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Strength-to-Weight Efficiency · Wilks

Wilks coefficient — compare relative power across bodyweight classes.

Wilks (2020 update) normalises absolute load against bodyweight via a 5th-order polynomial. A 150 lb Wilks 400 scores identically to a 250 lb Wilks 400 — the relative power is the same.

Part of: Structural Output

Start below
Fields marked optional can be skipped; results update as you type
Strength-to-Weight Efficiency · Wilks 2020
Power Density
0200 Intermediate300 Advanced400 Elite500
Wilks Coefficient
-20.6
Rank: System Standard
Lift:Bodyweight
1.75×
Lifted (kg)
142.9
Bodyweight (kg)
81.6
Wilks 2020 polynomial: coefficient × total_kg. Normalizes load against bodyweight for cross-chassis comparison. Input total (powerlifting) or single-lift 1RM — interpretation is relative.

How to use

  1. Enter gender, bodyweight, and total lifted (powerlifting total or single-lift).
  2. Read Wilks coefficient and rank band.

Examples

180 lb male · 315 lb squat
Wilks ≈ 104 · Intermediate band. Upgrade by raising the lift — ratios above 2× bodyweight enter Advanced territory.

Before you act on the result

Health-related tools are educational planning aids. They can make a number or assumption visible, but they do not diagnose, treat, prescribe, or replace clinician guidance.

If the result points to risk, symptoms, medication questions, or urgent changes, use it as a note for a qualified professional rather than a final decision.

Next up

Efficiency good? Now test the ceiling.Max Load Capacity · Brzycki 1RM → Reps dialed. Verify the hypertrophy signal.Anabolic Trigger · MPS Bolus →

Frequently asked questions

› Wilks or DOTS?

Wilks 2020 is the current IPF-adjacent standard. DOTS is competing for adoption. Both normalise the same way; numerical outputs differ.

› Why a 5th-order polynomial? Troubleshooting

Strength scales sub-linearly with bodyweight (the "square-cube law" applied to muscle cross-section). Polynomial captures the non-linearity across all competitive weight classes.

Tips & related reading

See the Structural Output hub →

Tips & how-tos

Relevant links

Related tools

Max Load Capacity · Brzycki 1RM

Estimate one-rep maximum from a sub-max set using the Brzycki formula. Recovery / Hypertrophy / Strength zones.

Anabolic Trigger · MPS Bolus

Per-meal protein bolus that maximises muscle protein synthesis. 0.25-0.40 g/kg per feeding, 1.6-2.2 g/kg daily.

Fuel Partitioning · Macros

Daily protein, fat, and carb targets anchored to bodyweight and training goal. Protein-first, fat floor second, carbs fill.