Barbell Sumo Squat vs Barbell Deadlift Strength Standards
Compare your barbell sumo squat 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 working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict wide-stance barbell back squat to at least hip-crease-at-knee-level depth and full standing lockout 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 Squat vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell sumo squat 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 squat 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 Squat / 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 Squat vs Barbell Deadlift Standards
How to read the table: The first number is Barbell Sumo Squat; 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 | 160 / 252 lb 72.6 / 114.3 kg | 203 / 322 lb 92.1 / 146.1 kg | 252 / 371 lb 114.3 / 168.3 kg | 301 / 420 lb 136.5 / 190.5 kg |
| 130 lb 59 kg | 169 / 266 lb 76.7 / 120.7 kg | 214 / 339 lb 97.1 / 153.8 kg | 266 / 391 lb 120.7 / 177.4 kg | 318 / 443 lb 144.2 / 200.9 kg |
| 140 lb 63.5 kg | 178 / 279 lb 80.7 / 126.6 kg | 225 / 357 lb 102.1 / 161.9 kg | 279 / 411 lb 126.6 / 186.4 kg | 334 / 465 lb 151.5 / 210.9 kg |
| 150 lb 68 kg | 186 / 292 lb 84.4 / 132.4 kg | 236 / 373 lb 107 / 169.2 kg | 292 / 431 lb 132.4 / 195.5 kg | 349 / 487 lb 158.3 / 220.9 kg |
| 160 lb 72.6 kg | 194 / 305 lb 88 / 138.3 kg | 246 / 390 lb 111.6 / 176.9 kg | 305 / 449 lb 138.3 / 203.7 kg | 365 / 508 lb 165.6 / 230.4 kg |
| 170 lb 77.1 kg | 202 / 318 lb 91.6 / 144.2 kg | 256 / 406 lb 116.1 / 184.2 kg | 318 / 468 lb 144.2 / 212.3 kg | 380 / 529 lb 172.4 / 240 kg |
| 180 lb 81.6 kg | 210 / 330 lb 95.3 / 149.7 kg | 266 / 422 lb 120.7 / 191.4 kg | 330 / 486 lb 149.7 / 220.4 kg | 395 / 550 lb 179.2 / 249.5 kg |
| 190 lb 86.2 kg | 218 / 342 lb 98.9 / 155.1 kg | 276 / 437 lb 125.2 / 198.2 kg | 342 / 504 lb 155.1 / 228.6 kg | 409 / 570 lb 185.5 / 258.5 kg |
| 200 lb 90.7 kg | 226 / 354 lb 102.5 / 160.6 kg | 286 / 452 lb 129.7 / 205 kg | 354 / 522 lb 160.6 / 236.8 kg | 423 / 590 lb 191.9 / 267.6 kg |
| 210 lb 95.3 kg | 233 / 366 lb 105.7 / 166 kg | 295 / 467 lb 133.8 / 211.8 kg | 366 / 539 lb 166 / 244.5 kg | 437 / 609 lb 198.2 / 276.2 kg |
| 220 lb 99.8 kg | 240 / 377 lb 108.9 / 171 kg | 304 / 482 lb 137.9 / 218.6 kg | 377 / 556 lb 171 / 252.2 kg | 451 / 629 lb 204.6 / 285.3 kg |
| 230 lb 104.3 kg | 248 / 388 lb 112.5 / 176 kg | 313 / 496 lb 142 / 225 kg | 388 / 572 lb 176 / 259.5 kg | 465 / 647 lb 210.9 / 293.5 kg |
| 240 lb 108.9 kg | 255 / 400 lb 115.7 / 181.4 kg | 323 / 511 lb 146.5 / 231.8 kg | 400 / 589 lb 181.4 / 267.2 kg | 478 / 666 lb 216.8 / 302.1 kg |
| 250 lb 113.4 kg | 262 / 411 lb 118.8 / 186.4 kg | 331 / 525 lb 150.1 / 238.1 kg | 411 / 605 lb 186.4 / 274.4 kg | 491 / 684 lb 222.7 / 310.3 kg |
| 260 lb 117.9 kg | 269 / 422 lb 122 / 191.4 kg | 340 / 539 lb 154.2 / 244.5 kg | 422 / 621 lb 191.4 / 281.7 kg | 504 / 703 lb 228.6 / 318.9 kg |
| 270 lb 122.5 kg | 276 / 432 lb 125.2 / 196 kg | 349 / 552 lb 158.3 / 250.4 kg | 432 / 637 lb 196 / 288.9 kg | 517 / 720 lb 234.5 / 326.6 kg |
| 280 lb 127 kg | 282 / 443 lb 127.9 / 200.9 kg | 357 / 566 lb 161.9 / 256.7 kg | 443 / 653 lb 200.9 / 296.2 kg | 530 / 738 lb 240.4 / 334.8 kg |
| 290 lb 131.5 kg | 289 / 453 lb 131.1 / 205.5 kg | 366 / 579 lb 166 / 262.6 kg | 453 / 668 lb 205.5 / 303 kg | 542 / 756 lb 245.8 / 342.9 kg |
| 300 lb 136.1 kg | 296 / 464 lb 134.3 / 210.5 kg | 374 / 593 lb 169.6 / 269 kg | 464 / 683 lb 210.5 / 309.8 kg | 555 / 773 lb 251.7 / 350.6 kg |
Women’s Barbell Sumo Squat vs Barbell Deadlift Standards
How to read the table: The first number is Barbell Sumo Squat; 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 | 98 / 149 lb 44.5 / 67.6 kg | 128 / 201 lb 58.1 / 91.2 kg | 163 / 240 lb 73.9 / 108.9 kg | 197 / 275 lb 89.4 / 124.7 kg |
| 110 lb 49.9 kg | 104 / 159 lb 47.2 / 72.1 kg | 137 / 214 lb 62.1 / 97.1 kg | 173 / 256 lb 78.5 / 116.1 kg | 210 / 293 lb 95.3 / 132.9 kg |
| 120 lb 54.4 kg | 110 / 168 lb 49.9 / 76.2 kg | 145 / 227 lb 65.8 / 103 kg | 184 / 271 lb 83.5 / 122.9 kg | 222 / 310 lb 100.7 / 140.6 kg |
| 130 lb 59 kg | 116 / 177 lb 52.6 / 80.3 kg | 153 / 239 lb 69.4 / 108.4 kg | 194 / 286 lb 88 / 129.7 kg | 235 / 327 lb 106.6 / 148.3 kg |
| 140 lb 63.5 kg | 122 / 186 lb 55.3 / 84.4 kg | 160 / 251 lb 72.6 / 113.9 kg | 203 / 301 lb 92.1 / 136.5 kg | 246 / 344 lb 111.6 / 156 kg |
| 150 lb 68 kg | 128 / 195 lb 58.1 / 88.5 kg | 168 / 263 lb 76.2 / 119.3 kg | 213 / 315 lb 96.6 / 142.9 kg | 258 / 360 lb 117 / 163.3 kg |
| 160 lb 72.6 kg | 134 / 204 lb 60.8 / 92.5 kg | 175 / 275 lb 79.4 / 124.7 kg | 222 / 329 lb 100.7 / 149.2 kg | 269 / 376 lb 122 / 170.6 kg |
| 170 lb 77.1 kg | 139 / 212 lb 63 / 96.2 kg | 183 / 286 lb 83 / 129.7 kg | 232 / 342 lb 105.2 / 155.1 kg | 280 / 391 lb 127 / 177.4 kg |
| 180 lb 81.6 kg | 145 / 220 lb 65.8 / 99.8 kg | 190 / 297 lb 86.2 / 134.7 kg | 241 / 356 lb 109.3 / 161.5 kg | 291 / 407 lb 132 / 184.6 kg |
| 190 lb 86.2 kg | 150 / 228 lb 68 / 103.4 kg | 197 / 308 lb 89.4 / 139.7 kg | 249 / 369 lb 112.9 / 167.4 kg | 302 / 421 lb 137 / 191 kg |
| 200 lb 90.7 kg | 155 / 236 lb 70.3 / 107 kg | 204 / 319 lb 92.5 / 144.7 kg | 258 / 382 lb 117 / 173.3 kg | 313 / 436 lb 142 / 197.8 kg |
| 210 lb 95.3 kg | 160 / 244 lb 72.6 / 110.7 kg | 210 / 329 lb 95.3 / 149.2 kg | 267 / 394 lb 121.1 / 178.7 kg | 323 / 451 lb 146.5 / 204.6 kg |
| 220 lb 99.8 kg | 165 / 252 lb 74.8 / 114.3 kg | 217 / 340 lb 98.4 / 154.2 kg | 275 / 407 lb 124.7 / 184.6 kg | 333 / 465 lb 151 / 210.9 kg |
| 230 lb 104.3 kg | 170 / 259 lb 77.1 / 117.5 kg | 223 / 350 lb 101.2 / 158.8 kg | 283 / 419 lb 128.4 / 190.1 kg | 343 / 479 lb 155.6 / 217.3 kg |
| 240 lb 108.9 kg | 175 / 267 lb 79.4 / 121.1 kg | 230 / 360 lb 104.3 / 163.3 kg | 291 / 431 lb 132 / 195.5 kg | 353 / 492 lb 160.1 / 223.2 kg |
How Your Barbell Sumo Squat 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 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.
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 squat | Adjust barbell sumo squat 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 Squat 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 squat 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.
54 → 98.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the barbell sumo squat standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the barbell sumo squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +92 lb +41.7 kg | +119 lb +54 kg | +119 lb +54 kg | +119 lb +54 kg |
| 130 lb 59 kg | +97 lb +44 kg | +125 lb +56.7 kg | +125 lb +56.7 kg | +125 lb +56.7 kg |
| 140 lb 63.5 kg | +101 lb +45.9 kg | +132 lb +59.8 kg | +132 lb +59.8 kg | +131 lb +59.4 kg |
| 150 lb 68 kg | +106 lb +48 kg | +137 lb +62.2 kg | +139 lb +63.1 kg | +138 lb +62.6 kg |
| 160 lb 72.6 kg | +111 lb +50.3 kg | +144 lb +65.3 kg | +144 lb +65.4 kg | +143 lb +64.8 kg |
| 170 lb 77.1 kg | +116 lb +52.6 kg | +150 lb +68.1 kg | +150 lb +68.1 kg | +149 lb +67.6 kg |
| 180 lb 81.6 kg | +120 lb +54.4 kg | +156 lb +70.7 kg | +156 lb +70.7 kg | +155 lb +70.3 kg |
| 190 lb 86.2 kg | +124 lb +56.2 kg | +161 lb +73 kg | +162 lb +73.5 kg | +161 lb +73 kg |
| 200 lb 90.7 kg | +128 lb +58.1 kg | +166 lb +75.3 kg | +168 lb +76.2 kg | +167 lb +75.7 kg |
| 210 lb 95.3 kg | +133 lb +60.3 kg | +172 lb +78 kg | +173 lb +78.5 kg | +172 lb +78 kg |
| 220 lb 99.8 kg | +137 lb +62.1 kg | +178 lb +80.7 kg | +179 lb +81.2 kg | +178 lb +80.7 kg |
| 230 lb 104.3 kg | +140 lb +63.5 kg | +183 lb +83 kg | +184 lb +83.5 kg | +182 lb +82.6 kg |
| 240 lb 108.9 kg | +145 lb +65.7 kg | +188 lb +85.3 kg | +189 lb +85.8 kg | +188 lb +85.3 kg |
| 250 lb 113.4 kg | +149 lb +67.6 kg | +194 lb +88 kg | +194 lb +88 kg | +193 lb +87.6 kg |
| 260 lb 117.9 kg | +153 lb +69.4 kg | +199 lb +90.3 kg | +199 lb +90.3 kg | +199 lb +90.3 kg |
| 270 lb 122.5 kg | +156 lb +70.8 kg | +203 lb +92.1 kg | +205 lb +92.9 kg | +203 lb +92.1 kg |
| 280 lb 127 kg | +161 lb +73 kg | +209 lb +94.8 kg | +210 lb +95.3 kg | +208 lb +94.4 kg |
| 290 lb 131.5 kg | +164 lb +74.4 kg | +213 lb +96.6 kg | +215 lb +97.5 kg | +214 lb +97.1 kg |
| 300 lb 136.1 kg | +168 lb +76.2 kg | +219 lb +99.4 kg | +219 lb +99.3 kg | +218 lb +98.9 kg |
How Women’s Barbell Sumo Squat 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.
35.3 → 63.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the barbell sumo squat standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the barbell sumo squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +51 lb +23.1 kg | +73 lb +33.1 kg | +77 lb +35 kg | +78 lb +35.3 kg |
| 110 lb 49.9 kg | +55 lb +24.9 kg | +77 lb +35 kg | +83 lb +37.6 kg | +83 lb +37.6 kg |
| 120 lb 54.4 kg | +58 lb +26.3 kg | +82 lb +37.2 kg | +87 lb +39.4 kg | +88 lb +39.9 kg |
| 130 lb 59 kg | +61 lb +27.7 kg | +86 lb +39 kg | +92 lb +41.7 kg | +92 lb +41.7 kg |
| 140 lb 63.5 kg | +64 lb +29.1 kg | +91 lb +41.3 kg | +98 lb +44.4 kg | +98 lb +44.4 kg |
| 150 lb 68 kg | +67 lb +30.4 kg | +95 lb +43.1 kg | +102 lb +46.3 kg | +102 lb +46.3 kg |
| 160 lb 72.6 kg | +70 lb +31.7 kg | +100 lb +45.3 kg | +107 lb +48.5 kg | +107 lb +48.6 kg |
| 170 lb 77.1 kg | +73 lb +33.2 kg | +103 lb +46.7 kg | +110 lb +49.9 kg | +111 lb +50.4 kg |
| 180 lb 81.6 kg | +75 lb +34 kg | +107 lb +48.5 kg | +115 lb +52.2 kg | +116 lb +52.6 kg |
| 190 lb 86.2 kg | +78 lb +35.4 kg | +111 lb +50.3 kg | +120 lb +54.5 kg | +119 lb +54 kg |
| 200 lb 90.7 kg | +81 lb +36.7 kg | +115 lb +52.2 kg | +124 lb +56.3 kg | +123 lb +55.8 kg |
| 210 lb 95.3 kg | +84 lb +38.1 kg | +119 lb +53.9 kg | +127 lb +57.6 kg | +128 lb +58.1 kg |
| 220 lb 99.8 kg | +87 lb +39.5 kg | +123 lb +55.8 kg | +132 lb +59.9 kg | +132 lb +59.9 kg |
| 230 lb 104.3 kg | +89 lb +40.4 kg | +127 lb +57.6 kg | +136 lb +61.7 kg | +136 lb +61.7 kg |
| 240 lb 108.9 kg | +92 lb +41.7 kg | +130 lb +59 kg | +140 lb +63.5 kg | +139 lb +63.1 kg |
Barbell Sumo Squat and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict wide-stance barbell sumo squat and a conventional barbell deadlift. Use strict canonical Barbell Sumo Squat and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
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 Squat result and one recent Barbell Deadlift result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Sumo Squat — View the individual Barbell Sumo Squat standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Squat 1RM Calculator — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Box Squats — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Safety Bar Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.