DOTS Calculator - Powerlifting Strength Calculator & DOTS Score Calculator
Free DOTS calculator & powerlifting total calculator. Calculate your DOTS score to compare strength across different bodyweights. Our calculator uses the official IPF DOTS formula to provide accurate powerlifting rankings, strength level assessment, and training recommendations based on your squat, bench press, and deadlift totals.
Last updated: December 15, 2024
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Competition Lifts (1RM)
Your DOTS Score
DOTS Score
296.5
Intermediate
Top 20% of lifters
Total
430 kg
Coefficient
0.69
Strength Assessment:
You are stronger than 80% of lifters. Continue progressive training to reach advanced levels.
DOTS Benchmarks:
Training Recommendations:
- • Implement periodization in your training program
- • Consider hiring a powerlifting coach for technique refinement
- • Focus on weak points through accessory work
- • Ensure adequate nutrition: 1.6-2.2g protein per kg bodyweight
- • Get 7-9 hours of sleep for optimal recovery
About DOTS:
DOTS (Deviation from Optimal Total Strength) is a coefficient-based formula that normalizes powerlifting totals across different bodyweights, allowing fair comparison between lifters. Higher scores indicate greater relative strength.
DOTS Score Strength Levels & Rankings
DOTS Range
250-300
First 6-12 months of training, learning proper form
DOTS Range
350-400
1-3 years training, top 20% of lifters
DOTS Range
400-450
3-5+ years training, top 5% of lifters
DOTS Range
450-500
5-10+ years training, top 1% of lifters
DOTS Range
500+
Elite genetics + optimal training, top 0.1%
Female adjustments
-50 points
Women's benchmarks ~50 points lower per level
Quick Example Result
For 80kg male with 430kg total (150kg squat, 100kg bench, 180kg deadlift):
DOTS Score
296.5
Level
Intermediate
How the DOTS Calculator Works
The DOTS (Deviation from Optimal Total Strength) calculator uses a sophisticated polynomial formula adopted by the International Powerlifting Federation (IPF) in 2019. This formula calculates a coefficient based on your bodyweight, then multiplies it by your powerlifting total to produce a normalized score that allows fair comparison across all weight classes.
The DOTS Formula
DOTS Score = Total (kg) × DOTS CoefficientDOTS Coefficient = 500 / DenominatorDenominator = a×BW⁴ + b×BW³ + c×BW² + d×BW + eWhere BW is bodyweight in kilograms and a, b, c, d, e are gender-specific polynomial coefficients. Male coefficients: a=-0.0000010930, b=0.0007391293, c=-0.1918759221, d=24.0900756, e=-307.75076. Female coefficients differ to account for physiological differences in strength-to-weight ratios.
Why DOTS Replaced Wilks
DOTS was developed to address limitations in the Wilks formula, which had been the standard since 1994. The Wilks formula became less accurate for very light (<52kg) and very heavy (>120kg) lifters. DOTS uses updated data from thousands of modern powerlifting competitions and provides better statistical fit across all bodyweight ranges.
- More accurate polynomial formula with 4th-degree polynomial
- Updated coefficients based on 2010-2018 competition data
- Better normalization for extreme bodyweights
- Separate male and female formulas for accuracy
- Official IPF standard since January 2019
- Used in major federations: IPF, USAPL, CPU, and others
Sources & References
- International Powerlifting Federation (IPF) - Official DOTS Formula Documentation (2019)Primary source for DOTS calculation methodology
- USA Powerlifting (USAPL) - DOTS Implementation StandardsNational federation guidelines and rankings
- IPF Website - Competition Results and RankingsOfficial powerlifting statistics and world records
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Lifter Stats:
- Bodyweight: 80 kg
- Squat: 150 kg
- Bench Press: 100 kg
- Deadlift: 180 kg
- Total: 430 kg
Calculation Steps:
- Calculate polynomial denominator from BW
- DOTS Coefficient = 500 / denominator
- Coefficient ≈ 1.047 for 80kg male
- DOTS = 430 × 1.047 ≈ 450
- Result: Elite level (top 1%)
Result: DOTS Score of 450 - Elite Level
This lifter ranks in the top 1% and is competitive at national competitions
Lightweight Example
60kg lifter, 350kg total
DOTS: ~420 (coefficient advantage)
Heavyweight Example
120kg lifter, 650kg total
DOTS: ~420 (needs higher total)
Frequently Asked Questions
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