Powerlifting total standards for men
Powerlifting total: the one-rep max that matches each standard at your bodyweight. Don't know your max? Enter the weight and reps of a work set and I'll estimate it.
Where you are now
Standards by bodyweight
In kilograms
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg | 150 kg | 225 kg | 302.5 kg | 377.5 kg | 452.5 kg |
| 55 kg | 165 kg | 247.5 kg | 330 kg | 412.5 kg | 495 kg |
| 60 kg | 177.5 kg | 267.5 kg | 355 kg | 445 kg | 532.5 kg |
| 65 kg | 190 kg | 285 kg | 377.5 kg | 472.5 kg | 567.5 kg |
| 70 kg | 200 kg | 300 kg | 400 kg | 500 kg | 600 kg |
| 75 kg | 210 kg | 312.5 kg | 417.5 kg | 522.5 kg | 627.5 kg |
| 80 kg | 217.5 kg | 327.5 kg | 435 kg | 545 kg | 652.5 kg |
| 85 kg | 225 kg | 337.5 kg | 450 kg | 562.5 kg | 675 kg |
| 90 kg | 232.5 kg | 347.5 kg | 465 kg | 580 kg | 695 kg |
| 95 kg | 237.5 kg | 357.5 kg | 477.5 kg | 595 kg | 715 kg |
| 100 kg | 242.5 kg | 365 kg | 487.5 kg | 610 kg | 730 kg |
| 105 kg | 247.5 kg | 372.5 kg | 497.5 kg | 622.5 kg | 745 kg |
| 110 kg | 252.5 kg | 380 kg | 507.5 kg | 632.5 kg | 760 kg |
| 115 kg | 257.5 kg | 385 kg | 515 kg | 642.5 kg | 772.5 kg |
| 120 kg | 260 kg | 392.5 kg | 522.5 kg | 652.5 kg | 782.5 kg |
| 125 kg | 265 kg | 397.5 kg | 530 kg | 662.5 kg | 795 kg |
| 130 kg | 267.5 kg | 402.5 kg | 535 kg | 670 kg | 802.5 kg |
| 135 kg | 270 kg | 407.5 kg | 542.5 kg | 677.5 kg | 812.5 kg |
| 140 kg | 272.5 kg | 410 kg | 547.5 kg | 685 kg | 820 kg |
In pounds
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lb | 330 lb | 500 lb | 665 lb | 830 lb | 995 lb |
| 120 lb | 360 lb | 540 lb | 720 lb | 900 lb | 1080 lb |
| 130 lb | 385 lb | 580 lb | 770 lb | 965 lb | 1160 lb |
| 140 lb | 410 lb | 615 lb | 820 lb | 1025 lb | 1230 lb |
| 150 lb | 430 lb | 645 lb | 865 lb | 1080 lb | 1295 lb |
| 160 lb | 450 lb | 675 lb | 900 lb | 1130 lb | 1355 lb |
| 170 lb | 470 lb | 705 lb | 940 lb | 1175 lb | 1405 lb |
| 180 lb | 485 lb | 730 lb | 970 lb | 1215 lb | 1455 lb |
| 190 lb | 500 lb | 750 lb | 1000 lb | 1250 lb | 1500 lb |
| 200 lb | 515 lb | 770 lb | 1025 lb | 1285 lb | 1540 lb |
| 210 lb | 525 lb | 790 lb | 1050 lb | 1315 lb | 1575 lb |
| 220 lb | 535 lb | 805 lb | 1075 lb | 1340 lb | 1610 lb |
| 230 lb | 545 lb | 820 lb | 1095 lb | 1365 lb | 1640 lb |
| 240 lb | 555 lb | 835 lb | 1110 lb | 1390 lb | 1670 lb |
| 250 lb | 565 lb | 845 lb | 1130 lb | 1410 lb | 1695 lb |
| 260 lb | 570 lb | 860 lb | 1145 lb | 1430 lb | 1715 lb |
| 270 lb | 580 lb | 870 lb | 1160 lb | 1450 lb | 1740 lb |
| 280 lb | 585 lb | 880 lb | 1175 lb | 1465 lb | 1760 lb |
| 290 lb | 595 lb | 890 lb | 1185 lb | 1480 lb | 1780 lb |
| 300 lb | 600 lb | 900 lb | 1195 lb | 1495 lb | 1795 lb |
| 310 lb | 605 lb | 905 lb | 1210 lb | 1510 lb | 1815 lb |
Each cell is the one-rep max where that standard starts. Kilograms are rounded to 2.5, pounds to 5.
How I build these standards
This is my scale, not someone else's table. It's built on DOTS: a formula that puts results on a common footing across bodyweight and sex (coefficients as used by OpenPowerlifting). The thresholds are a DOTS equivalent of a powerlifting total: Beginner 150 · Novice 225 · Intermediate 300 · Advanced 375 · Elite 450. 450 is roughly the top 5% of men in classic powerlifting meets, 300 is first-meet level.
DOTS is for a total, and this is a single lift. So I make an assumption: your result in one lift is its usual share of a total. The shares are medians from classic powerlifting results in OpenPowerlifting open data (USAPL, about 17 thousand entries): for men squat 35.5%, bench 23.5%, deadlift 41%; for women 36%, 20% and 44%.
Your proportions may differ — some people bench strong, others pull strong — and then a single-lift table shifts. Treat it as a guide to where to grow, not a verdict.
Log your sets in the diary — I'll show you how you climb from one standard to the next.
Prefer Telegram? Open the bot — same diary.