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barbell sumo deadlift strength standards

What is a good barbell sumo deadlift?

For a 180 lb male, an Intermediate barbell sumo deadlift is about 333 lb (1.85x bodyweight). Advanced starts around 421 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 333 lb Intermediate at 180 lb
Next tier 421 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer barbell sumo deadlift

A solid (Intermediate) barbell sumo deadlift for a 180 lb male is about 333 lb (1.85x bodyweight). Use the calculator below to convert your own barbell sumo deadlift into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 421 lb (2.34x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

barbell sumo deadlift demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Advanced
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your barbell sumo deadlift?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 333 lbs (1.85x bodyweight) on the barbell sumo deadlift ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted barbell sumo deadlift entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

333 lb Typical 1RM (Intermediate)
1.85x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You barbell sumo deadlift?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your barbell sumo deadlift Good?

A quick read on what counts as a good barbell sumo deadlift at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) barbell sumo deadlift is about 333 lb (1.85x bodyweight). Advanced lifters hit 421 lb (2.34x), and Elite is 515 lb (2.86x).

Women (140 lb): a good (Intermediate) barbell sumo deadlift is about 185 lb (1.32x bodyweight). Advanced lifters hit 252 lb (1.8x), and Elite is 324 lb (2.31x).

How Much Should You Be Able to barbell sumo deadlift?

Men: a 180 lb male should lift about 333 lb at an Intermediate level (a beginner target is around 191 lb).

Women: a 140 lb female should lift about 185 lb at an Intermediate level (a beginner target is around 84 lb).

By bodyweight (men): A 150 lb lifter lifts about 280 lb, and a 220 lb lifter lifts about 397 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 329 lb, while by age 50 the Intermediate standard is about 293 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect barbell sumo deadlift Strength?

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

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 progress with the one rep max calculator →
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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your barbell sumo deadlift Good for Your Weight?

Use this page to compare your barbell sumo deadlift against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" barbell sumo deadlift depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the barbell sumo deadlift after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.