Add one completed single per lift. 500 lb is 226.796185 kg; gym challenges may apply their own eligibility and judging rules.
Plan your next lift targets
Optional: enter future singles to compare with your completed total. These are goals, not workout loads or recorded PRs.
Your targets will appear here, separately from your completed lifts.
No account needed. Calculator entries are not saved as workout records.
What lifts add up to 500 pounds?
| Example | Squat | Bench | Deadlift | Total |
|---|---|---|---|---|
| Pounds: split A | 175 lb | 100 lb | 225 lb | 500 lb |
| Pounds: split B | 185 lb | 115 lb | 200 lb | 500 lb |
| Kilograms: below target | 80 kg | 45 kg | 100 kg | 225 kg ≈ 496.0 lb |
| Kilograms: above target | 80 kg | 47.5 kg | 100 kg | 227.5 kg ≈ 501.6 lb |
Include the bar and use the same unit for all three entries. The exact threshold is 226.796185 kg. If your total changes in 2.5 kg steps, 227.5 kg is the first step above it. Do not round a 225 kg total up to 500 lb.
Who can work toward the 500 pound club?
Anyone can choose 500 lb as a personal training milestone. Eligibility for a particular award depends on its organizer. SUNY Oswego’s challenge, for example, lists its 500-pound award for women and its 1,000-pound award as open to all. That is a local policy, not a universal definition.
Rogue’s challenge lists a 500-pound tier for both male and female entrants aged 14 and over, with its own registration and verification process. Check the current organizer rules before entering. These examples were checked September 28, 2026.
Do the lifts need to happen on the same day?
A personal best total can combine singles from different dates; keep each date in your record. A challenge or meet total must follow that event’s rules. Oswego requires staff-judged lifts within 60 minutes on the same day. Rogue also uses a one-hour window and requires video evidence.
Use consistent squat depth, bench technique and deadlift lockout. Keep assisted reps and estimated maxes out of a completed-single total. Read the club rules comparison for how equipment, judging and applications differ.
Turn the gap into a useful next step
A 155 lb squat, 95 lb bench and 205 lb deadlift total 455 lb, leaving 45 lb. Future targets of 170, 105 and 225 would total 500 lb. Those targets describe a destination, not weights to attempt at your next session.
Use the planner above to compare your own future singles with your completed lifts. Follow a program’s workload and progression rules in between. If you are new to barbell training, our three-day beginner program provides a starting schedule.
What comes after 500?
You can aim for 550, 600 or another personally useful total, improve technique, or focus on consistent training. There is no requirement to double your total. Preserve the date and standards of the achievement in your training log.
If 1,000 lb becomes a longer-term goal, use the 1000 pound club calculator and training roadmap to track the distance. Your next program should fit your current experience and recovery, not just the number on the horizon.
A goal worth keeping track of.
1000 Pound is building a mobile app around your squat, bench, deadlift, and the real singles that make up your total. Coming soon for iOS and Android.
Release news and the current first-year-free offer. No payment details needed.