Free Training Tool
Enter one lift and instantly see balanced targets for the others. Uses evidence-based lift-to-lift ratios (bench:squat, deadlift:squat, press:bench, row:squat) to flag your lagging lift.
Every lift is converted to a common reference — the back squat — using balanced strength ratios drawn from strength-training norms: bench ≈ 0.75× squat (normal band 0.65–0.85), deadlift ≈ 1.20× squat (1.10–1.30), overhead press ≈ 0.60× bench (0.55–0.75), and barbell row ≈ 0.66× squat. From whichever lift you enter, the tool back-solves an implied squat and projects balanced targets for the rest.
A simple sanity check many coaches use is the 4:3:2:1 ratio for Squat : Bench : Row : Overhead Press. If your squat is 4 units, a balanced physique lands near 3 units bench, 2 units row, and 1 unit press. Big deviations point to a weak link worth prioritizing.
Chasing one lift while neglecting its antagonists builds imbalances that cap long-term progress and raise injury risk. Bringing a lagging lift up to its balanced band often unlocks the lifts around it. Treat these numbers as guidelines — limb lengths and leverages shift the "ideal" for any individual.
Ratios are population guidelines, not personalized prescriptions. — Coach Scharnick, CSCS · B.S. Exercise Science