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Sumo Deadlift Strength Standards for Men and Women

Discover how your Sumo Deadlift performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Sumo Deadlift Strength Level

Calculate Your Sumo Deadlift Strength

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Sumo Deadlift Weight Standards

Compare your Sumo Deadlift performance to these weight standards and see where you stand.

LevelWeight
Beginner201 lbs
Novice278 lbs
Intermediate372 lbs
Advanced480 lbs
Elite596 lbs

Sumo Deadlift Bodyweight Ratio Standards

See how your Sumo Deadlift strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner1.25
Novice1.50
Intermediate2.25
Advanced2.75
Elite3.50
LevelBodyweight Ratio
Beginner0.75
Novice1.00
Intermediate1.50
Advanced2.00
Elite2.50

Sumo Deadlift Standards by Bodyweight

Find the Sumo Deadlift strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs122 lbs175 lbs241 lbs318 lbs401 lbs
120 lbs139 lbs195 lbs264 lbs345 lbs432 lbs
130 lbs155 lbs214 lbs287 lbs371 lbs461 lbs
140 lbs171 lbs233 lbs309 lbs396 lbs489 lbs
150 lbs187 lbs252 lbs330 lbs420 lbs516 lbs
160 lbs202 lbs269 lbs351 lbs443 lbs541 lbs
170 lbs217 lbs287 lbs370 lbs465 lbs566 lbs
180 lbs232 lbs304 lbs390 lbs487 lbs589 lbs
190 lbs246 lbs320 lbs408 lbs507 lbs612 lbs
200 lbs260 lbs336 lbs426 lbs528 lbs634 lbs
210 lbs273 lbs351 lbs444 lbs547 lbs656 lbs
220 lbs287 lbs366 lbs461 lbs566 lbs677 lbs
230 lbs300 lbs381 lbs477 lbs584 lbs697 lbs
240 lbs313 lbs396 lbs493 lbs602 lbs716 lbs
250 lbs325 lbs410 lbs509 lbs620 lbs735 lbs
260 lbs337 lbs424 lbs525 lbs637 lbs754 lbs
270 lbs349 lbs437 lbs540 lbs653 lbs772 lbs
280 lbs361 lbs450 lbs554 lbs669 lbs789 lbs
290 lbs373 lbs463 lbs569 lbs685 lbs807 lbs
300 lbs384 lbs476 lbs583 lbs701 lbs823 lbs
310 lbs395 lbs488 lbs596 lbs716 lbs840 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs89 lbs128 lbs176 lbs233 lbs295 lbs
100 lbs96 lbs135 lbs185 lbs243 lbs306 lbs
110 lbs102 lbs143 lbs194 lbs253 lbs317 lbs
120 lbs107 lbs149 lbs201 lbs262 lbs327 lbs
130 lbs112 lbs155 lbs209 lbs270 lbs337 lbs
140 lbs117 lbs161 lbs216 lbs278 lbs345 lbs
150 lbs122 lbs167 lbs222 lbs286 lbs354 lbs
160 lbs127 lbs172 lbs228 lbs293 lbs362 lbs
170 lbs131 lbs177 lbs234 lbs299 lbs369 lbs
180 lbs135 lbs182 lbs240 lbs306 lbs376 lbs
190 lbs139 lbs187 lbs245 lbs312 lbs383 lbs
200 lbs143 lbs192 lbs250 lbs318 lbs390 lbs
210 lbs147 lbs196 lbs255 lbs323 lbs396 lbs
220 lbs150 lbs200 lbs260 lbs329 lbs402 lbs
230 lbs154 lbs204 lbs265 lbs334 lbs408 lbs
240 lbs157 lbs208 lbs269 lbs339 lbs413 lbs
250 lbs160 lbs212 lbs274 lbs344 lbs419 lbs
260 lbs163 lbs215 lbs278 lbs349 lbs424 lbs

Sumo Deadlift Standards by Age

Discover how Sumo Deadlift strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15173 lbs238 lbs318 lbs410 lbs509 lbs
20196 lbs271 lbs363 lbs468 lbs581 lbs
25201 lbs278 lbs372 lbs480 lbs596 lbs
30201 lbs278 lbs372 lbs480 lbs596 lbs
35201 lbs278 lbs372 lbs480 lbs596 lbs
40201 lbs278 lbs372 lbs480 lbs596 lbs
45191 lbs264 lbs353 lbs456 lbs566 lbs
50180 lbs249 lbs332 lbs428 lbs532 lbs
55167 lbs231 lbs308 lbs397 lbs493 lbs
60154 lbs211 lbs282 lbs363 lbs451 lbs
65140 lbs192 lbs256 lbs329 lbs408 lbs
70126 lbs173 lbs230 lbs296 lbs367 lbs
75114 lbs156 lbs207 lbs266 lbs329 lbs
80103 lbs140 lbs186 lbs239 lbs295 lbs
8593 lbs126 lbs168 lbs215 lbs266 lbs
9085 lbs115 lbs152 lbs194 lbs240 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1598 lbs137 lbs184 lbs238 lbs297 lbs
20111 lbs155 lbs209 lbs271 lbs339 lbs
25114 lbs159 lbs214 lbs278 lbs348 lbs
30114 lbs159 lbs214 lbs278 lbs348 lbs
35114 lbs159 lbs214 lbs278 lbs348 lbs
40114 lbs159 lbs214 lbs278 lbs348 lbs
45109 lbs151 lbs204 lbs264 lbs330 lbs
50102 lbs142 lbs192 lbs249 lbs311 lbs
5595 lbs132 lbs178 lbs231 lbs288 lbs
6088 lbs122 lbs163 lbs211 lbs264 lbs
6580 lbs111 lbs148 lbs192 lbs239 lbs
7073 lbs100 lbs134 lbs173 lbs215 lbs
7566 lbs91 lbs121 lbs156 lbs194 lbs
8060 lbs82 lbs109 lbs140 lbs174 lbs
8555 lbs74 lbs99 lbs127 lbs157 lbs
9050 lbs68 lbs90 lbs115 lbs142 lbs

Sumo Deadlift Overview

The Sumo Deadlift is a powerful compound exercise that targets the lower body, emphasizing the inner thighs and glutes, while engaging the core and back for overall strength and stability.

Muscles Worked

Equipment Needed

Barbell, Weight Plates

How To Perform the Sumo Deadlift

  1. Start by standing with a wide stance, feet pointed slightly outward, and a barbell positioned over the middle of your feet.
  2. Bend at your hips and knees to lower your body, grasping the barbell with a mixed or double overhand grip inside your legs.
  3. Keep your chest up, back straight, and core engaged as you begin to lift the barbell by extending your hips and knees simultaneously.
  4. Continue lifting until you're standing upright with your shoulders back and hips fully extended.
  5. Lower the barbell back to the ground by bending at your hips and knees, maintaining a straight back throughout the movement.
  6. Repeat for the desired number of repetitions. Inhale as you lower the barbell and exhale as you lift.

Want to perfect your form? Check out our detailed guide on Sumo Deadlift for proper technique and tips.

Pro Tips for Sumo Deadlift

  • Keep your chest up and back straight to avoid injury.
  • Engage your core throughout the movement for stability.
  • Avoid rounding your lower back at any point during the lift.
  • Use a mixed grip or lifting straps if your grip strength is a limiting factor.
  • Warm up properly to prepare your muscles and joints for heavy lifting.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Sumo Deadlift?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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