What Is DOTS?
DOTS (Dictionary of Trained Strength) is a modern formula that normalizes a powerlifter's total across bodyweights. It replaced older systems at many federations because it better accounts for the non-linear relationship between body mass and strength potential.
The formula uses a 4th-degree polynomial denominator derived from competition data, with separate coefficients for male and female lifters. Enter your bodyweight, your competition total (squat + bench + deadlift), and the calculator does the rest.
DOTS vs Wilks vs IPF GL
Wilks was the standard for decades and you will still see it on older meet results and record boards. It uses a 5th-degree polynomial and tends to slightly favor heavier lifters in modern analysis.
DOTS was introduced as a more balanced replacement. It is now the most widely used score for comparing lifters across weight classes in real time.
IPF GL (Goodlift Points) is the IPF's official scoring system. It uses an exponential model with separate coefficients for raw and equipped divisions, making it the closest to what you'll see at IPF-sanctioned competitions.
How to Use a Powerlifting Score
Powerlifting scores let you compare performance across weight classes and between training partners of different sizes. A higher score means a stronger performance relative to bodyweight.
Track your score over time to measure real progress. If your total goes up but your DOTS stays flat, you may have simply gained weight. If your DOTS climbs while your bodyweight holds steady, you're genuinely getting stronger.
Frequently Asked Questions
- What is a good DOTS score?
- A DOTS score above 300 is solid for a recreational lifter. Competitive lifters often score 400+, and elite-level athletes can exceed 500. Context matters — compare within your sex and experience level.
- Is DOTS better than Wilks?
- DOTS is generally considered more balanced across the full bodyweight spectrum. Wilks is still valid for historical comparisons, but most modern federations have adopted DOTS or IPF GL.
- What is IPF GL used for?
- IPF GL (Goodlift Points) is the official scoring system of the International Powerlifting Federation. It is used to rank lifters and determine best-lifter awards at IPF-sanctioned competitions.
- Can I calculate DOTS in pounds?
- Yes. Select LB as the unit above and enter your bodyweight and total in pounds. The calculator converts to kilograms internally — the DOTS formula always runs in metric.