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.
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.
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.