Total Lift Rechner
Berechnen Sie Ihren powerlifting total aus squat, bench press, and deadlift. See your total-to-bodyweight ratio und lift breakdown.
Powerlifting Total
945 lbs
Powerlifting Total vs Squat 1RM
Formel
## How the Powerlifting Total Works ### Formula **Total = Squat + Bench Press + Deadlift** ### Typical Ratios For most lifters, the ideal ratio is approximately: - **Squat**: 33-36% of total - **Bench**: 22-27% of total - **Deadlift**: 37-42% of total ### Total-to-Bodyweight Benchmarks - **4x BW**: Competitive recreational - **5x BW**: Competitive at local/state level - **6x BW**: National level - **7x+ BW**: Elite/world class
Lösungsbeispiel
A 180 lb lifter with 315 squat, 225 bench, and 405 deadlift.
- 01Total = 315 + 225 + 405 = 945 lbs
- 02Total in kg = 945 * 0.4536 = 429 kg
- 03Total / BW = 945 / 180 = 5.25x bodyweight
- 04Bench % of total = 225 / 945 = 23.8%
Häufig Gestellte Fragen
What is a good powerlifting total?
A 1000 lb total (squat + bench + deadlift) is a common milestone for male lifters. For females, a 500-600 lb total is a strong achievement.
Which lift should I focus on to increase my total?
Focus on your weakest lift relative to expected ratios. If your bench is below 24% of your total, it has the most room for improvement.
Does body weight class matter?
Yes. Heavier lifters have higher absolute totals but may have lower relative strength. Wilks or DOTS scores allow fair comparison.
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