Wilks Calculator

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Wilks Calculator

Wilks Calculator

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Enter your best bench press, squat and deadlift (conventional or sumo)
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Wilks Score Blog

What is the Wilks Score?

The Wilks Score, also known as the Wilks formula or Wilks coefficient, is a mathematical formula used in the sport of powerlifting to compare the strength of powerlifters across different weight classes. It is a handicapping system that aims to create a level playing field between athletes of different body weights by providing an adjusted score that accounts for the relationship between body mass and strength. The formula was created by Robert Wilks, the CEO of Powerlifting Australia.

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Calculating the Wilks Score

The Wilks score is calculated by multiplying the total weight lifted (in kilograms) by the Wilks coefficient. The coefficient is determined using a formula that considers the lifter’s body weight (in kilograms). There are separate formulas for men and women. The original formula was updated in March 2020 to better align men’s and women’s performance and balance extreme body weight classes with middle body weight classes.

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Purpose in Competition

  • Within Weight Classes: Lifters compete against others in the same weight class, with the top three lifters in each class receiving awards.
  • Across Weight Classes: The Wilks formula adjusts for discrepancies in strength between lifters of different body weights.
  • Team and Handicap Competitions: Useful in competitions with teams of varying body weights.

References

How Does the Wilks Calculator Work?

The Wilks Calculator is designed to provide an accurate assessment of your lifting performance across different weight classes. Here’s how it works:

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Inputs

  • Body Weight: The lifter’s body weight in kilograms or pounds.
  • Total Weight Lifted: The sum of the lifter’s best squat, bench press, and deadlift attempts (in kilograms or pounds).
  • Gender: The coefficients used differ for males and females.
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Wilks Coefficient Calculation

The Wilks formula assigns a coefficient based on body weight:

C = 500 / (a + bW + cW² + dW³ + eW⁴ + fW⁵)

Where:

  • W: The lifter’s body weight (in kilograms).
  • a, b, c, d, e, f: Gender-specific coefficients.

Relative Strength Calculation

Once the coefficient is determined, it is used to calculate the Wilks Score:

Wilks Score = Coefficient × Total Weight Lifted

This score represents the lifter’s relative strength.

Example Calculation

Suppose a male lifter weighs 80 kg and has a total lift of 600 kg:

Using the male Wilks coefficients:

  • a: -216.0475144
  • b: 16.2606339
  • c: -0.002388645
  • d: -0.00113732
  • e: 7.01863e-6
  • f: -1.291e-8

The coefficient C is calculated using W = 80:

C = 500 / (-216.0475144 + 16.2606339 × 80 + (-0.002388645) × 80² + (-0.00113732) × 80³ + (7.01863e−6) × 80⁴ + (-1.291e−8) × 80⁵)

The calculated coefficient is then multiplied by the total lift T = 600:

Wilks Score = C × 600

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Here’s how different score ranges are categorized:</p> </div> </div> <div class="table-container"> <table class="table"> <thead> <tr> <th>Level</th> <th>Men’s Wilks Score Range</th> <th>Women’s Wilks Score Range</th> <th>What It Means</th> </tr> </thead> <tbody> <tr> <td>Beginner</td> <td>< 250</td> <td>< 200</td> <td>You’re just starting out and learning the basics of powerlifting. Focus on mastering technique and building strength steadily.</td> </tr> <tr> <td>Novice</td> <td>250–300</td> <td>200–250</td> <td>You’ve moved beyond the basics and developed moderate proficiency. At this stage, consistent training and proper programming are crucial.</td> </tr> <tr> <td>Intermediate</td> <td>300–350</td> <td>250–300</td> <td>You’re an experienced lifter capable of competing in local competitions. This range reflects solid strength and decent efficiency in your lifts.</td> </tr> <tr> <td>Advanced</td> <td>350–400</td> <td>300–350</td> <td>You’re at a high level of training and could excel at regional or national competitions. Strength, technique, and recovery are finely tuned.</td> </tr> <tr> <td>Elite</td> <td>400+</td> <td>350+</td> <td>This is the pinnacle of powerlifting performance. Only the top lifters in the world achieve scores in this range, often competing internationally.</td> </tr> </tbody> </table> <!-- Mobile-friendly card layout --> <div class="info-grid"> <div class="info-card card"> <h4>Beginner</h4> <p><strong>Men’s Wilks Score Range:</strong> < 250</p> <p><strong>Women’s Wilks Score Range:</strong> < 200</p> <p>You’re just starting out and learning the basics of powerlifting. Focus on mastering technique and building strength steadily.</p> </div> <div class="info-card card"> <h4>Novice</h4> <p><strong>Men’s Wilks Score Range:</strong> 250–300</p> <p><strong>Women’s Wilks Score Range:</strong> 200–250</p> <p>You’ve moved beyond the basics and developed moderate proficiency. At this stage, consistent training and proper programming are crucial.</p> </div> <div class="info-card card"> <h4>Intermediate</h4> <p><strong>Men’s Wilks Score Range:</strong> 300–350</p> <p><strong>Women’s Wilks Score Range:</strong> 250–300</p> <p>You’re an experienced lifter capable of competing in local competitions. This range reflects solid strength and decent efficiency in your lifts.</p> </div> <div class="info-card card"> <h4>Advanced</h4> <p><strong>Men’s Wilks Score Range:</strong> 350–400</p> <p><strong>Women’s Wilks Score Range:</strong> 300–350</p> <p>You’re at a high level of training and could excel at regional or national competitions. Strength, technique, and recovery are finely tuned.</p> </div> <div class="info-card card"> <h4>Elite</h4> <p><strong>Men’s Wilks Score Range:</strong> 400+</p> <p><strong>Women’s Wilks Score Range:</strong> 350+</p> <p>This is the pinnacle of powerlifting performance. Only the top lifters in the world achieve scores in this range, often competing internationally.</p> </div> </div> </div> <div class="info-card hover-effect"> <h3>Actionable Insights</h3> <ul class="feature-list"> <li><span class="highlight">Higher Scores:</span> A higher Wilks Score indicates better relative strength compared to your body weight, showcasing your lifting efficiency.</li> <li><span class="highlight">Setting Goals:</span> Use your score to set realistic training goals. Aim to progress to the next category by focusing on technique, strength training, and recovery.</li> </ul> </div> </div> <script>var rocket_beacon_data = {"ajax_url":"https:\/\/bestworkoutsplan.com\/wp-admin\/admin-ajax.php","nonce":"e81f05e64f","url":"https:\/\/bestworkoutsplan.com\/wilks-calculator","is_mobile":false,"width_threshold":1600,"height_threshold":700,"delay":500,"debug":null,"status":{"atf":true,"lrc":true},"elements":"img, video, picture, p, main, div, li, svg, section, header, span","lrc_threshold":1800}</script><script data-name="wpr-wpr-beacon" src='https://bestworkoutsplan.com/wp-content/plugins/wp-rocket/assets/js/wpr-beacon.min.js' async></script></body> </html> <!DOCTYPE html> <html lang="en"> <head> <meta name="viewport" content="width=device-width, initial-scale=1.0"> <title>

Wilks Score by Gender and Weight Class

Understanding how the Wilks Score varies by gender and weight class can provide valuable insights into lifting performance. According to research, the Wilks Score shows different frequency distributions, means, and standard deviations based on these factors.

Key Findings

The research indicates that the Wilks Score varies significantly across different weight classes and between genders. This variation highlights the importance of considering these factors when evaluating lifting performance.

For detailed statistics, you can refer to the original study: Wilks Score by Gender and Weight Class.

Wilks-score-by-gender-and-weight-class-frequency-mean-and-standard-deviation

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Frequently Asked Questions (FAQs)

Here are some common questions about the Wilks Score and its application in powerlifting:

What is a good Wilks Score?
A good Wilks Score varies by individual and competition level, but generally, a score above 300 is considered competitive for most lifters.
Is the Wilks Score different for men and women?
Yes, the Wilks Score uses different coefficients for men and women to account for physiological differences in strength relative to body weight.
Why is body weight important in the Wilks formula?
Body weight is crucial in the Wilks formula as it allows for a fair comparison of strength across different weight classes, ensuring that lighter lifters can compete on an equal footing with heavier lifters.
How can I improve my Wilks Score?
To improve your Wilks Score, focus on increasing your total weight lifted while maintaining or reducing your body weight through effective training and nutrition strategies.
Are there any limitations to the Wilks Score?
While the Wilks Score is a useful tool, it may not fully account for differences in lifting technique, muscle distribution, and other factors that can affect performance.
How is the Wilks Score calculated?
The Wilks Score is calculated by multiplying the total weight lifted by the Wilks coefficient, which is determined based on the lifter’s body weight and gender.
Can the Wilks Score be used for all types of lifting?
The Wilks Score is primarily used in powerlifting competitions, specifically for squat, bench press, and deadlift events. It may not be applicable for other lifting disciplines.
What should I do if my Wilks Score is low?
If your Wilks Score is low, consider focusing on your training regimen, improving your technique, and possibly consulting a coach to help you develop a more effective lifting strategy.

Author

  • Manish

    Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more. Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.

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