Calculadora de Total de Levantamento — Formula

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

    • Exemplo Resolvido

    A 180 lb lifter with 315 squat, 225 bench, and 405 deadlift.

    1. Total = 315 + 225 + 405 = 945 lbs
    2. Total in kg = 945 * 0.4536 = 429 kg
    3. Total / BW = 945 / 180 = 5.25x bodyweight
    4. Bench % of total = 225 / 945 = 23.8%