Barbell Sumo Deadlift vs Barbell Deadlift Strength Standards
Compare your barbell sumo deadlift and barbell deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable barbell sumo deadlift test using the canonical setup, range, and finish rules and a conventional deadlift from the floor to full lockout. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Sumo Deadlift vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell sumo deadlift and barbell deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell sumo deadlift and barbell deadlift.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell Sumo Deadlift / Barbell Deadlift, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell Sumo Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Barbell Sumo Deadlift; the second is Barbell 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 | 245 / 252 lb 111.1 / 114.3 kg | 315 / 322 lb 142.9 / 146.1 kg | 364 / 371 lb 165.1 / 168.3 kg | 413 / 420 lb 187.3 / 190.5 kg |
| 130 lb 59 kg | 259 / 266 lb 117.5 / 120.7 kg | 332 / 339 lb 150.6 / 153.8 kg | 384 / 391 lb 174.2 / 177.4 kg | 436 / 443 lb 197.8 / 200.9 kg |
| 140 lb 63.5 kg | 272 / 279 lb 123.4 / 126.6 kg | 349 / 357 lb 158.3 / 161.9 kg | 403 / 411 lb 182.8 / 186.4 kg | 458 / 465 lb 207.7 / 210.9 kg |
| 150 lb 68 kg | 284 / 292 lb 128.8 / 132.4 kg | 366 / 373 lb 166 / 169.2 kg | 422 / 431 lb 191.4 / 195.5 kg | 479 / 487 lb 217.3 / 220.9 kg |
| 160 lb 72.6 kg | 297 / 305 lb 134.7 / 138.3 kg | 382 / 390 lb 173.3 / 176.9 kg | 441 / 449 lb 200 / 203.7 kg | 500 / 508 lb 226.8 / 230.4 kg |
| 170 lb 77.1 kg | 309 / 318 lb 140.2 / 144.2 kg | 397 / 406 lb 180.1 / 184.2 kg | 459 / 468 lb 208.2 / 212.3 kg | 521 / 529 lb 236.3 / 240 kg |
| 180 lb 81.6 kg | 321 / 330 lb 145.6 / 149.7 kg | 413 / 422 lb 187.3 / 191.4 kg | 477 / 486 lb 216.4 / 220.4 kg | 541 / 550 lb 245.4 / 249.5 kg |
| 190 lb 86.2 kg | 333 / 342 lb 151 / 155.1 kg | 428 / 437 lb 194.1 / 198.2 kg | 494 / 504 lb 224.1 / 228.6 kg | 561 / 570 lb 254.5 / 258.5 kg |
| 200 lb 90.7 kg | 345 / 354 lb 156.5 / 160.6 kg | 443 / 452 lb 200.9 / 205 kg | 511 / 522 lb 231.8 / 236.8 kg | 581 / 590 lb 263.5 / 267.6 kg |
| 210 lb 95.3 kg | 356 / 366 lb 161.5 / 166 kg | 458 / 467 lb 207.7 / 211.8 kg | 528 / 539 lb 239.5 / 244.5 kg | 600 / 609 lb 272.2 / 276.2 kg |
| 220 lb 99.8 kg | 367 / 377 lb 166.5 / 171 kg | 472 / 482 lb 214.1 / 218.6 kg | 545 / 556 lb 247.2 / 252.2 kg | 619 / 629 lb 280.8 / 285.3 kg |
| 230 lb 104.3 kg | 378 / 388 lb 171.5 / 176 kg | 486 / 496 lb 220.4 / 225 kg | 561 / 572 lb 254.5 / 259.5 kg | 637 / 647 lb 288.9 / 293.5 kg |
| 240 lb 108.9 kg | 389 / 400 lb 176.4 / 181.4 kg | 500 / 511 lb 226.8 / 231.8 kg | 577 / 589 lb 261.7 / 267.2 kg | 656 / 666 lb 297.6 / 302.1 kg |
| 250 lb 113.4 kg | 400 / 411 lb 181.4 / 186.4 kg | 514 / 525 lb 233.1 / 238.1 kg | 593 / 605 lb 269 / 274.4 kg | 674 / 684 lb 305.7 / 310.3 kg |
| 260 lb 117.9 kg | 410 / 422 lb 186 / 191.4 kg | 528 / 539 lb 239.5 / 244.5 kg | 609 / 621 lb 276.2 / 281.7 kg | 691 / 703 lb 313.4 / 318.9 kg |
| 270 lb 122.5 kg | 421 / 432 lb 191 / 196 kg | 541 / 552 lb 245.4 / 250.4 kg | 624 / 637 lb 283 / 288.9 kg | 709 / 720 lb 321.6 / 326.6 kg |
| 280 lb 127 kg | 431 / 443 lb 195.5 / 200.9 kg | 554 / 566 lb 251.3 / 256.7 kg | 640 / 653 lb 290.3 / 296.2 kg | 726 / 738 lb 329.3 / 334.8 kg |
| 290 lb 131.5 kg | 441 / 453 lb 200 / 205.5 kg | 567 / 579 lb 257.2 / 262.6 kg | 655 / 668 lb 297.1 / 303 kg | 744 / 756 lb 337.5 / 342.9 kg |
| 300 lb 136.1 kg | 452 / 464 lb 205 / 210.5 kg | 580 / 593 lb 263.1 / 269 kg | 670 / 683 lb 303.9 / 309.8 kg | 761 / 773 lb 345.2 / 350.6 kg |
Women’s Barbell Sumo Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Barbell Sumo Deadlift; the second is Barbell 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 | 143 / 149 lb 64.9 / 67.6 kg | 195 / 201 lb 88.5 / 91.2 kg | 235 / 240 lb 106.6 / 108.9 kg | 269 / 275 lb 122 / 124.7 kg |
| 110 lb 49.9 kg | 153 / 159 lb 69.4 / 72.1 kg | 207 / 214 lb 93.9 / 97.1 kg | 250 / 256 lb 113.4 / 116.1 kg | 287 / 293 lb 130.2 / 132.9 kg |
| 120 lb 54.4 kg | 162 / 168 lb 73.5 / 76.2 kg | 220 / 227 lb 99.8 / 103 kg | 265 / 271 lb 120.2 / 122.9 kg | 304 / 310 lb 137.9 / 140.6 kg |
| 130 lb 59 kg | 171 / 177 lb 77.6 / 80.3 kg | 232 / 239 lb 105.2 / 108.4 kg | 280 / 286 lb 127 / 129.7 kg | 321 / 327 lb 145.6 / 148.3 kg |
| 140 lb 63.5 kg | 180 / 186 lb 81.6 / 84.4 kg | 244 / 251 lb 110.7 / 113.9 kg | 294 / 301 lb 133.4 / 136.5 kg | 337 / 344 lb 152.9 / 156 kg |
| 150 lb 68 kg | 188 / 195 lb 85.3 / 88.5 kg | 255 / 263 lb 115.7 / 119.3 kg | 308 / 315 lb 139.7 / 142.9 kg | 353 / 360 lb 160.1 / 163.3 kg |
| 160 lb 72.6 kg | 196 / 204 lb 88.9 / 92.5 kg | 266 / 275 lb 120.7 / 124.7 kg | 322 / 329 lb 146.1 / 149.2 kg | 369 / 376 lb 167.4 / 170.6 kg |
| 170 lb 77.1 kg | 204 / 212 lb 92.5 / 96.2 kg | 277 / 286 lb 125.6 / 129.7 kg | 335 / 342 lb 152 / 155.1 kg | 384 / 391 lb 174.2 / 177.4 kg |
| 180 lb 81.6 kg | 212 / 220 lb 96.2 / 99.8 kg | 288 / 297 lb 130.6 / 134.7 kg | 348 / 356 lb 157.9 / 161.5 kg | 399 / 407 lb 181 / 184.6 kg |
| 190 lb 86.2 kg | 220 / 228 lb 99.8 / 103.4 kg | 299 / 308 lb 135.6 / 139.7 kg | 361 / 369 lb 163.7 / 167.4 kg | 413 / 421 lb 187.3 / 191 kg |
| 200 lb 90.7 kg | 228 / 236 lb 103.4 / 107 kg | 309 / 319 lb 140.2 / 144.7 kg | 373 / 382 lb 169.2 / 173.3 kg | 428 / 436 lb 194.1 / 197.8 kg |
| 210 lb 95.3 kg | 235 / 244 lb 106.6 / 110.7 kg | 319 / 329 lb 144.7 / 149.2 kg | 385 / 394 lb 174.6 / 178.7 kg | 442 / 451 lb 200.5 / 204.6 kg |
| 220 lb 99.8 kg | 243 / 252 lb 110.2 / 114.3 kg | 329 / 340 lb 149.2 / 154.2 kg | 398 / 407 lb 180.5 / 184.6 kg | 456 / 465 lb 206.8 / 210.9 kg |
| 230 lb 104.3 kg | 250 / 259 lb 113.4 / 117.5 kg | 339 / 350 lb 153.8 / 158.8 kg | 410 / 419 lb 186 / 190.1 kg | 469 / 479 lb 212.7 / 217.3 kg |
| 240 lb 108.9 kg | 257 / 267 lb 116.6 / 121.1 kg | 349 / 360 lb 158.3 / 163.3 kg | 421 / 431 lb 191 / 195.5 kg | 483 / 492 lb 219.1 / 223.2 kg |
How Your Barbell Sumo Deadlift vs Barbell Deadlift Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
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 your exact bodyweight: 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
The deadlift data uses lifters ages 18–39. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: 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 total weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 barbell sumo deadlift | Adjust barbell sumo deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell deadlift | Adjust barbell 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Sumo Deadlift and Barbell 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 barbell deadlift standard is higher; below zero means the barbell 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.
3.2 → 5.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the barbell sumo deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the barbell sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +7 lb +3.2 kg |
| 130 lb 59 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +7 lb +3.1 kg |
| 140 lb 63.5 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +7 lb +3.2 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +8 lb +3.6 kg |
| 160 lb 72.6 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +8 lb +3.6 kg |
| 170 lb 77.1 kg | +9 lb +4 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +8 lb +3.7 kg |
| 180 lb 81.6 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +9 lb +4 kg | +9 lb +4.1 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +9 lb +4 kg |
| 200 lb 90.7 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +11 lb +5 kg | +9 lb +4.1 kg |
| 210 lb 95.3 kg | +10 lb +4.5 kg | +9 lb +4.1 kg | +11 lb +5 kg | +9 lb +4 kg |
| 220 lb 99.8 kg | +10 lb +4.5 kg | +10 lb +4.5 kg | +11 lb +5 kg | +10 lb +4.5 kg |
| 230 lb 104.3 kg | +10 lb +4.5 kg | +10 lb +4.6 kg | +11 lb +5 kg | +10 lb +4.6 kg |
| 240 lb 108.9 kg | +11 lb +5 kg | +11 lb +5 kg | +12 lb +5.5 kg | +10 lb +4.5 kg |
| 250 lb 113.4 kg | +11 lb +5 kg | +11 lb +5 kg | +12 lb +5.4 kg | +10 lb +4.6 kg |
| 260 lb 117.9 kg | +12 lb +5.4 kg | +11 lb +5 kg | +12 lb +5.5 kg | +12 lb +5.5 kg |
| 270 lb 122.5 kg | +11 lb +5 kg | +11 lb +5 kg | +13 lb +5.9 kg | +11 lb +5 kg |
| 280 lb 127 kg | +12 lb +5.4 kg | +12 lb +5.4 kg | +13 lb +5.9 kg | +12 lb +5.5 kg |
| 290 lb 131.5 kg | +12 lb +5.5 kg | +12 lb +5.4 kg | +13 lb +5.9 kg | +12 lb +5.4 kg |
| 300 lb 136.1 kg | +12 lb +5.5 kg | +13 lb +5.9 kg | +13 lb +5.9 kg | +12 lb +5.4 kg |
How Women’s Barbell Sumo Deadlift and Barbell Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
2.7 → 4.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the barbell sumo deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the barbell sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +5 lb +2.3 kg | +6 lb +2.7 kg |
| 110 lb 49.9 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +6 lb +2.7 kg | +6 lb +2.7 kg |
| 120 lb 54.4 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +6 lb +2.7 kg | +6 lb +2.7 kg |
| 130 lb 59 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +6 lb +2.7 kg | +6 lb +2.7 kg |
| 140 lb 63.5 kg | +6 lb +2.8 kg | +7 lb +3.2 kg | +7 lb +3.1 kg | +7 lb +3.1 kg |
| 150 lb 68 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +7 lb +3.2 kg | +7 lb +3.2 kg |
| 160 lb 72.6 kg | +8 lb +3.6 kg | +9 lb +4 kg | +7 lb +3.1 kg | +7 lb +3.2 kg |
| 170 lb 77.1 kg | +8 lb +3.7 kg | +9 lb +4.1 kg | +7 lb +3.1 kg | +7 lb +3.2 kg |
| 180 lb 81.6 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +8 lb +3.6 kg | +8 lb +3.6 kg |
| 190 lb 86.2 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +8 lb +3.7 kg | +8 lb +3.7 kg |
| 200 lb 90.7 kg | +8 lb +3.6 kg | +10 lb +4.5 kg | +9 lb +4.1 kg | +8 lb +3.7 kg |
| 210 lb 95.3 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +9 lb +4.1 kg | +9 lb +4.1 kg |
| 220 lb 99.8 kg | +9 lb +4.1 kg | +11 lb +5 kg | +9 lb +4.1 kg | +9 lb +4.1 kg |
| 230 lb 104.3 kg | +9 lb +4.1 kg | +11 lb +5 kg | +9 lb +4.1 kg | +10 lb +4.6 kg |
| 240 lb 108.9 kg | +10 lb +4.5 kg | +11 lb +5 kg | +10 lb +4.5 kg | +9 lb +4.1 kg |
Barbell Sumo Deadlift and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict barbell sumo deadlift and a conventional barbell deadlift. Use strict canonical Barbell Sumo Deadlift and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Barbell Sumo Deadlift
Follow the individual Barbell Sumo Deadlift calculator’s canonical 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 canonical 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 compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Zercher Deadlift (From Floor) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Stiff-Leg Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.