Strength ratio calculator
Check the balance between your main lifts. Ratios guide programming; they do not diagnose mobility limits or injury.
How to interpret strength ratios
01
Compare trends using consistent technique and range of motion.
02
A mismatch does not mean copying an ideal ratio: consider training history, leverages and pain.
03
Prioritize the lagging pattern for several blocks, then retest.
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Frequently asked questions
What is a good squat-to-bench ratio?
Around 1.25–1.5 is a common reference, but anatomy, experience and technique change the result.
1RM or estimated 1RM?
Use the same measurement method for every lift. A recent estimated 1RM is usually enough for programming.
Are these ratios diagnostic?
No. They are broad programming references and cannot identify injury or its cause.