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Powerlifting calculator
Enter your sex, bodyweight and best squat, bench press and deadlift. The calculator adds up your powerlifting total, scores it with DOTS, IPF GL points and both versions of Wilks, and ranks it against raw competitors of your sex and bodyweight class.
Example result
490kg
330.79
31st
Percentile against raw competitors, men 82.5–90 kg.
A 490 kg total sits at the 31st percentile of raw competitors, men 82.5–90 kg.
| Score | Points |
|---|---|
| DOTS | 330.79 |
| IPF GL points (classic) | 67.83 |
| Wilks | 327.07 |
| Wilks 2020 (600 scale) | 392.80 |
Powerlifting total examples
The scores compare lifters of any size. The percentile compares you with your own class. The examples show why you want both.
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Example 1
Same score, different story
A 63 kg woman with a 110 kg squat, 60 kg bench and 135 kg deadlift.
- Sex
- Women
- Bodyweight
- 63 kg
- Squat 1RM
- 110 kg
- Bench press 1RM
- 60 kg
- Deadlift 1RM
- 135 kg
- Your total305 kg
- DOTS328.03
- Total percentile63rd
Her DOTS is within 3 points of the 83 kg man in the default result, but her total ranks far higher in her class. If she's choosing between a local meet and a bigger one, the percentile is the better guide; the DOTS only matters for a best-lifter award.
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Example 2
The lighter lifter wins on points
A 66 kg man: 150 kg squat, 100 kg bench, 190 kg deadlift.
- Sex
- Men
- Bodyweight
- 66 kg
- Squat 1RM
- 150 kg
- Bench press 1RM
- 100 kg
- Deadlift 1RM
- 190 kg
- Your total440 kg
- DOTS344.75
- Total percentile57th
His total is 50 kg below the default lifter's, yet his DOTS is higher and his total sits past the middle of his class. At a meet scored on points he places ahead. His next block can stay at his weight.
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Example 3
A 1,300 lb total at 198
A lifter weighing in at 198 lb with a 455 lb squat, 315 lb bench and 545 lb deadlift.
- Sex
- Men
- Bodyweight
- 198 lb
- Squat 1RM
- 455 lb
- Bench press 1RM
- 315 lb
- Deadlift 1RM
- 545 lb
- Your total1315 lb
- DOTS386.09
- Total percentile75th
That total is better than three in four raw competitors his size. From here each 10 DOTS points costs roughly 35 lb on the total, so the next block should target one lift, not all three. The strength ratios calculator shows which.
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Example 4
First meet, in pounds
A 165 lb woman planning her first meet: 275 lb squat, 155 lb bench, 335 lb deadlift.
- Sex
- Women
- Bodyweight
- 165 lb
- Squat 1RM
- 275 lb
- Bench press 1RM
- 155 lb
- Deadlift 1RM
- 335 lb
- Your total765 lb
- DOTS338.34
- Total percentile68th
Already above two-thirds of raw competitors in her class before stepping on a platform. Pick openers she can lift on a bad day and let the meet total, not the gym total, become the number she builds on.
What is a good powerlifting total?
It depends on sex and bodyweight more than anything. Among raw full-power competitors on OpenPowerlifting, the median man at 82.5 to 90 kg has a best total of 535 kg (1,179 lb) and the median woman at 57 to 63 kg 282.5 kg (623 lb). Those are competitors, a stronger-than-average group, so a total near their median is a strong total for anyone who trains in a gym.
Put your own numbers in the calculator to see the exact percentile for your class. The strength standards page breaks it down lift by lift.
| Bodyweight class | Median | 75th percentile | 90th percentile |
|---|---|---|---|
| Men, 67.5 to 75 kg | 472.5 kg (1,042 lb) | 530 kg (1,168 lb) | 580 kg (1,279 lb) |
| Men, 82.5 to 90 kg | 535 kg (1,179 lb) | 597.5 kg (1,317 lb) | 652.5 kg (1,439 lb) |
| Men, 100 to 110 kg | 600 kg (1,323 lb) | 670 kg (1,477 lb) | 730.5 kg (1,610 lb) |
| Women, 57 to 63 kg | 282.5 kg (623 lb) | 325 kg (717 lb) | 365 kg (805 lb) |
| Women, 69 to 76 kg | 312.5 kg (689 lb) | 360 kg (794 lb) | 405 kg (893 lb) |
DOTS, Wilks or IPF GL: which score to use
Use the one your federation uses for best lifter. IPF meets rank with IPF GL points, which are on a 100-point scale. DOTS came from Germany's IPF affiliate for mixed teams and sits on roughly the same scale as the original Wilks. Wilks 2020 is a revision on a 600-point scale, so its numbers run higher.
For tracking your own progress, any one score works if you stick with it. Each has its own page with the formula and what scores raw competitors reach: DOTS, Wilks and IPF GL points.
How the total and scores are worked out
Your total is squat plus bench press plus deadlift, converted to kilograms. Each score multiplies that total by a coefficient that falls as bodyweight rises: DOTS and Wilks divide 500 by a polynomial in bodyweight, Wilks 2020 divides 600 by its own polynomial, and IPF GL points use 100 ÷ (A − B × e^(−C × bodyweight)) with the IPF's classic full-power constants.
The percentile places your total among the best meet totals of raw full-power competitors of your sex and bodyweight class, interpolating between the 10th, 25th, 50th, 75th, 90th and 95th percentiles.
total = squat + bench + deadlift
score = total × coefficient(sex, bodyweight)
170 + 115 + 205 = 490 kg
DOTS at 83 kg: 490 × 0.6751 = 330.79Make it fit you
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Use meet weigh-in bodyweight
At a meet, scores use the bodyweight from the official weigh-in. Enter that number, not your weight on another day, to see the score you'd actually get.
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Enter a meet total for meet comparisons
The percentiles come from meet totals, where every lift is judged. A gym total with high squats and bounced benches isn't the same number.
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Plan the next block around one lift
The total moves the same whichever lift the kilos come from, so put a block's heavy work where you have the most room. Find that lift with the strength ratios calculator.
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Estimate maxes you haven't tested
If you haven't maxed in a while, estimate each lift from a hard set of 3 to 5 with the one-rep max calculator, then add them up here.
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Pick openers from the total
Your openers should be weights you can lift on a bad day. The warm-up calculator builds the jumps from the bar to the opener.
Questions
How do you calculate a powerlifting total?
Add your best successful squat, bench press and deadlift. Enter them above in kilograms or pounds and the calculator does the sum and the conversions.
What is a good powerlifting total?
For raw competitors, the median man at 82.5 to 90 kg totals 535 kg and the median woman at 57 to 63 kg 282.5 kg. The calculator gives your exact percentile for your class.
What is a good DOTS score?
Among raw competitors, a median man's total scores roughly 350 to 360 DOTS and a median woman's about 310. The DOTS calculator has the full table by class.
Why are my DOTS and IPF GL numbers so different?
They are on different scales. IPF GL sets the average elite lifter at your bodyweight to 100 points, while DOTS and Wilks run in the hundreds, so compare scores only within the same formula.
Does the 1,000-lb club count as a powerlifting total?
It's the same sum, judged less strictly. The 1,000-lb club calculator shows how far you are and splits the gap across the lifts.
Related calculators and templates
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DOTS calculator
One score, the totals that raise it, and what raw competitors reach.
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IPF GL points calculator
The score IPF meets use, including bench-only and equipped.
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Wilks score calculator
Original and 2020 Wilks side by side.
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Strength ratios calculator
Which lift is holding the total back.
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1,000-lb club calculator
Your total against the 1,000 lb mark.
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Top set and back-off sets
A simple way to train the three lifts heavy without burning out.
Sources
Build the total set by set
Log load, reps and RIR on every squat, bench and deadlift set and RIRLift keeps each lift's estimated max current, then sets the next session's loads from what you actually did.
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It makes it super easy to track my exercises and progress. My favorite part is being able to see the exact muscles each exercise trains