Free Tools
DOTS Calculator
Enter your bodyweight and your best squat, bench and deadlift, and we'll score your total on the DOTS scale — the modern, sex-fair way to compare relative strength across any bodyweight.
No sign-up, no maths. DOTS is the coefficient the IPF adopted to replace the old Wilks score, so it's what most federations now quote.
Enter your bodyweight and your best squat, bench and deadlift to score your total.
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What DOTS actually measures
Raw totals reward being heavy. A 200kg squat from a 120kg lifter and the same squat from a 70kg lifter are not the same feat, and DOTS is how you separate them. It takes your full powerlifting total and scales it against your bodyweight, returning a single number that lets you compare yourself to anyone, at any weight, of either sex.
Why DOTS replaced Wilks
The Wilks coefficient ruled powerlifting for decades, but critics argued it treated some bodyweight classes unfairly as training standards rose. DOTS was fitted on newer data with one clean formula per sex, and the IPF adopted it as the modern replacement. If you have only ever seen a Wilks score, DOTS is the like-for-like number the sport now defaults to.
How to read your number
As a rough orientation, under 200 is beginner, 200 to 300 is intermediate, 300 to 400 is advanced, and past 400 is elite. Treat those bands loosely — the real value of DOTS is tracking your own score over months. If it climbs while your bodyweight holds, you are genuinely getting stronger, not just heavier.
Common questions
What is a DOTS score?+
DOTS is a coefficient that normalises your powerlifting total (squat + bench + deadlift) against your bodyweight, so lifters of any size can be compared on one scale. It multiplies your total by 500 and divides by a fourth-degree polynomial of your bodyweight. A higher DOTS means more strength relative to how much you weigh.
Is DOTS better than the Wilks score?+
DOTS is the more modern formula and has been adopted by the IPF as the successor to Wilks. It was refitted on newer competition data and uses a single set of coefficients per sex, which many lifters find fairer across bodyweights. Wilks scores are still widely quoted, but DOTS is what most federations now default to.
What is a good DOTS score?+
As a rough guide, beginners sit under 200, intermediates around 200 to 300, and advanced lifters 300 to 400. Past roughly 400 is elite, competitive territory. These bands are general orientation, not official standards — your own trend over time matters far more than any single number.
Does the DOTS formula work in pounds?+
The formula is defined in kilograms, so we convert your figures for you. Enter everything in whichever unit you prefer using the kg/lb toggle, and the score stays on the same standard scale either way.
Which supplements actually raise my total?+
For strength and power, creatine monohydrate at 3 to 5 grams a day is the most evidence-backed supplement there is, and a caffeinated pre-workout can lift acute performance. Everything else is a distant second to consistent training, sleep, and enough protein. This tool is a training guide, not medical advice.
Want to move the number?
Training drives your total — but creatine and a solid pre-workout are the two supplements with real evidence behind them. Every product we track is scored 0–100 on how closely its doses match that evidence.
Informational only — not medical or coaching advice. Strength-level bands are a general guide, not official standards. Buy links are affiliate links; we may earn a commission at no extra cost to you.