Wilks Score & Powerlifting Calculator
Calculate your Wilks score — the standard method for comparing powerlifting and strength sport performance across different body weights and sexes.
Powerlifting Strength Standards Guide
What the Wilks Score Is
The Wilks coefficient normalises a powerlifting total (squat + bench + deadlift) to allow fair comparison between lifters of different body weights. Wilks score = total × coefficient, where the coefficient comes from a polynomial formula based on body weight and sex. A higher Wilks score means better relative strength. It was developed by Robert Wilks of Powerlifting Australia. The DOTS score and IPF GL Points are more recent formulations that many federations now use instead, but Wilks remains
Wilks Score Standards
Wilks score benchmarks for powerlifters: under 200 — beginner. 200–299 — intermediate. 300–399 — advanced. 400–499 — elite. 500+ — world class. The all-time world record Wilks score is approximately 702 (Ray Williams, male superheavyweight). For reference, a competitive amateur male lifter will typically score 300–400. Female lifters: similar absolute standards apply. The top British powerlifters score 450–550.
Strength Standards by Individual Lift
Rough strength standards for male lifters (varies significantly with federation and equipment): Squat: untrained 60kg, novice 100kg, intermediate 130kg, advanced 175kg, elite 225kg+ (at 85kg bodyweight). Bench press: untrained 40kg, novice 70kg, intermediate 95kg, advanced 125kg, elite 165kg+. Deadlift: untrained 80kg, novice 130kg, intermediate 165kg, advanced 215kg, elite 270kg+. Female standards are approximately 60–70% of male at equivalent training age.
Programming for Powerlifting
The three major powerlifting training styles: Linear progression (best for beginners): add weight every session. 5×5 programmes (StrongLifts, Starting Strength) — add 2.5kg to lower body, 1.25kg to upper body each session until stalling. Intermediate periodisation: weekly undulation — vary intensity and volume by session. Advanced: block periodisation — accumulation, intensification, and peaking blocks over 12–16 weeks. Competition preparation: reduce training volume and increase intensity 2–4 w
Recommended for this calculator