Belt Squat vs Cable Sumo Squat Strength Standards
Compare your belt squat and cable 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.
Use each exercise's canonical input: Tested machine resistance and a whole number from 1 to 12 reps for Belt Squat and Weight used and a whole number from 1 to 12 reps for Cable Sumo Squat. Use a strict belt squat on one tested machine using consistent belt, stance, depth, support, and lockout and the selected cable resistance for the strict wide-stance cable sumo squat setup. 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.
Belt Squat vs Cable Sumo Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the belt squat and cable 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 belt squat and cable 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 Belt Squat / Cable 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 Belt Squat vs Cable Sumo Squat Standards
How to read the table: The first number is Belt Squat; the second is Cable 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 | 175 / 81 lb 79.4 / 36.7 kg | 221 / 118 lb 100.2 / 53.5 kg | 269 / 162 lb 122 / 73.5 kg | 316 / 210 lb 143.3 / 95.3 kg |
| 130 lb 59 kg | 185 / 85 lb 83.9 / 38.6 kg | 233 / 124 lb 105.7 / 56.2 kg | 283 / 171 lb 128.4 / 77.6 kg | 333 / 221 lb 151 / 100.2 kg |
| 140 lb 63.5 kg | 194 / 90 lb 88 / 40.8 kg | 245 / 131 lb 111.1 / 59.4 kg | 298 / 179 lb 135.2 / 81.2 kg | 350 / 233 lb 158.8 / 105.7 kg |
| 150 lb 68 kg | 203 / 94 lb 92.1 / 42.6 kg | 256 / 137 lb 116.1 / 62.1 kg | 312 / 188 lb 141.5 / 85.3 kg | 366 / 243 lb 166 / 110.2 kg |
| 160 lb 72.6 kg | 212 / 98 lb 96.2 / 44.5 kg | 268 / 143 lb 121.6 / 64.9 kg | 325 / 196 lb 147.4 / 88.9 kg | 383 / 254 lb 173.7 / 115.2 kg |
| 170 lb 77.1 kg | 221 / 102 lb 100.2 / 46.3 kg | 279 / 149 lb 126.6 / 67.6 kg | 339 / 204 lb 153.8 / 92.5 kg | 398 / 265 lb 180.5 / 120.2 kg |
| 180 lb 81.6 kg | 230 / 106 lb 104.3 / 48.1 kg | 289 / 154 lb 131.1 / 69.9 kg | 352 / 212 lb 159.7 / 96.2 kg | 414 / 275 lb 187.8 / 124.7 kg |
| 190 lb 86.2 kg | 238 / 110 lb 108 / 49.9 kg | 300 / 160 lb 136.1 / 72.6 kg | 365 / 220 lb 165.6 / 99.8 kg | 429 / 285 lb 194.6 / 129.3 kg |
| 200 lb 90.7 kg | 246 / 114 lb 111.6 / 51.7 kg | 310 / 166 lb 140.6 / 75.3 kg | 378 / 228 lb 171.5 / 103.4 kg | 444 / 295 lb 201.4 / 133.8 kg |
| 210 lb 95.3 kg | 254 / 118 lb 115.2 / 53.5 kg | 321 / 171 lb 145.6 / 77.6 kg | 390 / 235 lb 176.9 / 106.6 kg | 459 / 305 lb 208.2 / 138.3 kg |
| 220 lb 99.8 kg | 262 / 121 lb 118.8 / 54.9 kg | 331 / 176 lb 150.1 / 79.8 kg | 402 / 243 lb 182.3 / 110.2 kg | 473 / 314 lb 214.5 / 142.4 kg |
| 230 lb 104.3 kg | 270 / 125 lb 122.5 / 56.7 kg | 341 / 182 lb 154.7 / 82.6 kg | 415 / 250 lb 188.2 / 113.4 kg | 487 / 324 lb 220.9 / 147 kg |
| 240 lb 108.9 kg | 278 / 129 lb 126.1 / 58.5 kg | 351 / 187 lb 159.2 / 84.8 kg | 427 / 257 lb 193.7 / 116.6 kg | 501 / 333 lb 227.2 / 151 kg |
| 250 lb 113.4 kg | 286 / 132 lb 129.7 / 59.9 kg | 360 / 192 lb 163.3 / 87.1 kg | 438 / 264 lb 198.7 / 119.7 kg | 515 / 342 lb 233.6 / 155.1 kg |
| 260 lb 117.9 kg | 293 / 136 lb 132.9 / 61.7 kg | 370 / 197 lb 167.8 / 89.4 kg | 450 / 271 lb 204.1 / 122.9 kg | 529 / 351 lb 240 / 159.2 kg |
| 270 lb 122.5 kg | 301 / 139 lb 136.5 / 63 kg | 379 / 202 lb 171.9 / 91.6 kg | 461 / 278 lb 209.1 / 126.1 kg | 542 / 360 lb 245.8 / 163.3 kg |
| 280 lb 127 kg | 308 / 142 lb 139.7 / 64.4 kg | 388 / 207 lb 176 / 93.9 kg | 473 / 285 lb 214.5 / 129.3 kg | 556 / 369 lb 252.2 / 167.4 kg |
| 290 lb 131.5 kg | 316 / 146 lb 143.3 / 66.2 kg | 398 / 212 lb 180.5 / 96.2 kg | 484 / 292 lb 219.5 / 132.4 kg | 569 / 378 lb 258.1 / 171.5 kg |
| 300 lb 136.1 kg | 323 / 149 lb 146.5 / 67.6 kg | 407 / 217 lb 184.6 / 98.4 kg | 495 / 298 lb 224.5 / 135.2 kg | 582 / 386 lb 264 / 175.1 kg |
Women’s Belt Squat vs Cable Sumo Squat Standards
How to read the table: The first number is Belt Squat; the second is Cable 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 | 109 / 46 lb 49.4 / 20.9 kg | 137 / 69 lb 62.1 / 31.3 kg | 172 / 98 lb 78 / 44.5 kg | 206 / 128 lb 93.4 / 58.1 kg |
| 110 lb 49.9 kg | 116 / 49 lb 52.6 / 22.2 kg | 146 / 73 lb 66.2 / 33.1 kg | 183 / 105 lb 83 / 47.6 kg | 220 / 137 lb 99.8 / 62.1 kg |
| 120 lb 54.4 kg | 123 / 52 lb 55.8 / 23.6 kg | 155 / 78 lb 70.3 / 35.4 kg | 194 / 111 lb 88 / 50.3 kg | 233 / 145 lb 105.7 / 65.8 kg |
| 130 lb 59 kg | 130 / 55 lb 59 / 24.9 kg | 164 / 82 lb 74.4 / 37.2 kg | 205 / 117 lb 93 / 53.1 kg | 245 / 153 lb 111.1 / 69.4 kg |
| 140 lb 63.5 kg | 137 / 57 lb 62.1 / 25.9 kg | 172 / 86 lb 78 / 39 kg | 215 / 123 lb 97.5 / 55.8 kg | 258 / 160 lb 117 / 72.6 kg |
| 150 lb 68 kg | 143 / 60 lb 64.9 / 27.2 kg | 180 / 90 lb 81.6 / 40.8 kg | 225 / 129 lb 102.1 / 58.5 kg | 270 / 168 lb 122.5 / 76.2 kg |
| 160 lb 72.6 kg | 149 / 63 lb 67.6 / 28.6 kg | 188 / 94 lb 85.3 / 42.6 kg | 235 / 135 lb 106.6 / 61.2 kg | 282 / 175 lb 127.9 / 79.4 kg |
| 170 lb 77.1 kg | 155 / 65 lb 70.3 / 29.5 kg | 196 / 98 lb 88.9 / 44.5 kg | 245 / 140 lb 111.1 / 63.5 kg | 293 / 183 lb 132.9 / 83 kg |
| 180 lb 81.6 kg | 161 / 68 lb 73 / 30.8 kg | 203 / 102 lb 92.1 / 46.3 kg | 254 / 146 lb 115.2 / 66.2 kg | 305 / 190 lb 138.3 / 86.2 kg |
| 190 lb 86.2 kg | 167 / 70 lb 75.7 / 31.8 kg | 211 / 105 lb 95.7 / 47.6 kg | 263 / 151 lb 119.3 / 68.5 kg | 316 / 197 lb 143.3 / 89.4 kg |
| 200 lb 90.7 kg | 173 / 73 lb 78.5 / 33.1 kg | 218 / 109 lb 98.9 / 49.4 kg | 273 / 156 lb 123.8 / 70.8 kg | 327 / 204 lb 148.3 / 92.5 kg |
| 210 lb 95.3 kg | 179 / 75 lb 81.2 / 34 kg | 225 / 113 lb 102.1 / 51.3 kg | 282 / 161 lb 127.9 / 73 kg | 338 / 210 lb 153.3 / 95.3 kg |
| 220 lb 99.8 kg | 185 / 77 lb 83.9 / 34.9 kg | 232 / 116 lb 105.2 / 52.6 kg | 290 / 167 lb 131.5 / 75.7 kg | 349 / 217 lb 158.3 / 98.4 kg |
| 230 lb 104.3 kg | 190 / 80 lb 86.2 / 36.3 kg | 239 / 120 lb 108.4 / 54.4 kg | 299 / 172 lb 135.6 / 78 kg | 359 / 223 lb 162.8 / 101.2 kg |
| 240 lb 108.9 kg | 196 / 82 lb 88.9 / 37.2 kg | 246 / 123 lb 111.6 / 55.8 kg | 308 / 176 lb 139.7 / 79.8 kg | 369 / 230 lb 167.4 / 104.3 kg |
How Your Belt Squat vs Cable 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 belt squat strength level
The standards use the sex-specific external-resistance thresholds from the individual Belt 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 larger lifters are expected to move more machine resistance without requiring strength to increase pound for pound.
3. Find the cable sumo squat strength level
The standards use the sex-specific thresholds from the individual Cable 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 larger lifters are expected to lift 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 belt squat | Adjust belt squat targets to exact bodyweight with the two-thirds rule. |
| Rate the cable sumo squat | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Belt Squat and Cable 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 cable sumo squat standard is higher; below zero means the belt 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.
48 → 88.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable sumo squat standard minus the belt squat standard. A plus sign means the cable sumo squat standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −94 lb −42.7 kg | −103 lb −46.7 kg | −107 lb −48.5 kg | −106 lb −48 kg |
| 130 lb 59 kg | −100 lb −45.3 kg | −109 lb −49.5 kg | −112 lb −50.8 kg | −112 lb −50.8 kg |
| 140 lb 63.5 kg | −104 lb −47.2 kg | −114 lb −51.7 kg | −119 lb −54 kg | −117 lb −53.1 kg |
| 150 lb 68 kg | −109 lb −49.5 kg | −119 lb −54 kg | −124 lb −56.2 kg | −123 lb −55.8 kg |
| 160 lb 72.6 kg | −114 lb −51.7 kg | −125 lb −56.7 kg | −129 lb −58.5 kg | −129 lb −58.5 kg |
| 170 lb 77.1 kg | −119 lb −53.9 kg | −130 lb −59 kg | −135 lb −61.3 kg | −133 lb −60.3 kg |
| 180 lb 81.6 kg | −124 lb −56.2 kg | −135 lb −61.2 kg | −140 lb −63.5 kg | −139 lb −63.1 kg |
| 190 lb 86.2 kg | −128 lb −58.1 kg | −140 lb −63.5 kg | −145 lb −65.8 kg | −144 lb −65.3 kg |
| 200 lb 90.7 kg | −132 lb −59.9 kg | −144 lb −65.3 kg | −150 lb −68.1 kg | −149 lb −67.6 kg |
| 210 lb 95.3 kg | −136 lb −61.7 kg | −150 lb −68 kg | −155 lb −70.3 kg | −154 lb −69.9 kg |
| 220 lb 99.8 kg | −141 lb −63.9 kg | −155 lb −70.3 kg | −159 lb −72.1 kg | −159 lb −72.1 kg |
| 230 lb 104.3 kg | −145 lb −65.8 kg | −159 lb −72.1 kg | −165 lb −74.8 kg | −163 lb −73.9 kg |
| 240 lb 108.9 kg | −149 lb −67.6 kg | −164 lb −74.4 kg | −170 lb −77.1 kg | −168 lb −76.2 kg |
| 250 lb 113.4 kg | −154 lb −69.8 kg | −168 lb −76.2 kg | −174 lb −79 kg | −173 lb −78.5 kg |
| 260 lb 117.9 kg | −157 lb −71.2 kg | −173 lb −78.4 kg | −179 lb −81.2 kg | −178 lb −80.8 kg |
| 270 lb 122.5 kg | −162 lb −73.5 kg | −177 lb −80.3 kg | −183 lb −83 kg | −182 lb −82.5 kg |
| 280 lb 127 kg | −166 lb −75.3 kg | −181 lb −82.1 kg | −188 lb −85.2 kg | −187 lb −84.8 kg |
| 290 lb 131.5 kg | −170 lb −77.1 kg | −186 lb −84.3 kg | −192 lb −87.1 kg | −191 lb −86.6 kg |
| 300 lb 136.1 kg | −174 lb −78.9 kg | −190 lb −86.2 kg | −197 lb −89.3 kg | −196 lb −88.9 kg |
How Women’s Belt Squat and Cable 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.
35.3 → 63.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable sumo squat standard minus the belt squat standard. A plus sign means the cable sumo squat standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −63 lb −28.5 kg | −68 lb −30.8 kg | −74 lb −33.5 kg | −78 lb −35.3 kg |
| 110 lb 49.9 kg | −67 lb −30.4 kg | −73 lb −33.1 kg | −78 lb −35.4 kg | −83 lb −37.7 kg |
| 120 lb 54.4 kg | −71 lb −32.2 kg | −77 lb −34.9 kg | −83 lb −37.7 kg | −88 lb −39.9 kg |
| 130 lb 59 kg | −75 lb −34.1 kg | −82 lb −37.2 kg | −88 lb −39.9 kg | −92 lb −41.7 kg |
| 140 lb 63.5 kg | −80 lb −36.2 kg | −86 lb −39 kg | −92 lb −41.7 kg | −98 lb −44.4 kg |
| 150 lb 68 kg | −83 lb −37.7 kg | −90 lb −40.8 kg | −96 lb −43.6 kg | −102 lb −46.3 kg |
| 160 lb 72.6 kg | −86 lb −39 kg | −94 lb −42.7 kg | −100 lb −45.4 kg | −107 lb −48.5 kg |
| 170 lb 77.1 kg | −90 lb −40.8 kg | −98 lb −44.4 kg | −105 lb −47.6 kg | −110 lb −49.9 kg |
| 180 lb 81.6 kg | −93 lb −42.2 kg | −101 lb −45.8 kg | −108 lb −49 kg | −115 lb −52.1 kg |
| 190 lb 86.2 kg | −97 lb −43.9 kg | −106 lb −48.1 kg | −112 lb −50.8 kg | −119 lb −53.9 kg |
| 200 lb 90.7 kg | −100 lb −45.4 kg | −109 lb −49.5 kg | −117 lb −53 kg | −123 lb −55.8 kg |
| 210 lb 95.3 kg | −104 lb −47.2 kg | −112 lb −50.8 kg | −121 lb −54.9 kg | −128 lb −58 kg |
| 220 lb 99.8 kg | −108 lb −49 kg | −116 lb −52.6 kg | −123 lb −55.8 kg | −132 lb −59.9 kg |
| 230 lb 104.3 kg | −110 lb −49.9 kg | −119 lb −54 kg | −127 lb −57.6 kg | −136 lb −61.6 kg |
| 240 lb 108.9 kg | −114 lb −51.7 kg | −123 lb −55.8 kg | −132 lb −59.9 kg | −139 lb −63.1 kg |
Belt Squat and Cable Sumo Squat Exercises Used by This Calculator
This calculator uses a strict machine belt squat and a strict cable sumo squat test. Use strict canonical Belt Squat and Cable Sumo Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one belt squat machine and consistent setup
Enter the tested machine’s external resistance. Keep belt attachment, platform, stance, support, and depth consistent, descend under control, and stand to full knee and hip extension. Do not enter barbell squats, different machine conventions, hand-assisted reps, bounced reps, partial reps, or estimated lever force.
Use the canonical Cable Sumo Squat setup and load convention
the selected cable resistance for the strict wide-stance cable sumo squat setup valid Cable Sumo Squat reps squat through the approved wide-stance range and stand under control without deadlift drift, pull-through drift, hand assistance, or stack rebound Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Belt Squat result and one recent Cable Sumo Squat result
Use each exercise’s canonical input: Tested machine resistance and a whole number from 1 to 12 reps for Belt Squat and Weight used and a whole number from 1 to 12 reps for Cable Sumo Squat.
Related Tools
- Belt Squat — View the individual Belt Squat standards and next strength-level target.
- Cable Sumo Squat — View the individual Cable Sumo Squat 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.
- Safety Bar Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Back Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.