbell sumo deadlift?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You barbell sumo deadlift?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 94 141 200 270 345
120 109 159 221 294 372
130 123 175 241 317 399
140 137 193 261 339 424
150 151 209 280 361 448
160 165 224 298 381 471
170 177 240 316 402 493
180 191 256 333 421 515
190 204 270 350 440 535
200 216 284 366 458 556
210 228 298 381 475 575
220 240 312 397 493 594
230 252 325 412 510 612
240 263 338 426 525 629
250 274 351 441 541 647
260 285 363 455 557 663
270 296 375 468 571 680
280 307 387 481 586 696
290 317 399 494 601 711
300 326 410 507 614 726
310 337 421 519 628 741

How Does Age Affect barbell sumo deadlift Strength?

How barbell sumo deadlift standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 144 205 280 368 461
20 166 235 320 420 527
25 170 241 329 431 541
30 170 241 329 431 541
35 170 241 329 431 541
40 170 241 329 431 541
45 161 228 313 409 514
50 151 215 293 384 482
55 139 198 271 355 446
60 127 181 247 324 407
65 116 164 223 293 368
70 103 147 201 263 329
75 92 131 179 235 295
80 82 118 161 210 264
85 74 105 144 188 236
90 67 95 129 170 213

What Do barbell sumo deadlift Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the barbell sumo deadlift, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

Stronger than 20% of lifters. You can perform the barbell sumo deadlift with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Stronger than 50% of lifters. Your barbell sumo deadlift leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

Stronger than 80% of lifters. You have optimized your barbell sumo deadlift setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Stronger than 95% of lifters. Your barbell sumo deadlift is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your barbell sumo deadlift

Tier-specific training recommendations to move your barbell sumo deadlift to the next level.

Beginner → Novice Building Your Foundation
  • Train the barbell sumo deadlift 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the barbell sumo deadlift with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your barbell sumo deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform barbell sumo deadlift

["Stand with your feet wider than shoulder-width apart, toes pointing outwards.","Place a barbell on the ground in front of you, centered between your feet.","Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.","Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.","As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.","Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.","Repeat for the desired number of repetitions."]

Read the complete barbell sumo deadlift guide on FitnessVolt →

Where Do These barbell sumo deadlift Standards Come From?

These barbell sumo deadlift standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your barbell sumo deadlift Good for Your Weight?

Strength standards help you objectively measure your barbell sumo deadlift performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can barbell sumo deadlift 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" barbell sumo deadlift depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the barbell sumo deadlift within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE