Weightlifting Efficiency Calculator

Enter as many of your current PRs as possible on this table. This is a basic calculator to show strengths and weaknesses, these ratios are a mixture of my experience, data from Soviet training manuals, and other high-level coaches.

These ratios are not absolute and can be used as a guide to help direct your efforts in training and to understand better the use variations used in Weightlifting training.

In addition to the actual % of ideal ratios and ideal 1RMs, lifts will be labeled as inefficient, efficient, and hyper-efficient based on how they compare.

• Hyper-Efficient is above the ideal ratio and can likely focus less volume on this exercise or variation.

• Efficient shows alignment with the actual lift and ideal ratio

• Inefficient suggests there is room for improvement compared to the ideal ratio and it could be wise to focus more volume and intentional training on this lift/variation.