Calculator
Strength Level Calculator
Quick answer
Enter body weight and any lifts you have. The page divides each lift by body weight. If you enter squat, bench, and deadlift, it also returns a DOTS score.
There is no beginner, intermediate, or elite label. Popular tier charts are someone else's data set, and several are not ours to republish. A ratio you can check beats a rank we would have to invent.
Need a 1RM first? Use the one rep max calculator →
Estimates only. Testing a true max carries risk; use a spotter or safety arms. Not medical advice.
Add squat, bench, and deadlift for a DOTS score.
No beginner or elite label. This page does not invent tiers.
| Lift | Load | × body weight |
|---|---|---|
| Back squat | — | — |
| Bench press | — | — |
| Deadlift | — | — |
| Overhead press | — | — |
On this page
How does the strength level calculator work?
Ratio = lift / body weight, in the same unit. A 140 kg bench at 80 kg body weight is 1.75 times body weight. That is the whole calculation for a single lift.
DOTS runs only when all three powerlifts are present, using the coefficients on the DOTS calculator. Overhead press is reported as a ratio and is not part of DOTS.
What inputs does it need?
Body weight, and any of squat, bench, deadlift, and overhead press. Sex is used only for the DOTS polynomial. Empty lifts are skipped.
Use the same standard you would defend. A high squat and a competition squat should not share a cell in your notes.
Worked example with sample numbers
Example only: 180 lb body weight, 225 lb bench. The ratio is 1.25. That is a bench at one and a quarter times body weight. It is not a rank.
Add a 315 lb squat and a 405 lb deadlift and the page will score the total with DOTS. The three ratios stay visible so a strong deadlift cannot hide a bench you want to look at by itself.
Common mistakes
Reading a multiple of body weight as if every lifter at 1.5× had the same training age, limb length, or depth. The ratio is a description, not a verdict.
Borrowing tier names from a website and pasting them onto these ratios. This page will not. The strength standards guide explains why.
FAQ
Why are there no elite or beginner labels?
Because publishing a cutoff we did not measure, or copying a chart we do not have rights to, would be a made-up standard. Ratios and DOTS are calculations. Ranks are not.
What is a good bench ratio?
Depends who you train with and what you count as a bench. The page will not pick a number and call it average. See the bench standards guide for how to think about it.
Does sex change the ratio?
No. The ratio is lift divided by body weight. Sex changes DOTS, because that formula has two polynomials.
Can I enter a 5-rep max?
You can type any load. The ratio will describe that load, not a one-rep max, unless you estimated one first on the homepage.
Where do strength standards come from?
From data sets: meet results, gym surveys, or a coach's opinion. They disagree. The guide walks through that without inventing a ladder.