Independent strength reference
Sumo Deadlift Strength Standards
A six-level, lift-specific bodyweight-ratio reference for Sumo Deadlift from Beginner to Elite. This table is separate from the overall Strength Score ladder.
- Sumo Deadlift reference points for every level from Beginner to Elite
- Male and female tables, with bodyweight and age views in the interactive table
- Lift-specific levels, separate from the overall Strength Score ladder
Sumo Deadlift standards by bodyweight (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | 61 lbs | 146 lbs | 207 lbs | 238 lbs | 293 lbs | 354 lbs |
| 130-150 lbs | 70 lbs | 168 lbs | 238 lbs | 273 lbs | 336 lbs | 406 lbs |
| 150-165 lbs | 79 lbs | 189 lbs | 268 lbs | 307 lbs | 378 lbs | 457 lbs |
| 165-180 lbs | 86 lbs | 207 lbs | 293 lbs | 336 lbs | 414 lbs | 500 lbs |
| 180-200 lbs | 95 lbs | 228 lbs | 323 lbs | 371 lbs | 456 lbs | 551 lbs |
| 200-220 lbs | 105 lbs | 252 lbs | 357 lbs | 410 lbs | 504 lbs | 609 lbs |
| 220-250 lbs | 118 lbs | 282 lbs | 400 lbs | 458 lbs | 564 lbs | 682 lbs |
| 250-300 lbs | 138 lbs | 330 lbs | 468 lbs | 536 lbs | 660 lbs | 798 lbs |
| 300+ lbs | 150 lbs | 360 lbs | 510 lbs | 585 lbs | 720 lbs | 870 lbs |
Values are pounds for a one-rep max at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight. Switch units, sex, and bodyweight or age view in the interactive table.
Sumo Deadlift standards by bodyweight (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | 43 lbs | 102 lbs | 145 lbs | 167 lbs | 205 lbs | 248 lbs |
| 130-150 lbs | 49 lbs | 118 lbs | 167 lbs | 191 lbs | 235 lbs | 284 lbs |
| 150-165 lbs | 55 lbs | 132 lbs | 187 lbs | 215 lbs | 265 lbs | 320 lbs |
| 165-180 lbs | 60 lbs | 145 lbs | 205 lbs | 235 lbs | 290 lbs | 350 lbs |
| 180-200 lbs | 67 lbs | 160 lbs | 226 lbs | 259 lbs | 319 lbs | 386 lbs |
| 200-220 lbs | 74 lbs | 176 lbs | 250 lbs | 287 lbs | 353 lbs | 426 lbs |
| 220-250 lbs | 82 lbs | 197 lbs | 280 lbs | 321 lbs | 395 lbs | 477 lbs |
| 250-300 lbs | 96 lbs | 231 lbs | 327 lbs | 375 lbs | 462 lbs | 558 lbs |
| 300+ lbs | 105 lbs | 252 lbs | 357 lbs | 410 lbs | 504 lbs | 609 lbs |
Values are pounds at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight.
Sumo Deadlift standards in kilograms (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | 28 kg | 66 kg | 94 kg | 108 kg | 133 kg | 161 kg |
| 59-68 kg | 32 kg | 76 kg | 108 kg | 124 kg | 152 kg | 184 kg |
| 68-75 kg | 36 kg | 86 kg | 122 kg | 139 kg | 171 kg | 207 kg |
| 75-82 kg | 39 kg | 94 kg | 133 kg | 152 kg | 188 kg | 227 kg |
| 82-91 kg | 43 kg | 103 kg | 147 kg | 168 kg | 207 kg | 250 kg |
| 91-100 kg | 48 kg | 114 kg | 162 kg | 186 kg | 229 kg | 276 kg |
| 100-113 kg | 54 kg | 128 kg | 181 kg | 208 kg | 256 kg | 309 kg |
| 113-136 kg | 63 kg | 150 kg | 212 kg | 243 kg | 299 kg | 362 kg |
| 136+ kg | 68 kg | 163 kg | 231 kg | 265 kg | 327 kg | 395 kg |
The same male standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.
Sumo Deadlift standards in kilograms (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | 20 kg | 46 kg | 66 kg | 76 kg | 93 kg | 112 kg |
| 59-68 kg | 22 kg | 54 kg | 76 kg | 87 kg | 107 kg | 129 kg |
| 68-75 kg | 25 kg | 60 kg | 85 kg | 98 kg | 120 kg | 145 kg |
| 75-82 kg | 27 kg | 66 kg | 93 kg | 107 kg | 132 kg | 159 kg |
| 82-91 kg | 30 kg | 73 kg | 103 kg | 117 kg | 145 kg | 175 kg |
| 91-100 kg | 34 kg | 80 kg | 113 kg | 130 kg | 160 kg | 193 kg |
| 100-113 kg | 37 kg | 89 kg | 127 kg | 146 kg | 179 kg | 216 kg |
| 113-136 kg | 44 kg | 105 kg | 148 kg | 170 kg | 210 kg | 253 kg |
| 136+ kg | 48 kg | 114 kg | 162 kg | 186 kg | 229 kg | 276 kg |
The same female standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.
Sumo Deadlift standards by age (male, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0.5x | 1.2x | 1.7x | 1.95x | 2.4x | 2.9x |
| 19-23 | 0.5x | 1.2x | 1.7x | 1.95x | 2.4x | 2.9x |
| 24-29 | 0.5x | 1.2x | 1.7x | 1.95x | 2.4x | 2.9x |
| 30-39 | 0.5x | 1.2x | 1.7x | 1.95x | 2.4x | 2.9x |
| 40-49 | 0.48x | 1.14x | 1.62x | 1.85x | 2.28x | 2.76x |
| 50-59 | 0.45x | 1.08x | 1.53x | 1.76x | 2.16x | 2.61x |
| 60+ | 0.43x | 1.02x | 1.45x | 1.66x | 2.04x | 2.47x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Sumo Deadlift standards by age (female, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0.35x | 0.84x | 1.19x | 1.37x | 1.68x | 2.03x |
| 19-23 | 0.35x | 0.84x | 1.19x | 1.37x | 1.68x | 2.03x |
| 24-29 | 0.35x | 0.84x | 1.19x | 1.37x | 1.68x | 2.03x |
| 30-39 | 0.35x | 0.84x | 1.19x | 1.37x | 1.68x | 2.03x |
| 40-49 | 0.33x | 0.8x | 1.13x | 1.3x | 1.6x | 1.93x |
| 50-59 | 0.32x | 0.76x | 1.07x | 1.23x | 1.51x | 1.83x |
| 60+ | 0.3x | 0.71x | 1.01x | 1.16x | 1.43x | 1.73x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Sumo Deadlift: what our members lift
Median estimated one-rep max: 350 lb (159 kg) for men (5,277 lifters) and 218 lb (99 kg) for women (774 lifters), as of October 11, 2026.
The table above sets level thresholds from bodyweight ratios. These numbers come from the sets members logged.
Sumo Deadlift by bodyweight, men
| Bodyweight | Lifters | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|---|
| Under 66 kg (under 146 lb) | 533 | 220 lb (100 kg) | 276 lb (125 kg) | 334 lb (152 kg) | 386 lb (175 kg) |
| 66-74 kg (146-163 lb) | 1,250 | 257 lb (117 kg) | 320 lb (145 kg) | 385 lb (175 kg) | 441 lb (200 kg) |
| 74-83 kg (163-183 lb) | 1,923 | 283 lb (128 kg) | 348 lb (158 kg) | 415 lb (188 kg) | 485 lb (220 kg) |
| 83-93 kg (183-205 lb) | 1,631 | 308 lb (140 kg) | 375 lb (170 kg) | 452 lb (205 kg) | 520 lb (236 kg) |
| 93-105 kg (205-231 lb) | 844 | 319 lb (145 kg) | 398 lb (181 kg) | 485 lb (220 kg) | 541 lb (246 kg) |
| 105-120 kg (231-265 lb) | 320 | 335 lb (152 kg) | 411 lb (187 kg) | 507 lb (230 kg) | 561 lb (255 kg) |
| 120+ kg (265+ lb) | 149 | -- | Not enough data yet | -- | -- |
About half the men in a bodyweight class lift more than its median, and about one in ten more than its 90th percentile. Teen members (aged 13 to 19): median 335 lb (152 kg) from 1,060 lifters. Young lifters should learn technique with a qualified coach before testing heavy singles.
Sumo Deadlift by bodyweight, women
| Bodyweight | Lifters | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|---|
| Under 52 kg (under 115 lb) | 59 | -- | Not enough data yet | -- | -- |
| 52-57 kg (115-126 lb) | 154 | -- | Not enough data yet | -- | -- |
| 57-63 kg (126-139 lb) | 212 | 172 lb (78 kg) | 219 lb (99 kg) | 255 lb (116 kg) | 305 lb (138 kg) |
| 63-72 kg (139-159 lb) | 269 | 176 lb (80 kg) | 225 lb (102 kg) | 283 lb (128 kg) | 330 lb (150 kg) |
| 72-84 kg (159-185 lb) | 136 | -- | Not enough data yet | -- | -- |
| 84+ kg (185+ lb) | 60 | -- | Not enough data yet | -- | -- |
About half the women in a bodyweight class lift more than its median, and about one in ten more than its 90th percentile.
These figures describe members who train and log their lifts. Treat them as a gym benchmark, not a population average. In each group we count a member once, using their latest logged set, converted to an estimated one-rep max with the Wathan formula. We leave out members who turned off community statistics, and we publish a group only once it has 200 lifters.
How to read your Sumo Deadlift level
Find the row matching your bodyweight, then read across to the highest reference point your estimated one-rep max meets. The interactive table lets you switch sex and compare either bodyweight bands or age bands.
Methodology and limits
This table uses six lift-specific levels, from Beginner to Elite, based on bodyweight ratios. Female values use a separate multiplier for each movement type, and the age view applies fixed age adjustments. Each bodyweight row uses the middle of its range. These levels are reference points, not percentiles: Intermediate does not tell you what share of lifters you outlift. They are not competition standards, technique checks or training prescriptions either. Methodology by the Symmetric Strength Editorial Team. Last reviewed August 22, 2026.