Relative Strength Calculator
Bodyweight multiples are the simplest way to describe relative strength — a 2× bodyweight squat means something to most lifters immediately.
Your results
Bodyweight multiples are a rough guide and they systematically flatter lighter lifters — which is precisely why DOTS and IPF GL exist. Use those to compare across bodyweights fairly.
What bodyweight multiples do and do not tell you
They are intuitive and immediately comparable, which is why lifters use them. A 2× bodyweight squat is a recognised milestone.
The problem is that strength does not scale linearly with bodyweight. A 60 kg lifter squatting 2× bodyweight (120 kg) and a 120 kg lifter squatting 2× bodyweight (240 kg) are not equally impressive — the second is a far rarer performance. Larger bodies produce more absolute force but less per kilogram, because muscle cross-section scales with the square of linear dimension while mass scales with the cube.
That is exactly the problem DOTS and IPF GL points were built to solve. Use those to compare across bodyweights properly; use multiples for a quick personal benchmark.
Common milestones
- Bench press bodyweight — a widely recognised intermediate marker for men.
- Squat 1.5× bodyweight — solid intermediate.
- Deadlift 2× bodyweight — the classic strength benchmark.
- Overhead press 0.75× bodyweight — harder than it sounds.
- A strict pull-up is itself a 1× bodyweight pull.
Common questions
Is a 2x bodyweight squat good?
For a man, that is an advanced standard. For a woman, it is close to elite. Heavier lifters find any given multiple harder.
Why do heavier lifters have lower multiples?
Muscle cross-section scales with the square of size while body mass scales with the cube, so force per kilogram falls as size rises.
Should I use relative or absolute strength?
Relative for personal benchmarks and bodyweight sports; scoring formulas for fair comparison across bodyweights.
Do these standards apply to all ages?
They are open-age estimates. Expect lower figures for older lifters and adolescents.
Related calculators
Track the numbers, not just calculate them
MyFitsy stores your weight, measurements and every session, so the figures above become a trend instead of a one-off.
