World of Lifting
Gym Math
Free strength calculators.
DOTS Score
IPF formula · raw total
Squat
Bench
Deadlift
Enter bodyweight and lifts above
Beginner 0–200
Intermediate 200–300
Advanced 300–400
National Level 400–500
Elite 500+
What is DOTS?
DOTS is the formula the IPF (International Powerlifting Federation) adopted in 2020 to compare lifters across bodyweights. Feed it your total (squat plus bench plus deadlift) and your bodyweight, and it spits out a single score that lets a 60kg lifter and a 120kg lifter get ranked against each other fairly.
The classification bands above, from Beginner to Elite, are a quick way to see where your total stacks up relative to your bodyweight, no matter which weight class you compete in.
How DOTS is calculated
DOTS runs your bodyweight through a polynomial to get a coefficient, then multiplies your total (in kg) by that coefficient and by 500. Men and women use separate coefficients, because strength-to-bodyweight curves differ by sex. That’s why the calculator asks for both.
DOTS vs Wilks vs IPF GL Points
Before DOTS, the IPF used the Wilks formula from 1994. It got less accurate over time as raw, drug-tested records improved unevenly across weight classes. DOTS was recalibrated against newer data and is now the standard for IPF Best Lifter awards.
A “400 Wilks” and a “400 DOTS” aren’t the same thing. The formulas and coefficients are different, so don’t try to compare scores across systems. If you’re tracking your own progress, just stick to one.
FAQ
What is a good DOTS score?
Under 200 is beginner, 200-300 intermediate, 300-400 advanced, 400-500 national-level, and 500+ elite. These match the bands shown above. They’re general guides though, so things like raw vs equipped lifting and which federation you compete in still matter.
What’s the difference between DOTS, Wilks, and IPF GL Points?
All three do the same basic job: normalize a total against bodyweight so lifters of different sizes can be compared. Wilks came first, in 1994, but got outdated as records crept up unevenly across weight classes. DOTS, adopted by the IPF in 2020, replaced it with recalibrated numbers. IPF GL Points is the formula behind the IPF’s official Goodlift rankings, and for raw lifters it tracks closely with DOTS.
Does DOTS work the same for raw and equipped lifting?
The formula’s the same either way, but equipped totals (squat suits, bench shirts) run a lot higher than raw totals at the same bodyweight. So even though the math is identical, a raw DOTS score and an equipped DOTS score aren’t telling you the same thing.
How can I improve my DOTS score?
Get your total up. Bodyweight affects the coefficient less than most lifters think, so cutting or bulking specifically to chase a better score almost never pays off compared to just getting stronger.
Is DOTS used in actual competitions?
Yes. The IPF and its affiliated federations use DOTS, or the closely related GL Points, to award Best Lifter across weight classes, and it’s the same scoring behind leaderboards like WOL’s.
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Want a program built around these numbers? Browse the WOL Library for percentage-based and RPE-based training plans.