powerlifting
Strength Standards
Compare squat, bench, deadlift, and overhead press numbers by bodyweight and training level.
6 formulas
lb/kg
No signup
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 110 lb | 70 lb | 110 lb | 150 lb | 195 lb |
| 125 lb | 80 lb | 125 lb | 170 lb | 220 lb |
| 140 lb | 90 lb | 140 lb | 190 lb | 245 lb |
| 155 lb | 100 lb | 155 lb | 210 lb | 270 lb |
| 170 lb | 110 lb | 170 lb | 230 lb | 300 lb |
| 185 lb | 120 lb | 185 lb | 250 lb | 325 lb |
| 200 lb | 130 lb | 200 lb | 270 lb | 350 lb |
| 220 lb | 145 lb | 220 lb | 295 lb | 385 lb |
| 242 lb | 155 lb | 240 lb | 325 lb | 425 lb |
| 275 lb | 180 lb | 275 lb | 370 lb | 480 lb |
| 300 lb | 195 lb | 300 lb | 405 lb | 525 lb |
How the score works
Wilks and DOTS normalize a powerlifting total against bodyweight and sex. The score is useful for meet comparisons, but it is not a full model of training age, equipment, or federation rules.
Related calculators
Training guidesQuestions lifters ask
Are these standards official? +
No. They are practical training benchmarks derived from bodyweight multipliers, meant to orient expectations rather than rank a federation total.
Why are standards different across websites? +
Different datasets, equipment assumptions, sex categories, and lift rules produce different tables. Use one table consistently for trend tracking.