Strength Assessment (1RM, Relative Strength, Wilks & IPF GL)
One strength check, three views: estimate squat, bench and deadlift 1RMs from working sets, get strength-to-bodyweight ratios and levels for each lift, then see your powerlifting total as both Wilks and IPF GL points with the next milestone for every lift.
Results
- Estimated total
- 280 kg
- Squat + bench press + deadlift (Epley estimates)
- Wilks score
- 199.5
- 3-lift total with Wilks coefficients
- IPF GL points
- 40.8
- 3-lift total with IPF GL 2020 coefficients
- IPF GL reference band
- Beginner
- Community reference; not an official classification
- Strongest relative lift
- Deadlift 1.6x
- Level: Novice
- Biggest opportunity
- Bench press 0.8x
- Level: Beginner - improving this lift grows the total fastest
Per-lift breakdown
| Lift | Input | Est. 1RM | Ratio | Level |
|---|---|---|---|---|
| Squat | 100 kg (direct 1RM) | 100 kg | 1.33x | Novice |
| Bench press | 60 kg (direct 1RM) | 60 kg | 0.8x | Beginner |
| Deadlift | 120 kg (direct 1RM) | 120 kg | 1.6x | Novice |
Next milestones
| Lift | Next level | Target ratio | Target 1RM |
|---|---|---|---|
| Squat | Intermediate | 1.75x | 131.3 kg |
| Bench press | Novice | 1x | 75 kg |
| Deadlift | Intermediate | 2x | 150 kg |
How it works & limitations
One input, three outputs
This workflow chains the three standard strength tools: working sets become estimated 1RMs, each 1RM becomes a strength-to-bodyweight ratio with a training level, and the three estimated maxes add up to a powerlifting total that is then normalized with both Wilks and IPF GL points. You only fill in your lifts once and see the whole picture.
Working sets vs tested maxes
The Epley equation (1RM = weight x (1 + 0.0333 x reps)) is one of the most validated predictors for trained lifters at 12 reps or fewer, but estimates still fall within roughly 10% of a tested 1RM. Leave a lift's reps box blank to enter a directly tested max instead - the workflow then uses it as-is.
Why relative strength comes first
For jumping athletes, bodyweight-relative strength matters more than absolute numbers: a 1.5x bodyweight squat means something different at 70 kg than at 100 kg. The weakest of the three lifts is usually the fastest way to grow the total, so use the 'Biggest opportunity' row and the next-milestone table to set a concrete target (target 1RM = target ratio x bodyweight).
Wilks vs IPF GL
Wilks is the classic normalization and IPF GL is the formula IPF adopted in 2020. They use different scales, so a Wilks score and an IPF GL score for the same total are not comparable to each other. Use IPF GL if you follow modern IPF rankings; use Wilks for older records or self-tracking consistency.
Sources
Last updated 2026-08-13
- LeSuer, D. A., et al. (1997). The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. Journal of Strength and Conditioning Research, 11(4), 211-213.
- IPF GL Coefficients 2020 (official IPF formula document).
- StrengthLevel community strength standards by lift and sex.
All 1RMs are estimates unless entered directly, and normalized scores are comparison tools, not prescriptions. Reference bands are population-based; track your own trend with the same input method over time.
Frequently asked questions
What does the strength assessment calculate?
It chains the standard strength tools into one workflow: your working sets are converted into estimated 1RMs with the Epley equation, each 1RM becomes a strength-to-bodyweight ratio with a training level, and the three estimated maxes add up to a powerlifting total that is normalized with both Wilks and IPF GL points.
Can I enter tested 1RMs instead of working sets?
Yes. Leave the reps box blank for any lift and the calculator treats the weight as a directly tested 1RM. For working sets, keep them at 12 reps or fewer and near failure for the most accurate Epley estimates.
Why do I get both Wilks and IPF GL points?
Wilks is the classic normalization and IPF GL is the formula IPF adopted in 2020. They use different scales, so the same total produces two different numbers. Use IPF GL for modern IPF rankings and Wilks for older records or consistent self-tracking; never compare scores across systems.