Powerlifting Total: 3 Important Things to Consider

What is a powerlifting total & the criteria for one?

I'm sure we all know that powerlifting consists of the back squat, bench press, and deadlift. The whole point of the sport is to develop as much one-rep strength in each of those three lifts. Therefore, a powerlifting total combines an individual's best back squat, bench press, and deadlift maxes into one number (AKA "total"). 

For example, my powerlifting maxes are...

Squat - 365 lbs (166 kgs)

Bench press - 175 lbs (79 kgs)

Deadlift - 430 lbs (195 kgs)

My total - 970 lbs (440 kgs)

(My total is calculated by using a powerlifting total calculator = 365 + 175 + 430)

Powerlifting total standards

For the lifts to count in a powerlifting meet, an individual must complete them to a certain standard: following commands, pausing the barbell on the chest, squatting to depth, etc. The person's best successful lift from each discipline is ultimately accounted for in his/her powerlifting total.

Something to keep in mind is that most, if not all, powerlifting federations use the metric system. So, weights for squats, bench presses, and deadlifts in the powerlifting world are often regarded as kilograms, not pounds.

This is ABSOLUTELY something you need to consider before competing, especially if you don't have an experienced handler and/or coach with you on a meet day. You'll have to turn in your opening weights in kilograms, and you'll have to use kilograms throughout the entire meet. So, calculating pounds to kilograms is absolutely something you should get used to.

Just know that 1 kilogram = 2.205 pounds. So, if your opening squat is at 200 pounds, just take {(200 lbs / 2.205) = 91 kilograms}. If you want a full guide to everything you need to know on powerlifting meet day, go check out this post!

RELATED POST: 8 Powerlifting Meet Must-Haves: The Ultimate Checklist for Women

For those of us in the United States, counting and adding using the metric system can be extremely difficult. So, that's why I created this awesome powerlifting kilo chart that will help you find your powerlifting total in kilograms! Click here to download this chart!

"Mass moves mass?"

Keep in mind that (GENERALLY SPEAKING) individuals at higher body weights are likely to have higher totals (on average) than those who are at lower body weights. Elite lifters (from any weight class) are an exception.

Heavier people lifting heavier weights is true because of the "mass moves mass" theory. Larger people can produce more force due to higher mass. 

This is very important to consider when comparing yourself to other lifters (which you shouldn't do, but I get it–it happens). For example, I may be able to deadlift over 400 pounds, but I also weigh close to 200.

That said, my max deadlift is 2.26x my body weight (430 / 190 = 2.26). If I compare this ratio to a 130-pound female, a 2.26x body weight deadlift for her would be 293 pounds. Two hundred ninety-three pounds may not sound as impressive as 430 pounds, but it technically is if we look at things from a pound-for-pound perspective.

Though, if we get super technical, smaller or lighter lifters do have a pretty significant advantage on the pound-for-pound scale, so that's why it's not the actual scoring method we use in powerlifting. Instead, we use something called a "Wilks" score (see below).

What's the purpose of a powerlifting total?

Powerlifting totals are part of the way in which powerlifting meets are scored. As for USA Powerlifting (USAPL), local meets are often scored by something called the "Wilks formula" which takes an individual's body weight AND total into consideration.

HOWEVER, it's not the same thing as the pound-for-pound (or Sinclair) scoring method. The Wilks method is often used in powerlifting when individuals across different weight classes are scored against one another.

From my experience, Wilks is used more for scoring in local meets, whereas raw totals are used to score in National meets. This is because there are many competitors in all different weight classes at Nationals; so, there's plenty of competition. Whereas, in local meets, you may be the only one in your weight class.

What is a good powerlifting total?

"Good" is subjective, and "good" powerlifting total standards depend on so many different factors such as age, gender, body weight, experience level, whether or not someone has access to professional coaching, etc. Therefore, there's not one answer to the question: "What is a good powerlifting total?"

To compete in powerlifting, you only need to be able to lift 55 pounds in each discipline (squat, bench press, and deadlift). So, you're really only required to total 165 pounds (55 x 3 = 165) in a meet. Is a 165-pound total good? It's by no means an elite powerlifting total woman, but we all have to start somewhere. 

I think the easiest way to find a fair and "good" total (especially if you're young), is to look at the National qualifying totals (QTs) for the federation you compete in or are planning on competing in. Just keep in mind that if you have to compete in the open category (ages 24 to 39), it becomes much more difficult to qualify for Nationals.

With that said, just because you don't have a total that qualifies you for a National event, it doesn't automatically mean that you are "bad" at powerlifting.

If you're just curious and don't have any desire to compete, here are the USAPL National qualifying totals for all ages and weight classes.

The takeaway

The powerlifting total is an absolutely crucial aspect of the sport. It's an essential part of powerlifting scoring regardless of if Wilks or the total itself is used. And, there's no one answer to the question, "What is a good powerlifting total?"