Powerlifting total standards for women
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 |
|---|---|---|---|---|---|
| 40 kg | 100 kg | 152.5 kg | 202.5 kg | 252.5 kg | 302.5 kg |
| 45 kg | 110 kg | 165 kg | 222.5 kg | 277.5 kg | 332.5 kg |
| 50 kg | 120 kg | 180 kg | 240 kg | 300 kg | 360 kg |
| 55 kg | 127.5 kg | 192.5 kg | 255 kg | 320 kg | 382.5 kg |
| 60 kg | 135 kg | 202.5 kg | 270 kg | 337.5 kg | 405 kg |
| 65 kg | 142.5 kg | 212.5 kg | 285 kg | 355 kg | 427.5 kg |
| 70 kg | 147.5 kg | 222.5 kg | 297.5 kg | 370 kg | 445 kg |
| 75 kg | 155 kg | 230 kg | 307.5 kg | 385 kg | 462.5 kg |
| 80 kg | 160 kg | 240 kg | 317.5 kg | 397.5 kg | 477.5 kg |
| 85 kg | 165 kg | 245 kg | 327.5 kg | 410 kg | 492.5 kg |
| 90 kg | 167.5 kg | 252.5 kg | 337.5 kg | 420 kg | 505 kg |
| 95 kg | 172.5 kg | 257.5 kg | 345 kg | 430 kg | 517.5 kg |
| 100 kg | 175 kg | 262.5 kg | 352.5 kg | 440 kg | 527.5 kg |
| 105 kg | 180 kg | 267.5 kg | 357.5 kg | 447.5 kg | 537.5 kg |
| 110 kg | 182.5 kg | 272.5 kg | 365 kg | 455 kg | 545 kg |
In pounds
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lb | 225 lb | 340 lb | 455 lb | 565 lb | 680 lb |
| 100 lb | 245 lb | 370 lb | 490 lb | 615 lb | 735 lb |
| 110 lb | 265 lb | 395 lb | 525 lb | 660 lb | 790 lb |
| 120 lb | 280 lb | 420 lb | 560 lb | 700 lb | 840 lb |
| 130 lb | 295 lb | 445 lb | 590 lb | 740 lb | 885 lb |
| 140 lb | 310 lb | 465 lb | 620 lb | 770 lb | 925 lb |
| 150 lb | 320 lb | 485 lb | 645 lb | 805 lb | 965 lb |
| 160 lb | 335 lb | 500 lb | 665 lb | 835 lb | 1000 lb |
| 170 lb | 345 lb | 515 lb | 690 lb | 860 lb | 1035 lb |
| 180 lb | 355 lb | 530 lb | 710 lb | 885 lb | 1065 lb |
| 190 lb | 365 lb | 545 lb | 725 lb | 910 lb | 1090 lb |
| 200 lb | 370 lb | 560 lb | 745 lb | 930 lb | 1115 lb |
| 210 lb | 380 lb | 570 lb | 760 lb | 950 lb | 1140 lb |
| 220 lb | 385 lb | 580 lb | 775 lb | 970 lb | 1160 lb |
| 230 lb | 395 lb | 590 lb | 790 lb | 985 lb | 1180 lb |
| 240 lb | 400 lb | 600 lb | 800 lb | 1000 lb | 1200 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.