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Balanced development

Symmetry check for sustainable strength

Enter your main lift numbers and the tool highlights whether any pattern drifts too far from the squat. Stay balanced, avoid chronic overload, and keep progress predictable.

Summary

Enter your squat first to unlock the analysis.

Pattern comparison

  • Bench press

    75% squat

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    Target: —

    Upper push strength relative to squat.

  • Deadlift

    115% squat

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    Target: —

    Posterior-chain output versus squat.

  • Overhead press

    55% squat

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    Target: —

    Shoulder/upper back strength.

  • Barbell row

    65% squat

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    Target: —

    Upper-back pulling relative to squat.

Why it matters

Sustainable strength roadmap

Keeping ratios tight across the big lifts lowers injury risk, improves carryover, and keeps peaking or rebuilding blocks predictable.

  • â–¹ Treat squat as your anchor lift—most programs scale other lifts from it.
  • â–¹ Stay within ~8% tolerance before pushing load; fix the lagging pattern first.
  • â–¹ Use tempo or pause variations if a single pattern keeps falling behind.
  • â–¹ Retest every block so recovery work keeps up with strength gains.

Ratio guide

Bench ≈ 75% squat · Deadlift ≈ 115% squat · OHP ≈ 55% squat · Row ≈ 65% squat (± tolerance).

Treat these numbers as a compass, not a rigid plan—technique quality and recovery speed still lead the way.