Dumbbell Sumo Squat vs Leg Press Strength Standards
Compare your dumbbell sumo squat and leg press against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: External load for Dumbbell Sumo Squat and Total plates loaded on the 45-degree sled for Leg Press. Testing: a strict, repeatable dumbbell sumo squat test using the canonical setup, range, and finish rules; a bilateral 45-degree plate-loaded sled leg press with flat shoulder-width feet, thighs reaching at least parallel to the platform, stable hips and lower back, and full controlled knee extension. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Dumbbell Sumo Squat vs Leg Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell sumo squat and 45-degree leg press 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 45-degree leg press.
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 / Leg Press, 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 Leg Press Standards
How to read the table: The first number is Dumbbell Sumo Squat; the second is Leg Press. 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 / 168 lb 38.1 / 76.2 kg | 120 / 252 lb 54.4 / 114.3 kg | 162 / 350 lb 73.5 / 158.8 kg | 204 / 448 lb 92.5 / 203.2 kg |
| 130 lb 59 kg | 89 / 177 lb 40.4 / 80.3 kg | 127 / 266 lb 57.6 / 120.7 kg | 171 / 369 lb 77.6 / 167.4 kg | 215 / 472 lb 97.5 / 214.1 kg |
| 140 lb 63.5 kg | 93 / 186 lb 42.2 / 84.4 kg | 133 / 279 lb 60.3 / 126.6 kg | 179 / 388 lb 81.2 / 176 kg | 226 / 496 lb 102.5 / 225 kg |
| 150 lb 68 kg | 97 / 195 lb 44 / 88.5 kg | 139 / 292 lb 63 / 132.4 kg | 188 / 406 lb 85.3 / 184.2 kg | 237 / 519 lb 107.5 / 235.4 kg |
| 160 lb 72.6 kg | 102 / 203 lb 46.3 / 92.1 kg | 145 / 305 lb 65.8 / 138.3 kg | 196 / 424 lb 88.9 / 192.3 kg | 247 / 542 lb 112 / 245.8 kg |
| 170 lb 77.1 kg | 106 / 212 lb 48.1 / 96.2 kg | 151 / 318 lb 68.5 / 144.2 kg | 204 / 441 lb 92.5 / 200 kg | 257 / 565 lb 116.6 / 256.3 kg |
| 180 lb 81.6 kg | 110 / 220 lb 49.9 / 99.8 kg | 157 / 330 lb 71.2 / 149.7 kg | 212 / 458 lb 96.2 / 207.7 kg | 267 / 586 lb 121.1 / 265.8 kg |
| 190 lb 86.2 kg | 114 / 228 lb 51.7 / 103.4 kg | 163 / 342 lb 73.9 / 155.1 kg | 220 / 475 lb 99.8 / 215.5 kg | 277 / 608 lb 125.6 / 275.8 kg |
| 200 lb 90.7 kg | 118 / 236 lb 53.5 / 107 kg | 169 / 354 lb 76.7 / 160.6 kg | 228 / 492 lb 103.4 / 223.2 kg | 287 / 629 lb 130.2 / 285.3 kg |
| 210 lb 95.3 kg | 122 / 244 lb 55.3 / 110.7 kg | 174 / 366 lb 78.9 / 166 kg | 235 / 508 lb 106.6 / 230.4 kg | 296 / 650 lb 134.3 / 294.8 kg |
| 220 lb 99.8 kg | 126 / 251 lb 57.2 / 113.9 kg | 180 / 377 lb 81.6 / 171 kg | 243 / 524 lb 110.2 / 237.7 kg | 305 / 670 lb 138.3 / 303.9 kg |
| 230 lb 104.3 kg | 129 / 259 lb 58.5 / 117.5 kg | 185 / 388 lb 83.9 / 176 kg | 250 / 540 lb 113.4 / 244.9 kg | 315 / 691 lb 142.9 / 313.4 kg |
| 240 lb 108.9 kg | 133 / 266 lb 60.3 / 120.7 kg | 190 / 400 lb 86.2 / 181.4 kg | 257 / 555 lb 116.6 / 251.7 kg | 324 / 710 lb 147 / 322.1 kg |
| 250 lb 113.4 kg | 137 / 274 lb 62.1 / 124.3 kg | 196 / 411 lb 88.9 / 186.4 kg | 264 / 570 lb 119.7 / 258.5 kg | 333 / 730 lb 151 / 331.1 kg |
| 260 lb 117.9 kg | 141 / 281 lb 64 / 127.5 kg | 201 / 422 lb 91.2 / 191.4 kg | 271 / 585 lb 122.9 / 265.4 kg | 341 / 749 lb 154.7 / 339.7 kg |
| 270 lb 122.5 kg | 144 / 288 lb 65.3 / 130.6 kg | 206 / 432 lb 93.4 / 196 kg | 278 / 600 lb 126.1 / 272.2 kg | 350 / 768 lb 158.8 / 348.4 kg |
| 280 lb 127 kg | 148 / 295 lb 67.1 / 133.8 kg | 211 / 443 lb 95.7 / 200.9 kg | 285 / 615 lb 129.3 / 279 kg | 359 / 787 lb 162.8 / 357 kg |
| 290 lb 131.5 kg | 151 / 302 lb 68.5 / 137 kg | 216 / 453 lb 98 / 205.5 kg | 292 / 630 lb 132.4 / 285.8 kg | 367 / 806 lb 166.5 / 365.6 kg |
| 300 lb 136.1 kg | 155 / 309 lb 70.3 / 140.2 kg | 221 / 464 lb 100.2 / 210.5 kg | 298 / 644 lb 135.2 / 292.1 kg | 376 / 824 lb 170.6 / 373.8 kg |
Women’s Dumbbell Sumo Squat vs Leg Press Standards
How to read the table: The first number is Dumbbell Sumo Squat; the second is Leg Press. 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 / 114 lb 21.8 / 51.7 kg | 71 / 172 lb 32.2 / 78 kg | 98 / 240 lb 44.5 / 108.9 kg | 126 / 309 lb 57.2 / 140.2 kg |
| 110 lb 49.9 kg | 51 / 122 lb 23.1 / 55.3 kg | 76 / 183 lb 34.5 / 83 kg | 105 / 256 lb 47.6 / 116.1 kg | 134 / 329 lb 60.8 / 149.2 kg |
| 120 lb 54.4 kg | 54 / 129 lb 24.5 / 58.5 kg | 80 / 194 lb 36.3 / 88 kg | 111 / 271 lb 50.3 / 122.9 kg | 142 / 349 lb 64.4 / 158.3 kg |
| 130 lb 59 kg | 57 / 136 lb 25.9 / 61.7 kg | 85 / 205 lb 38.6 / 93 kg | 117 / 286 lb 53.1 / 129.7 kg | 150 / 368 lb 68 / 166.9 kg |
| 140 lb 63.5 kg | 60 / 143 lb 27.2 / 64.9 kg | 89 / 215 lb 40.4 / 97.5 kg | 123 / 301 lb 55.8 / 136.5 kg | 158 / 387 lb 71.7 / 175.5 kg |
| 150 lb 68 kg | 63 / 150 lb 28.6 / 68 kg | 93 / 225 lb 42.2 / 102.1 kg | 129 / 315 lb 58.5 / 142.9 kg | 165 / 405 lb 74.8 / 183.7 kg |
| 160 lb 72.6 kg | 66 / 157 lb 29.9 / 71.2 kg | 97 / 235 lb 44 / 106.6 kg | 135 / 329 lb 61.2 / 149.2 kg | 172 / 423 lb 78 / 191.9 kg |
| 170 lb 77.1 kg | 68 / 163 lb 30.8 / 73.9 kg | 101 / 245 lb 45.8 / 111.1 kg | 140 / 342 lb 63.5 / 155.1 kg | 179 / 440 lb 81.2 / 199.6 kg |
| 180 lb 81.6 kg | 71 / 169 lb 32.2 / 76.7 kg | 105 / 254 lb 47.6 / 115.2 kg | 146 / 356 lb 66.2 / 161.5 kg | 186 / 457 lb 84.4 / 207.3 kg |
| 190 lb 86.2 kg | 74 / 176 lb 33.6 / 79.8 kg | 109 / 263 lb 49.4 / 119.3 kg | 151 / 369 lb 68.5 / 167.4 kg | 193 / 474 lb 87.5 / 215 kg |
| 200 lb 90.7 kg | 76 / 182 lb 34.5 / 82.6 kg | 113 / 273 lb 51.3 / 123.8 kg | 156 / 382 lb 70.8 / 173.3 kg | 200 / 491 lb 90.7 / 222.7 kg |
| 210 lb 95.3 kg | 79 / 188 lb 35.8 / 85.3 kg | 116 / 282 lb 52.6 / 127.9 kg | 161 / 394 lb 73 / 178.7 kg | 206 / 507 lb 93.4 / 230 kg |
| 220 lb 99.8 kg | 81 / 194 lb 36.7 / 88 kg | 120 / 290 lb 54.4 / 131.5 kg | 167 / 407 lb 75.7 / 184.6 kg | 213 / 523 lb 96.6 / 237.2 kg |
| 230 lb 104.3 kg | 84 / 199 lb 38.1 / 90.3 kg | 124 / 299 lb 56.2 / 135.6 kg | 172 / 419 lb 78 / 190.1 kg | 219 / 539 lb 99.3 / 244.5 kg |
| 240 lb 108.9 kg | 86 / 205 lb 39 / 93 kg | 127 / 308 lb 57.6 / 139.7 kg | 176 / 431 lb 79.8 / 195.5 kg | 226 / 554 lb 102.5 / 251.3 kg |
How Your Dumbbell Sumo Squat vs Leg Press 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 45-degree leg press strength level
The leg press standards use the sex-specific standards from the individual Leg Press 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 press more sled load 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 leg press | Adjust 45-degree leg press 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 Leg Press 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 45-degree leg press 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.
110.7 → 203.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the 45-degree leg press standard minus the dumbbell sumo squat standard. A plus sign means the 45-degree leg press standard is higher. A minus sign means the dumbbell sumo squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +84 lb +38.1 kg | +132 lb +59.9 kg | +188 lb +85.3 kg | +244 lb +110.7 kg |
| 130 lb 59 kg | +88 lb +39.9 kg | +139 lb +63.1 kg | +198 lb +89.8 kg | +257 lb +116.6 kg |
| 140 lb 63.5 kg | +93 lb +42.2 kg | +146 lb +66.3 kg | +209 lb +94.8 kg | +270 lb +122.5 kg |
| 150 lb 68 kg | +98 lb +44.5 kg | +153 lb +69.4 kg | +218 lb +98.9 kg | +282 lb +127.9 kg |
| 160 lb 72.6 kg | +101 lb +45.8 kg | +160 lb +72.5 kg | +228 lb +103.4 kg | +295 lb +133.8 kg |
| 170 lb 77.1 kg | +106 lb +48.1 kg | +167 lb +75.7 kg | +237 lb +107.5 kg | +308 lb +139.7 kg |
| 180 lb 81.6 kg | +110 lb +49.9 kg | +173 lb +78.5 kg | +246 lb +111.5 kg | +319 lb +144.7 kg |
| 190 lb 86.2 kg | +114 lb +51.7 kg | +179 lb +81.2 kg | +255 lb +115.7 kg | +331 lb +150.2 kg |
| 200 lb 90.7 kg | +118 lb +53.5 kg | +185 lb +83.9 kg | +264 lb +119.8 kg | +342 lb +155.1 kg |
| 210 lb 95.3 kg | +122 lb +55.4 kg | +192 lb +87.1 kg | +273 lb +123.8 kg | +354 lb +160.5 kg |
| 220 lb 99.8 kg | +125 lb +56.7 kg | +197 lb +89.4 kg | +281 lb +127.5 kg | +365 lb +165.6 kg |
| 230 lb 104.3 kg | +130 lb +59 kg | +203 lb +92.1 kg | +290 lb +131.5 kg | +376 lb +170.5 kg |
| 240 lb 108.9 kg | +133 lb +60.4 kg | +210 lb +95.2 kg | +298 lb +135.1 kg | +386 lb +175.1 kg |
| 250 lb 113.4 kg | +137 lb +62.2 kg | +215 lb +97.5 kg | +306 lb +138.8 kg | +397 lb +180.1 kg |
| 260 lb 117.9 kg | +140 lb +63.5 kg | +221 lb +100.2 kg | +314 lb +142.5 kg | +408 lb +185 kg |
| 270 lb 122.5 kg | +144 lb +65.3 kg | +226 lb +102.6 kg | +322 lb +146.1 kg | +418 lb +189.6 kg |
| 280 lb 127 kg | +147 lb +66.7 kg | +232 lb +105.2 kg | +330 lb +149.7 kg | +428 lb +194.2 kg |
| 290 lb 131.5 kg | +151 lb +68.5 kg | +237 lb +107.5 kg | +338 lb +153.4 kg | +439 lb +199.1 kg |
| 300 lb 136.1 kg | +154 lb +69.9 kg | +243 lb +110.3 kg | +346 lb +156.9 kg | +448 lb +203.2 kg |
How Women’s Dumbbell Sumo Squat and Leg Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
83 → 148.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the 45-degree leg press standard minus the dumbbell sumo squat standard. A plus sign means the 45-degree leg press standard is higher. A minus sign means the dumbbell sumo squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +66 lb +29.9 kg | +101 lb +45.8 kg | +142 lb +64.4 kg | +183 lb +83 kg |
| 110 lb 49.9 kg | +71 lb +32.2 kg | +107 lb +48.5 kg | +151 lb +68.5 kg | +195 lb +88.4 kg |
| 120 lb 54.4 kg | +75 lb +34 kg | +114 lb +51.7 kg | +160 lb +72.6 kg | +207 lb +93.9 kg |
| 130 lb 59 kg | +79 lb +35.8 kg | +120 lb +54.4 kg | +169 lb +76.6 kg | +218 lb +98.9 kg |
| 140 lb 63.5 kg | +83 lb +37.7 kg | +126 lb +57.1 kg | +178 lb +80.7 kg | +229 lb +103.8 kg |
| 150 lb 68 kg | +87 lb +39.4 kg | +132 lb +59.9 kg | +186 lb +84.4 kg | +240 lb +108.9 kg |
| 160 lb 72.6 kg | +91 lb +41.3 kg | +138 lb +62.6 kg | +194 lb +88 kg | +251 lb +113.9 kg |
| 170 lb 77.1 kg | +95 lb +43.1 kg | +144 lb +65.3 kg | +202 lb +91.6 kg | +261 lb +118.4 kg |
| 180 lb 81.6 kg | +98 lb +44.5 kg | +149 lb +67.6 kg | +210 lb +95.3 kg | +271 lb +122.9 kg |
| 190 lb 86.2 kg | +102 lb +46.2 kg | +154 lb +69.9 kg | +218 lb +98.9 kg | +281 lb +127.5 kg |
| 200 lb 90.7 kg | +106 lb +48.1 kg | +160 lb +72.5 kg | +226 lb +102.5 kg | +291 lb +132 kg |
| 210 lb 95.3 kg | +109 lb +49.5 kg | +166 lb +75.3 kg | +233 lb +105.7 kg | +301 lb +136.6 kg |
| 220 lb 99.8 kg | +113 lb +51.3 kg | +170 lb +77.1 kg | +240 lb +108.9 kg | +310 lb +140.6 kg |
| 230 lb 104.3 kg | +115 lb +52.2 kg | +175 lb +79.4 kg | +247 lb +112.1 kg | +320 lb +145.2 kg |
| 240 lb 108.9 kg | +119 lb +54 kg | +181 lb +82.1 kg | +255 lb +115.7 kg | +328 lb +148.8 kg |
Dumbbell Sumo Squat and Leg Press Exercises Used by This Calculator
This calculator uses a strict dumbbell sumo squat and a bilateral 45-degree sled leg press. Use strict canonical Dumbbell Sumo Squat and Leg Press 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 45-degree plate-loaded sled leg press
Keep both feet flat and approximately shoulder-width, descend until the thighs reach at least parallel to the platform without lifting the hips or rounding the lower back, and press to controlled full knee extension. Do not enter a horizontal, vertical, selectorized, single-leg, high-foot, partial, bounced, or assisted press.
Enter one recent Dumbbell Sumo Squat result and one recent Leg Press result
Use each exercise’s canonical input: External load for Dumbbell Sumo Squat and Total plates loaded on the 45-degree sled for Leg Press.
Related Tools
- Dumbbell Sumo Squat — View the individual Dumbbell Sumo Squat standards and next strength-level target.
- Leg Press (45° Sled) — View the individual Leg Press 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.