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Powerlifting strength standards from real competition data, and free tools to load the bar, pick attempts, and see where you rank.

How Strong Am I? Open Tools
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Strength Standards

Not guesses. Percentiles computed from every result in the OpenPowerlifting database, by sex, equipment, and weight class, regenerated daily.

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What Is a Good Squat?
Squat standards for every weight class, men and women. Enter your numbers, get your percentile.
All classes · Raw / Wraps / Equipped
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What Is a Good Bench Press?
Bench standards by class, including bench-only meet results.
All classes · Interactive checker
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What Is a Good Deadlift?
Deadlift standards by class, sex, and equipment.
All classes · Interactive checker
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What Is a Good Total?
Total standards by weight class, and the 1,000 lb question.
All classes · Links to full rankings
Browse every class page → Lifting Tools
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Plate Calculator
Enter a weight. See the plates per side. Warmup sets calculated.
LBS / KG · Configurable plates
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1RM Calculator
Weight and reps in, estimated max out. Epley, Brzycki, Lombardi. Full percentage and RPE chart.
3 formulas · Percentage table
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Wilks / DOTS / IPF GL
Enter bodyweight and S/B/D maxes. Get all three competition scoring systems. Compare across weight classes.
3 scoring systems · Lift breakdown
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Meet Attempt Selector
Enter training maxes for squat, bench, and deadlift. Get opener through third attempt with plate loading per attempt.
Conservative / Moderate / Aggressive
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Program Generator
Select your equipment and goals. Get a 12-week periodized program. Download as Excel with tracking.
3-4 day splits · Excel download
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Training Log
Log sets, reps, and RPE by session. Track volume and top sets. Export your history as Excel.
Browser storage · Excel export
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How Do I Rank?
Enter your total and weight class. See your percentile against every competition lifter on record.
OpenPowerlifting data · All weight classes
 Also: Nutrition Calculators
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Calorie Calculator
How many calories should you eat? Adjustable deficit/surplus with timeline projection and macro breakdown.
Mifflin-St Jeor · Katch-McArdle · Weight timeline
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TDEE Calculator
Estimate your total daily energy expenditure and maintenance calories.
Mifflin-St Jeor · Activity levels · LBS/KG
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Macro Calculator
Calculate daily protein, fat, and carb targets. Preset splits for cutting, bulking, keto, and custom ratios.
6 presets · Custom sliders
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Protein Calculator
How much protein do you need? Evidence-based targets by activity level and goal.
g/lb · g/kg · Food equivalents
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BMI Calculator
Body mass index with category breakdown, healthy weight range, and limitations for lifters.
WHO categories · Weight range
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Body Fat Calculator
Estimate body fat percentage from measurements. Includes lean mass, fat mass, and FFMI.
US Navy method · FFMI · Categories
New to the sport? The 101 page covers competition format, commands, weight classes, federations, equipment, and scoring. The Guides section has meet prep, attempt strategy, and accessory programming, plus a first-meet gear checklist. Ready to compete? Find a meet near you.