Barbell Sumo Deadlift vs Barbell Deadlift Strength Standards

Barbell Sumo Deadlift vs Barbell Deadlift Strength Standards

The paired standards below show what the barbell sumo deadlift and barbell 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 Barbell Sumo Deadlift / Barbell Deadlift in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Barbell Sumo Deadlift vs Barbell Deadlift Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Barbell Sumo Deadlift vs Barbell Deadlift Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Barbell Sumo Deadlift vs Barbell Deadlift Result Is Calculated

Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.

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)

Set quality matters for this Barbell Sumo Deadlift vs Barbell Deadlift comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.

2. Find the barbell sumo deadlift strength level

The standards use the sex-specific targets from the individual Barbell Sumo Deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.

3. Find the barbell deadlift strength level

For barbell deadlift, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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

The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports 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.

Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.

How Men’s Barbell Sumo Deadlift and Barbell Deadlift Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Barbell Deadlift standard minus the Barbell Sumo Deadlift standard: zero means equal, above zero means the Barbell Deadlift standard is higher, and below zero means the Barbell Sumo Deadlift standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Sumo Deadlift and Barbell Deadlift Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Barbell Deadlift standard minus the Barbell Sumo Deadlift standard: zero means equal, above zero means the Barbell Deadlift standard is higher, and below zero means the Barbell Sumo Deadlift standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Sumo Deadlift and Barbell Deadlift Exercises Used by This Calculator

Valid results depend on using the specified barbell sumo deadlift and barbell deadlift technique and load convention. Use strict, repeatable Barbell Sumo Deadlift and Barbell 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 a strict, repeatable Barbell Sumo Deadlift

Follow the individual Barbell Sumo Deadlift calculator’s exercise-specific setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.

Use a conventional barbell deadlift from the floor

Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.

Enter one recent Barbell Sumo Deadlift result and one recent Barbell Deadlift result

Enter the exercise-specific load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.

Related Tools

• Barbell Sumo Deadlift — View the individual Barbell Sumo Deadlift standards and next strength-level target.
• Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
• Dumbbell Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Zercher Deadlift (From Floor) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Stiff-Leg Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Trap Bar Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.