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Enter Your Lifts
Enter weight + reps, or just weight with reps=1 for your 1RM.
🟢 Squat
🔵 Bench Press
🔴 Deadlift
Try an Example
Powerlifting Total Explained
The powerlifting total is the sum of your best squat, bench press, and deadlift. In competition, you get three attempts at each lift and your best successful attempt counts. This calculator estimates your 1RM from any rep range using the Epley formula, then adds all three for your total.
Powerlifting Total Standards (Men, kg)
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 66 kg | 250 | 350 | 440 | 530 | 620+ |
| 74 kg | 280 | 390 | 490 | 590 | 690+ |
| 83 kg | 310 | 430 | 540 | 650 | 760+ |
| 93 kg | 340 | 470 | 590 | 710 | 830+ |
| 105 kg | 370 | 510 | 640 | 770 | 900+ |
Typical Lift Distribution in Powerlifting
Most competitive powerlifters follow roughly this distribution of their total:
| Lift | % of Total | Example (500 kg total) |
|---|---|---|
| Squat | ~37–40% | ~185–200 kg |
| Bench Press | ~25–28% | ~125–140 kg |
| Deadlift | ~33–37% | ~165–185 kg |
If your bench is significantly below 25% of your total, it's almost certainly your biggest weak point. Bringing it up will add the most points to your total the fastest.
How to Improve Your Powerlifting Total
Focus on your weakest lift first — that's where you'll gain the most Wilks points per hour of training. Add variation (pause squats, close-grip bench, deficit deadlifts) to address weak positions. Use a structured program like 5/3/1, Sheiko, or Candito with clear peaking phases before testing your total. Sleep 8+ hours, eat enough protein (2g per kg bodyweight), and compete — meet prep teaches you things training alone never will.
Frequently Asked Questions
For men at 83 kg: Beginner ≈ 310 kg, Novice ≈ 430 kg, Intermediate ≈ 540 kg, Advanced ≈ 650 kg, Elite ≈ 760 kg+. Women's totals are roughly 60–65% of these numbers at the same bodyweight. Use the calculator above for your specific bodyweight.
Total = best squat + best bench press + best deadlift. In competition you get 3 attempts per lift. This calculator estimates your 1RM from any rep range using the Epley formula (weight × (1 + reps/30)), then sums all three lifts.
The Wilks score adjusts your total for bodyweight so lifters of different sizes can be compared fairly. A 60 kg woman and a 120 kg man can both have a Wilks score of 350 — meaning equal relative strength. Wilks 300+ is solid, 400+ is national level, 500+ is world class.
Typically: bench ≈ 65–75% of squat, deadlift ≈ 115–125% of squat. In total terms: squat ~38%, bench ~27%, deadlift ~35%. If your bench is significantly below these ratios, it's your biggest weak point and the fastest path to a bigger total.
Using 1–5 reps gives ±3–5% accuracy with the Epley formula. Accuracy drops above 10 reps because fatigue affects the rep-to-1RM relationship. For the most accurate total estimate, use your heaviest sets of 1–3 reps.
Most powerlifters peak every 12–16 weeks (one competition cycle). Testing too often increases injury risk and takes away from productive training. Use this calculator with your working sets to track progress without maxing out every week.
