Dumbbell Sumo Squat vs Barbell Deadlift Strength Standards
Compare your dumbbell 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.
Use each exercise's canonical input: External load for Dumbbell Sumo Squat and Total barbell weight for Barbell Deadlift. Use a strict, repeatable dumbbell sumo squat 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.
Dumbbell Sumo Squat vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell 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 dumbbell 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 Dumbbell 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 Dumbbell Sumo Squat vs Barbell Deadlift Standards
How to read the table: The first number is Dumbbell 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 | 84 / 252 lb 38.1 / 114.3 kg | 120 / 322 lb 54.4 / 146.1 kg | 162 / 371 lb 73.5 / 168.3 kg | 204 / 420 lb 92.5 / 190.5 kg |
| 130 lb 59 kg | 89 / 266 lb 40.4 / 120.7 kg | 127 / 339 lb 57.6 / 153.8 kg | 171 / 391 lb 77.6 / 177.4 kg | 215 / 443 lb 97.5 / 200.9 kg |
| 140 lb 63.5 kg | 93 / 279 lb 42.2 / 126.6 kg | 133 / 357 lb 60.3 / 161.9 kg | 179 / 411 lb 81.2 / 186.4 kg | 226 / 465 lb 102.5 / 210.9 kg |
| 150 lb 68 kg | 97 / 292 lb 44 / 132.4 kg | 139 / 373 lb 63 / 169.2 kg | 188 / 431 lb 85.3 / 195.5 kg | 237 / 487 lb 107.5 / 220.9 kg |
| 160 lb 72.6 kg | 102 / 305 lb 46.3 / 138.3 kg | 145 / 390 lb 65.8 / 176.9 kg | 196 / 449 lb 88.9 / 203.7 kg | 247 / 508 lb 112 / 230.4 kg |
| 170 lb 77.1 kg | 106 / 318 lb 48.1 / 144.2 kg | 151 / 406 lb 68.5 / 184.2 kg | 204 / 468 lb 92.5 / 212.3 kg | 257 / 529 lb 116.6 / 240 kg |
| 180 lb 81.6 kg | 110 / 330 lb 49.9 / 149.7 kg | 157 / 422 lb 71.2 / 191.4 kg | 212 / 486 lb 96.2 / 220.4 kg | 267 / 550 lb 121.1 / 249.5 kg |
| 190 lb 86.2 kg | 114 / 342 lb 51.7 / 155.1 kg | 163 / 437 lb 73.9 / 198.2 kg | 220 / 504 lb 99.8 / 228.6 kg | 277 / 570 lb 125.6 / 258.5 kg |
| 200 lb 90.7 kg | 118 / 354 lb 53.5 / 160.6 kg | 169 / 452 lb 76.7 / 205 kg | 228 / 522 lb 103.4 / 236.8 kg | 287 / 590 lb 130.2 / 267.6 kg |
| 210 lb 95.3 kg | 122 / 366 lb 55.3 / 166 kg | 174 / 467 lb 78.9 / 211.8 kg | 235 / 539 lb 106.6 / 244.5 kg | 296 / 609 lb 134.3 / 276.2 kg |
| 220 lb 99.8 kg | 126 / 377 lb 57.2 / 171 kg | 180 / 482 lb 81.6 / 218.6 kg | 243 / 556 lb 110.2 / 252.2 kg | 305 / 629 lb 138.3 / 285.3 kg |
| 230 lb 104.3 kg | 129 / 388 lb 58.5 / 176 kg | 185 / 496 lb 83.9 / 225 kg | 250 / 572 lb 113.4 / 259.5 kg | 315 / 647 lb 142.9 / 293.5 kg |
| 240 lb 108.9 kg | 133 / 400 lb 60.3 / 181.4 kg | 190 / 511 lb 86.2 / 231.8 kg | 257 / 589 lb 116.6 / 267.2 kg | 324 / 666 lb 147 / 302.1 kg |
| 250 lb 113.4 kg | 137 / 411 lb 62.1 / 186.4 kg | 196 / 525 lb 88.9 / 238.1 kg | 264 / 605 lb 119.7 / 274.4 kg | 333 / 684 lb 151 / 310.3 kg |
| 260 lb 117.9 kg | 141 / 422 lb 64 / 191.4 kg | 201 / 539 lb 91.2 / 244.5 kg | 271 / 621 lb 122.9 / 281.7 kg | 341 / 703 lb 154.7 / 318.9 kg |
| 270 lb 122.5 kg | 144 / 432 lb 65.3 / 196 kg | 206 / 552 lb 93.4 / 250.4 kg | 278 / 637 lb 126.1 / 288.9 kg | 350 / 720 lb 158.8 / 326.6 kg |
| 280 lb 127 kg | 148 / 443 lb 67.1 / 200.9 kg | 211 / 566 lb 95.7 / 256.7 kg | 285 / 653 lb 129.3 / 296.2 kg | 359 / 738 lb 162.8 / 334.8 kg |
| 290 lb 131.5 kg | 151 / 453 lb 68.5 / 205.5 kg | 216 / 579 lb 98 / 262.6 kg | 292 / 668 lb 132.4 / 303 kg | 367 / 756 lb 166.5 / 342.9 kg |
| 300 lb 136.1 kg | 155 / 464 lb 70.3 / 210.5 kg | 221 / 593 lb 100.2 / 269 kg | 298 / 683 lb 135.2 / 309.8 kg | 376 / 773 lb 170.6 / 350.6 kg |
Women’s Dumbbell Sumo Squat vs Barbell Deadlift Standards
How to read the table: The first number is Dumbbell 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 | 48 / 149 lb 21.8 / 67.6 kg | 71 / 201 lb 32.2 / 91.2 kg | 98 / 240 lb 44.5 / 108.9 kg | 126 / 275 lb 57.2 / 124.7 kg |
| 110 lb 49.9 kg | 51 / 159 lb 23.1 / 72.1 kg | 76 / 214 lb 34.5 / 97.1 kg | 105 / 256 lb 47.6 / 116.1 kg | 134 / 293 lb 60.8 / 132.9 kg |
| 120 lb 54.4 kg | 54 / 168 lb 24.5 / 76.2 kg | 80 / 227 lb 36.3 / 103 kg | 111 / 271 lb 50.3 / 122.9 kg | 142 / 310 lb 64.4 / 140.6 kg |
| 130 lb 59 kg | 57 / 177 lb 25.9 / 80.3 kg | 85 / 239 lb 38.6 / 108.4 kg | 117 / 286 lb 53.1 / 129.7 kg | 150 / 327 lb 68 / 148.3 kg |
| 140 lb 63.5 kg | 60 / 186 lb 27.2 / 84.4 kg | 89 / 251 lb 40.4 / 113.9 kg | 123 / 301 lb 55.8 / 136.5 kg | 158 / 344 lb 71.7 / 156 kg |
| 150 lb 68 kg | 63 / 195 lb 28.6 / 88.5 kg | 93 / 263 lb 42.2 / 119.3 kg | 129 / 315 lb 58.5 / 142.9 kg | 165 / 360 lb 74.8 / 163.3 kg |
| 160 lb 72.6 kg | 66 / 204 lb 29.9 / 92.5 kg | 97 / 275 lb 44 / 124.7 kg | 135 / 329 lb 61.2 / 149.2 kg | 172 / 376 lb 78 / 170.6 kg |
| 170 lb 77.1 kg | 68 / 212 lb 30.8 / 96.2 kg | 101 / 286 lb 45.8 / 129.7 kg | 140 / 342 lb 63.5 / 155.1 kg | 179 / 391 lb 81.2 / 177.4 kg |
| 180 lb 81.6 kg | 71 / 220 lb 32.2 / 99.8 kg | 105 / 297 lb 47.6 / 134.7 kg | 146 / 356 lb 66.2 / 161.5 kg | 186 / 407 lb 84.4 / 184.6 kg |
| 190 lb 86.2 kg | 74 / 228 lb 33.6 / 103.4 kg | 109 / 308 lb 49.4 / 139.7 kg | 151 / 369 lb 68.5 / 167.4 kg | 193 / 421 lb 87.5 / 191 kg |
| 200 lb 90.7 kg | 76 / 236 lb 34.5 / 107 kg | 113 / 319 lb 51.3 / 144.7 kg | 156 / 382 lb 70.8 / 173.3 kg | 200 / 436 lb 90.7 / 197.8 kg |
| 210 lb 95.3 kg | 79 / 244 lb 35.8 / 110.7 kg | 116 / 329 lb 52.6 / 149.2 kg | 161 / 394 lb 73 / 178.7 kg | 206 / 451 lb 93.4 / 204.6 kg |
| 220 lb 99.8 kg | 81 / 252 lb 36.7 / 114.3 kg | 120 / 340 lb 54.4 / 154.2 kg | 167 / 407 lb 75.7 / 184.6 kg | 213 / 465 lb 96.6 / 210.9 kg |
| 230 lb 104.3 kg | 84 / 259 lb 38.1 / 117.5 kg | 124 / 350 lb 56.2 / 158.8 kg | 172 / 419 lb 78 / 190.1 kg | 219 / 479 lb 99.3 / 217.3 kg |
| 240 lb 108.9 kg | 86 / 267 lb 39 / 121.1 kg | 127 / 360 lb 57.6 / 163.3 kg | 176 / 431 lb 79.8 / 195.5 kg | 226 / 492 lb 102.5 / 223.2 kg |
How Your Dumbbell 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 dumbbell sumo squat strength level
The standards use the sex-specific targets from the individual Dumbbell 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 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 dumbbell sumo squat | Adjust dumbbell 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 Dumbbell 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 dumbbell 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.
98 → 180 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the dumbbell sumo squat standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the dumbbell sumo squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +168 lb +76.2 kg | +202 lb +91.7 kg | +209 lb +94.8 kg | +216 lb +98 kg |
| 130 lb 59 kg | +177 lb +80.3 kg | +212 lb +96.2 kg | +220 lb +99.8 kg | +228 lb +103.4 kg |
| 140 lb 63.5 kg | +186 lb +84.4 kg | +224 lb +101.6 kg | +232 lb +105.2 kg | +239 lb +108.4 kg |
| 150 lb 68 kg | +195 lb +88.4 kg | +234 lb +106.2 kg | +243 lb +110.2 kg | +250 lb +113.4 kg |
| 160 lb 72.6 kg | +203 lb +92 kg | +245 lb +111.1 kg | +253 lb +114.8 kg | +261 lb +118.4 kg |
| 170 lb 77.1 kg | +212 lb +96.1 kg | +255 lb +115.7 kg | +264 lb +119.8 kg | +272 lb +123.4 kg |
| 180 lb 81.6 kg | +220 lb +99.8 kg | +265 lb +120.2 kg | +274 lb +124.2 kg | +283 lb +128.4 kg |
| 190 lb 86.2 kg | +228 lb +103.4 kg | +274 lb +124.3 kg | +284 lb +128.8 kg | +293 lb +132.9 kg |
| 200 lb 90.7 kg | +236 lb +107.1 kg | +283 lb +128.3 kg | +294 lb +133.4 kg | +303 lb +137.4 kg |
| 210 lb 95.3 kg | +244 lb +110.7 kg | +293 lb +132.9 kg | +304 lb +137.9 kg | +313 lb +141.9 kg |
| 220 lb 99.8 kg | +251 lb +113.8 kg | +302 lb +137 kg | +313 lb +142 kg | +324 lb +147 kg |
| 230 lb 104.3 kg | +259 lb +117.5 kg | +311 lb +141.1 kg | +322 lb +146.1 kg | +332 lb +150.6 kg |
| 240 lb 108.9 kg | +267 lb +121.1 kg | +321 lb +145.6 kg | +332 lb +150.6 kg | +342 lb +155.1 kg |
| 250 lb 113.4 kg | +274 lb +124.3 kg | +329 lb +149.2 kg | +341 lb +154.7 kg | +351 lb +159.3 kg |
| 260 lb 117.9 kg | +281 lb +127.4 kg | +338 lb +153.3 kg | +350 lb +158.8 kg | +362 lb +164.2 kg |
| 270 lb 122.5 kg | +288 lb +130.7 kg | +346 lb +157 kg | +359 lb +162.8 kg | +370 lb +167.8 kg |
| 280 lb 127 kg | +295 lb +133.8 kg | +355 lb +161 kg | +368 lb +166.9 kg | +379 lb +172 kg |
| 290 lb 131.5 kg | +302 lb +137 kg | +363 lb +164.6 kg | +376 lb +170.6 kg | +389 lb +176.4 kg |
| 300 lb 136.1 kg | +309 lb +140.2 kg | +372 lb +168.8 kg | +385 lb +174.6 kg | +397 lb +180 kg |
How Women’s Dumbbell 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.
67.5 → 120.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the dumbbell sumo squat standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the dumbbell sumo squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +101 lb +45.8 kg | +130 lb +59 kg | +142 lb +64.4 kg | +149 lb +67.5 kg |
| 110 lb 49.9 kg | +108 lb +49 kg | +138 lb +62.6 kg | +151 lb +68.5 kg | +159 lb +72.1 kg |
| 120 lb 54.4 kg | +114 lb +51.7 kg | +147 lb +66.7 kg | +160 lb +72.6 kg | +168 lb +76.2 kg |
| 130 lb 59 kg | +120 lb +54.4 kg | +154 lb +69.8 kg | +169 lb +76.6 kg | +177 lb +80.3 kg |
| 140 lb 63.5 kg | +126 lb +57.2 kg | +162 lb +73.5 kg | +178 lb +80.7 kg | +186 lb +84.3 kg |
| 150 lb 68 kg | +132 lb +59.9 kg | +170 lb +77.1 kg | +186 lb +84.4 kg | +195 lb +88.5 kg |
| 160 lb 72.6 kg | +138 lb +62.6 kg | +178 lb +80.7 kg | +194 lb +88 kg | +204 lb +92.6 kg |
| 170 lb 77.1 kg | +144 lb +65.4 kg | +185 lb +83.9 kg | +202 lb +91.6 kg | +212 lb +96.2 kg |
| 180 lb 81.6 kg | +149 lb +67.6 kg | +192 lb +87.1 kg | +210 lb +95.3 kg | +221 lb +100.2 kg |
| 190 lb 86.2 kg | +154 lb +69.8 kg | +199 lb +90.3 kg | +218 lb +98.9 kg | +228 lb +103.5 kg |
| 200 lb 90.7 kg | +160 lb +72.5 kg | +206 lb +93.4 kg | +226 lb +102.5 kg | +236 lb +107.1 kg |
| 210 lb 95.3 kg | +165 lb +74.9 kg | +213 lb +96.6 kg | +233 lb +105.7 kg | +245 lb +111.2 kg |
| 220 lb 99.8 kg | +171 lb +77.6 kg | +220 lb +99.8 kg | +240 lb +108.9 kg | +252 lb +114.3 kg |
| 230 lb 104.3 kg | +175 lb +79.4 kg | +226 lb +102.6 kg | +247 lb +112.1 kg | +260 lb +118 kg |
| 240 lb 108.9 kg | +181 lb +82.1 kg | +233 lb +105.7 kg | +255 lb +115.7 kg | +266 lb +120.7 kg |
Dumbbell Sumo Squat and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict dumbbell sumo squat and a conventional barbell deadlift. Use strict canonical Dumbbell Sumo Squat and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Dumbbell Sumo Squat
Follow the individual Dumbbell Sumo Squat 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 Dumbbell Sumo Squat result and one recent Barbell Deadlift result
Use each exercise’s canonical input: External load for Dumbbell Sumo Squat and Total barbell weight for Barbell Deadlift.
Related Tools
- Dumbbell Sumo Squat — View the individual Dumbbell Sumo Squat standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Dumbbell Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Sumo Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.