See how your squat, bench and deadlift compare with 340,000+ raw powerlifters at your bodyweight.
Loading lifter data…
Most "strength standards" charts are someone's opinion of what beginner, intermediate and advanced should look like. This calculator uses real results instead: more than 340,000 lifters from the OpenPowerlifting database, a public record of powerlifting meets around the world.
To keep the comparison fair, we only include:
Lifters are grouped into the standard IPF weight classes, and the calculator shows what share of lifters in your class you out-lift on each lift. The data is rebuilt from the latest OpenPowerlifting release by a script, so the numbers stay current.
Keep in mind who you're being compared with. Everyone in this data was strong and committed enough to enter a powerlifting meet. Landing at the 20th percentile here still means you're stronger than most people in a typical gym. The median competitor is genuinely strong.
Your bodyweight multiple is shown next to each lift. As a rough guide for men, a 1× bodyweight bench, 1.5× squat and 2× deadlift mark solid, consistent training; for women, about 0.6×, 1× and 1.3× are comparable milestones.
Enter all three lifts to get your Dots score. Dots, created by Tim Konertz, adjusts your total for bodyweight using a curve fitted to competition results, so lifters of any size can be compared. The calculator also shows how your score ranks against all raw lifters of your sex, regardless of weight class. We use the same coefficients as OpenPowerlifting; our scores match theirs to within 0.01 points.
You don't need to test a true max to use this. Take a recent heavy set of 3–5 reps and run it through the one-rep max calculator. Estimates from sets of 10 or more are much less accurate. Then track your best sets over time: a log in GymGod or on paper shows your percentile climbing as your lifts do.
Adult lifters who competed in raw (unequipped) full-power meets since 2015, from the public OpenPowerlifting database. Each lifter counts once, at their best meet. These are people strong enough to enter a powerlifting meet, so being in the middle of this group is already well above the average gym-goer.
Dots is a formula that adjusts a powerlifting total for bodyweight, so a 60 kg lifter and a 120 kg lifter can be compared fairly. It was created by Tim Konertz and is used by many federations. Among male raw competitors, a score of 300 beats about 16% of them, 400 beats about 75%, and 500 beats about 98%. For women, the median is about 310.
The comparison uses competition lifts: full-depth squats, paused bench presses and deadlifts with a full lockout, judged by referees. Gym maxes are often a little generous, so expect your real percentile to be slightly lower if your lifts haven't been judged.
Similar idea, but based on real results instead of opinion. Many strength standards charts are educated guesses about what counts as beginner or advanced. These percentiles come straight from hundreds of thousands of judged meet results.
Free for any website, blog or gym page. Copy and paste this code:
GymGod logs your workouts and bodyweight together, so you can see whether the scale is moving for the right reasons.
