Barbell Sumo Deadlift vs Barbell Sumo Squat Strength Standards
Compare your barbell sumo deadlift and barbell sumo squat 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 strict wide-stance barbell back squat to at least hip-crease-at-knee-level depth and full standing 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 Sumo Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell sumo deadlift and barbell sumo squat 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 sumo squat.
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 Sumo Squat, 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 Sumo Squat Standards
How to read the table: The first number is Barbell Sumo Deadlift; the second is Barbell Sumo Squat. 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 / 160 lb 111.1 / 72.6 kg | 315 / 203 lb 142.9 / 92.1 kg | 364 / 252 lb 165.1 / 114.3 kg | 413 / 301 lb 187.3 / 136.5 kg |
| 130 lb 59 kg | 259 / 169 lb 117.5 / 76.7 kg | 332 / 214 lb 150.6 / 97.1 kg | 384 / 266 lb 174.2 / 120.7 kg | 436 / 318 lb 197.8 / 144.2 kg |
| 140 lb 63.5 kg | 272 / 178 lb 123.4 / 80.7 kg | 349 / 225 lb 158.3 / 102.1 kg | 403 / 279 lb 182.8 / 126.6 kg | 458 / 334 lb 207.7 / 151.5 kg |
| 150 lb 68 kg | 284 / 186 lb 128.8 / 84.4 kg | 366 / 236 lb 166 / 107 kg | 422 / 292 lb 191.4 / 132.4 kg | 479 / 349 lb 217.3 / 158.3 kg |
| 160 lb 72.6 kg | 297 / 194 lb 134.7 / 88 kg | 382 / 246 lb 173.3 / 111.6 kg | 441 / 305 lb 200 / 138.3 kg | 500 / 365 lb 226.8 / 165.6 kg |
| 170 lb 77.1 kg | 309 / 202 lb 140.2 / 91.6 kg | 397 / 256 lb 180.1 / 116.1 kg | 459 / 318 lb 208.2 / 144.2 kg | 521 / 380 lb 236.3 / 172.4 kg |
| 180 lb 81.6 kg | 321 / 210 lb 145.6 / 95.3 kg | 413 / 266 lb 187.3 / 120.7 kg | 477 / 330 lb 216.4 / 149.7 kg | 541 / 395 lb 245.4 / 179.2 kg |
| 190 lb 86.2 kg | 333 / 218 lb 151 / 98.9 kg | 428 / 276 lb 194.1 / 125.2 kg | 494 / 342 lb 224.1 / 155.1 kg | 561 / 409 lb 254.5 / 185.5 kg |
| 200 lb 90.7 kg | 345 / 226 lb 156.5 / 102.5 kg | 443 / 286 lb 200.9 / 129.7 kg | 511 / 354 lb 231.8 / 160.6 kg | 581 / 423 lb 263.5 / 191.9 kg |
| 210 lb 95.3 kg | 356 / 233 lb 161.5 / 105.7 kg | 458 / 295 lb 207.7 / 133.8 kg | 528 / 366 lb 239.5 / 166 kg | 600 / 437 lb 272.2 / 198.2 kg |
| 220 lb 99.8 kg | 367 / 240 lb 166.5 / 108.9 kg | 472 / 304 lb 214.1 / 137.9 kg | 545 / 377 lb 247.2 / 171 kg | 619 / 451 lb 280.8 / 204.6 kg |
| 230 lb 104.3 kg | 378 / 248 lb 171.5 / 112.5 kg | 486 / 313 lb 220.4 / 142 kg | 561 / 388 lb 254.5 / 176 kg | 637 / 465 lb 288.9 / 210.9 kg |
| 240 lb 108.9 kg | 389 / 255 lb 176.4 / 115.7 kg | 500 / 323 lb 226.8 / 146.5 kg | 577 / 400 lb 261.7 / 181.4 kg | 656 / 478 lb 297.6 / 216.8 kg |
| 250 lb 113.4 kg | 400 / 262 lb 181.4 / 118.8 kg | 514 / 331 lb 233.1 / 150.1 kg | 593 / 411 lb 269 / 186.4 kg | 674 / 491 lb 305.7 / 222.7 kg |
| 260 lb 117.9 kg | 410 / 269 lb 186 / 122 kg | 528 / 340 lb 239.5 / 154.2 kg | 609 / 422 lb 276.2 / 191.4 kg | 691 / 504 lb 313.4 / 228.6 kg |
| 270 lb 122.5 kg | 421 / 276 lb 191 / 125.2 kg | 541 / 349 lb 245.4 / 158.3 kg | 624 / 432 lb 283 / 196 kg | 709 / 517 lb 321.6 / 234.5 kg |
| 280 lb 127 kg | 431 / 282 lb 195.5 / 127.9 kg | 554 / 357 lb 251.3 / 161.9 kg | 640 / 443 lb 290.3 / 200.9 kg | 726 / 530 lb 329.3 / 240.4 kg |
| 290 lb 131.5 kg | 441 / 289 lb 200 / 131.1 kg | 567 / 366 lb 257.2 / 166 kg | 655 / 453 lb 297.1 / 205.5 kg | 744 / 542 lb 337.5 / 245.8 kg |
| 300 lb 136.1 kg | 452 / 296 lb 205 / 134.3 kg | 580 / 374 lb 263.1 / 169.6 kg | 670 / 464 lb 303.9 / 210.5 kg | 761 / 555 lb 345.2 / 251.7 kg |
Women’s Barbell Sumo Deadlift vs Barbell Sumo Squat Standards
How to read the table: The first number is Barbell Sumo Deadlift; the second is Barbell Sumo Squat. 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 / 98 lb 64.9 / 44.5 kg | 195 / 128 lb 88.5 / 58.1 kg | 235 / 163 lb 106.6 / 73.9 kg | 269 / 197 lb 122 / 89.4 kg |
| 110 lb 49.9 kg | 153 / 104 lb 69.4 / 47.2 kg | 207 / 137 lb 93.9 / 62.1 kg | 250 / 173 lb 113.4 / 78.5 kg | 287 / 210 lb 130.2 / 95.3 kg |
| 120 lb 54.4 kg | 162 / 110 lb 73.5 / 49.9 kg | 220 / 145 lb 99.8 / 65.8 kg | 265 / 184 lb 120.2 / 83.5 kg | 304 / 222 lb 137.9 / 100.7 kg |
| 130 lb 59 kg | 171 / 116 lb 77.6 / 52.6 kg | 232 / 153 lb 105.2 / 69.4 kg | 280 / 194 lb 127 / 88 kg | 321 / 235 lb 145.6 / 106.6 kg |
| 140 lb 63.5 kg | 180 / 122 lb 81.6 / 55.3 kg | 244 / 160 lb 110.7 / 72.6 kg | 294 / 203 lb 133.4 / 92.1 kg | 337 / 246 lb 152.9 / 111.6 kg |
| 150 lb 68 kg | 188 / 128 lb 85.3 / 58.1 kg | 255 / 168 lb 115.7 / 76.2 kg | 308 / 213 lb 139.7 / 96.6 kg | 353 / 258 lb 160.1 / 117 kg |
| 160 lb 72.6 kg | 196 / 134 lb 88.9 / 60.8 kg | 266 / 175 lb 120.7 / 79.4 kg | 322 / 222 lb 146.1 / 100.7 kg | 369 / 269 lb 167.4 / 122 kg |
| 170 lb 77.1 kg | 204 / 139 lb 92.5 / 63 kg | 277 / 183 lb 125.6 / 83 kg | 335 / 232 lb 152 / 105.2 kg | 384 / 280 lb 174.2 / 127 kg |
| 180 lb 81.6 kg | 212 / 145 lb 96.2 / 65.8 kg | 288 / 190 lb 130.6 / 86.2 kg | 348 / 241 lb 157.9 / 109.3 kg | 399 / 291 lb 181 / 132 kg |
| 190 lb 86.2 kg | 220 / 150 lb 99.8 / 68 kg | 299 / 197 lb 135.6 / 89.4 kg | 361 / 249 lb 163.7 / 112.9 kg | 413 / 302 lb 187.3 / 137 kg |
| 200 lb 90.7 kg | 228 / 155 lb 103.4 / 70.3 kg | 309 / 204 lb 140.2 / 92.5 kg | 373 / 258 lb 169.2 / 117 kg | 428 / 313 lb 194.1 / 142 kg |
| 210 lb 95.3 kg | 235 / 160 lb 106.6 / 72.6 kg | 319 / 210 lb 144.7 / 95.3 kg | 385 / 267 lb 174.6 / 121.1 kg | 442 / 323 lb 200.5 / 146.5 kg |
| 220 lb 99.8 kg | 243 / 165 lb 110.2 / 74.8 kg | 329 / 217 lb 149.2 / 98.4 kg | 398 / 275 lb 180.5 / 124.7 kg | 456 / 333 lb 206.8 / 151 kg |
| 230 lb 104.3 kg | 250 / 170 lb 113.4 / 77.1 kg | 339 / 223 lb 153.8 / 101.2 kg | 410 / 283 lb 186 / 128.4 kg | 469 / 343 lb 212.7 / 155.6 kg |
| 240 lb 108.9 kg | 257 / 175 lb 116.6 / 79.4 kg | 349 / 230 lb 158.3 / 104.3 kg | 421 / 291 lb 191 / 132 kg | 483 / 353 lb 219.1 / 160.1 kg |
How Your Barbell Sumo Deadlift vs Barbell Sumo Squat 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 sumo squat strength level
The standards use the sex-specific strength levels from the individual Barbell Sumo Squat 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 squat more total barbell 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 sumo squat | Adjust barbell sumo squat 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 Sumo Squat 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 sumo squat 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.
50.8 → 93.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell sumo squat standard minus the barbell sumo deadlift standard. A plus sign means the barbell sumo squat standard is higher. A minus sign means the barbell sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −85 lb −38.5 kg | −112 lb −50.8 kg | −112 lb −50.8 kg | −112 lb −50.8 kg |
| 130 lb 59 kg | −90 lb −40.8 kg | −118 lb −53.5 kg | −118 lb −53.5 kg | −118 lb −53.6 kg |
| 140 lb 63.5 kg | −94 lb −42.7 kg | −124 lb −56.2 kg | −124 lb −56.2 kg | −124 lb −56.2 kg |
| 150 lb 68 kg | −98 lb −44.4 kg | −130 lb −59 kg | −130 lb −59 kg | −130 lb −59 kg |
| 160 lb 72.6 kg | −103 lb −46.7 kg | −136 lb −61.7 kg | −136 lb −61.7 kg | −135 lb −61.2 kg |
| 170 lb 77.1 kg | −107 lb −48.6 kg | −141 lb −64 kg | −141 lb −64 kg | −141 lb −63.9 kg |
| 180 lb 81.6 kg | −111 lb −50.3 kg | −147 lb −66.6 kg | −147 lb −66.7 kg | −146 lb −66.2 kg |
| 190 lb 86.2 kg | −115 lb −52.1 kg | −152 lb −68.9 kg | −152 lb −69 kg | −152 lb −69 kg |
| 200 lb 90.7 kg | −119 lb −54 kg | −157 lb −71.2 kg | −157 lb −71.2 kg | −158 lb −71.6 kg |
| 210 lb 95.3 kg | −123 lb −55.8 kg | −163 lb −73.9 kg | −162 lb −73.5 kg | −163 lb −74 kg |
| 220 lb 99.8 kg | −127 lb −57.6 kg | −168 lb −76.2 kg | −168 lb −76.2 kg | −168 lb −76.2 kg |
| 230 lb 104.3 kg | −130 lb −59 kg | −173 lb −78.4 kg | −173 lb −78.5 kg | −172 lb −78 kg |
| 240 lb 108.9 kg | −134 lb −60.7 kg | −177 lb −80.3 kg | −177 lb −80.3 kg | −178 lb −80.8 kg |
| 250 lb 113.4 kg | −138 lb −62.6 kg | −183 lb −83 kg | −182 lb −82.6 kg | −183 lb −83 kg |
| 260 lb 117.9 kg | −141 lb −64 kg | −188 lb −85.3 kg | −187 lb −84.8 kg | −187 lb −84.8 kg |
| 270 lb 122.5 kg | −145 lb −65.8 kg | −192 lb −87.1 kg | −192 lb −87 kg | −192 lb −87.1 kg |
| 280 lb 127 kg | −149 lb −67.6 kg | −197 lb −89.4 kg | −197 lb −89.4 kg | −196 lb −88.9 kg |
| 290 lb 131.5 kg | −152 lb −68.9 kg | −201 lb −91.2 kg | −202 lb −91.6 kg | −202 lb −91.7 kg |
| 300 lb 136.1 kg | −156 lb −70.7 kg | −206 lb −93.5 kg | −206 lb −93.4 kg | −206 lb −93.5 kg |
How Women’s Barbell Sumo Deadlift and Barbell Sumo Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
32.6 → 59 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell sumo squat standard minus the barbell sumo deadlift standard. A plus sign means the barbell sumo squat standard is higher. A minus sign means the barbell sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −45 lb −20.4 kg | −67 lb −30.4 kg | −72 lb −32.7 kg | −72 lb −32.6 kg |
| 110 lb 49.9 kg | −49 lb −22.2 kg | −70 lb −31.8 kg | −77 lb −34.9 kg | −77 lb −34.9 kg |
| 120 lb 54.4 kg | −52 lb −23.6 kg | −75 lb −34 kg | −81 lb −36.7 kg | −82 lb −37.2 kg |
| 130 lb 59 kg | −55 lb −25 kg | −79 lb −35.8 kg | −86 lb −39 kg | −86 lb −39 kg |
| 140 lb 63.5 kg | −58 lb −26.3 kg | −84 lb −38.1 kg | −91 lb −41.3 kg | −91 lb −41.3 kg |
| 150 lb 68 kg | −60 lb −27.2 kg | −87 lb −39.5 kg | −95 lb −43.1 kg | −95 lb −43.1 kg |
| 160 lb 72.6 kg | −62 lb −28.1 kg | −91 lb −41.3 kg | −100 lb −45.4 kg | −100 lb −45.4 kg |
| 170 lb 77.1 kg | −65 lb −29.5 kg | −94 lb −42.6 kg | −103 lb −46.8 kg | −104 lb −47.2 kg |
| 180 lb 81.6 kg | −67 lb −30.4 kg | −98 lb −44.4 kg | −107 lb −48.6 kg | −108 lb −49 kg |
| 190 lb 86.2 kg | −70 lb −31.8 kg | −102 lb −46.2 kg | −112 lb −50.8 kg | −111 lb −50.3 kg |
| 200 lb 90.7 kg | −73 lb −33.1 kg | −105 lb −47.7 kg | −115 lb −52.2 kg | −115 lb −52.1 kg |
| 210 lb 95.3 kg | −75 lb −34 kg | −109 lb −49.4 kg | −118 lb −53.5 kg | −119 lb −54 kg |
| 220 lb 99.8 kg | −78 lb −35.4 kg | −112 lb −50.8 kg | −123 lb −55.8 kg | −123 lb −55.8 kg |
| 230 lb 104.3 kg | −80 lb −36.3 kg | −116 lb −52.6 kg | −127 lb −57.6 kg | −126 lb −57.1 kg |
| 240 lb 108.9 kg | −82 lb −37.2 kg | −119 lb −54 kg | −130 lb −59 kg | −130 lb −59 kg |
Barbell Sumo Deadlift and Barbell Sumo Squat Exercises Used by This Calculator
This calculator uses a strict barbell sumo deadlift and a strict wide-stance barbell sumo squat. Use strict canonical Barbell Sumo Deadlift and Barbell Sumo Squat 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.
Enter total barbell weight and reach valid wide-stance depth
Keep the bar on the upper back, use a wide stance with toes turned out, descend until the hip crease reaches at least knee level, and stand fully. Do not count partials, box or pin reps, machine-guided reps, sumo deadlift mechanics, stance shifts, uncontrolled bounce, or assistance.
Enter one recent Barbell Sumo Deadlift result and one recent Barbell Sumo Squat 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 Sumo Squat — View the individual Barbell Sumo Squat 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.