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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.

Good target 381 lb Intermediate at 180 lb
Next tier 478 lb Advanced standard
Gym median 347 lb (157.5 kg) Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards / Gym Percentiles / By Age
Coverage 21 bodyweights × 5 levels

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

Quick Answer Sumo Deadlift

A solid (Intermediate) Sumo Deadlift for a 180 lb male is about 381 lb (2.12x bodyweight). Use the calculator below to convert your own Sumo Deadlift into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 478 lb (2.66x bodyweight).

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

Sumo Deadlift demonstration
Estimated Standards

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

Primary Muscles Core, Quadriceps, Glutes, Hamstrings, Lower Back, Hip Adductors
Equipment Barbell, Weight Plates
Standards Coverage 21 bodyweights × 5 levels
Difficulty Advanced
Type Compound

How Strong Is Your Sumo Deadlift?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 381 lbs (2.12x bodyweight) on the 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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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 Sumo Deadlift entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

381 lb Typical 1RM (Intermediate)
2.12x 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 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
110 113 166 232 309 392
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

Is Your Sumo Deadlift Good?

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

Men (180 lb): a good (Intermediate) Sumo Deadlift is about 381 lb (2.12x bodyweight). Advanced lifters hit 478 lb (2.66x), and Elite is 580 lb (3.22x).

Women (140 lb): a good (Intermediate) Sumo Deadlift is about 207 lb (1.48x bodyweight). Advanced lifters hit 269 lb (1.92x), and Elite is 336 lb (2.4x).

How Much Should You Be Able to Sumo Deadlift?

Men: a 180 lb male should lift about 381 lb at an Intermediate level (a beginner target is around 223 lb).

Women: a 140 lb female should lift about 207 lb at an Intermediate level (a beginner target is around 108 lb).

By bodyweight (men): A 150 lb lifter lifts about 321 lb, and a 220 lb lifter lifts about 452 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 363 lb, while by age 50 the Intermediate standard is about 323 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 Sumo Deadlift Strength?

How 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
15 164 229 309 401 500
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

What Do Sumo Deadlift Strength Standards Mean?

Beginner

Stronger than 5% of lifters. 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

Stronger than 20% of lifters. 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

Stronger than 50% of lifters. 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

Stronger than 80% of lifters. 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

Stronger than 95% of lifters. 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

  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.

Read the complete Sumo Deadlift guide on FitnessVolt →

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.

Where Do These 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 Sumo Deadlift Good for Your Weight?

Use this page to compare your 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 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" 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.
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

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.