Free strength ratio calculator
Strength Ratio Calculator
Set any lift as your anchor and instantly see balanced squat-to-bench, deadlift-to-squat, and bodyweight targets across 25 lifts. Enter what a lifter actually lifts to reveal exactly where they’re over- or under-developed.
Free · No sign-up · kg & lbs · Built for coaches
Lift-to-lift ratios
Anchor any lift and read every other as a percentage — the 4:3:2:1 model, instantly.
Bodyweight standards
Novice, intermediate, and advanced targets as multiples of bodyweight, for men and women.
Imbalance check
Enter real lifts and each is flagged balanced, over-, or under-developed on a ±10% band.
Interactive
Build your own strength ratio profile
Choose your lifts, switch between lift-to-lift ratios and bodyweight standards, and the calculator updates every target as you type — in kilograms or pounds. Enter a real 1RM beside any lift to see whether it’s balanced or out of line. Need to estimate your 1RM first?
Enter what a client actually lifts (optional) to see whether each lift is balanced, over- or under-developed against the ±10% band. The basis selector adjusts expected targets by movement pattern.
Specific ratios
Calculators for the ratios lifters actually search
Start with a specific ratio, then open the same free calculator preconfigured for that lift pair or bodyweight standard.
Squat to Deadlift
squat to deadlift ratio
Deadlift to Squat
deadlift to squat ratio
Squat to Bench Press
squat to bench press ratio
Bench Press to Squat
bench press to squat ratio
Bench Press to Deadlift
bench press to deadlift ratio
Deadlift to Bench Press
deadlift to bench press ratio
Overhead Press to Bench Press
overhead press to bench press ratio
Bench Press to Overhead Press
bench press to overhead press ratio
Barbell Row to Bench Press
barbell row to bench press ratio
Bench Press to Barbell Row
bench press to barbell row ratio
Front Squat to Back Squat
front squat to back squat ratio
Romanian Deadlift to Deadlift
romanian deadlift to deadlift ratio
Trap-Bar Deadlift to Conventional Deadlift
trap-bar deadlift to conventional deadlift ratio
Sumo Deadlift to Conventional Deadlift
sumo deadlift to conventional deadlift ratio
Incline Bench to Bench Press
incline bench to bench press ratio
Close-Grip Bench to Bench Press
close-grip bench to bench press ratio
Dumbbell Bench to Bench Press
dumbbell bench to bench press ratio
Leg Press to Squat
leg press to squat ratio
Hack Squat to Squat
hack squat to squat ratio
Hip Thrust to Squat
hip thrust to squat ratio
Box Squat to Back Squat
box squat to back squat ratio
Bulgarian Split Squat to Squat
bulgarian split squat to squat ratio
Push Press to Overhead Press
push press to overhead press ratio
Seated DB Shoulder Press to Overhead Press
seated db shoulder press to overhead press ratio
Pendlay Row to Barbell Row
pendlay row to barbell row ratio
Good Morning to Squat
good morning to squat ratio
Squat to Bodyweight
squat to bodyweight ratio
Bench Press to Bodyweight
bench press to bodyweight ratio
Deadlift to Bodyweight
deadlift to bodyweight ratio
Overhead Press to Bodyweight
overhead press to bodyweight ratio
Weighted Pull-Up to Bodyweight
weighted pull-up to bodyweight ratio
Weighted Chin-Up to Bodyweight
weighted chin-up to bodyweight ratio
Weighted Dip to Bodyweight
weighted dip to bodyweight ratio
Lat Pulldown to Bodyweight
lat pulldown to bodyweight ratio
Strength to Bodyweight
strength to bodyweight ratio
Full coverage
Every lift supported by the free calculator
The calculator covers the main squat, hinge, push, pull, and weighted bodyweight movements, so you can compare the ratios that matter in real programming.
Squat pattern
- Back Squat100%
- Front Squat85%
- Box Squat105%
- Hack Squatapprox.140%
- Bulgarian Split Squatapprox.45%
- Leg Pressapprox.250%
Hip hinge
- Deadlift125%
- Sumo Deadlift125%
- Trap-Bar Deadlift130%
- Romanian Deadlift95%
- Hip Thrustapprox.150%
- Good Morning60%
Horizontal push
- Bench Press75%
- Incline Bench Press67%
- Close-Grip Bench Press70%
- Dumbbell Bench Pressapprox.60%
- Weighted Dip45%
Vertical push
- Overhead Press50%
- Push Press62%
- Seated DB Shoulder Pressapprox.40%
Horizontal pull
- Barbell Row66%
- Pendlay Row60%
Vertical pull
- Weighted Pull-Up40%
- Weighted Chin-Up45%
- Lat Pulldownapprox.55%
In Trainnode
Run these ratios automatically for every client
This calculator is a manual lookup. Inside Trainnode, the same ratios run automatically against each client’s real tested or estimated 1RMs — so every lift is flagged balanced, over-developed, or under-developed the moment the numbers change.
Strength ratio calculator FAQ
- How does the strength ratio calculator work?
- Pick an anchor lift (commonly the back squat) and enter its 1-rep max. The calculator instantly returns the balanced target for every other lift as a share of that anchor — using the classic 4:3:2:1 model and established lift-to-lift ratios. Enter what a lifter actually lifts and each result is flagged balanced, over-developed, or under-developed against a ±10% band.
- Is the strength ratio calculator free?
- Yes. The calculator is completely free to use, no sign-up required. It runs in your browser and supports both kilograms and pounds, plus a bodyweight-standards mode with novice, intermediate, and advanced tiers.
- What is a good squat to bench press ratio?
- For a balanced lifter the bench press is usually about 70–80% of the back squat. The calculator defaults to this relationship and shows you instantly whether a lifter’s bench is keeping pace with their squat.
Want the full background on these numbers? Read the strength standards & lift ratios guide.
Questions about strength ratios?
Want to see how Trainnode handles strength ratios for your clients?
I’m a coach too — happy to walk you through how ratio collections, anchor lifts, and automatic imbalance analysis work for a real roster. Book a quick call or message me directly.
Prefer to explore first? See the strength ratios feature.