Enter a lift to see its bodyweight ratio and its DOTS score.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
This Strength Standards Calculator shows how a lift compares with your body weight. Enter your best one-rep max (1RM) for the squat, bench press or deadlift, or your powerlifting total, along with your body weight and biological sex. It gives your lift as a multiple of your body weight, and for a full total it adds a DOTS score, a published formula for comparing lifters of different sizes.
It deliberately doesn't label you novice or elite: as the notes under the result explain, there are no published bands for the general gym population that this page can reproduce. A bodyweight ratio is simple arithmetic and compares best between people of similar size, which is the gap DOTS is designed to close. Use the result to set realistic goals, and treat it as a snapshot of your training at the time, not a permanent label.
To improve your numbers, follow a structured training program built on progressive overload. Strength coaching can refine your technique and programming, and good form keeps the lift under control as the weights go up. Recalculate regularly to track your progress and adjust your training as you get stronger.
If you want to lift heavier, the next step is to see where you'd train. Visit RPM Gym for a guided tour of the strength training area and talk to a coach about your programming.
Book your free tour today.
The heaviest weight you can lift for a single repetition with proper form. It's a measure of your absolute strength on that exercise.
Published standards are usually built from large datasets of lifters, grouped by body weight and biological sex, to give benchmarks for different levels. This calculator doesn't apply level bands; it gives your bodyweight ratio and, for a total, a DOTS score instead.
No. It doesn't factor in age, although strength does vary with age. It works only from your body weight, your lift and, for the DOTS score, your biological sex.
Apply progressive overload consistently, make sure your recovery and nutrition keep up, and consider working with experienced coaches to refine your technique and program design.
Yes. Book a free guided tour or a coaching conversation and bring your lift and result; a coach can use them to shape a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.