Powerlifting Total Calculator
Enter your squat, bench press, and deadlift to calculate your total and bodyweight-adjusted scores.
Your Total
Lift Breakdown
Understanding Your Powerlifting Total
The powerlifting total - your best squat, bench press, and deadlift combined - is the definitive measure of powerlifting performance. In competition, lifters receive three attempts per lift, and the best successful attempt from each lift is summed to produce the total. The lifter with the highest total in their weight class wins.
Because heavier athletes naturally lift more absolute weight, comparing totals across weight classes requires a bodyweight-adjusted coefficient. This calculator computes three widely used scores: Wilks (the classic formula used since the 1990s), DOTS (the current IPF standard, more accurate across the full bodyweight range), and IPF GL Points (which scale your total against the predicted world record at your bodyweight - 100 GL points is roughly world-record level).
The lift breakdown bar helps you spot imbalances in your total. A typical raw lifter pulls more in deadlift than they squat, and squats more than they bench. If your bench is disproportionately low, specialised upper-body pressing volume or technique work is likely your fastest path to a bigger total. If your squat and deadlift are close together, focusing on pulling from the floor may produce the quickest gains.
Frequently Asked Questions
What is a powerlifting total?
Your powerlifting total is the sum of your best squat, bench press, and deadlift 1RMs. It is the primary measure used in competition to rank athletes within a weight class.
What is the difference between Wilks, DOTS, and IPF GL?
All three scores adjust your total for bodyweight to allow fair comparison across weight classes. Wilks is the classic formula used for decades. DOTS was adopted by the IPF as a more accurate replacement. IPF GL (Good Lift) points scale your total against world records, making 100 points roughly world-record level.
Which score is most widely used today?
DOTS and IPF GL are both currently used by the IPF and most affiliated federations. Wilks is still widely recognised historically and in many raw and untested federations. For raw comparisons between training partners, any of the three works fine.
Do I need to enter all three lifts?
You need at least one lift entered (total > 0). The calculator will still show a total, breakdown bar, and standards links. However, Wilks, DOTS, and IPF GL scores require a bodyweight entry in addition to the total.
Why does the breakdown bar show percentages?
The lift breakdown shows each lift as a percentage of your total, helping you spot imbalances. A common benchmark is roughly 38% squat, 25% bench, and 37% deadlift. A disproportionately low bench relative to your squat and deadlift is very common.
Are the strength standards for raw or equipped lifting?
The linked standards pages are based on raw lifting (no powerlifting suit or multiply gear). Equipped totals are significantly higher - do not compare equipped lifts to raw standards.