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smith sumo squat strength standards

What is a good smith sumo squat?

For a 180 lb male, an Intermediate smith sumo squat is about 239 lb (1.33x bodyweight). Advanced starts around 306 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 239 lb Intermediate at 180 lb
Next tier 306 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 smith sumo squat

A solid (Intermediate) smith sumo squat for a 180 lb male is about 239 lb (1.33x bodyweight). Use the calculator below to convert your own smith sumo squat into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 306 lb (1.7x bodyweight).

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

smith sumo squat demonstration
Estimated Standards

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

Primary Muscles glutes
Equipment smith-machine
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
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 smith sumo squat?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 239 lbs (1.33x bodyweight) on the smith sumo squat 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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Share your FVCP with friends
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to track your progress over time.

Reader Data Is Still Building

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

239 lb Typical 1RM (Intermediate)
1.33x 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 smith sumo squat?

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 61 93 137 188 244
120 71 107 153 207 266
130 82 121 169 225 286
140 93 133 184 242 306
150 103 145 198 259 325
160 113 157 212 276 343
170 123 170 226 291 360
180 133 181 239 306 377
190 143 193 253 321 393
200 153 203 265 335 409
210 162 214 277 349 424
220 171 225 289 362 439
230 180 235 301 375 453
240 189 245 312 388 467
250 198 255 324 400 481
260 206 265 335 412 494
270 215 275 345 424 507
280 223 284 356 435 520
290 231 293 366 447 532
300 239 302 376 458 544
310 247 311 385 469 556

Is Your smith sumo squat Good?

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

Men (180 lb): a good (Intermediate) smith sumo squat is about 239 lb (1.33x bodyweight). Advanced lifters hit 306 lb (1.7x), and Elite is 377 lb (2.09x).

Women (140 lb): a good (Intermediate) smith sumo squat is about 131 lb (0.94x bodyweight). Advanced lifters hit 182 lb (1.3x), and Elite is 238 lb (1.7x).

How Much Should You Be Able to smith sumo squat?

Men: a 180 lb male should lift about 239 lb at an Intermediate level (a beginner target is around 133 lb).

Women: a 140 lb female should lift about 131 lb at an Intermediate level (a beginner target is around 56 lb).

By bodyweight (men): A 150 lb lifter lifts about 198 lb, and a 220 lb lifter lifts about 289 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 235 lb, while by age 50 the Intermediate standard is about 209 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 smith sumo squat Strength?

How smith sumo squat 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 98 144 200 266 337
20 113 165 229 304 386
25 116 169 235 312 396
30 116 169 235 312 396
35 116 169 235 312 396
40 116 169 235 312 396
45 110 160 223 296 376
50 103 150 209 278 353
55 95 139 194 257 326
60 87 127 177 235 298
65 79 115 160 212 269
70 71 103 144 190 241
75 63 92 128 171 216
80 57 82 115 153 193
85 51 74 103 136 173
90 46 66 93 123 156

What Do smith sumo squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the smith sumo squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

Stronger than 20% of lifters. You can execute the smith sumo squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Stronger than 50% of lifters. Your smith sumo squat technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

Stronger than 80% of lifters. You have refined your smith sumo squat stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Stronger than 95% of lifters. Your smith sumo squat is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your smith sumo squat

Tier-specific training recommendations to move your smith sumo squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the smith sumo squat 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a smith sumo squat variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the smith sumo squat movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your smith sumo squat under meet conditions.
View RPE-to-percentage chart →

How to Perform smith sumo squat

["Set up the smith machine with the barbell at hip height.","Stand with your feet wider than shoulder-width apart, toes pointing outwards.","Position yourself under the barbell, resting it on your upper back and shoulders.","Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.","Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.","Pause for a moment at the bottom, then push through your heels to return to the starting position.","Repeat for the desired number of repetitions."]

Read the complete smith sumo squat guide on FitnessVolt →

Where Do These smith sumo squat 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 smith sumo squat Good for Your Weight?

Use this page to compare your smith sumo squat 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 smith sumo squat 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" smith sumo squat 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 smith sumo squat 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.

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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.