Calculator
Formula Used
This calculator follows standard meet scoring for the total:
- Best Lift (per event) = maximum successful attempt weight.
- Total = Best Squat + Best Bench + Best Deadlift.
- Strength Ratio = Total ÷ Bodyweight (optional).
Units are converted for display, while the logic stays consistent.
How to Use
- Select your units and enter bodyweight if desired.
- Enter up to three attempts for each lift.
- Choose “Good” or “No Lift” for every attempt.
- Press Calculate Total to view results above.
- Download CSV or PDF to share with coaches.
For quick testing, use the “Fill Example” button.
Example Data Table
| Lifter | Units | Squat Attempts | Bench Attempts | Deadlift Attempts | Best S / B / D | Total |
|---|---|---|---|---|---|---|
| Example Athlete | kg | 200 (Good), 210 (No Lift), 210 (Good) | 140 (Good), 145 (Good), 150 (No Lift) | 230 (Good), 240 (Good), 250 (Good) | 210 / 145 / 250 | 605 kg |
Meet-Style Best Attempt Selection
A powerlifting total is the sum of your best successful squat, bench press, and deadlift. Each lift can have up to three attempts, and only attempts marked “Good” are eligible. If your squat attempts are 200 Good, 210 No Lift, and 210 Good, your best squat becomes 210. If all attempts for a lift are No Lift or blank, that lift contributes 0 to the total. Enter weights in kilograms or pounds; the calculator converts internally so totals stay consistent.
Planning Attempts with Useful Percent Ranges
Many lifters choose attempts using a predictable ladder. A common guideline is an opener around 90–92% of a realistic training max, a second attempt around 95–98%, and a third attempt that matches or slightly exceeds your goal (100–103%). Using consistent ranges reduces missed lifts and makes totals comparable across meets and training cycles. Plan practical jumps such as 2.5–10 kg (5–20 lb) based on your strength level.
Monitoring Progress Across Training Blocks
Totals are most meaningful when you compare them over time with consistent standards. Record the date, bodyweight, and whether the numbers came from a meet, mock meet, or heavy single day. An increase of 10–20 kg (or 20–45 lb) across an eight to twelve week block is a typical intermediate target, depending on recovery and programming. Log attempt outcomes to identify patterns, such as missed thirds after aggressive jumps.
Using the Total-to-Bodyweight Ratio
The ratio Total ÷ Bodyweight is a quick way to normalize performance across weight changes. If your total stays constant while bodyweight decreases, the ratio improves and often reflects better relative strength. Use the ratio for trend tracking rather than strict rankings, because equipment rules, judging depth, and federation standards all affect totals.
Clean Reporting for Coaching and Meet Prep
Accurate inputs create accurate decisions. Enter each attempt as loaded on the bar, then mark the result honestly, including depth or lockout misses. The attempt table helps coaches review selection mistakes, such as jumping too far after an easy opener. Exporting CSV or PDF makes it easier to share logs, compare sessions, and plan your next ladder. Note equipment and rest between attempts for planning.
FAQs
1) What is included in the powerlifting total?
The total equals your best successful squat, bench press, and deadlift. Only attempts marked “Good” can become the best lift for each event, and the three best lifts are added together.
2) Can I calculate with only one or two attempts entered?
Yes. You can enter any number of attempts. Blank attempts are treated as zero, and the calculator still selects the highest successful entry per lift to form the total.
3) What happens if all attempts for a lift are “No Lift”?
That lift contributes 0 to your total because there is no successful attempt to select. This mirrors meet scoring, where a bomb-out in one lift prevents a valid total.
4) Should I use kilograms or pounds?
Use the unit you train or compete in. The calculator supports both and shows the converted total in the other unit, which is helpful when comparing training logs or meet results.
5) How is the strength ratio calculated?
If you enter bodyweight, the ratio is Total ÷ Bodyweight using the same unit system. It is optional and is best used to track your trend when bodyweight changes.
6) How do I export my results?
After you calculate, use “Download CSV” for spreadsheet logging or “Download PDF” for a shareable report. Exports include best lifts, total, ratio, and the full attempt table.