Question 1

What is a good powerlifting total?

Accepted Answer

A 'good' total depends on your body weight and sex. For males, a total of 3&times; body weight is considered Intermediate, 4&times; body weight is Elite, and 4.5&times; is World Class. For females the thresholds are approximately 2.5&times;, 3.5&times;, and 4&times; body weight respectively. Using the Wilks score, 300+ is competitive, 400+ is elite, and 500+ is world class regardless of body weight.

Question 2

What is the difference between Wilks and DOTS scoring?

Accepted Answer

Both Wilks and DOTS are body-weight-normalized scoring systems that allow lifters of different sizes to be compared on the same scale. Wilks (2020 revision) uses a 5th-degree polynomial denominator and was the IPF standard for decades. DOTS (2020) uses a 4th-degree polynomial and was designed to be more accurate across the full spectrum of body weights, particularly at the very light and heavy ends. For most mid-range body weights the two scores are closely aligned.

Question 3

What are IPF GL Points?

Accepted Answer

IPF GL (Goodlift) Points are the current official scoring system used by the International Powerlifting Federation since 2020. They use an exponential formula: GL = 100 &times; Total &divide; (A &minus; B &times; e^(&minus;C &times; BW)), with separate coefficients for male/female and raw/equipped. A score of 100 indicates an elite world-class lift — most national-level competitors score between 75 and 110.

Question 4

What are powerlifting weight classes?

Accepted Answer

The IPF (International Powerlifting Federation) uses the following weight classes: Men — 59 kg, 66 kg, 74 kg, 83 kg, 93 kg, 105 kg, 120 kg, 120+ kg. Women — 47 kg, 52 kg, 57 kg, 63 kg, 69 kg, 76 kg, 84 kg, 84+ kg. Other federations such as USAPL, RPS, and SPF may use slightly different class structures.

Question 5

What is the difference between raw and equipped powerlifting?

Accepted Answer

Raw powerlifting allows only a belt, wrist wraps, and knee sleeves. Equipped (single-ply) powerlifting allows a lifting suit and knee wraps, which provide significant mechanical assistance — typically adding 15-30% to squat and deadlift and 20-40% to bench press. The IPF GL formula uses different coefficients for raw and equipped to normalize scores across both disciplines.

Question 6

How is the powerlifting total calculated?

Accepted Answer

The powerlifting total is simply the sum of your best successful attempts on all three lifts: Total = Squat + Bench Press + Deadlift. In competition, you get three attempts per lift and the highest successful attempt counts. If you fail all three attempts on any single lift, you receive a 'bomb out' and do not receive a total.

Powerlifting Total Calculator