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Sumo Squat strength standards

What is a good Sumo Squat?

For a 180 lb male, an Intermediate Sumo Squat is about 238 lb (1.32x bodyweight). Advanced starts around 366 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 238 lb Intermediate at 180 lb
Next tier 366 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 Sumo Squat

A solid (Intermediate) Sumo Squat for a 180 lb male is about 238 lb (1.32x bodyweight). Use the calculator below to convert your own Sumo Squat into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 366 lb (2.03x bodyweight).

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

Estimated Standards

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

Primary Muscles Quadriceps, Glutes, Hamstrings, Hip Adductors
Equipment None
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Sumo Squat?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 238 lbs (1.32x bodyweight) on the 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.

Help improve accuracy for everyone
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 Squat entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

238 lb Typical 1RM (Intermediate)
1.32x 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 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 18 61 133 232 351
120 25 73 149 253 378
130 32 84 165 274 403
140 39 95 181 294 427
150 46 106 196 313 450
160 53 117 210 331 472
170 60 127 225 349 493
180 68 138 238 366 514
190 75 148 252 383 533
200 82 158 265 399 552
210 89 168 278 415 571
220 96 178 290 430 589
230 103 188 302 445 606
240 110 197 314 459 623
250 117 206 326 473 639
260 124 215 337 487 655
270 131 224 348 500 670
280 138 233 359 513 685
290 144 241 370 526 700
300 151 250 380 538 714
310 157 258 391 550 728

Is Your Sumo Squat Good?

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

Men (180 lb): a good (Intermediate) Sumo Squat is about 238 lb (1.32x bodyweight). Advanced lifters hit 366 lb (2.03x), and Elite is 514 lb (2.86x).

Women (140 lb): a good (Intermediate) Sumo Squat is about 114 lb (0.81x bodyweight). Advanced lifters hit 180 lb (1.29x), and Elite is 258 lb (1.84x).

How Much Should You Be Able to Sumo Squat?

Men: a 180 lb male should lift about 238 lb at an Intermediate level (a beginner target is around 68 lb).

Women: a 140 lb female should lift about 114 lb at an Intermediate level (a beginner target is around 28 lb).

By bodyweight (men): A 150 lb lifter lifts about 196 lb, and a 220 lb lifter lifts about 290 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 221 lb, while by age 50 the Intermediate standard is about 197 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 Squat Strength?

How 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 44 102 188 301 432
20 50 117 215 344 495
25 52 120 221 353 508
30 52 120 221 353 508
35 52 120 221 353 508
40 52 120 221 353 508
45 49 113 209 335 482
50 46 106 197 314 452
55 43 98 182 291 418
60 39 90 166 265 382
65 35 81 150 240 345
70 31 73 135 215 309
75 28 65 120 192 277
80 25 58 108 172 247
85 23 52 96 154 222
90 20 47 87 139 200

What Do Sumo Squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the 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 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 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 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 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 Sumo Squat

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

Beginner → Novice Building Your Foundation
  • Train the 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 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 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 Sumo Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Sumo Squat

  1. Start by standing with your feet wider than shoulder-width apart and your toes pointed out at a 45-degree angle.
  2. Engage your core and keep your chest upright while you slowly bend your knees and push your hips back to lower into a squat.
  3. Continue lowering until your thighs are parallel to the ground or as low as your flexibility allows while keeping your knees aligned with your toes.
  4. Press through your heels to return to the starting position, fully extending your knees and hips.
  5. Inhale as you lower into the squat and exhale as you press back up to the starting position.

Tips for Sumo Squat

  • Ensure your knees stay aligned with your toes to avoid injury.
  • Keep your chest upright and back straight throughout the movement.
  • Engage your core to maintain balance and stability.
  • Adjust the depth of your squat according to your flexibility and comfort level.

Where Do These 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 28, 2026

Is Your Sumo Squat Good for Your Weight?

Use this page to compare your 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 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" 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 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.

Related Exercise Standards

Related Calculators

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.