Training tool
DOTS and Wilks calculator
Enter your bodyweight and total to see how strong you are for your size.
Want this done for you, every session?
FitJur tracks your best lifts as you log them, so your total and your score update on their own after every session.
How it works
A heavier lifter can lift more, so raw totals do not compare well across bodyweights. DOTS and Wilks multiply your total by a coefficient based on bodyweight and sex, giving one number that can be compared with anyone.
DOTS is the newer formula and what most federations use today. Wilks is the older one you will still see in older results and gym conversations. Both are shown so you can compare with either.
The ratio is the simplest view: your total divided by your bodyweight. Useful, but it penalises heavier lifters more than the formulas do.
What the score means
Rough bands for a competition-style total. Where you sit also depends on age, experience and how long you have trained.
| DOTS | Level |
|---|---|
| < 250 | Beginner |
| 250 – 350 | Intermediate |
| 350 – 450 | Advanced |
| 450+ | Elite |
Questions
Can I use a single lift?
Yes, the formula does not care. The levels in the table assume a three-lift total, so a single lift will land in a lower band than your training suggests.
Why is DOTS different from Wilks?
They fit different data. Wilks was built on results from the 1990s and drifts at very light and very heavy bodyweights. DOTS was refit in 2019 to be fairer across the whole range.
Should I use my gym max or a competition max?
Either, as long as you compare like with like. Gym maxes are usually a little higher than what you would post on a platform.
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- Warm-up sets calculator Your working weight in, a warm-up ramp out.
- 5/3/1 calculator Your max in, the training max and all four weeks of the cycle out.
- Calorie calculator How many calories you burn a day, and targets for cutting or gaining.
- Protein calculator How much protein to eat a day for your weight and goal.
- Macro calculator Turn a calorie target into grams of protein, carbs and fat.