The International Powerlifting Federation uses GL points (formerly IPF points) to compare lifters across weight classes. The IPF bench press calculator gives you your GL score so you can see where your bench press ranks nationally and internationally — regardless of your bodyweight.
IPF COMPETITION TOOL
IPF Bench Press Calculator
This IPF bench press calculator computes your GL points and ranks your bench press against International Powerlifting Federation competition standards. See where you stand on the world stage.
Enter your weight and reps to see your estimated 1RM
Training Percentages
Use your estimated 1RM to determine training loads for different goals
Calculate your 1RM first to see your training percentages
Where Do You Stand?
See how your bench press compares to strength standards for your bodyweight class
Why Use an IPF Bench Press Calculator?
GL Points Score
Calculate your IPF Goodlift (GL) points to compare your bench press to lifters in any weight class, at any meet worldwide.
Competition Standards
See if your bench press qualifies for local, regional, national, or international IPF meets based on qualifying totals.
Weight Class Analysis
Find out which weight class gives you the best competitive advantage for your current bench press strength.
How the IPF Bench Press Works Calculator
Getting your IPF competition assessment is immediate:
- Enter your bench press weight and reps to estimate your 1RM (or enter a known max).
- Enter your bodyweight to calculate weight class and GL points.
- The calculator computes your IPF GL points using the official Goodlift formula.
- Your result is ranked against IPF competition tiers from local to world level.
Tip: IPF competitions require strict pause bench press (the bar must stop motionless on the chest until the referee gives the press command). If you only touch-and-go bench, subtract 5–10% from your estimate for a more realistic competition number.
Calculator Formulas
The IPF bench press calculator uses your estimated 1RM and bodyweight to compute GL points via the official IPF Goodlift formula, which normalizes strength across weight classes:
1RM = w × (1 + r / 30)
Epley Formula
1RM = w × (1 + r / 30)
The most widely used formula in strength training, developed by Boyd Epley. Simple, effective, and accurate for most rep ranges.
Brzycki Formula
1RM = w × (36 / (37 - r))
Created by Matt Brzycki. Particularly accurate for rep ranges of 1 to 10 and commonly used in academic strength research.
Lander Formula
1RM = (100 × w) / (101.3 - 2.67123 × r)
Derived from regression analysis of actual 1RM tests. Good balance of accuracy across different rep ranges.
Lombardi Formula
1RM = w × r0.10
Uses an exponential approach. Gives slightly different results at higher rep ranges, useful for cross-referencing your estimate.
O'Conner Formula
1RM = w × (1 + 0.025 × r)
A straightforward linear model. Quick to compute and provides reasonable estimates across most common rep ranges.
Training Chart
The chart below shows your training weights at each percentage. For IPF competition prep, focus on the 90–100% range with paused reps. Your competition bench is typically 5–10% lower than your gym max due to strict judging standards.
lbs
Strength
95%--1-2 reps
90%--2-3 reps
85%--3-5 reps
Hypertrophy
80%--4-6 reps
75%--6-8 reps
70%--8-10 reps
Endurance
65%--10-12 reps
60%--12-15 reps
50%--15-20 reps
Frequently Asked Questions
Common questions about ipf bench press calculator
GL (Goodlift) points are the IPF's formula for comparing lifts across weight classes. A higher GL score means a more impressive lift relative to bodyweight. GL points replaced the older Wilks scoring system in IPF competitions. They are calculated using bodyweight and weight lifted.
For male IPF competitors: 250+ lbs is club level, 300+ is regional, 350+ is national, and 400+ approaches international level (all dependent on weight class). For females: 100+ lbs is club level, 135+ is regional, 175+ is national, and 225+ approaches international.
The IPF is the only WADA-tested, internationally recognized powerlifting federation. Rules are stricter: mandatory pause on bench press, stricter squat depth, and comprehensive drug testing. Lifts in the IPF are generally 5–15% lower than in untested federations due to these factors.
Yes. In IPF competition, you must lower the bar to your chest, hold it motionless until the head referee gives the "Press" command, then press it to lockout. Touch-and-go reps are not allowed. Practice paused bench press in training to prepare for competition.
IPF men's weight classes: 59 kg, 66 kg, 74 kg, 83 kg, 93 kg, 105 kg, 120 kg, and 120+ kg. Women: 47 kg, 52 kg, 57 kg, 63 kg, 69 kg, 76 kg, 84 kg, and 84+ kg. Your bench press is compared to other lifters in your specific weight class.
In IPF classic (raw) divisions: a singlet, belt (max 10 cm width), wrist wraps (max 1 meter), and optionally, elbow-length sleeves. No bench shirts, no elbow wraps. In equipped divisions, a single-ply bench shirt is allowed. Most modern competitions are raw/classic.
Train paused bench press exclusively for 8–12 weeks before the meet. Practice commands (start, press, rack). Make weight for your class. Select conservative openers (a weight you can hit for 3 reps). Plan 3 attempts: opener at 90%, second at 95–97%, third at 100–102% of your max.