Powerlifting

Strength Standards

What a good raw total is at your bodyweight, and where it lands among 262,748 lifters who have competed since 2021. Enter your bodyweight and your squat + bench + deadlift total.

By Tyler Talaga, RN · Updated October 19, 2026

Sex

Body Weight

Total (S + B + D)

What is a good powerlifting total?

It depends on your bodyweight and sex, which is what the DOTS score adjusts for. As a yardstick, a raw total around 300 DOTS is a solid intermediate, 350 is advanced, 400 is competitive at a national level and 500 is elite. These tables turn those bands into totals at the top of each IPF weight class.

Raw totals for each DOTS band, men
Weight class	200 DOTS (Novice)	300 DOTS (Intermediate)	350 DOTS (Advanced)	400 DOTS (Competitive at National Level)	500 DOTS (Elite / International)
59 kg class	234 kg / 515 lb	351 kg / 773 lb	409 kg / 902 lb	467 kg / 1,030 lb	584 kg / 1,288 lb
66 kg class	255 kg / 563 lb	383 kg / 844 lb	447 kg / 985 lb	511 kg / 1,125 lb	638 kg / 1,407 lb
74 kg class	276 kg / 609 lb	415 kg / 914 lb	484 kg / 1,066 lb	553 kg / 1,219 lb	691 kg / 1,523 lb
83 kg class	296 kg / 653 lb	444 kg / 980 lb	518 kg / 1,143 lb	593 kg / 1,306 lb	741 kg / 1,633 lb
93 kg class	314 kg / 693 lb	472 kg / 1,040 lb	550 kg / 1,213 lb	629 kg / 1,386 lb	786 kg / 1,733 lb
105 kg class	332 kg / 731 lb	497 kg / 1,097 lb	580 kg / 1,279 lb	663 kg / 1,462 lb	829 kg / 1,828 lb
120 kg class	348 kg / 768 lb	522 kg / 1,152 lb	609 kg / 1,344 lb	696 kg / 1,536 lb	871 kg / 1,919 lb

Raw totals for each DOTS band, women
Weight class	200 DOTS (Novice)	300 DOTS (Intermediate)	350 DOTS (Advanced)	400 DOTS (Competitive at National Level)	500 DOTS (Elite / International)
47 kg class	153 kg / 336 lb	229 kg / 505 lb	267 kg / 589 lb	305 kg / 673 lb	382 kg / 841 lb
52 kg class	164 kg / 362 lb	246 kg / 543 lb	287 kg / 633 lb	328 kg / 723 lb	410 kg / 904 lb
57 kg class	175 kg / 385 lb	262 kg / 577 lb	305 kg / 673 lb	349 kg / 770 lb	436 kg / 962 lb
63 kg class	186 kg / 410 lb	279 kg / 615 lb	325 kg / 717 lb	372 kg / 820 lb	465 kg / 1,025 lb
69 kg class	196 kg / 432 lb	294 kg / 649 lb	343 kg / 757 lb	392 kg / 865 lb	490 kg / 1,081 lb
76 kg class	207 kg / 456 lb	310 kg / 684 lb	362 kg / 798 lb	414 kg / 912 lb	517 kg / 1,140 lb
84 kg class	217 kg / 479 lb	326 kg / 719 lb	380 kg / 839 lb	435 kg / 958 lb	543 kg / 1,198 lb

Totals are calculated at the class limit. A lighter lifter in the same class needs a little less. Super heavyweights are left out because the formula caps bodyweight.

What do raw powerlifters actually total?

Bands are opinions. Meet results are not. Across 262,748 lifters who competed raw in sanctioned meets since 2021, the median best total was 520 kg for 83 kg men and 295 kg for 63 kg women. Here is the 10th to 99th percentile of best totals in every class.

Best raw totals by percentile and weight class, men, sanctioned meets since 2021
Weight class	10th	25th	Median	75th	90th	95th	99th	Lifters
59 kg class	188 kg / 415 lb	263 kg / 579 lb	343 kg / 755 lb	418 kg / 920 lb	475 kg / 1,047 lb	510 kg / 1,124 lb	563 kg / 1,240 lb	7,828
66 kg class	298 kg / 656 lb	363 kg / 799 lb	430 kg / 948 lb	490 kg / 1,080 lb	540 kg / 1,190 lb	573 kg / 1,262 lb	632 kg / 1,392 lb	14,327
74 kg class	355 kg / 783 lb	420 kg / 926 lb	480 kg / 1,058 lb	535 kg / 1,179 lb	588 kg / 1,295 lb	620 kg / 1,367 lb	683 kg / 1,506 lb	31,571
83 kg class	400 kg / 882 lb	463 kg / 1,020 lb	520 kg / 1,146 lb	580 kg / 1,279 lb	635 kg / 1,400 lb	670 kg / 1,477 lb	735 kg / 1,620 lb	47,985
93 kg class	433 kg / 953 lb	495 kg / 1,091 lb	556 kg / 1,226 lb	620 kg / 1,366 lb	678 kg / 1,494 lb	713 kg / 1,571 lb	780 kg / 1,720 lb	46,851
105 kg class	453 kg / 998 lb	520 kg / 1,146 lb	590 kg / 1,301 lb	658 kg / 1,450 lb	720 kg / 1,587 lb	758 kg / 1,670 lb	823 kg / 1,813 lb	37,504
120 kg class	465 kg / 1,025 lb	540 kg / 1,190 lb	618 kg / 1,361 lb	695 kg / 1,532 lb	761 kg / 1,678 lb	801 kg / 1,766 lb	875 kg / 1,929 lb	22,140
120+ kg class	468 kg / 1,031 lb	553 kg / 1,218 lb	643 kg / 1,416 lb	730 kg / 1,609 lb	813 kg / 1,791 lb	860 kg / 1,896 lb	955 kg / 2,105 lb	12,835

Best raw totals by percentile and weight class, women, sanctioned meets since 2021
Weight class	10th	25th	Median	75th	90th	95th	99th	Lifters
47 kg class	132 kg / 290 lb	170 kg / 375 lb	215 kg / 474 lb	263 kg / 579 lb	305 kg / 672 lb	328 kg / 722 lb	370 kg / 816 lb	3,266
52 kg class	178 kg / 391 lb	215 kg / 474 lb	258 kg / 568 lb	300 kg / 661 lb	339 kg / 747 lb	363 kg / 799 lb	405 kg / 893 lb	7,152
57 kg class	198 kg / 435 lb	238 kg / 524 lb	280 kg / 617 lb	323 kg / 711 lb	361 kg / 795 lb	385 kg / 849 lb	433 kg / 953 lb	11,971
63 kg class	213 kg / 468 lb	252 kg / 555 lb	295 kg / 650 lb	338 kg / 744 lb	380 kg / 838 lb	405 kg / 893 lb	458 kg / 1,009 lb	17,968
69 kg class	228 kg / 502 lb	268 kg / 590 lb	313 kg / 689 lb	355 kg / 783 lb	400 kg / 882 lb	425 kg / 937 lb	480 kg / 1,059 lb	19,949
76 kg class	235 kg / 518 lb	278 kg / 612 lb	323 kg / 711 lb	370 kg / 816 lb	418 kg / 920 lb	450 kg / 992 lb	510 kg / 1,124 lb	17,416
84 kg class	240 kg / 529 lb	281 kg / 620 lb	330 kg / 728 lb	380 kg / 838 lb	428 kg / 942 lb	458 kg / 1,010 lb	523 kg / 1,152 lb	12,455
84+ kg class	245 kg / 540 lb	290 kg / 639 lb	340 kg / 750 lb	397 kg / 875 lb	450 kg / 992 lb	483 kg / 1,064 lb	557 kg / 1,228 lb	15,713

Competitors are a self-selected group who train harder than the gym average, so these numbers run well above what you would see on a random Tuesday. Lighter classes include many sub-junior and junior lifters, which pulls their lower percentiles down.

What is a good DOTS score?

Among raw competitors since 2021, the median best DOTS was 359 for men and 315 for women. A 439 (men) or 409 (women) puts you in the top 10%, and 506 or 494 in the top 1%. That matches the usual bands: 300 intermediate, 350 advanced, 400 national level, 500 elite.

Best DOTS by percentile among raw competitors since 2021
Percentile	Men	Women
10th	268	226
25th	314	268
Median	359	315
75th	401	363
90th	439	409
95th	462	438
99th	506	494

What is a good Wilks score?

Wilks runs within about 4% of DOTS at any bodyweight, so the same bands apply: 300 is a solid intermediate, 400 is competitive nationally and 500 is elite. Wilks 2, the 2020 revision, is scaled to 600 rather than 500 and gives higher numbers that can't be read against these bands. If you compete in the IPF, best-lifter awards use IPF GL points, which have their own scale.

How were these standards calculated?

The band totals come from the DOTS formula at the top of each IPF weight class. The percentiles come from the OpenPowerlifting database (openpowerlifting-2026-10-17): every raw, full-power result from a sanctioned meet between 2021-01-09 and 2026-10-13, all ages and divisions, keeping each lifter's best DOTS and their best total in each weight class. Knee wraps and equipped lifting are excluded.

Sources

OpenPowerlifting. Bulk data export openpowerlifting-2026-10-17. openpowerlifting.org