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Sumo Deadlift strength standards

What is a good Sumo Deadlift?

For a 180 lb male, an Intermediate Sumo Deadlift is about 381 lb (2.12x bodyweight). Advanced starts around 478 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Sumo Deadlift Standards by Bodyweight

Estimates from the FitnessVolt standards model. Gym data has its own section below. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced 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

The Sumo Deadlift standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Sumo Deadlift Standards by Age

How the Sumo Deadlift standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 164 229 309 401 500
20 187 262 354 459 572
25 192 269 363 471 587
30 192 269 363 471 587
35 192 269 363 471 587
40 192 269 363 471 587
45 182 255 344 447 557
50 171 240 323 419 523
55 158 222 299 388 484
60 145 202 273 354 442
65 131 183 247 320 399
70 117 164 221 287 358
75 105 147 198 257 320
80 94 131 177 230 286
85 84 117 159 206 257
90 76 106 143 185 231

The Sumo Deadlift standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Sumo Deadlift in the Gym

Self-reported lifts from the Symmetric Strength gym dataset, n=63,657, updated June 5, 2026. These are real logged lifts as estimated 1RM. Bodyweight classes with fewer than 100 entries are not shown.

Bodyweight class Sample size 25th %ile Median 75th %ile 90th %ile Median × BW
59kg 1,034 190 lb (86.2 kg) 247 lb (111.9 kg) 279 lb (126.7 kg) 323 lb (146.6 kg) 1.90x
66kg 3,964 242 lb (109.9 kg) 284 lb (129.0 kg) 339 lb (153.9 kg) 385 lb (174.6 kg) 1.95x
74kg 11,451 263 lb (119.1 kg) 322 lb (145.8 kg) 376 lb (170.6 kg) 438 lb (198.7 kg) 1.97x
83kg 16,845 289 lb (131.3 kg) 347 lb (157.5 kg) 412 lb (186.7 kg) 473 lb (214.3 kg) 1.90x
93kg 14,004 308 lb (139.5 kg) 377 lb (171.1 kg) 456 lb (206.7 kg) 517 lb (234.4 kg) 1.84x
105kg 6,806 319 lb (144.7 kg) 401 lb (182.0 kg) 480 lb (217.7 kg) 547 lb (247.9 kg) 1.73x
120kg 2,419 342 lb (155.0 kg) 423 lb (192.0 kg) 505 lb (229.0 kg) 545 lb (247.0 kg) 1.60x
120+kg 1,164 187 lb (84.9 kg) 287 lb (130.3 kg) 400 lb (181.3 kg) 517 lb (234.4 kg) 1.01x
Bodyweight class Sample size 25th %ile Median 75th %ile 90th %ile Median × BW
52kg 327 150 lb (68.0 kg) 182 lb (82.7 kg) 238 lb (107.8 kg) 279 lb (126.6 kg) 1.59x
57kg 1,379 181 lb (82.0 kg) 206 lb (93.3 kg) 235 lb (106.7 kg) 284 lb (128.9 kg) 1.64x
63kg 1,133 175 lb (79.4 kg) 217 lb (98.4 kg) 273 lb (124.0 kg) 342 lb (155.0 kg) 1.56x
69kg 1,384 176 lb (80.0 kg) 216 lb (98.2 kg) 268 lb (121.4 kg) 308 lb (139.5 kg) 1.42x
76kg 971 182 lb (82.7 kg) 233 lb (105.5 kg) 265 lb (120.0 kg) 325 lb (147.2 kg) 1.39x
84kg 460 182 lb (82.7 kg) 216 lb (98.2 kg) 275 lb (124.8 kg) 331 lb (150.2 kg) 1.17x
84+kg 262 185 lb (84.0 kg) 222 lb (100.7 kg) 262 lb (118.8 kg) 321 lb (145.4 kg) 1.06x

Sumo Deadlift in the Gym by Age

The same Symmetric Strength gym lifts, grouped by age bracket across all bodyweights. Age brackets with fewer than 100 entries are not shown.

Age bracket Sample size 25th %ile Median 75th %ile 90th %ile
<20 10,168 277 lb (125.4 kg) 342 lb (155.0 kg) 406 lb (183.9 kg) 470 lb (213.3 kg)
20-29 30,776 284 lb (128.9 kg) 356 lb (161.5 kg) 433 lb (196.6 kg) 512 lb (232.0 kg)
30-39 11,009 283 lb (128.3 kg) 346 lb (157.0 kg) 423 lb (192.0 kg) 510 lb (231.3 kg)
40-49 2,478 258 lb (117.2 kg) 322 lb (146.3 kg) 380 lb (172.1 kg) 432 lb (196.1 kg)
50-59 858 244 lb (110.5 kg) 288 lb (130.6 kg) 355 lb (160.9 kg) 399 lb (180.8 kg)
Age bracket Sample size 25th %ile Median 75th %ile 90th %ile
<20 402 169 lb (76.7 kg) 200 lb (90.7 kg) 228 lb (103.3 kg) 279 lb (126.7 kg)
20-29 3,094 182 lb (82.3 kg) 222 lb (100.5 kg) 274 lb (124.2 kg) 319 lb (144.8 kg)
30-39 1,467 184 lb (83.3 kg) 213 lb (96.8 kg) 253 lb (114.7 kg) 289 lb (131.2 kg)
40-49 553 154 lb (70.0 kg) 181 lb (82.0 kg) 225 lb (102.1 kg) 255 lb (115.5 kg)
50-59 135 141 lb (64.2 kg) 162 lb (73.3 kg) 273 lb (124.0 kg) 285 lb (129.2 kg)

Check Your Sumo Deadlift Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 381 lbs (2.12x bodyweight) on the Sumo Deadlift is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95

Competition percentile (FVCP): .

Gym percentile: .

Age-adjusted score
lb Age-30 equivalent 1RM

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What the Sumo Deadlift Strength Levels Mean

Beginner

You are developing the hip-hinge pattern for the Sumo Deadlift, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

You can perform the Sumo Deadlift with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Your 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

You have optimized your 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

Your 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 Sumo Deadlift

Tier-specific training recommendations to move your Sumo Deadlift to the next level.

Beginner → Novice Building Your Foundation
  • Train the 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 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 Sumo Deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform Sumo Deadlift

Sumo Deadlift demonstration
Primary Muscles Core, Quadriceps, Glutes, Hamstrings, Lower Back, Hip Adductors
Equipment Barbell, Weight Plates
Difficulty Advanced
Type Compound
  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.

Tips

  • 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.

Read the complete Sumo Deadlift guide on FitnessVolt →

Where Do These Sumo Deadlift Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Sumo Deadlift table is an editorial FitnessVolt table, not a measured population. The Sumo Deadlift in the Gym section uses self-reported Symmetric Strength data and is kept separate. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" 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 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.
Partly. The levels are estimates from the FitnessVolt strength standards model. The Sumo Deadlift table is an editorial FitnessVolt table, not a measured population. The Sumo Deadlift in the Gym section holds real entries: self-reported Sumo Deadlift results from gym lifters, shown 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

Compare Sumo Deadlift

See how Sumo Deadlift standards compare side by side with other exercises.

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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.