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%

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