Question 1

What is a Powerlifting Total?

Accepted Answer

A Powerlifting Total is the sum of your heaviest successful attempts (one-rep maximums) on the Squat, Bench Press, and Deadlift. In standard powerlifting competitions, athletes are given three attempts at each lift, and their highest single lift on each is added together to calculate their competition total.

Question 2

What is a good powerlifting total relative to bodyweight?

Accepted Answer

Relative strength ratios help classify performance regardless of weight class. A total of 1.5 to 2.5 times body weight is typically considered a Beginner standard. A Novice lifts 2.5 to 3.5 times body weight, while an Intermediate lifts 3.5 to 4.5 times body weight. Advanced lifters reach 4.5 to 5.5 times body weight, and Elite lifters exceed 5.5 times body weight. These multiples vary slightly by gender and weight class.

Question 3

How do you structure SBD attempts in a powerlifting meet?

Accepted Answer

The standard approach to SBD attempts is the 3-attempt strategy: 1st Attempt (Opener) is a weight you can comfortably lift for 3 reps (around 89-91% of 1RM). 2nd Attempt is a small PR or matches your current gym PR (around 95-97% of 1RM). 3rd Attempt is a target lifetime PR if the 2nd attempt felt good (around 100-102% of 1RM).

Question 4

How often should I test my SBD total?

Accepted Answer

Testing true one-rep maximums is highly fatiguing to the central nervous system. It is generally recommended to test your absolute 1RM totals only 2 to 3 times per year, usually at the end of a structured peaking block or competition. Outside of testing, powerlifters rely on sub-maximal estimations (like RPE/RIR or rep max formulas) to track strength progress safely.

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