Free tool
Strength ratio calculator
Your main lifts as percentages of your bench press.
Evidence-checkedEdited by Chris Mann Dip.IOPNHow we check thisClose
Every figure and rating this tool shows comes from one set of tested rules, the same ones used across the Hub and our AI tools, with the method and sources named on the page.
Advertising never decides what we write or recommend. If something is wrong, we correct it and record the change.
Short answer: Enter your bench press and other lifts; each is shown as a percentage of your bench. Ratios vary with build and training, so they describe rather than grade.
- Squat vs bench
- 137.5%
- Deadlift vs bench
- 162.5%
- Overhead press vs bench
- 62.5%
Each lift as a percentage of your bench press. Ratios vary a lot with build, training history and technique, so they describe your lifts rather than grade them. Your body figures stay on this device so the Hub's other calculators can fill them in for you, and are never sent anywhere.
How your squat, deadlift and overhead press compare with your bench press
Each lift is divided by your bench press and shown as a percentage. A 120 kg squat with a 100 kg bench is 120%. You can compare squat to deadlift the same way by reading the two percentages side by side.
Why body proportions shape your lift ratios
Arm, leg and torso lengths change how far the bar travels and how much leverage you have in each lift. Two lifters with the same training can have quite different ratios, so this calculator sets no ideal ratio.
Lift differences are not a diagnosis
A lower or higher percentage on one lift does not mean anything is wrong. Ratios describe your current lifts; they are not evidence of a muscle imbalance or injury risk. Repeat the comparison under similar conditions to see how your own lifts change over time.
Competing in the IPF? Score your total with IPF GL points, or see each lift as a multiple of your bodyweight.
Before a heavy session, plan your warm-up sets and plates. All powerlifting and strength tools
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How the calculation works
Each percentage is the entered lift divided by your bench press, multiplied by 100. The bench press is the reference, not a target standard. Use comparable measurements, such as estimated maxima for each lift, rather than mixing a maximum on one lift with a working set on another.
Worked example
With an 80 kg bench press, 110 kg squat, 130 kg deadlift and 50 kg overhead press, the ratios are 137.5% for squat, 162.5% for deadlift and 62.5% for overhead press. They describe these example lifts; they do not diagnose an imbalance.
What the result cannot tell you
Body proportions, exercise technique, equipment and training history all affect ratios. No ideal ratio or corrective prescription is applied. Repeat comparisons under similar conditions if you want to see how your own lifts change over time.
Common questions
What is the ideal squat-to-bench ratio?
This tool does not set one. It reports your entered lifts relative to your bench press without grading them.
Can a ratio diagnose an imbalance?
No. A difference between lifts is not a diagnosis or evidence that a movement needs correction.
Why use the bench press as the baseline?
It is simply the reference selected for this tool. The separate strength-to-bodyweight calculator uses bodyweight instead.
How do limb lengths affect lift ratios?
Limb and torso lengths change bar travel and leverage in each lift, so lifters with similar training can have different ratios.
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Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.