Heidi Howar
USA · Female · 160.9 lbs (73 kg) bodyweight at best meet · RPS
Squat-dominant
#376 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 #376 among the women in our elite index and #687 in USA, 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.
Progression over time
Compared with all competitive lifters (up to 167.6 lbs class)
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 · PLU | 1 | 155.4 lbs | 358.3 lbs / 226 lbs / 402.3 lbs | 986.6 lbs (447.5 kg) | 450.7 |
| 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 |
| 2014-12-06 | North of the Border · SPF | 1 | 132 lbs | 355 lbs / 180 lbs / 365 lbs | 900 lbs (408.2 kg) | 453.2 |
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
How close are you to Heidi?
Log your training in Tozemoon and track your estimated 1RM against elite numbers.