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Calcimator

Muscle Balance Ratio Calculator

Evaluate your push/pull, quad/hamstring, and upper/lower strength balance. Identify weak points and reduce injury risk with ideal ratio analysis.

Inputs

lb
lb
lb
lb
lb
lb

Results

Balance Score

88/100

Push:Pull Ratio (Bench:Row)1.1
Push:Pull AssessmentBalanced
Squat:Deadlift Ratio0.82
Squat:Deadlift AssessmentBalanced
Bench:Squat Ratio0.71
Bench:Squat AssessmentBalanced
OHP:Bench Ratio0.64
Hamstring:Quad Ratio0.51
Ham:Quad AssessmentBalanced
Upper:Lower Ratio0.53
How to Use This Calculator
  1. Enter your estimated 1RM for Bench Press, Barbell Row, Overhead Press, Back Squat, Deadlift, and Leg Curl.
  2. Review the Overall Balance Score and individual ratios (Push:Pull, Squat:Deadlift, Bench:Squat).
  3. Check each Assessment rating to identify which muscles are lagging.
  4. Use the recommendations to adjust programming and reduce injury risk.

How the result changes with Bench Press 1RM

Bench Press 1RMBalance Score
11136/100
27450/100
47136/100
63536/100

What each input means

Bench Press 1RM
Your max bench press. Use an estimated 1RM if you do not test singles.
Barbell Row 1RM
Strict barbell row max (Pendlay or bent-over). Should roughly match bench press.
Overhead Press 1RM
Standing strict overhead press max. Typically 60-70% of bench press.
Back Squat 1RM
High bar or low bar back squat one-rep max.
Deadlift 1RM
Conventional or sumo deadlift one-rep max. Typically 10-20% higher than squat.
Leg Curl 1RM
Lying or seated leg curl max. Used to assess hamstring strength relative to quads.

How this is calculated

Worked example, using the default values

  1. Identify Input Parameters
    4 parameters
    Bench Press 1RM = 225, Barbell Row 1RM = 205, Overhead Press 1RM = 145, Back Squat 1RM = 315 = 6 input(s) provided
  2. Calculate Balance Score
    Balance Score
    88 = 88
  3. Calculate Push:Pull Ratio
    Push:Pull Ratio
    1.1 = 1.1
  4. Calculate Push:Pull Assessment
    Push:Pull Assessment
    Balanced = Balanced

Engine last updated . Checked against 1 independently-derived test — how we verify calculators.

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