- A good powerlifting total depends entirely on your weight class. A 1,200 lb total is advanced at 181 lbs but intermediate at 242 lbs.
- Your total (squat + bench + deadlift) is the only number that matters in competition. Individual lift numbers are secondary.
- Use the rankings calculator to see your exact percentile against every competition lifter on record.
Male Powerlifting Total Standards (Raw)
These are approximate benchmarks based on competition data from OpenPowerlifting. All numbers are for raw (no supportive gear) lifters.
| Weight Class | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 132 lbs / 60 kg | 435 lbs | 765 lbs | 1,045 lbs | 1,290 lbs |
| 165 lbs / 75 kg | 555 lbs | 945 lbs | 1,240 lbs | 1,530 lbs |
| 181 lbs / 82 kg | 605 lbs | 1,015 lbs | 1,335 lbs | 1,640 lbs |
| 198 lbs / 90 kg | 650 lbs | 1,080 lbs | 1,410 lbs | 1,730 lbs |
| 220 lbs / 100 kg | 700 lbs | 1,140 lbs | 1,495 lbs | 1,840 lbs |
| 242 lbs / 110 kg | 740 lbs | 1,195 lbs | 1,560 lbs | 1,925 lbs |
"Beginner" means within your first year of consistent training. "Intermediate" is 1-3 years. "Advanced" is 3-5+ years of structured programming. "Elite" is nationally competitive, roughly the top 5-10% of competition lifters.
Female Powerlifting Total Standards (Raw)
| Weight Class | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 105 lbs / 48 kg | 220 lbs | 430 lbs | 600 lbs | 760 lbs |
| 114 lbs / 52 kg | 250 lbs | 475 lbs | 660 lbs | 830 lbs |
| 132 lbs / 60 kg | 290 lbs | 540 lbs | 745 lbs | 935 lbs |
| 148 lbs / 67 kg | 320 lbs | 590 lbs | 810 lbs | 1,015 lbs |
| 165 lbs / 75 kg | 345 lbs | 625 lbs | 855 lbs | 1,075 lbs |
| 181 lbs / 82 kg | 365 lbs | 660 lbs | 895 lbs | 1,120 lbs |
Total vs Individual Lifts
In competition, your placing is determined by total, not by any individual lift. A lifter who squats 400, benches 300, and deadlifts 500 (1,200 total) beats a lifter who squats 450, benches 250, and deadlifts 475 (1,175 total), even though the second lifter has a bigger squat. This is why balanced development across all three lifts matters more than chasing a huge number on your strongest lift.
Typical contribution to total for raw lifters: squat 35-38%, bench 22-27%, deadlift 35-40%. If one of your lifts is contributing significantly less than these ranges, that's where your total has the most room to grow.
How to Grow Your Total
Identify your weakest lift relative to the ratios above and prioritize it. For most lifters, bench is the smallest contributor and the hardest to move, so improving squat and deadlift technique often yields bigger total gains. A structured program with progressive overload across all three lifts is more effective than maxing out frequently. Use the Program Generator to build a periodized plan based on your current numbers.
When you're within striking distance of a total milestone, a peaking program can help you hit it on meet day. Plan your attempt selection conservatively: the biggest totals come from going 9-for-9 with smart jumps, not from swinging for the fences on third attempts.