Lifting Strength Calculator

Assess your overall lifting strength across bench press, squat, and deadlift. See your combined total and strength level from beginner to elite.

πŸ’ͺ Lifting Strength Calculator

Results

Total300 kg
Strength Score3.8Γ— BW
LevelNovice
Bench Ratio1.00Γ—
Squat Ratio1.25Γ—
Deadlift Ratio1.50Γ—

πŸ’‘ How Strength Level Is Assessed

The 'Big 3' total (bench + squat + deadlift) relative to body weight is the standard measure of overall lifting strength. Levels: Beginner (<3Γ— BW total), Novice (3-4.5Γ—), Intermediate (4.5-6Γ—), Advanced (6-7.5Γ—), Elite (>7.5Γ— BW).

Individual lift ratios matter too. A balanced lifter typically deadlifts the most (1.5-2.5Γ— BW), squats second (1.25-2Γ— BW), and benches third (1-1.5Γ— BW). Significant imbalances may indicate weaknesses.

80 kg lifter: Bench 80, Squat 100, Deadlift 120 = 300 kg total (3.75Γ— BW, Novice).

Lifting Strength Calculator FAQ

πŸ”— Related Calculators

One Rep Max CalculatorEstimate your one rep max (1RM) from submaximal lifts using Epley, Brzycki, and Lombardi formulas. Plan your training percentages.Bench Press CalculatorEstimate your bench press one-rep max from any rep count. See strength standards and programme training loads.Deadlift Max CalculatorEstimate your deadlift one-rep max from any rep count. See strength standards and percentage-based training loads.Squat Max CalculatorEstimate your squat one-rep max from any rep count. See strength standards and percentage-based training loads.