Heidi Howar
USA · Female · 160.9 lbs (73 kg) bodyweight at best meet · RPS
Squat-dominant
#380 in the elite index
526.2 DOTS
Best squat
451.9 lbs
205 kg
Best bench press
253.5 lbs
115 kg
Best deadlift
468.5 lbs
212.5 kg
Best total
1,174 lbs
532.5 kg
Best DOTS
526.2
Profile analysis
Heidi Howar ranks #380 among the women in our elite index and #690 in USA and #53 in the 75 kg class, with a best DOTS score of 526.2 set at King and Queen of the Platform 5 (2025).
Relative to bodyweight, Heidi squats 2.81×, benches 1.58× and deadlifts 2.91× bodyweight. The total splits 38% squat, 22% bench and 40% deadlift.
Squat-dominant. The squat takes a larger share of the total than in a typical elite lifter, a pattern usually linked to strong quads and favourable leg-to-torso proportions.
Across 6 raw full-power meets in 4 federations (SPF, PLU, ABS, RPS), Heidi took 5 first places. From the first recorded meet to the best one, the total grew by 274.0 lbs (124.3 kg) — about 24.9 lbs per year over 11.0 years.
Scores: DOTS, Wilks and IPF GL points
Three ways to compare strength across bodyweights. Wilks is the long-time US reference, IPF GL (Goodlift) points are used by the IPF since 2020. Best score across all meets.
Best DOTS
526.2
Best Wilks
515.0
Best IPF GL
107.1
Career make rate and attempt selection
Heidi made 92% of recorded attempts (33/36) and went 9-for-9 in 3 of 4 fully recorded meets.
| Lift | Make rate | Opener | Jump to 2nd | Jump to 3rd |
|---|---|---|---|---|
| Squat | 83% (10/12) | 93% of best | +22 lbs | +17 lbs |
| Bench press | 92% (11/12) | 92% of best | +11 lbs | +12 lbs |
| Deadlift | 100% (12/12) | 91% of best | +26 lbs | +17 lbs |
Based only on meets where the federation published every attempt. Jumps are averages in pounds.
Personal record timeline
13 competition PRs after the first meet. Most recent: total on 2025-12-06. Longest gap between two PRs: 10.0 years.
| Date | Lift | New best | Gain | Meet |
|---|---|---|---|---|
| 2025-12-06 | Total | 1,174 lbs (532.5 kg) | +71.7 lbs | King and Queen of the Platform 5 |
| 2025-12-06 | Deadlift | 468.5 lbs (212.5 kg) | +16.5 lbs | King and Queen of the Platform 5 |
| 2025-12-06 | Bench press | 253.5 lbs (115 kg) | +5.5 lbs | King and Queen of the Platform 5 |
| 2025-12-06 | Squat | 451.9 lbs (205 kg) | +44.1 lbs | King and Queen of the Platform 5 |
| 2025-10-12 | Deadlift | 451.9 lbs (205 kg) | +5.5 lbs | Series Rumble 2 and Grand Prix |
| 2024-12-07 | Total | 1,102.3 lbs (500 kg) | +115.7 lbs | Only the Strong Powerlifting Championships |
| 2024-12-07 | Deadlift | 446.4 lbs (202.5 kg) | +44.1 lbs | Only the Strong Powerlifting Championships |
| 2024-12-07 | Bench press | 248 lbs (112.5 kg) | +22 lbs | Only the Strong Powerlifting Championships |
| 2024-12-07 | Squat | 407.9 lbs (185 kg) | +49.6 lbs | Only the Strong Powerlifting Championships |
| 2024-12-07 | Total | 986.6 lbs (447.5 kg) | +86.6 lbs | Only The Strong |
| 2024-12-07 | Deadlift | 402.3 lbs (182.5 kg) | +37.3 lbs | Only The Strong |
| 2024-12-07 | Bench press | 226 lbs (102.5 kg) | +46 lbs | Only The Strong |
| 2024-12-07 | Squat | 358.3 lbs (162.5 kg) | +3.2 lbs | Only The Strong |
Lift ratios and bodyweight
Deadlift / squat
1.04×
Pulling vs. squatting strength
Bench / squat
0.56×
Pressing vs. squatting strength
Bodyweight 2014
132 lbs
Average at meets
Bodyweight 2025
160.2 lbs
+28.2 lbs over the career
Progression over time
Compared with all competitive lifters (up to 167.6 lbs class)
Compare your lifts with Heidi Howar
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Competition history
| Date | Meet | Place | Bodyweight | Squat / Bench / Deadlift | Total | DOTS |
|---|---|---|---|---|---|---|
| 2025-12-06 | King and Queen of the Platform 5 · RPS | 1 | 160.9 lbs | 451.9 lbs / 253.5 lbs / 468.5 lbs | 1,174 lbs (532.5 kg) | 526.2 |
| 2025-12-06 | King and Queen of the Platform 5 · RPS | 1 | 160.9 lbs | 451.9 lbs / 253.5 lbs / 468.5 lbs | 1,174 lbs (532.5 kg) | 526.2 |
| 2025-10-12 | Series Rumble 2 and Grand Prix · ABS | 3 | 158.7 lbs | 385.8 lbs / 237 lbs / 451.9 lbs | 1,074.8 lbs (487.5 kg) | 485.4 |
| 2024-12-07 | Only the Strong Powerlifting Championships · PLU | 1 | 155.4 lbs | 407.9 lbs / 248 lbs / 446.4 lbs | 1,102.3 lbs (500 kg) | 503.6 |
| 2024-12-07 | Only The Strong · PLU | 1 | 155.4 lbs | 358.3 lbs / 226 lbs / 402.3 lbs | 986.6 lbs (447.5 kg) | 450.7 |
| 2014-12-06 | North of the Border · SPF | 1 | 132 lbs | 355 lbs / 180 lbs / 365 lbs | 900 lbs (408.2 kg) | 453.2 |
Frequent rivals
Lifters from our index who competed at the same meets as Heidi at least twice.
Lifters at a similar bodyweight
Kristy Hawkins
USA · 1,587.3 lbs · DOTS 702
Amanda Smith
USA · 1,413.2 lbs · DOTS 632
Jessica Hause
USA · 1,360.3 lbs · DOTS 611
Sarah Lewis
USA · 1,355.8 lbs · DOTS 611
Cranon Worford
USA · 1,386.7 lbs · DOTS 610
Karlina Tongotea
New Zealand · 1,385.6 lbs · DOTS 609
Jennessa Labbate
USA · 1,295.2 lbs · DOTS 608
Lily Riley
Australia · 1,383.4 lbs · DOTS 606
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