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Powerlifting Total Calculator
Calculate your powerlifting total and compare your performance with Wilks and Dots scores. Track your squat, bench press, and deadlift progress.
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Understanding Powerlifting Totals
A powerlifting total is the sum of your best squat, bench press, and deadlift in a single competition or training session. This number represents your overall strength across the three main powerlifting movements.
The Three Lifts
- Squat: Tests leg and core strength, typically the heaviest lift
- Bench Press: Tests upper body pressing strength
- Deadlift: Tests posterior chain and grip strength
Wilks vs Dots Scoring
Both Wilks and Dots are coefficient systems used to compare lifters of different bodyweights fairly.
Wilks Score
The traditional scoring system in powerlifting, developed by Robert Wilks. It uses a mathematical formula to normalize lifting performance across different bodyweights.
Dots Score
A newer scoring system that addresses some limitations of Wilks, particularly for very light and very heavy lifters. It's becoming more popular in modern competitions.
Score Classifications
- Beginner: 200-300 points
- Novice: 300-400 points
- Intermediate: 400-500 points
- Advanced: 500-600 points
- Elite: 600+ points
How to Use This Calculator
- Enter Personal Info: Input your gender, bodyweight, and age (if applicable)
- Choose Units: Select kilograms or pounds
- Input Your Lifts: Enter your best squat, bench press, and deadlift
- Calculate: Click calculate to see your total and scores
- Analyze Results: Review your Wilks/Dots scores and competition standards
Training Tips by Level
Beginner (200-300 points)
- Focus on learning proper form and technique
- Train 3-4 times per week with basic programs
- Prioritize consistency over intensity
Intermediate (400-500 points)
- Implement periodization and program variation
- Focus on weak points and accessory work
- Consider competition preparation
Advanced (500+ points)
- Use advanced programming and peaking protocols
- Focus on competition strategy and mental preparation
- Work with experienced coaches
Frequently Asked Questions
What's a good powerlifting total?
A "good" total depends on your experience level, bodyweight, and goals. Generally, a 400+ Wilks/Dots score indicates solid intermediate strength.
Should I use Wilks or Dots?
Both are valid. Dots is newer and addresses some Wilks limitations, but Wilks is still widely used. Many competitions now use both.
How often should I test my total?
Most lifters test their total every 3-6 months, or when preparing for competition. Frequent maxing can interfere with training progress.
What's the difference between gym and competition totals?
Competition totals are typically 5-10% lower due to stricter judging, timing, and competition nerves. Always be conservative with competition predictions.