Free ratio calculator
Strength to Bodyweight Ratio Calculator
Use Trainnode's bodyweight-standards mode to compare a lifter's strength across the major squat, hinge, push, and pull patterns.
Quick answer
Use bodyweight ratios to compare strength across different lifters.
Trainnode covers squat, hinge, push, pull, and weighted bodyweight movements, then translates each bodyweight multiple into a target load.
Formula
Lift 1RM / bodyweight
How to use it
Use this overview when the search intent is broad: squat, bench, deadlift, press, pull-up, and other lifts as multiples of bodyweight.
Calculator coverage
Trainnode's free calculator supports 25 common barbell, dumbbell, machine, and weighted bodyweight lifts.
Interactive
Build your own strength ratio profile
This calculator is preconfigured for Strength to Bodyweight. You can switch anchor lifts, add more supported exercises, change units, or move into bodyweight standards without leaving the page. Need to estimate your 1RM first?
Targets are multiples of bodyweight across three tiers. The selected basis applies Trainnode's movement-pattern factors. Weighted pull-ups and dips show added load on top of bodyweight.
Every lift supported by the free calculator
Trainnode keeps these pages tied to the same supported lift set as the public calculator, so every ratio page reflects what the tool can actually calculate.
Squat pattern
- Back Squat100%
- Front Squat85%
- Box Squat105%
- Hack Squat140%
- Bulgarian Split Squat45%
- Leg Press250%
Hip hinge
- Deadlift125%
- Sumo Deadlift125%
- Trap-Bar Deadlift130%
- Romanian Deadlift95%
- Hip Thrust150%
- Good Morning60%
Horizontal push
- Bench Press75%
- Incline Bench Press67%
- Close-Grip Bench Press70%
- Dumbbell Bench Press60%
- Weighted Dip45%
Vertical push
- Overhead Press50%
- Push Press62%
- Seated DB Shoulder Press40%
Horizontal pull
- Barbell Row66%
- Pendlay Row60%
Vertical pull
- Weighted Pull-Up40%
- Weighted Chin-Up45%
- Lat Pulldown55%
Strength to Bodyweight FAQ
- What is a strength to bodyweight ratio?
- It is a lift divided by bodyweight, usually shown as a multiple such as 1.5x bodyweight. It helps compare strength across lifters of different sizes.
- Which lifts does the bodyweight calculator support?
- Trainnode supports the major squat, hinge, horizontal push, vertical push, horizontal pull, and vertical pull movements in the free calculator.
- Are bodyweight standards exact?
- No. They are useful coaching benchmarks. Technique, limb length, training age, sex, and exercise selection all affect the right target for an individual lifter.
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.