Rate your lifts against strength standards and find your weak points
Enter weight and reps for each lift. Leave empty if you don't perform it.
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This calculator estimates your 1RM from your weight and reps using the Brzycki formula, then uses the Wilks coefficient to normalize your lifts across bodyweight classes. Each lift is scored 0-100, with category multipliers accounting for typical strength ratios between exercises. The five lifts are grouped into Push (bench, OHP), Pull (row), and Legs (squat, deadlift) to show your overall balance. If you only know your max for one lift, the One Rep Max (1RM) Calculator can help you estimate it from a submaximal set.
The Wilks coefficient is a formula used in powerlifting to compare lifters of different bodyweights. It adjusts for the non-linear relationship between bodyweight and strength potential, allowing fair comparison between a 60kg and 100kg lifter. A heavier lifter needs to lift more absolute weight to achieve the same Wilks score as a lighter lifter, but not proportionally more.
This calculator is for anyone who trains the big compound lifts and wants to know how their strength compares to established standards. It's helpful for identifying weak points - if your pull score is much lower than your push score, you know where to focus. It's also useful for setting concrete goals: reaching "Intermediate" on all lifts is a solid milestone for most recreational lifters. Competitive powerlifters can use it to track balanced development across all movement patterns.
The most common mistake is entering rep counts from sets with poor form. If you are using momentum or partial range of motion, your estimated 1RM will be inflated. Another frequent error is comparing your scores to others without accounting for training age - someone who has trained for 5 years will naturally score higher than a 6-month beginner. Focus on your own progress over time rather than absolute comparisons. Finally, do not neglect lifts where you score lowest - balanced strength reduces injury risk and builds a more functional physique.
For the three powerlifting totals (squat, bench, deadlift), a Wilks score of 300+ is considered intermediate, 400+ is advanced, and 500+ is elite. This calculator applies similar principles to score individual lifts on a 0-100 scale adjusted for bodyweight and gender.
Levels range from Untrained (little or no training background) through Novice, Intermediate, and Advanced to Elite. Each level corresponds to a score range. Most people who train consistently for 1-2 years reach Intermediate. Advanced and Elite levels typically require 3-5+ years of dedicated, structured training.
This is normal for most lifters. The deadlift uses more total muscle mass and has a shorter range of motion for most body types. A squat that is 75-85% of your deadlift is typical. If the gap is much larger, it may indicate weak quads or limited ankle/hip mobility that could benefit from targeted work.
With consistent training (3-4 sessions per week), adequate nutrition, and a structured program, most people reach intermediate strength levels within 12-18 months. Progress is faster in the first 6 months (beginner gains) and gradually slows. Proper recovery and sufficient protein intake are critical - use the Macronutrient (Macro) Calculator to ensure your nutrition supports your training.