Ratios are simple but incomplete
Dividing load by bodyweight is easy to understand, but strength does not scale linearly with body size. DOTS and federation formulas try to model that relationship for competition totals.
Technique defines the lift
A competition-depth squat, touch-and-go gym bench, machine press, and partial repetition should not share one standard. Record exercise variation and range of motion with the number.
Use your own trend first
Consistent progress at stable technique is a stronger coaching signal than crossing an arbitrary label. Compare with populations only for context.
Questions, answered plainly
What is a good bench press?+
“Good” depends on bodyweight, sex, age, technique standard, and training age. Compare like with like and prioritize your trend.
Are strength standards goals?+
They can provide context, but goals should also reflect health, sport, injury history, and preference.
Do I need an account to use the calculator?+
No. The web calculators are free and run in your browser without an account.
Sources and further reading
Sources behind the formulas and explanations.