Smith Machine Sumo Deadlift vs Trap Bar Deadlift Strength Standards
Compare your smith machine sumo deadlift and trap bar deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: displayed machine or cable resistance and 1–12 strict reps. Second lift: total external weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, pull from the specified wide-stance start to a controlled standing finish without squat drift, Romanian-deadlift drift, rack-pull shortcuts, or changed stance reps. For the second exercise, strapless, neutral grip, from floor to lockout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Smith Machine Sumo Deadlift vs Trap Bar Deadlift Strength Standards by Bodyweight
The paired standards below show what the smith machine sumo deadlift and trap bar deadlift each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Smith Machine Sumo Deadlift / Trap Bar Deadlift in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Smith Machine Sumo Deadlift vs Trap Bar Deadlift Standards
How to read the table: The first number is Smith Machine Sumo Deadlift; the second is Trap Bar Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 112 / 140 lb 50.8 / 63.5 kg | 160 / 196 lb 72.6 / 88.9 kg | 217 / 252 lb 98.4 / 114.3 kg | 273 / 308 lb 123.8 / 139.7 kg |
| 130 lb 59 kg | 118 / 148 lb 53.5 / 67.1 kg | 169 / 207 lb 76.7 / 93.9 kg | 229 / 266 lb 103.9 / 120.7 kg | 288 / 325 lb 130.6 / 147.4 kg |
| 140 lb 63.5 kg | 124 / 155 lb 56.2 / 70.3 kg | 178 / 217 lb 80.7 / 98.4 kg | 241 / 279 lb 109.3 / 126.6 kg | 303 / 341 lb 137.4 / 154.7 kg |
| 150 lb 68 kg | 130 / 162 lb 59 / 73.5 kg | 186 / 227 lb 84.4 / 103 kg | 252 / 292 lb 114.3 / 132.4 kg | 317 / 357 lb 143.8 / 161.9 kg |
| 160 lb 72.6 kg | 136 / 169 lb 61.7 / 76.7 kg | 194 / 237 lb 88 / 107.5 kg | 263 / 305 lb 119.3 / 138.3 kg | 331 / 373 lb 150.1 / 169.2 kg |
| 170 lb 77.1 kg | 141 / 176 lb 64 / 79.8 kg | 202 / 247 lb 91.6 / 112 kg | 274 / 318 lb 124.3 / 144.2 kg | 344 / 388 lb 156 / 176 kg |
| 180 lb 81.6 kg | 147 / 183 lb 66.7 / 83 kg | 210 / 257 lb 95.3 / 116.6 kg | 285 / 330 lb 129.3 / 149.7 kg | 358 / 403 lb 162.4 / 182.8 kg |
| 190 lb 86.2 kg | 152 / 190 lb 68.9 / 86.2 kg | 218 / 266 lb 98.9 / 120.7 kg | 295 / 342 lb 133.8 / 155.1 kg | 371 / 418 lb 168.3 / 189.6 kg |
| 200 lb 90.7 kg | 157 / 197 lb 71.2 / 89.4 kg | 226 / 275 lb 102.5 / 124.7 kg | 305 / 354 lb 138.3 / 160.6 kg | 384 / 433 lb 174.2 / 196.4 kg |
| 210 lb 95.3 kg | 162 / 203 lb 73.5 / 92.1 kg | 233 / 284 lb 105.7 / 128.8 kg | 315 / 366 lb 142.9 / 166 kg | 397 / 447 lb 180.1 / 202.8 kg |
| 220 lb 99.8 kg | 168 / 210 lb 76.2 / 95.3 kg | 240 / 293 lb 108.9 / 132.9 kg | 325 / 377 lb 147.4 / 171 kg | 409 / 461 lb 185.5 / 209.1 kg |
| 230 lb 104.3 kg | 173 / 216 lb 78.5 / 98 kg | 248 / 302 lb 112.5 / 137 kg | 335 / 388 lb 152 / 176 kg | 421 / 475 lb 191 / 215.5 kg |
| 240 lb 108.9 kg | 178 / 222 lb 80.7 / 100.7 kg | 255 / 311 lb 115.7 / 141.1 kg | 345 / 400 lb 156.5 / 181.4 kg | 434 / 488 lb 196.9 / 221.4 kg |
| 250 lb 113.4 kg | 183 / 228 lb 83 / 103.4 kg | 262 / 319 lb 118.8 / 144.7 kg | 354 / 411 lb 160.6 / 186.4 kg | 445 / 502 lb 201.8 / 227.7 kg |
| 260 lb 117.9 kg | 187 / 234 lb 84.8 / 106.1 kg | 269 / 328 lb 122 / 148.8 kg | 364 / 422 lb 165.1 / 191.4 kg | 457 / 515 lb 207.3 / 233.6 kg |
| 270 lb 122.5 kg | 192 / 240 lb 87.1 / 108.9 kg | 276 / 336 lb 125.2 / 152.4 kg | 373 / 432 lb 169.2 / 196 kg | 469 / 528 lb 212.7 / 239.5 kg |
| 280 lb 127 kg | 197 / 246 lb 89.4 / 111.6 kg | 282 / 344 lb 127.9 / 156 kg | 382 / 443 lb 173.3 / 200.9 kg | 480 / 541 lb 217.7 / 245.4 kg |
| 290 lb 131.5 kg | 201 / 252 lb 91.2 / 114.3 kg | 289 / 353 lb 131.1 / 160.1 kg | 391 / 453 lb 177.4 / 205.5 kg | 492 / 554 lb 223.2 / 251.3 kg |
| 300 lb 136.1 kg | 206 / 258 lb 93.4 / 117 kg | 296 / 361 lb 134.3 / 163.7 kg | 400 / 464 lb 181.4 / 210.5 kg | 503 / 567 lb 228.2 / 257.2 kg |
Women’s Smith Machine Sumo Deadlift vs Trap Bar Deadlift Standards
How to read the table: The first number is Smith Machine Sumo Deadlift; the second is Trap Bar Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 63 / 86 lb 28.6 / 39 kg | 92 / 126 lb 41.7 / 57.2 kg | 126 / 172 lb 57.2 / 78 kg | 163 / 217 lb 73.9 / 98.4 kg |
| 110 lb 49.9 kg | 67 / 92 lb 30.4 / 41.7 kg | 98 / 134 lb 44.5 / 60.8 kg | 134 / 183 lb 60.8 / 83 kg | 173 / 232 lb 78.5 / 105.2 kg |
| 120 lb 54.4 kg | 72 / 97 lb 32.7 / 44 kg | 103 / 142 lb 46.7 / 64.4 kg | 142 / 194 lb 64.4 / 88 kg | 184 / 246 lb 83.5 / 111.6 kg |
| 130 lb 59 kg | 75 / 103 lb 34 / 46.7 kg | 109 / 150 lb 49.4 / 68 kg | 150 / 205 lb 68 / 93 kg | 194 / 259 lb 88 / 117.5 kg |
| 140 lb 63.5 kg | 79 / 108 lb 35.8 / 49 kg | 115 / 158 lb 52.2 / 71.7 kg | 158 / 215 lb 71.7 / 97.5 kg | 203 / 272 lb 92.1 / 123.4 kg |
| 150 lb 68 kg | 83 / 113 lb 37.6 / 51.3 kg | 120 / 165 lb 54.4 / 74.8 kg | 165 / 225 lb 74.8 / 102.1 kg | 213 / 285 lb 96.6 / 129.3 kg |
| 160 lb 72.6 kg | 87 / 118 lb 39.5 / 53.5 kg | 125 / 172 lb 56.7 / 78 kg | 172 / 235 lb 78 / 106.6 kg | 222 / 298 lb 100.7 / 135.2 kg |
| 170 lb 77.1 kg | 90 / 123 lb 40.8 / 55.8 kg | 130 / 179 lb 59 / 81.2 kg | 179 / 245 lb 81.2 / 111.1 kg | 232 / 310 lb 105.2 / 140.6 kg |
| 180 lb 81.6 kg | 94 / 128 lb 42.6 / 58.1 kg | 136 / 186 lb 61.7 / 84.4 kg | 186 / 254 lb 84.4 / 115.2 kg | 241 / 322 lb 109.3 / 146.1 kg |
| 190 lb 86.2 kg | 97 / 132 lb 44 / 59.9 kg | 140 / 193 lb 63.5 / 87.5 kg | 193 / 263 lb 87.5 / 119.3 kg | 249 / 334 lb 112.9 / 151.5 kg |
| 200 lb 90.7 kg | 101 / 137 lb 45.8 / 62.1 kg | 145 / 200 lb 65.8 / 90.7 kg | 200 / 273 lb 90.7 / 123.8 kg | 258 / 345 lb 117 / 156.5 kg |
| 210 lb 95.3 kg | 104 / 141 lb 47.2 / 64 kg | 150 / 206 lb 68 / 93.4 kg | 206 / 282 lb 93.4 / 127.9 kg | 267 / 357 lb 121.1 / 161.9 kg |
| 220 lb 99.8 kg | 107 / 146 lb 48.5 / 66.2 kg | 155 / 213 lb 70.3 / 96.6 kg | 213 / 290 lb 96.6 / 131.5 kg | 275 / 368 lb 124.7 / 166.9 kg |
| 230 lb 104.3 kg | 110 / 150 lb 49.9 / 68 kg | 160 / 219 lb 72.6 / 99.3 kg | 219 / 299 lb 99.3 / 135.6 kg | 283 / 379 lb 128.4 / 171.9 kg |
| 240 lb 108.9 kg | 114 / 155 lb 51.7 / 70.3 kg | 164 / 226 lb 74.4 / 102.5 kg | 226 / 308 lb 102.5 / 139.7 kg | 291 / 390 lb 132 / 176.9 kg |
How Your Smith Machine Sumo Deadlift vs Trap Bar Deadlift Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Smith Machine Sumo Deadlift and Trap Bar Deadlift sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the smith machine sumo deadlift strength level
The smith machine sumo deadlift rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the trap bar deadlift strength level
The trap bar deadlift rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the smith machine sumo deadlift | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the trap bar deadlift | Adjust trap bar deadlift targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Smith Machine Sumo Deadlift and Trap Bar Deadlift Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the trap bar deadlift standard is higher; below zero means the smith machine sumo deadlift standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 15.9 to 29 kg.
How to read the table: Every number is the trap bar deadlift standard minus the smith machine sumo deadlift standard. A plus sign means the trap bar deadlift standard is higher. A minus sign means the smith machine sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +28 lb +12.7 kg | +36 lb +16.3 kg | +35 lb +15.9 kg | +35 lb +15.9 kg |
| 130 lb 59 kg | +30 lb +13.6 kg | +38 lb +17.2 kg | +37 lb +16.8 kg | +37 lb +16.8 kg |
| 140 lb 63.5 kg | +31 lb +14.1 kg | +39 lb +17.7 kg | +38 lb +17.3 kg | +38 lb +17.3 kg |
| 150 lb 68 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +40 lb +18.1 kg | +40 lb +18.1 kg |
| 160 lb 72.6 kg | +33 lb +15 kg | +43 lb +19.5 kg | +42 lb +19 kg | +42 lb +19.1 kg |
| 170 lb 77.1 kg | +35 lb +15.8 kg | +45 lb +20.4 kg | +44 lb +19.9 kg | +44 lb +20 kg |
| 180 lb 81.6 kg | +36 lb +16.3 kg | +47 lb +21.3 kg | +45 lb +20.4 kg | +45 lb +20.4 kg |
| 190 lb 86.2 kg | +38 lb +17.3 kg | +48 lb +21.8 kg | +47 lb +21.3 kg | +47 lb +21.3 kg |
| 200 lb 90.7 kg | +40 lb +18.2 kg | +49 lb +22.2 kg | +49 lb +22.3 kg | +49 lb +22.2 kg |
| 210 lb 95.3 kg | +41 lb +18.6 kg | +51 lb +23.1 kg | +51 lb +23.1 kg | +50 lb +22.7 kg |
| 220 lb 99.8 kg | +42 lb +19.1 kg | +53 lb +24 kg | +52 lb +23.6 kg | +52 lb +23.6 kg |
| 230 lb 104.3 kg | +43 lb +19.5 kg | +54 lb +24.5 kg | +53 lb +24 kg | +54 lb +24.5 kg |
| 240 lb 108.9 kg | +44 lb +20 kg | +56 lb +25.4 kg | +55 lb +24.9 kg | +54 lb +24.5 kg |
| 250 lb 113.4 kg | +45 lb +20.4 kg | +57 lb +25.9 kg | +57 lb +25.8 kg | +57 lb +25.9 kg |
| 260 lb 117.9 kg | +47 lb +21.3 kg | +59 lb +26.8 kg | +58 lb +26.3 kg | +58 lb +26.3 kg |
| 270 lb 122.5 kg | +48 lb +21.8 kg | +60 lb +27.2 kg | +59 lb +26.8 kg | +59 lb +26.8 kg |
| 280 lb 127 kg | +49 lb +22.2 kg | +62 lb +28.1 kg | +61 lb +27.6 kg | +61 lb +27.7 kg |
| 290 lb 131.5 kg | +51 lb +23.1 kg | +64 lb +29 kg | +62 lb +28.1 kg | +62 lb +28.1 kg |
| 300 lb 136.1 kg | +52 lb +23.6 kg | +65 lb +29.4 kg | +64 lb +29.1 kg | +64 lb +29 kg |
How Women’s Smith Machine Sumo Deadlift and Trap Bar Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Trap Bar Deadlift for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 24.5 to 44.9 kg.
How to read the table: Every number is the trap bar deadlift standard minus the smith machine sumo deadlift standard. A plus sign means the trap bar deadlift standard is higher. A minus sign means the smith machine sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +23 lb +10.4 kg | +34 lb +15.5 kg | +46 lb +20.8 kg | +54 lb +24.5 kg |
| 110 lb 49.9 kg | +25 lb +11.3 kg | +36 lb +16.3 kg | +49 lb +22.2 kg | +59 lb +26.7 kg |
| 120 lb 54.4 kg | +25 lb +11.3 kg | +39 lb +17.7 kg | +52 lb +23.6 kg | +62 lb +28.1 kg |
| 130 lb 59 kg | +28 lb +12.7 kg | +41 lb +18.6 kg | +55 lb +25 kg | +65 lb +29.5 kg |
| 140 lb 63.5 kg | +29 lb +13.2 kg | +43 lb +19.5 kg | +57 lb +25.8 kg | +69 lb +31.3 kg |
| 150 lb 68 kg | +30 lb +13.7 kg | +45 lb +20.4 kg | +60 lb +27.3 kg | +72 lb +32.7 kg |
| 160 lb 72.6 kg | +31 lb +14 kg | +47 lb +21.3 kg | +63 lb +28.6 kg | +76 lb +34.5 kg |
| 170 lb 77.1 kg | +33 lb +15 kg | +49 lb +22.2 kg | +66 lb +29.9 kg | +78 lb +35.4 kg |
| 180 lb 81.6 kg | +34 lb +15.5 kg | +50 lb +22.7 kg | +68 lb +30.8 kg | +81 lb +36.8 kg |
| 190 lb 86.2 kg | +35 lb +15.9 kg | +53 lb +24 kg | +70 lb +31.8 kg | +85 lb +38.6 kg |
| 200 lb 90.7 kg | +36 lb +16.3 kg | +55 lb +24.9 kg | +73 lb +33.1 kg | +87 lb +39.5 kg |
| 210 lb 95.3 kg | +37 lb +16.8 kg | +56 lb +25.4 kg | +76 lb +34.5 kg | +90 lb +40.8 kg |
| 220 lb 99.8 kg | +39 lb +17.7 kg | +58 lb +26.3 kg | +77 lb +34.9 kg | +93 lb +42.2 kg |
| 230 lb 104.3 kg | +40 lb +18.1 kg | +59 lb +26.7 kg | +80 lb +36.3 kg | +96 lb +43.5 kg |
| 240 lb 108.9 kg | +41 lb +18.6 kg | +62 lb +28.1 kg | +82 lb +37.2 kg | +99 lb +44.9 kg |
Smith Machine Sumo Deadlift and Trap Bar Deadlift Exercises Used by This Calculator
Compare like-for-like attempts by keeping the smith machine sumo deadlift and trap bar deadlift setup consistent with their individual rules. Use strict, repeatable Smith Machine Sumo Deadlift and Trap Bar Deadlift tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Smith Machine Sumo Deadlift setup and load convention
The total Smith machine bar weight used for the sumo deadlift set. Valid Smith Machine Sumo Deadlift reps. Pull from the approved wide-stance start to a controlled standing finish without squat drift, Romanian-deadlift drift, rack-pull shortcuts, or changed stance reps. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use a strict, repeatable Trap Bar Deadlift
High-handle trap bar deadlift only. Strapless, neutral grip, from floor to lockout. Load entered is total external load on the trap bar. If reps > 1 are entered, 1RM is estimated using the Epley/Brzycki blend. No age adjustment applied; adult lifter standards (18–50). Percentiles are tier-anchored approximations, not precise population statistics. Enter total external weight. Keep the same equipment and setup when retesting.
Enter one recent Smith Machine Sumo Deadlift result and one recent Trap Bar Deadlift result
Use the correct input for each exercise: Displayed machine or cable resistance and a whole number from 1 to 12 reps for Smith Machine Sumo Deadlift and Total external weight and a whole number from 1 to 12 reps for Trap Bar Deadlift.
Related Tools
- Smith Machine Sumo Deadlift — View the individual Smith Machine Sumo Deadlift standards and next strength-level target.
- Trap Bar Deadlift — View the individual Trap Bar Deadlift standards and next strength-level target.
- Barbell Sumo Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Stiff Leg Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.