Powerlifting SBD Total Calculator
Add up your best squat, bench and deadlift for a powerlifting total, and see it as a multiple of your bodyweight.
How it works
Total = best squat + best bench + best deadlift · Relative = total ÷ bodyweight
A powerlifting total is simply the sum of your heaviest successful squat, bench press and deadlift from a single session or meet. Dividing it by bodyweight gives a scale-free number that lets you compare lifters across weight classes: a 2× total is a solid intermediate mark, and a 3× total is a strong lifter. The three-lift split (roughly 35/25/40) also shows whether a lift is lagging.
Worked example
A 90 kg lifter squats 180, benches 120 and deadlifts 220. The total is 180 + 120 + 220 = 520 kg, and 520 ÷ 90 = 5.78, so the total equals 5.78× bodyweight. The deadlift share is 220 ÷ 520 = 42.3% — a deadlift-dominant total.
Frequently asked questions
What counts as a good powerlifting total?
It depends on bodyweight, sex and experience. As a rough guide for men, a total around 2× bodyweight is a beginner milestone, 3× is intermediate-to-advanced, and 4×+ approaches elite. Women typically reach strong totals at slightly lower bodyweight multiples of their own bodyweight.
Do I use kilograms or pounds?
Either — pick the unit your lifts are recorded in. Competitions use kilograms, so if you plan to compete it is worth training and tracking in kg so your numbers match the plates on the bar.
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Educational training estimate, not medical or coaching advice. Individual response varies — progress under qualified supervision.