Squat
SQOR
Competition score hub
Powerlifting Total CalculatorThree Lifts. One Number. Your Place in the Sport.
Enter your squat, bench, and deadlift. We'll calculate your total, Wilks, DOTS, and IPF GL points, then place the result against 58,000+ competitive lifters.
2025 raw SBD reference
25th
495 kg
50th
565 kg
75th
640 kg
90th
712 kg
Equipment
Sex
Unit
Event
Lift inputs: direct 1RM takes priority over weight x reps
Bench Press
BPOR
Deadlift
DLOR
Your powerlifting total
560 kg
Squat
200 kg
Bench Press
120 kg
Deadlift
240 kg
Male 2025 raw SBD field48%
Below the meet median but clearly established.
Scoring formulas
Three ways to read the same total
Where you stand
Competitive percentile
48th
Interpolated from 2025 raw SBD meet totals.
Training level
Advanced
Monthly periodization and lift-specific blocks start to drive progress.
IPF class
83
Men's IPF bodyweight ladder.
Next milestone
Elite
102 kg to go.
Progress to Elite85%
Threshold: 662 kg.
Lift balance analysis
Squat / Bench / Deadlift split
Squat35.7% of total
Target share: 36.0%. Difference: -0.3%.
Bench Press21.4% of total
Target share: 22.0%. Difference: -0.6%.
Deadlift42.9% of total
Target share: 42.0%. Difference: +0.9%.
Your total structure is balanced enough that meet execution probably matters more than one weak link.
Keep building the three lifts together and use attempt selection to turn training strength into meet kilograms.
See: Bench Press Calculator →Competition readiness
From score hub to meet plan
Based on your total (560 kg) and bodyweight, You can still compete locally, especially in novice divisions. Use the first meet to learn commands and build a reliable total.
IPF / USAPL context
77.5 GL
Use this as the official-style score reference.
DOTS context
Intermediate
Serious recreational strength and a meaningful meet total.
Recent history
Your last five totals
Click Calculate My Total after entering real numbers to store a local history entry. History stays in this browser.
Score education
How to read your total
What Is a Powerlifting Total?
A powerlifting total is squat plus bench press plus deadlift. In competition, each lift gets three attempts and only the best successful attempt from each lift is counted. If a lifter misses all three attempts in any one lift, they do not receive a total.
What Are IPF GL Points?
IPF GL Points are the IPF-era bodyweight-adjusted scoring model used for official-style cross-class comparison. They replaced Wilks in IPF contexts because the newer model was designed to reduce systematic bodyweight bias across divisions.
What Is DOTS, and Is 400 Good?
DOTS is an independent bodyweight-adjusted formula used by several non-IPF federations and ranking tools. Around 400 DOTS is a practical advanced boundary for many serious recreational lifters, while 500+ moves into elite territory.
Where Does Wilks Still Matter?
Wilks is the older historical standard. It is still useful when comparing against older databases, archived meet results, or federations that continue to publish Wilks-style rankings, but it should not be treated as the only modern score.
What Is a Good Powerlifting Total?
Based on the 2025 raw SBD reference set, men cross the competitive median near 565 kg and women near 330 kg. Recreational standards are lower because most gym lifters are not filtered through sanctioned meet participation.
| Level | Male total | Female total | What it means |
|---|---|---|---|
| Beginner | 313 kg | 154 kg | Basic technique is in place and session-to-session progress is still available. |
| Intermediate | 401 kg | 209 kg | Weekly planning matters and the total is beyond casual beginner territory. |
| Advanced | 499 kg | 270 kg | Monthly periodization and lift-specific blocks start to drive progress. |
| Elite | 662 kg | 354 kg | The total is stronger than the competitive median and progress becomes marginal. |
FAQ
Powerlifting Total FAQ
How is a powerlifting total calculated?+
A powerlifting total is calculated by adding your best successful squat, bench press, and deadlift. For example, 200 kg squat plus 120 kg bench plus 240 kg deadlift equals a 560 kg total.
What is a good powerlifting total for a beginner?+
For recreational lifters, a beginner total is approximately 313 kg for men and 154 kg for women. Competitive meet data is higher because it only includes people who actually step on a platform.
What is a good Wilks score?+
A good Wilks score is usually 300-400 for intermediate lifters and 400-500 for advanced lifters. Wilks is still useful for historical comparison even though IPF GL replaced it in IPF-style official scoring.
What is the difference between IPF GL Points, DOTS, and Wilks?+
All three formulas adjust your total for bodyweight. Wilks is the older standard, IPF GL is the current IPF-style model, and DOTS is a modern independent formula used by several non-IPF federations.
Can I compete in powerlifting with a 400kg total?+
Yes, you can compete locally with a 400 kg total. For men it is near intermediate recreational strength, while for women it is already above the elite recreational threshold in this model.
Related tools
Keep the score moving
Internal link
Powerlifting Attempt Calculator
Turn the current total into openers, seconds, thirds, warm-ups, and contingencies.
Internal link
1RM Calculator
Estimate each lift from recent reps before using the total hub.
Internal link
Strength Standards
See whether your full strength profile is balanced across major movements.
Internal link
Bodyweight Ratio Goals
Map your next ratio milestone after reviewing the total.
Internal link
Wilks Calculator
Compare historical Wilks, DOTS, Wilks2, and GL-style scores.
Internal link
Bench Press Calculator
Use if the lift-balance section identifies bench as the weak link.