Strength Score: one number for how strong you really are
See how strong you really are for your bodyweight, sex and age: one score from 0 to 100 across 13 lifts, from Beginner to Super Elite.
What is the Strength Score?
Strength Score turns your lifts into one number from 0 to 100 that answers the question every lifter asks: how strong am I, really? It scores your best lift in five movement patterns, adjusts for bodyweight, sex and age with the DOTS powerlifting formula, and updates automatically as you hit new maxes. The score is free; Boostcamp Pro unlocks your Level, Max and Balance views.
Fair across every body
Bodyweight, sex and age are built in, so a 150 lb lifter and a 220 lb lifter are measured on the same scale.
All-round strength, not one lift
13 lifts across squat, deadlift, horizontal press, vertical press and pull, so the score rewards a strong body, not just a big bench.
Find your weak link (Pro)
The Balance view maps all five categories so you can see exactly which movement pattern is holding your score back.
- Range
- 0 to 100, from Beginner to Super Elite
- Formula
- DOTS powerlifting formula, relative to bodyweight and sex, adjusted for age
- Lifts
- 13 lifts in 5 categories; at least 3 categories needed
- Price
- Score view free; Level, Max and Balance views with Pro
How the Strength Score is calculated
- 1
Add your lifts
Boostcamp pre-fills lifts from your workout history and you adjust anything that looks off. It needs your sex, bodyweight and at least three of the five categories.
- 2
Each category scores its best lift
Your best lift in each category is converted to an estimated one-rep max, then scored with the DOTS formula for your bodyweight and sex. Squat, deadlift and horizontal press each count for 25% of the score; vertical press and pull count for 12.5% each.
- 3
An age adjustment is applied
The score is adjusted for age outside the 23 to 40 range, then capped at 100. After setup, it updates automatically when a workout beats a tracked lift's estimated max.
What is the DOTS score?
DOTS is a powerlifting scoring formula that adjusts the weight a lifter lifts for their bodyweight, so lifters of different sizes and sexes can be compared on one scale. It multiplies a lifter's total in kilograms by a coefficient that depends on bodyweight, with separate coefficients for men and women.
Bodyweight adjustment matters because heavier lifters can usually lift more in absolute terms. A 500 lb squat means something different at 150 lb bodyweight than at 250 lb, and a raw total can't show that. Formulas like DOTS, and the older Wilks formula, exist to answer who is stronger relative to their size.
DOTS was designed for the powerlifting total of squat, bench press and deadlift. Using it for other lifts, such as overhead press or chin-ups, means first estimating what those lifts imply about a lifter's total, which is an approximation rather than an official result.
Boostcamp's Strength Score builds on DOTS: it scores your best lift in each of five movement categories relative to your bodyweight and sex, adjusts for age, and combines the categories into one number from 0 to 100.
How five category scores combine into one Strength Score
A hypothetical lifter's category scores, combined with the app's weights. The overall score is the weighted average of the categories you've entered, rounded to one decimal place.
| Category | Weight | Category score | Contribution |
|---|---|---|---|
| Squat | 25% | 70 | 70 × 0.25 = 17.5 |
| Deadlift | 25% | 75 | 75 × 0.25 = 18.75 |
| Horizontal press | 25% | 60 | 60 × 0.25 = 15 |
| Vertical press | 12.5% | 55 | 55 × 0.125 = 6.875 |
| Pull | 12.5% | 50 | 50 × 0.125 = 6.25 |
| Strength Score | 100% | 64.4 (Intermediate, 55+) | 17.5 + 18.75 + 15 + 6.875 + 6.25 = 64.375 |
| With only squat, deadlift and horizontal press entered | 75% | 68.3 (Intermediate) | (17.5 + 18.75 + 15) ÷ 0.75 = 68.33 |
Strength Score levels
| Level | Score | Description in the app |
|---|---|---|
| Beginner | 0+ | Just getting started |
| Novice | 33+ | Building a foundation |
| Intermediate | 55+ | Stronger than most gym-goers |
| Advanced | 80+ | Competitive-level strength |
| Elite | 90+ | Beyond competitive strength |
| Super Elite | 95+ | World-class strength |
Tips for using Strength Score
- Enter at least three categories The score needs three of the five categories. Squat, deadlift and horizontal press carry the most weight, so start with those.
- Use recent, honest numbers Boostcamp pre-fills lifts from your history. Check them and correct anything that came from an old, unusual or mislogged set.
- Keep your bodyweight current The score is relative to bodyweight, so an outdated bodyweight skews it. Logging bodyweight in the Bodyweight Tracker keeps the input accurate.
- Look at the gap, not just the total A low category score points to a lift worth extra attention. With Pro, the Balance view shows how even your strength is across the five categories.
The 13 lifts it counts
Squat: back squat and front squat. Deadlift: conventional deadlift, sumo deadlift and power clean. Horizontal press: bench press, incline bench press and dip. Vertical press: overhead press and push press. Pull: chin-up, pull-up and barbell row. Dips, chin-ups and pull-ups count your bodyweight plus any added load.
What the Strength Score doesn't measure
The Strength Score is a measure of maximal strength relative to bodyweight in 13 barbell and bodyweight lifts. It doesn't reflect muscle size, endurance, conditioning or skill in lifts outside the list, and it isn't a ranking against other Boostcamp users. Treat it as a way to track your own strength over time and to spot categories that lag behind the others.
Popular strength programs to try
Better together in Boostcamp Pro
Get a plan built around you, let Boostcamp set your weights every session, and watch your Strength Score climb. Pro also adds 20+ exclusive coach programs.
Learn more
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Frequently asked questions
Yes, the score itself is free. The Level, Max and Balance views are part of Boostcamp Pro.
It's built on the DOTS formula, which compares strength relative to bodyweight and sex, with an adjustment for age. Each category's best lift is converted to an estimated one-rep max first.
13 lifts in 5 categories: squat, deadlift, horizontal press, vertical press and pull. You need at least 3 categories for a score.
Yes. Once it's set up, it updates after a workout in which a tracked lift's estimated max goes up.
Squat, deadlift and horizontal press each count for 25% of Boostcamp's Strength Score, and vertical press and pull count for 12.5% each. If you've entered fewer than five categories, the score is the weighted average of the ones you have.
Boostcamp's Strength Score converts lifts to a one-rep max with the Wathan formula, while exercise records use the Brzycki formula. The two formulas give slightly different estimates from the same set.