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Strength standards calculator.
See where your lifts sit for your bodyweight: each lift as a multiple of what you weigh, plus its DOTS score.
How it works
Your lift, divided by your bodyweight.
The simplest strength standard is a ratio: a 140 kg squat at 80 kg bodyweight is a 1.75× bodyweight squat. Ratios flatter lighter lifters, though, because strength doesn't rise in a straight line with bodyweight. So each lift also gets a DOTS score, which scales for that curve.
Ratio = lift ÷ bodyweight
DOTS = lift × 500 ÷ (a·x⁴ + b·x³ + c·x² + d·x + e)
x is bodyweight in kg; the coefficients are on the DOTS and Wilks calculator. Example: a man at 80 kg with a 140 kg squat, 100 kg bench and 180 kg deadlift: 1.75×, 1.25× and 2.25×, and a 420 kg total of 5.25× scores 289.6 DOTS.Why no levels. Tables that sort lifts into beginner, intermediate and advanced are built from private data sets and aren't published openly, so we don't use them. These numbers describe your lifts and nothing else. They don't rank you against anyone.
Limits
- Ratios favour lighter lifters; compare DOTS when your bodyweight changes a lot.
- DOTS was fitted to competition totals. Single lifts work, but read them as a guide.
- Technique, depth and equipment change the numbers. Compare like with like.
Sources
- OpenPowerlifting. Coefficients for DOTS (dots.rs). DOTS by Tim Konertz for the German powerlifting federation (BVDK).