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Strength Symmetry

Identify muscle imbalances across opposing movement patterns

Your Lifts

Your current bodyweight

Overall Symmetry Score

/ 100

Total

Bench:Squat

Dead:Squat

BW Ratio

x

Strength Profile

Your lift ratios compared to competition averages

Ratio Breakdown

Detailed comparison of each lift ratio against competition norms

Ratio Yours Average Difference Assessment

Strength Profile Summary

Recommended Focus Areas

Related Calculators

E1RM Calculator Estimate your one-rep max Benchmarks Compare against competition data Backoff Sets Calculate your back-off weights

What Are Lift Ratios?

Lift ratios compare the relative strength of different movement patterns. By examining how your bench press relates to your squat, or your deadlift to your squat, you can identify muscle groups that are lagging behind and prioritize your training accordingly.

The competition averages used here are derived from OpenPowerlifting data, representing typical ratios seen across thousands of competitive powerlifters. While individual variation is normal, large deviations from these averages often point to correctable weaknesses or imbalances.

For example, if your bench press is significantly below the expected ratio relative to your squat, it may indicate underdeveloped chest, shoulder, or tricep strength. Addressing these weaknesses can improve your total and reduce injury risk from muscular imbalances.

Frequently Asked Questions

There is no single "ideal" ratio, as individual biomechanics, limb lengths, and training history all play a role. However, competition averages provide useful benchmarks. For male lifters, a typical bench is about 63% of squat, and deadlift is about 118% of squat. For female lifters, bench is about 58% of squat, and deadlift is about 122% of squat. Deviations within 5% of these averages are considered well-balanced.
A relatively weak bench press is one of the most common imbalances in powerlifting. It is often caused by underdeveloped triceps, weak front deltoids, or poor bench technique (particularly arch, leg drive, and bar path). Taller lifters with longer arms are also biomechanically disadvantaged on the bench press. To address this, consider increasing bench press frequency to 2-3 times per week, adding targeted tricep and shoulder accessories, and working with a coach on technique refinement.
The most effective approach is to increase training frequency and volume for lagging lifts while maintaining your stronger lifts. For example, if your bench is weak relative to your squat, train bench 3 times per week while squatting 2 times per week. Add targeted accessory work that addresses the weak points of the lagging lift. Track your ratios over time to measure progress. Most imbalances can be corrected within 3-6 months of focused training.

Lift ratios are based on competition averages and serve as general guidelines. Individual variation due to body proportions, training history, and injury history is normal. Use these results to inform your training priorities, not as rigid targets.