Powerlifting progress calculator
See how much similar powerlifters improved over about one year. Enter your age, bodyweight, and current Raw squat, bench press, and deadlift to compare yourself with 100 lifters from sanctioned, drug-tested full-power categories.
Enter your current performance
Enter recent competition-standard one-repetition maximums in kilograms. Total and DOTS are calculated automatically.
Your estimated one-year improvement
Half of the similar lifters improved more than this and half improved less.
- Current total
- 0 kg
- Current DOTS
- 0
- Similar lifters compared
- 100
Your performance required a wider search than 90% of the historical test cases, or one of your values is outside the recorded range. Treat this estimate with extra caution.
How similar lifters progressed
| Outcome | Median improvement | Interquartile range (Middle 50%) |
10th–90th percentile (Middle 80%) |
|---|---|---|---|
| DOTS | |||
| Squat | |||
| Bench press | |||
| Deadlift |
View all matched lifters
This table contains all 100 lifters used for the estimate.
| Rank | Age | Bodyweight | DOTS | Squat | Bench | Deadlift | DOTS Δ | Squat Δ | Bench Δ | Deadlift Δ |
|---|
Bodyweight and lifts are kilograms. The rows are ordered from the closest comparison to the least similar comparison included. Each selected person appears once.
How the calculator works
- Your lifts are added into a total and converted to DOTS.
- The calculator finds 100 same-sex lifters with a similar age, bodyweight, DOTS score, squat share, bench press share, and deadlift share. Each share is the percentage of the total contributed by that lift, and each person appears only once.
- It shows how those lifters’ best tested-category competition results changed about one year later. Every selected lifter counts equally.
The estimate uses 102,596 one-year comparisons derived from the OpenPowerlifting dataset, limited to results recorded as drug-tested categories. Read the calculator methodology for details about the data, matching, and validation.
Limitations
- The result describes competitors who returned to a recorded meet. Lifters who stopped competing may have progressed differently.
- Competition history does not reveal training experience, programming, consistency, injuries, or body composition.
- Gym lifts may not be directly comparable with competition results because of judging standards, squat depth, bench pauses, and equipment such as straps.
- Meet-day performance varies. Even annual bests can be affected by preparation and unusually good or bad days.
- A drug-tested category does not mean every competitor was personally tested, and testing standards differ between federations.
- The historical test supports the displayed ranges overall, but it does not guarantee an individual result.