Lift Ratio Analyzer
Enter your 1RM for each lift to check balance ratios, identify weak points, and see where you stand relative to bodyweight standards.
Bodyweight Strength Standards
| Level | Squat | Bench | Deadlift | OHP |
|---|---|---|---|---|
| Elite | 2.5x | 1.75x | 3x | 1.1x |
| Advanced | 2x | 1.5x | 2.5x | 0.9x |
| Intermediate | 1.5x | 1.15x | 2x | 0.7x |
| Beginner | 1x | 0.75x | 1.25x | 0.5x |
Why Lift Ratios Matter for Balanced Strength
Balanced strength ratios reduce injury risk and maximize performance. A common guideline for the squat-bench-deadlift ratio is approximately 3:2:4 — meaning if you squat 150 kg, your bench should be around 100 kg and your deadlift around 200 kg. Significant deviations from these ratios often indicate muscle imbalances or movement deficiencies that could limit progress or lead to injury. Overhead press typically falls around 60–65% of your bench press. Tracking these ratios over time helps you program intelligently and address weaknesses before they become injuries.
For AI-powered strength balance analysis and programming, check out the Titans Grip apps.