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Power-to-Bodyweight Lift Ratio Calculator

Measure lift power output relative to your bodyweight.

How it is calculated

The tool treats one lift as work done against gravity and divides by the time it took. power (W) = load × 9.80665 × distance / time, then W/kg = power / bodyweight. Load and bodyweight are in kilograms, distance is the bar travel in metres, and time is the concentric (lifting) phase in seconds. The constant 9.80665 m/s² converts kilograms to newtons. This is average power over the lift, not peak power, and it counts only the weight of the bar, not the lifter's own body. Both results are printed to two decimals, and all four inputs must be above zero.

Worked example

You lift 100 kg, you weigh 80 kg, the bar travels 0.5 m, and the concentric phase takes 1.5 s. Force = 100 × 9.80665 = 980.665 N. Work = 980.665 × 0.5 = 490.33 J. Power = 490.33 / 1.5 = 326.89 W. Per kilogram of bodyweight: 326.89 / 80 = 4.09 W/kg. Result: 4.09 W/kg (326.89 W).

Try this example →

Common mistakes

  • Timing the whole rep, including the lowering phase, instead of only the concentric (upward) part. The extra seconds make the power far too low.
  • Entering the distance in centimetres (50) instead of metres (0.5). That multiplies the power by 100.
  • Using the barbell load only when the movement also moves your own body (jump squats, pull-ups). The tool counts just the load you enter, so body mass is left out.
  • Entering the total weight of the plates in pounds. The fields expect kilograms, so convert first.
  • Comparing average power from a slow grind with the peak power figures seen in force-plate or velocity-tracker reports. The two are different measures.

About this calculator

Mechanical power output during a lift — force times distance divided by time, expressed in watts — normalized to bodyweight (W/kg) measures explosive power independent of how big or small an athlete is, and it’s a standard metric in Olympic weightlifting and vertical-jump or power testing.

Strength and conditioning coaches use it to assess an athlete’s power-to-weight ratio for sports that reward explosiveness — sprinting, jumping, combat sports — where raw strength alone doesn’t tell the full story.

The load lifted, the distance it moved, the time taken and your bodyweight go in; your power output and your watts-per-kilogram ratio come out.

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