Barbell Sumo Squat vs Barbell Squat Strength Standards
Compare your barbell sumo squat and barbell 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 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 raw high-bar back squat with the bar on the traps, hip crease below the top of the knee, and a controlled full standing finish. 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 Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell sumo squat and barbell back 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 squat and barbell back 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 Squat / Barbell 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 Squat vs Barbell Squat Standards
How to read the table: The first number is Barbell Sumo Squat; the second is Barbell 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 | 160 / 244 lb 72.6 / 110.7 kg | 203 / 278 lb 92.1 / 126.1 kg | 252 / 314 lb 114.3 / 142.4 kg | 301 / 347 lb 136.5 / 157.4 kg |
| 130 lb 59 kg | 169 / 258 lb 76.7 / 117 kg | 214 / 293 lb 97.1 / 132.9 kg | 266 / 332 lb 120.7 / 150.6 kg | 318 / 366 lb 144.2 / 166 kg |
| 140 lb 63.5 kg | 178 / 271 lb 80.7 / 122.9 kg | 225 / 308 lb 102.1 / 139.7 kg | 279 / 348 lb 126.6 / 157.9 kg | 334 / 384 lb 151.5 / 174.2 kg |
| 150 lb 68 kg | 186 / 284 lb 84.4 / 128.8 kg | 236 / 322 lb 107 / 146.1 kg | 292 / 365 lb 132.4 / 165.6 kg | 349 / 402 lb 158.3 / 182.3 kg |
| 160 lb 72.6 kg | 194 / 296 lb 88 / 134.3 kg | 246 / 336 lb 111.6 / 152.4 kg | 305 / 381 lb 138.3 / 172.8 kg | 365 / 420 lb 165.6 / 190.5 kg |
| 170 lb 77.1 kg | 202 / 308 lb 91.6 / 139.7 kg | 256 / 350 lb 116.1 / 158.8 kg | 318 / 396 lb 144.2 / 179.6 kg | 380 / 437 lb 172.4 / 198.2 kg |
| 180 lb 81.6 kg | 210 / 320 lb 95.3 / 145.1 kg | 266 / 364 lb 120.7 / 165.1 kg | 330 / 412 lb 149.7 / 186.9 kg | 395 / 454 lb 179.2 / 205.9 kg |
| 190 lb 86.2 kg | 218 / 332 lb 98.9 / 150.6 kg | 276 / 377 lb 125.2 / 171 kg | 342 / 427 lb 155.1 / 193.7 kg | 409 / 471 lb 185.5 / 213.6 kg |
| 200 lb 90.7 kg | 226 / 344 lb 102.5 / 156 kg | 286 / 390 lb 129.7 / 176.9 kg | 354 / 442 lb 160.6 / 200.5 kg | 423 / 487 lb 191.9 / 220.9 kg |
| 210 lb 95.3 kg | 233 / 355 lb 105.7 / 161 kg | 295 / 403 lb 133.8 / 182.8 kg | 366 / 456 lb 166 / 206.8 kg | 437 / 503 lb 198.2 / 228.2 kg |
| 220 lb 99.8 kg | 240 / 366 lb 108.9 / 166 kg | 304 / 416 lb 137.9 / 188.7 kg | 377 / 471 lb 171 / 213.6 kg | 451 / 519 lb 204.6 / 235.4 kg |
| 230 lb 104.3 kg | 248 / 377 lb 112.5 / 171 kg | 313 / 428 lb 142 / 194.1 kg | 388 / 485 lb 176 / 220 kg | 465 / 535 lb 210.9 / 242.7 kg |
| 240 lb 108.9 kg | 255 / 388 lb 115.7 / 176 kg | 323 / 441 lb 146.5 / 200 kg | 400 / 499 lb 181.4 / 226.3 kg | 478 / 550 lb 216.8 / 249.5 kg |
| 250 lb 113.4 kg | 262 / 399 lb 118.8 / 181 kg | 331 / 453 lb 150.1 / 205.5 kg | 411 / 513 lb 186.4 / 232.7 kg | 491 / 566 lb 222.7 / 256.7 kg |
| 260 lb 117.9 kg | 269 / 409 lb 122 / 185.5 kg | 340 / 465 lb 154.2 / 210.9 kg | 422 / 526 lb 191.4 / 238.6 kg | 504 / 581 lb 228.6 / 263.5 kg |
| 270 lb 122.5 kg | 276 / 420 lb 125.2 / 190.5 kg | 349 / 477 lb 158.3 / 216.4 kg | 432 / 540 lb 196 / 244.9 kg | 517 / 595 lb 234.5 / 269.9 kg |
| 280 lb 127 kg | 282 / 430 lb 127.9 / 195 kg | 357 / 488 lb 161.9 / 221.4 kg | 443 / 553 lb 200.9 / 250.8 kg | 530 / 610 lb 240.4 / 276.7 kg |
| 290 lb 131.5 kg | 289 / 440 lb 131.1 / 199.6 kg | 366 / 500 lb 166 / 226.8 kg | 453 / 566 lb 205.5 / 256.7 kg | 542 / 624 lb 245.8 / 283 kg |
| 300 lb 136.1 kg | 296 / 450 lb 134.3 / 204.1 kg | 374 / 511 lb 169.6 / 231.8 kg | 464 / 579 lb 210.5 / 262.6 kg | 555 / 639 lb 251.7 / 289.8 kg |
Women’s Barbell Sumo Squat vs Barbell Squat Standards
How to read the table: The first number is Barbell Sumo Squat; the second is Barbell 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 | 98 / 143 lb 44.5 / 64.9 kg | 128 / 166 lb 58.1 / 75.3 kg | 163 / 197 lb 73.9 / 89.4 kg | 197 / 220 lb 89.4 / 99.8 kg |
| 110 lb 49.9 kg | 104 / 153 lb 47.2 / 69.4 kg | 137 / 177 lb 62.1 / 80.3 kg | 173 / 210 lb 78.5 / 95.3 kg | 210 / 234 lb 95.3 / 106.1 kg |
| 120 lb 54.4 kg | 110 / 162 lb 49.9 / 73.5 kg | 145 / 188 lb 65.8 / 85.3 kg | 184 / 222 lb 83.5 / 100.7 kg | 222 / 248 lb 100.7 / 112.5 kg |
| 130 lb 59 kg | 116 / 171 lb 52.6 / 77.6 kg | 153 / 198 lb 69.4 / 89.8 kg | 194 / 235 lb 88 / 106.6 kg | 235 / 262 lb 106.6 / 118.8 kg |
| 140 lb 63.5 kg | 122 / 180 lb 55.3 / 81.6 kg | 160 / 208 lb 72.6 / 94.3 kg | 203 / 246 lb 92.1 / 111.6 kg | 246 / 275 lb 111.6 / 124.7 kg |
| 150 lb 68 kg | 128 / 188 lb 58.1 / 85.3 kg | 168 / 218 lb 76.2 / 98.9 kg | 213 / 258 lb 96.6 / 117 kg | 258 / 288 lb 117 / 130.6 kg |
| 160 lb 72.6 kg | 134 / 196 lb 60.8 / 88.9 kg | 175 / 228 lb 79.4 / 103.4 kg | 222 / 269 lb 100.7 / 122 kg | 269 / 301 lb 122 / 136.5 kg |
| 170 lb 77.1 kg | 139 / 204 lb 63 / 92.5 kg | 183 / 237 lb 83 / 107.5 kg | 232 / 280 lb 105.2 / 127 kg | 280 / 313 lb 127 / 142 kg |
| 180 lb 81.6 kg | 145 / 212 lb 65.8 / 96.2 kg | 190 / 246 lb 86.2 / 111.6 kg | 241 / 291 lb 109.3 / 132 kg | 291 / 325 lb 132 / 147.4 kg |
| 190 lb 86.2 kg | 150 / 220 lb 68 / 99.8 kg | 197 / 255 lb 89.4 / 115.7 kg | 249 / 302 lb 112.9 / 137 kg | 302 / 337 lb 137 / 152.9 kg |
| 200 lb 90.7 kg | 155 / 228 lb 70.3 / 103.4 kg | 204 / 264 lb 92.5 / 119.7 kg | 258 / 313 lb 117 / 142 kg | 313 / 349 lb 142 / 158.3 kg |
| 210 lb 95.3 kg | 160 / 235 lb 72.6 / 106.6 kg | 210 / 273 lb 95.3 / 123.8 kg | 267 / 323 lb 121.1 / 146.5 kg | 323 / 360 lb 146.5 / 163.3 kg |
| 220 lb 99.8 kg | 165 / 243 lb 74.8 / 110.2 kg | 217 / 281 lb 98.4 / 127.5 kg | 275 / 333 lb 124.7 / 151 kg | 333 / 372 lb 151 / 168.7 kg |
| 230 lb 104.3 kg | 170 / 250 lb 77.1 / 113.4 kg | 223 / 290 lb 101.2 / 131.5 kg | 283 / 343 lb 128.4 / 155.6 kg | 343 / 383 lb 155.6 / 173.7 kg |
| 240 lb 108.9 kg | 175 / 257 lb 79.4 / 116.6 kg | 230 / 298 lb 104.3 / 135.2 kg | 291 / 353 lb 132 / 160.1 kg | 353 / 394 lb 160.1 / 178.7 kg |
How Your Barbell Sumo Squat vs Barbell 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 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 back squat strength level
The standards use the sex-specific high-bar, full-depth back squat thresholds from the individual tool after its approved two-thirds scaling migration. 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 larger lifters are expected to squat more 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 squat | Use total-barbell estimated max and adjust 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 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 back squat 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.
20.9 → 38.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell back squat standard minus the barbell sumo squat standard. A plus sign means the barbell back squat standard is higher. A minus sign means the barbell sumo squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +84 lb +38.1 kg | +75 lb +34 kg | +62 lb +28.1 kg | +46 lb +20.9 kg |
| 130 lb 59 kg | +89 lb +40.3 kg | +79 lb +35.8 kg | +66 lb +29.9 kg | +48 lb +21.8 kg |
| 140 lb 63.5 kg | +93 lb +42.2 kg | +83 lb +37.6 kg | +69 lb +31.3 kg | +50 lb +22.7 kg |
| 150 lb 68 kg | +98 lb +44.4 kg | +86 lb +39.1 kg | +73 lb +33.2 kg | +53 lb +24 kg |
| 160 lb 72.6 kg | +102 lb +46.3 kg | +90 lb +40.8 kg | +76 lb +34.5 kg | +55 lb +24.9 kg |
| 170 lb 77.1 kg | +106 lb +48.1 kg | +94 lb +42.7 kg | +78 lb +35.4 kg | +57 lb +25.8 kg |
| 180 lb 81.6 kg | +110 lb +49.8 kg | +98 lb +44.4 kg | +82 lb +37.2 kg | +59 lb +26.7 kg |
| 190 lb 86.2 kg | +114 lb +51.7 kg | +101 lb +45.8 kg | +85 lb +38.6 kg | +62 lb +28.1 kg |
| 200 lb 90.7 kg | +118 lb +53.5 kg | +104 lb +47.2 kg | +88 lb +39.9 kg | +64 lb +29 kg |
| 210 lb 95.3 kg | +122 lb +55.3 kg | +108 lb +49 kg | +90 lb +40.8 kg | +66 lb +30 kg |
| 220 lb 99.8 kg | +126 lb +57.1 kg | +112 lb +50.8 kg | +94 lb +42.6 kg | +68 lb +30.8 kg |
| 230 lb 104.3 kg | +129 lb +58.5 kg | +115 lb +52.1 kg | +97 lb +44 kg | +70 lb +31.8 kg |
| 240 lb 108.9 kg | +133 lb +60.3 kg | +118 lb +53.5 kg | +99 lb +44.9 kg | +72 lb +32.7 kg |
| 250 lb 113.4 kg | +137 lb +62.2 kg | +122 lb +55.4 kg | +102 lb +46.3 kg | +75 lb +34 kg |
| 260 lb 117.9 kg | +140 lb +63.5 kg | +125 lb +56.7 kg | +104 lb +47.2 kg | +77 lb +34.9 kg |
| 270 lb 122.5 kg | +144 lb +65.3 kg | +128 lb +58.1 kg | +108 lb +48.9 kg | +78 lb +35.4 kg |
| 280 lb 127 kg | +148 lb +67.1 kg | +131 lb +59.5 kg | +110 lb +49.9 kg | +80 lb +36.3 kg |
| 290 lb 131.5 kg | +151 lb +68.5 kg | +134 lb +60.8 kg | +113 lb +51.2 kg | +82 lb +37.2 kg |
| 300 lb 136.1 kg | +154 lb +69.8 kg | +137 lb +62.2 kg | +115 lb +52.1 kg | +84 lb +38.1 kg |
How Women’s Barbell Sumo Squat and Barbell 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.
10.4 → 18.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell back squat standard minus the barbell sumo squat standard. A plus sign means the barbell back squat standard is higher. A minus sign means the barbell sumo squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +45 lb +20.4 kg | +38 lb +17.2 kg | +34 lb +15.5 kg | +23 lb +10.4 kg |
| 110 lb 49.9 kg | +49 lb +22.2 kg | +40 lb +18.2 kg | +37 lb +16.8 kg | +24 lb +10.8 kg |
| 120 lb 54.4 kg | +52 lb +23.6 kg | +43 lb +19.5 kg | +38 lb +17.2 kg | +26 lb +11.8 kg |
| 130 lb 59 kg | +55 lb +25 kg | +45 lb +20.4 kg | +41 lb +18.6 kg | +27 lb +12.2 kg |
| 140 lb 63.5 kg | +58 lb +26.3 kg | +48 lb +21.7 kg | +43 lb +19.5 kg | +29 lb +13.1 kg |
| 150 lb 68 kg | +60 lb +27.2 kg | +50 lb +22.7 kg | +45 lb +20.4 kg | +30 lb +13.6 kg |
| 160 lb 72.6 kg | +62 lb +28.1 kg | +53 lb +24 kg | +47 lb +21.3 kg | +32 lb +14.5 kg |
| 170 lb 77.1 kg | +65 lb +29.5 kg | +54 lb +24.5 kg | +48 lb +21.8 kg | +33 lb +15 kg |
| 180 lb 81.6 kg | +67 lb +30.4 kg | +56 lb +25.4 kg | +50 lb +22.7 kg | +34 lb +15.4 kg |
| 190 lb 86.2 kg | +70 lb +31.8 kg | +58 lb +26.3 kg | +53 lb +24.1 kg | +35 lb +15.9 kg |
| 200 lb 90.7 kg | +73 lb +33.1 kg | +60 lb +27.2 kg | +55 lb +25 kg | +36 lb +16.3 kg |
| 210 lb 95.3 kg | +75 lb +34 kg | +63 lb +28.5 kg | +56 lb +25.4 kg | +37 lb +16.8 kg |
| 220 lb 99.8 kg | +78 lb +35.4 kg | +64 lb +29.1 kg | +58 lb +26.3 kg | +39 lb +17.7 kg |
| 230 lb 104.3 kg | +80 lb +36.3 kg | +67 lb +30.3 kg | +60 lb +27.2 kg | +40 lb +18.1 kg |
| 240 lb 108.9 kg | +82 lb +37.2 kg | +68 lb +30.9 kg | +62 lb +28.1 kg | +41 lb +18.6 kg |
Barbell Sumo Squat and Barbell Squat Exercises Used by This Calculator
This calculator uses a strict wide-stance barbell sumo squat and a full-depth high-bar back squat. Use strict canonical Barbell Sumo Squat and Barbell Squat 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 raw high-bar squat below parallel
Enter the bar plus all plates. Keep the bar high on the traps, descend until the hip crease passes below the top of the knee, and stand to full hip and knee extension. Do not enter per-side plates, low-bar, box, pin, partial, Smith-machine, hack-squat, wrapped, suited, or assisted results.
Enter one recent Barbell Sumo Squat result and one recent Barbell Squat 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 Back Squat (High-Bar, Full Depth) — View the individual Barbell Squat standards and next strength-level target.
- 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.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.