1RM sumo deadlift calculator + strength standards
The sumo deadlift stands out with a wide stance and hands gripping inside the legs: the torso stays more upright, the bar travels a shorter distance, and the load shifts more onto the quads and inner thighs than the lower back. Depending on anatomy (hips, femur length), a lifter may be stronger in sumo or conventional; across a population, both variants produce very similar maxes. The standards below therefore mirror the conventional deadlift. Estimating your 1RM avoids a maximal test that is heavy to recover from.
📊 Sumo deadlift strength standards
Men
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg | 60 kg | 90 kg | 120 kg | 150 kg | 180 kg |
| 70 kg | 70 kg | 105 kg | 140 kg | 175 kg | 210 kg |
| 80 kg | 80 kg | 120 kg | 160 kg | 200 kg | 240 kg |
| 90 kg | 90 kg | 135 kg | 180 kg | 225 kg | 270 kg |
| 100 kg | 100 kg | 150 kg | 200 kg | 250 kg | 300 kg |
| 110 kg | 110 kg | 165 kg | 220 kg | 275 kg | 330 kg |
Women
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg | 25 kg | 50 kg | 62.5 kg | 87.5 kg | 112.5 kg |
| 55 kg | 27.5 kg | 55 kg | 70 kg | 97.5 kg | 125 kg |
| 60 kg | 30 kg | 60 kg | 75 kg | 105 kg | 135 kg |
| 70 kg | 35 kg | 70 kg | 87.5 kg | 122.5 kg | 157.5 kg |
| 80 kg | 40 kg | 80 kg | 100 kg | 140 kg | 180 kg |
Indicative standards based on recognised strength benchmarks (Symmetric Strength / ExRx), for an adult lifter. All values in kilograms (kg).
🎯 Percentage-of-1RM table
Once your 1RM is estimated, multiply it by the percentage on each row to get the working load matching your goal (strength, hypertrophy or endurance).
| % of 1RM | Load (e.g. 1RM = 100 kg) | Use |
|---|---|---|
| 100 % | 100 kg | 1 rep — maximal strength test |
| 95 % | 95 kg | 2 reps — pure strength |
| 90 % | 90 kg | 3-4 reps — strength |
| 85 % | 85 kg | 5-6 reps — strength / heavy hypertrophy |
| 80 % | 80 kg | 6-8 reps — hypertrophy |
| 75 % | 75 kg | 8-10 reps — hypertrophy |
| 70 % | 70 kg | 10-12 reps — hypertrophy / volume |
| 65 % | 65 kg | 12-15 reps — strength endurance |
| 60 % | 60 kg | 15+ reps — muscular endurance |
The "Load" column uses a 1RM of 100 kg as an example: replace 100 with your own 1RM to read your real working loads.
💬 Sumo deadlift FAQ
What is a good 1RM sumo deadlift for an 80 kg man?
For an 80 kg man, expect around 80 kg as a beginner, 160 kg at intermediate level (2× bodyweight) and 200 kg for the advanced level (2.5×). The elite threshold sits near 240 kg (3×), the same as the conventional deadlift.
Does sumo let you lift heavier than conventional?
It depends on your anatomy. Sumo shortens the bar path, which suits some lifters; others pull harder conventional. Across large samples of powerlifters, records for both styles are near-equivalent, which is why the standards here are identical.
Do you need hip mobility for sumo?
Yes. The wide stance demands good hip opening to bring the pelvis close to the bar while keeping a neutral back. Work on hip and adductor mobility if you cannot reach the start position without rounding your lower back.
🔗 Other exercises
← Back to the main 1RM calculatorTurn these numbers into real progress
On Phitnix, a coach builds your cycles from your real loads and the workout log tracks your sumo deadlift 1RM over time. You know exactly when to add weight, without guessing.
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