Measured in lb
Sumo Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Pounds (lb)
Kilograms (kg)
Our community Sumo Squat standards are based on 36,301 lifts by Strength Level users
Male
Male Sumo Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 52 lb |
Novice | 120 lb |
Intermediate | 221 lb |
Advanced | 353 lb |
Elite | 508 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.25x |
Novice | 0.75x |
Intermediate | 1.25x |
Advanced | 2.00x |
Elite | 3.00x |
How much should I be able to Sumo Squat? (lb)
What is the average Sumo Squat? The average Sumo Squat weight for a male lifter is 221 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Sumo Squat? Male beginners should aim to lift 52 lb (1RM) which is still impressive compared to the general population.
Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 18 | 61 | 133 | 232 | 351 |
120 | 25 | 73 | 149 | 253 | 378 |
130 | 32 | 84 | 165 | 274 | 403 |
140 | 39 | 95 | 181 | 294 | 427 |
150 | 46 | 106 | 196 | 313 | 450 |
160 | 53 | 117 | 210 | 331 | 472 |
170 | 60 | 127 | 225 | 349 | 493 |
180 | 68 | 138 | 238 | 366 | 514 |
190 | 75 | 148 | 252 | 383 | 533 |
200 | 82 | 158 | 265 | 399 | 552 |
210 | 89 | 168 | 278 | 415 | 571 |
220 | 96 | 178 | 290 | 430 | 589 |
230 | 103 | 188 | 302 | 445 | 606 |
240 | 110 | 197 | 314 | 459 | 623 |
250 | 117 | 206 | 326 | 473 | 639 |
260 | 124 | 215 | 337 | 487 | 655 |
270 | 131 | 224 | 348 | 500 | 670 |
280 | 138 | 233 | 359 | 513 | 685 |
290 | 144 | 241 | 370 | 526 | 700 |
300 | 151 | 250 | 380 | 538 | 714 |
310 | 157 | 258 | 391 | 550 | 728 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 44 | 102 | 188 | 301 | 432 |
20 | 50 | 117 | 215 | 344 | 495 |
25 | 52 | 120 | 221 | 353 | 508 |
30 | 52 | 120 | 221 | 353 | 508 |
35 | 52 | 120 | 221 | 353 | 508 |
40 | 52 | 120 | 221 | 353 | 508 |
45 | 49 | 113 | 209 | 335 | 482 |
50 | 46 | 106 | 197 | 314 | 452 |
55 | 43 | 98 | 182 | 291 | 418 |
60 | 39 | 90 | 166 | 265 | 382 |
65 | 35 | 81 | 150 | 240 | 345 |
70 | 31 | 73 | 135 | 215 | 309 |
75 | 28 | 65 | 120 | 192 | 277 |
80 | 25 | 58 | 108 | 172 | 247 |
85 | 23 | 52 | 96 | 154 | 222 |
90 | 20 | 47 | 87 | 139 | 200 |
How many sets and reps of Sumo Squat should I do?
These are the most popular Sumo Squat workouts done by male lifters:
3x10 21%
3x12 13%
4x12 8%
3x8 7%
4x10 4%
3x15 3%
5x10 3%
4x8 3%
3x20 3%
2x12 2%
3x5 2%
2x20 2%
6x10 2%
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 21% | 71 |
2 | 3 | 12 | 13% | 45 |
3 | 4 | 12 | 8% | 27 |
4 | 3 | 8 | 7% | 23 |
5 | 4 | 10 | 4% | 12 |
6 | 3 | 15 | 3% | 11 |
6 | 5 | 10 | 3% | 11 |
8 | 4 | 8 | 3% | 10 |
9 | 3 | 20 | 3% | 9 |
10 | 2 | 12 | 2% | 8 |
10 | 3 | 5 | 2% | 8 |
10 | 2 | 20 | 2% | 8 |
10 | 6 | 10 | 2% | 8 |
Calculate Your Strength Level
Female
Female Sumo Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 26 lb |
Novice | 61 lb |
Intermediate | 112 lb |
Advanced | 179 lb |
Elite | 257 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.25x |
Novice | 0.50x |
Intermediate | 0.75x |
Advanced | 1.25x |
Elite | 2.00x |
How much should I be able to Sumo Squat? (lb)
What is the average Sumo Squat? The average Sumo Squat weight for a female lifter is 112 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Sumo Squat? Female beginners should aim to lift 26 lb (1RM) which is still impressive compared to the general population.
Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 16 | 44 | 88 | 148 | 218 |
100 | 19 | 48 | 94 | 155 | 228 |
110 | 21 | 52 | 99 | 162 | 236 |
120 | 23 | 56 | 105 | 169 | 244 |
130 | 26 | 59 | 109 | 175 | 251 |
140 | 28 | 63 | 114 | 180 | 258 |
150 | 30 | 66 | 118 | 186 | 265 |
160 | 32 | 69 | 122 | 191 | 271 |
170 | 34 | 72 | 126 | 196 | 277 |
180 | 36 | 75 | 130 | 201 | 282 |
190 | 38 | 78 | 134 | 205 | 288 |
200 | 40 | 80 | 137 | 210 | 293 |
210 | 42 | 83 | 141 | 214 | 298 |
220 | 44 | 85 | 144 | 218 | 302 |
230 | 45 | 88 | 147 | 221 | 307 |
240 | 47 | 90 | 150 | 225 | 311 |
250 | 49 | 92 | 153 | 229 | 315 |
260 | 50 | 95 | 156 | 232 | 319 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 22 | 52 | 95 | 152 | 219 |
20 | 26 | 59 | 109 | 174 | 251 |
25 | 26 | 61 | 112 | 179 | 257 |
30 | 26 | 61 | 112 | 179 | 257 |
35 | 26 | 61 | 112 | 179 | 257 |
40 | 26 | 61 | 112 | 179 | 257 |
45 | 25 | 58 | 106 | 170 | 244 |
50 | 23 | 54 | 100 | 159 | 229 |
55 | 22 | 50 | 92 | 147 | 212 |
60 | 20 | 46 | 84 | 135 | 194 |
65 | 18 | 41 | 76 | 122 | 175 |
70 | 16 | 37 | 68 | 109 | 157 |
75 | 14 | 33 | 61 | 98 | 140 |
80 | 13 | 30 | 55 | 87 | 125 |
85 | 11 | 27 | 49 | 78 | 112 |
90 | 10 | 24 | 44 | 70 | 101 |
How many sets and reps of Sumo Squat should I do?
These are the most popular Sumo Squat workouts done by female lifters:
3x10 18%
4x10 9%
3x8 9%
4x8 8%
4x12 7%
3x12 7%
3x20 3%
3x15 3%
4x15 3%
2x10 2%
3x5 2%
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 18% | 72 |
2 | 4 | 10 | 9% | 37 |
3 | 3 | 8 | 9% | 36 |
4 | 4 | 8 | 8% | 33 |
5 | 4 | 12 | 7% | 30 |
5 | 3 | 12 | 7% | 30 |
7 | 3 | 20 | 3% | 13 |
8 | 3 | 15 | 3% | 12 |
9 | 4 | 15 | 3% | 11 |
10 | 2 | 10 | 2% | 10 |
10 | 3 | 5 | 2% | 10 |
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What do the strength standards mean?
Beginner | Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. |
---|---|
Novice | Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months. |
Intermediate | Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years. |
Advanced | Stronger than 80% of lifters. An advanced lifter has progressed for over five years. |
Elite | Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports. |
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Other Languages
- Sumo Squat (EN)
- Sumo Kniebeuge (DE)
- Sentadilla Sumo con barra (ES)
- Squat Sumo (FR)
- Przysiad sumo (PL)
- Squat Sumo (IT)
- Agachamento sumo (PT)