DOTS calculator and IPF GL points
Compare strength across bodyweights. Enter your squat, bench press and deadlift to get your total, your DOTS score and your IPF GL points.
Gymex tracks your squat, bench and deadlift e1RMs over time, so you can see your total climb before meet day.
Get the appWhat is a DOTS score?
DOTS (Dynamic Objective Team Scoring) is a bodyweight-adjusted strength score. It was introduced in 2019 by the German powerlifting federation (BVDK) to replace the original Wilks formula. It divides 500 by a polynomial of your bodyweight and multiplies by your total, so a 60 kg lifter and a 110 kg lifter can be compared fairly. Many federations and online leaderboards use it to choose a "best lifter".
DOTS vs IPF GL points
The International Powerlifting Federation (IPF) uses its own IPF GL (Goodlift) points instead, so we show both. The GL figure here uses the classic (raw) full-powerlifting coefficients. Equipped lifting and bench-only meets use different coefficients. Federations differ, so check which score your meet uses.
What total gives a DOTS score of 300?
A DOTS score around 300 is a solid score for a trained amateur. The table shows the total needed to hit it at each bodyweight.
| Bodyweight | Total for 300 DOTS (men) | Total for 300 DOTS (women) |
|---|---|---|
| 52 kg | 313 kg | 246 kg |
| 60 kg | 355 kg | 271 kg |
| 67.5 kg | 389 kg | 291 kg |
| 75 kg | 418 kg | 308 kg |
| 82.5 kg | 443 kg | 323 kg |
| 90 kg | 464 kg | 337 kg |
| 100 kg | 487 kg | 352 kg |
| 110 kg | 507 kg | — |
DOTS is defined for bodyweights of 40–210 kg (men) and 40–150 kg (women). Values outside that range are clamped to the nearest limit, as in the official formula.
How to raise your score
- Your total moves the score far more than small bodyweight changes. Prioritise strength.
- Run planned blocks that peak your squat, bench and deadlift together. Our mesocycle guide explains how.
- Use your estimated 1RMs to plan meet attempts instead of guessing on the day.
Frequently asked questions
What is a good DOTS score?
As a rough guide, many lifters treat about 300 as a solid amateur score, 400 as competitive at national level and 450 or more as elite. Standards differ between federations and between men and women.
Is DOTS better than Wilks?
DOTS was designed to fix biases in the original Wilks formula at the lightest and heaviest bodyweights. Many federations moved to DOTS, while the IPF uses its own GL points.
Can I enter my lifts in pounds?
Yes. Switch the units to lb and the calculator converts your bodyweight and lifts to kilograms internally before scoring.
Do I need all three lifts?
DOTS is designed for a full squat, bench and deadlift total. You can enter a single lift to compare relative strength, but official results only score full totals.
Add this calculator to your website
Coaches, gyms and bloggers can embed this DOTS & IPF GL calculator for free. Paste this code into your page. It stays up to date automatically. See all embeddable calculators.
More free strength tools
- 1RM calculator: Estimate your one-rep max from any set, with five formulas and a full percentage chart.
- RPE & RIR calculator: Turn any set at a given RPE into an e1RM, then find the load for your next target reps and RPE.
- Barbell plate calculator: Which plates go on each side of the bar for any target weight, in kg or lb.
- TDEE & macro calculator: Estimate your daily calories and protein, fat and carb targets for cutting, maintaining or building muscle.
- 5/3/1 calculator: Your training max and every set of a full 5/3/1 cycle, rounded to the plates you have.
- Warm-up set calculator: A ramp of warm-up sets from the empty bar to your working weight, with sensible reps.
- Body fat calculator: Estimate body fat with the U.S. Navy tape-measure method, plus lean and fat mass.
These calculators give estimates for healthy adults. They are not medical advice. If you have an injury or a health condition, speak to a qualified professional before changing your training or diet.