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. To maximize strength gains, pair this with the Protein Intake Calculator for daily protein targets and the TDEE Calculator to make sure you are eating enough to fuel your training.
| Level | Wilks Score | Typical Training Age |
|---|---|---|
| UNTRAINED | Below 100 | 0 – 3 months |
| NOVICE | 100 – 200 | 3 – 12 months |
| INTERMEDIATE | 200 – 300 | 1 – 3 years |
| ADVANCED | 300 – 400 | 3 – 5 years |
| ELITE | 400+ | 5+ years |
A common way to gauge strength is by comparing your lifts to your bodyweight. These multipliers give you a quick reference for where you stand without needing a calculator. They apply to a single-rep max and assume proper full range of motion.
| Lift | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| Bench Press | 0.65x | 1.0x | 1.25x | 1.5x |
| Squat | 0.85x | 1.5x | 2.0x | 2.5x |
| Deadlift | 1.0x | 1.75x | 2.25x | 3.0x |
| Overhead Press | 0.4x | 0.65x | 0.85x | 1.1x |
| Barbell Row | 0.5x | 0.8x | 1.1x | 1.35x |
Values are expressed as multiples of bodyweight (e.g., 1.5x means the weight lifted equals 1.5 times your body mass). These are general guidelines for male lifters. Female lifters typically reach about 60-70% of these multipliers at each level.
Below are approximate 1RM benchmarks for an 80 kg (176 lb) male lifter at each strength level. Use these as a reference point and scale proportionally to your bodyweight using the Wilks coefficient that this calculator applies automatically.
| Exercise | UNTRAINED | NOVICE | INTERMEDIATE | ADVANCED | ELITE |
|---|---|---|---|---|---|
| Bench Press | 50 kg | 65 kg | 80 kg | 100 kg | 120 kg |
| Squat | 60 kg | 85 kg | 120 kg | 160 kg | 200 kg |
| Deadlift | 70 kg | 100 kg | 140 kg | 180 kg | 240 kg |
| Overhead Press | 30 kg | 40 kg | 52 kg | 68 kg | 88 kg |
| Barbell Row | 40 kg | 55 kg | 65 kg | 88 kg | 108 kg |
Understanding the natural relationship between your lifts helps you spot imbalances. If any of your lifts deviate significantly from these ratios, it may indicate a muscle group that needs more attention. This calculator detects these imbalances automatically and flags them in your results.
| Lift comparison | Typical ratio | Example (80 kg lifter) |
|---|---|---|
| Squat : Deadlift | 0.80 - 0.85 | 160 kg / 200 kg = 0.80 |
| Bench : Squat | 0.60 - 0.70 | 100 kg / 160 kg = 0.63 |
| OHP : Bench | 0.60 - 0.70 | 68 kg / 100 kg = 0.68 |
| Row : Bench | 0.80 - 0.90 | 88 kg / 100 kg = 0.88 |
| Bench : Deadlift | 0.45 - 0.55 | 100 kg / 200 kg = 0.50 |
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.
A common benchmark is 1x bodyweight for an intermediate lifter. Pressing 1.25x bodyweight is advanced, and 1.5x is elite. These ratios adjust slightly for heavier lifters since strength does not scale linearly with body mass, which is why the Wilks coefficient is used.
Squatting 1.5x bodyweight is a solid intermediate goal. At 2x bodyweight you are well into advanced territory. Most recreational lifters who train consistently for 2-3 years can reach the 1.5x mark with proper programming and nutrition.