Total Lift Calculator Formula

Understand the math behind the total lift calculator. Each variable explained with a worked example.

Use the Total Lift Calculator

Formulas Used

Powerlifting Total

total_display = total

Total in Kilograms

total_kg = round(total * 0.453592)

Total / Body Weight

total_to_bw = round(total / body_weight * 100) / 100

Bench % of Total

bench_pct = round(bench_max / total * 100)

Variables

VariableDescriptionDefault
squat_maxSquat 1RM(lbs)315
bench_maxBench Press 1RM(lbs)225
deadlift_maxDeadlift 1RM(lbs)405
body_weightBody Weight(lbs)180
totalDerived value= squat_max + bench_max + deadlift_maxcalculated

How It Works

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

    • Worked Example

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

    squat_max = 315bench_max = 225deadlift_max = 405body_weight = 180
    1. 01Total = 315 + 225 + 405 = 945 lbs
    2. 02Total in kg = 945 * 0.4536 = 429 kg
    3. 03Total / BW = 945 / 180 = 5.25x bodyweight
    4. 04Bench % of total = 225 / 945 = 23.8%

    Frequently Asked Questions

    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.

    Ready to run the numbers?

    Open Total Lift Calculator