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Deadlift vs Sumo Deadlift

Strength Standards Comparison

How does your Deadlift compare to your Sumo Deadlift? See side-by-side strength standards from Beginner to Elite.

Quick Answer: The average intermediate lifter's Deadlift is approximately 89% of their Sumo Deadlift, based on the FitnessVolt Competition Percentile (FVCP) from 2.5M+ verified competition results.

What Is the Ratio Between These Lifts?

The average intermediate lifter's Deadlift is 89% of their Sumo Deadlift. This ratio is calculated from intermediate-level standards across all bodyweight categories.

Standards based on the FitnessVolt Competition Percentile (FVCP), calculated from 2.5M+ verified competition results via OpenPowerlifting.

When Should You Use Each Exercise?

Deadlift

  • Primary muscles: Forearms, Calves, Quadriceps, Glutes, Hamstrings, Trapezius, Lower Back
  • Equipment: Barbell, Weight Plates
  • Type: Compound
  • Difficulty: Advanced

Sumo Deadlift

  • Primary muscles: Core, Quadriceps, Glutes, Hamstrings, Lower Back, Hip Adductors
  • Equipment: Barbell, Weight Plates
  • Type: Compound
  • Difficulty: Advanced

How Should You Interpret This Comparison?

The ratio between your Deadlift and Sumo Deadlift reveals important information about your training balance. A ratio significantly above the average suggests relative strength in your Deadlift, while a lower ratio may indicate it is a relative weakness worth addressing in your programming.

Use these standards to identify imbalances, then target weak points with the Backoff Calculator for accessory volume or the Block Planner for structured periodization.

All standards are based on the FitnessVolt Competition Percentile (FVCP), derived from 2.5M+ verified competition results. Learn more about our methodology.

Deadlift Standards

BW Beg Nov Int Adv Elite
110 96 144 204 275 352
120 111 162 225 300 380
130 126 179 246 323 407
140 140 197 266 346 433
150 154 213 286 368 457
160 168 229 304 389 481
170 181 245 322 410 503
180 195 261 340 430 525
190 208 275 357 449 546
200 220 290 373 467 567
210 233 304 389 485 587
220 245 318 405 503 606
230 257 332 420 520 624
240 268 345 435 536 642
250 280 358 450 552 660
260 291 370 464 568 677
270 302 383 478 583 694
280 313 395 491 598 710
290 323 407 504 613 726
300 333 418 517 627 741
310 344 430 530 641 756
90 54 90 139 198 264
100 61 99 150 211 279
110 67 108 161 224 294
120 74 116 171 235 307
130 80 124 180 246 319
140 86 131 189 257 331
150 92 138 197 267 343
160 97 145 205 276 353
170 103 152 213 285 363
180 108 158 221 294 373
190 113 164 228 302 382
200 118 170 235 310 391
210 123 176 241 317 400
220 127 181 248 325 408
230 132 186 254 332 416
240 136 192 260 339 424
250 140 197 266 345 431
260 144 201 272 352 438

Sumo Deadlift Standards

BW Beg Nov Int Adv Elite
110 113 166 232 309 392
120 130 186 255 336 423
130 146 205 278 362 452
140 162 224 300 387 480
150 178 243 321 411 507
160 193 260 342 434 532
170 208 278 361 456 557
180 223 295 381 478 580
190 237 311 399 498 603
200 251 327 417 519 625
210 264 342 435 538 647
220 278 357 452 557 668
230 291 372 468 575 688
240 304 387 484 593 707
250 316 401 500 611 726
260 328 415 516 628 745
270 340 428 531 644 763
280 352 441 545 660 780
290 364 454 560 676 798
300 375 467 574 692 814
310 386 479 587 707 831
90 80 119 167 224 286
100 87 126 176 234 297
110 93 134 185 244 308
120 98 140 192 253 318
130 103 146 200 261 328
140 108 152 207 269 336
150 113 158 213 277 345
160 118 163 219 284 353
170 122 168 225 290 360
180 126 173 231 297 367
190 130 178 236 303 374
200 134 183 241 309 381
210 138 187 246 314 387
220 141 191 251 320 393
230 145 195 256 325 399
240 148 199 260 330 404
250 151 203 265 335 410
260 154 206 269 340 415

How Does Muscle Targeting Compare?

Deadlift

Primary Muscles Forearms, Calves, Quadriceps, Glutes, Hamstrings, Trapezius, Lower Back
Secondary Muscles Forearms, Calves, Quadriceps
Equipment Barbell, Weight Plates

Sumo Deadlift

Primary Muscles Core, Quadriceps, Glutes, Hamstrings, Lower Back, Hip Adductors
Secondary Muscles Core, Lower Back
Equipment Barbell, Weight Plates

Where Can You View Full Standards?

Deadlift vs Sumo Deadlift: How Do They Compare?

The Deadlift and Sumo Deadlift are both popular exercises, but they target different muscles and have different strength expectations. This page compares their strength standards side by side so you can see exactly how your lifts stack up.

The tables above show 1RM strength standards by bodyweight for both exercises, from Beginner to Elite. Use the Male/Female toggle to switch between gender-specific data. All standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide.

Want to check your own levels? Visit the individual exercise pages for Deadlift or Sumo Deadlift to use the interactive strength calculator and find your exact percentile.

Frequently Asked Questions

Based on competition data, the average intermediate lifter's Deadlift is approximately 89% of their Sumo Deadlift. Ratios vary by bodyweight and training experience.
No. Different exercises involve different muscle groups and leverage advantages. The ratio between lifts varies by anatomy, training history, and movement patterns.
Difficulty depends on your individual strengths and training history. Compare the standards tables above at your bodyweight to see which exercise you are relatively stronger at. The exercise where your 1RM falls into a higher tier is the one you are more advanced in.
If both exercises target muscles you want to develop, incorporating both into your program can provide complementary training stimulus. Check the muscle targeting comparison above to see how they differ.
Increase training frequency for the weaker lift to 2-3x per week, add targeted accessory work, and use RPE-based programming to manage fatigue. Our Block Planner can help structure a program.
Standards are derived from 2.5M+ verified competition results and community-reported training data. They are broken down by bodyweight and gender to give you an accurate comparison. Learn about our methodology.

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

What Other Exercises Can You Compare?