Question 1

What is a powerlifting total?

Accepted Answer

A powerlifting total is the sum of your best squat, bench press, and deadlift. It is the primary competitive metric in powerlifting — the lifter with the highest total in their weight class wins.

Question 2

What is a good powerlifting total?

Accepted Answer

It depends on body weight, sex, and experience. A 500 kg total for an 83 kg male is roughly intermediate. Use DOTS or Wilks scoring for bodyweight-adjusted comparison.

Question 3

What should my squat-bench-deadlift ratio be?

Accepted Answer

A common ratio is roughly 36:24:40 (squat:bench:deadlift) for men and 37:22:41 for women. Significant deviation suggests a weak lift that offers the most improvement potential.

Question 4

How do I improve my weakest lift?

Accepted Answer

Identify which lift deviates most from the ideal ratio, then prioritize it with extra volume, technique work, and targeted accessories. A 10% improvement in your weakest lift often adds more to your total than a 5% improvement in your strongest.

Question 5

How do I increase my powerlifting total?

Accepted Answer

Focus on consistent training, progressive overload, and addressing weak lifts. Periodize your training with phases for hypertrophy, strength, and peaking. Technique improvements often yield the fastest gains.

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