The finding in one sentence
In verified raw male competition data, the median lifter's big three fall in a ratio of about squat 1.5 : bench 1.00 : deadlift 1.73, stable across weight classes (Fitness Volt, OpenPowerlifting).
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What Is the Ideal Squat-to-Bench-to-Deadlift Ratio?
Across verified male competition results in the public OpenPowerlifting dataset, the typical raw lifter's squat, bench, and deadlift fall in a consistent ratio. Normalized to the bench press, the median ratio is about squat 1.5 : bench 1.00 : deadlift 1.73.
Put another way, of a typical three-lift total, the squat makes up about 36%, the bench press about 24%, and the deadlift about 41%. The deadlift is the biggest single lift and the bench press the smallest, which is why "your deadlift should beat your squat, and your squat should beat your bench" holds up in the data.
If one of your lifts is far out of this range, it usually points to a relative weakness or a technique limitation in that lift rather than a problem with the others.
How the Big Three Split the Total (Men, Raw)
Each lift's share of the median three-lift total across male raw weight classes. The split is remarkably stable: the deadlift leads, the squat sits in the middle, and the bench press trails in every class.
The Big-3 Ratio by Bodyweight Class (Men, Raw, Median)
Median raw squat, bench, and deadlift for each male weight class, with the bench-normalized ratio (bench = 1.00) and each lift's share of the three-lift total.
| Weight Class | Squat | Bench | Deadlift | S : B : D | Min samples |
|---|---|---|---|---|---|
| 66 kg (146 lb) | 336 lb | 220 lb | 408 lb | 1.53 : 1.00 : 1.85 | 28,027 |
| 74 kg (163 lb) | 375 lb | 248 lb | 446 lb | 1.51 : 1.00 : 1.8 | 55,467 |
| 83 kg (183 lb) | 408 lb | 276 lb | 480 lb | 1.48 : 1.00 : 1.74 | 78,720 |
| 93 kg (205 lb) | 441 lb | 292 lb | 507 lb | 1.51 : 1.00 : 1.74 | 80,609 |
| 105 kg (231 lb) | 468 lb | 320 lb | 529 lb | 1.47 : 1.00 : 1.66 | 60,327 |
| 120 kg (265 lb) | 502 lb | 342 lb | 551 lb | 1.47 : 1.00 : 1.61 | 31,980 |
Raw equipment only, 50th-percentile competition lift. Ratio is bench-normalized (bench = 1.00). Source: OpenPowerlifting (opl-csv), accessed 2026.
How to Use Your Own Ratio
For a reference, in the 83 kg (183 lb) class the median raw lifts are 408 lb squat, 276 lb bench, and 480 lb deadlift - a ratio of 1.48 : 1.00 : 1.74. Divide each of your lifts by your bench press and compare to that line.
Check where each of your lifts ranks individually, then look for the one furthest below the others:
How Was This Analysis Conducted?
For each male raw weight class we read the 50th-percentile (median) competition squat, bench press, and deadlift from the public OpenPowerlifting dataset, then expressed them two ways: a ratio normalized to the bench press, and each lift's share of the three-lift total.
- Raw equipment only - no supportive gear.
- The same large-sample weight classes used throughout this study suite (each holds tens of thousands of verified entries).
- The reported overall ratio is the average of the per-class ratios across those classes.
Because the three medians come from the same population of competitors, the ratio describes the typical balance between the lifts, not a within-person guarantee.
Cite This Study
Press-ready stat: "The median raw powerlifter's squat, bench, and deadlift fall in roughly a 1.5 : 1.00 : 1.73 ratio, with the deadlift the largest lift and the bench the smallest (OpenPowerlifting, 2026)."
APA
Fitness Volt. (2026). The Big-3 Ratio: How Your Squat, Bench, and Deadlift Should Compare. Retrieved from https://fitnessvolt.com/strength-standards/research/squat-bench-deadlift-ratio/
MLA
Fitness Volt. "The Big-3 Ratio: How Your Squat, Bench, and Deadlift Should Compare." Fitness Volt, 2026, https://fitnessvolt.com/strength-standards/research/squat-bench-deadlift-ratio/.
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Download the Data
Get the full table behind this study as a spreadsheet-ready CSV. The download matches the numbers shown on this page exactly. Please credit Fitness Volt and link back to this page when you use the data.
Direct link: https://fitnessvolt.com/wp-json/rpe-training/v1/standards/research-csv/squat-bench-deadlift-ratio
About This Research
The Big-3 Ratio study is published by Fitness Volt and is based on the public OpenPowerlifting dataset of verified raw competition results. It reports the typical balance between the squat, bench press, and deadlift at the median competition level. Figures are updated as new competition data is imported.
Common Questions
What is a good squat-to-bench ratio?
In verified competition data, the median raw lifter squats about 1.5 times their bench press. If your squat-to-bench ratio is well below that, your squat is likely a relative weakness.
Should my deadlift be higher than my squat?
Yes. The median deadlift is about 1.73 times the bench, versus about 1.5 times for the squat, so for most lifters the deadlift is the biggest of the three.
Why is the bench press the smallest lift?
The bench press is the most upper-body-dominant of the three lifts and uses less total muscle mass than the squat or deadlift, so it is the smallest lift for almost every competitor.
Does the ratio change with bodyweight?
Only slightly. The table shows the split is stable across weight classes, with the deadlift leading and the bench trailing in every class.
