- The median squat for raw women at 69 kg is 248 lb (112.5 kg). Beat that and you out-lift half the class.
- Top 20%: 303 lb (137.5 kg). Top 10%: 331 lb (150 kg). Top 1%: 402 lb (182.5 kg).
- A 1.5× bodyweight squat is a solid intermediate milestone; 2× bodyweight is genuinely strong; 2.5× is competitive at most local meets.
Squat Percentiles — 69 kg Raw Women
The 69 kg class covers women weighing 63–69 kg (139–152 lb). These percentiles are computed from 55,858 raw (belt, sleeves, and wrist wraps only — no knee wraps, no supportive suits or shirts) competition results in the OpenPowerlifting database. Remember that everyone in this dataset trained hard enough to enter a meet, so the 20th percentile here is already well above the average gym-goer.
| Percentile | Lbs | Kg | Band |
|---|---|---|---|
| 5th percentile | 149 lb | 67.5 kg | Novice |
| 10th percentile | 171 lb | 77.5 kg | Novice |
| 20th percentile | 198 lb | 90 kg | Intermediate |
| 30th percentile | 220 lb | 100 kg | Intermediate |
| 40th percentile | 231 lb | 105 kg | Intermediate |
| 50th percentile | 248 lb | 112.5 kg | Advanced |
| 60th percentile | 265 lb | 120 kg | Advanced |
| 70th percentile | 281 lb | 127.5 kg | Advanced |
| 80th percentile | 303 lb | 137.5 kg | Elite |
| 85th percentile | 314 lb | 142.5 kg | Elite |
| 90th percentile | 331 lb | 150 kg | Elite |
| 95th percentile | 353 lb | 160 kg | World Class |
| 97.5th percentile | 375 lb | 170 kg | World Class |
| 99th percentile | 402 lb | 182.5 kg | World Class |
Novice = below the 20th percentile of competitors. Intermediate = 20th–50th. Advanced = 50th–80th. Elite = 80th–95th. World Class = top 5%. Percentiles are calculated on the best squat from each meet entry, so a lifter with ten meets appears ten times; this weights the data toward experienced competitors.
How to Improve Your Squat
Squat strength is built on consistent volume in the 70–85% range with two to three squat sessions per week. Most stalls come from one of three places: getting folded over out of the hole (build the upper back and add paused squats), knees caving (tempo squats and adductor work), or simply not squatting heavy often enough. Competition-style low-bar squatting with a belt typically adds 5–10% over a beltless high-bar max once the technique is grooved. See the accessory selection guide for weak-point work and the program generator for a periodized plan.
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Frequently Asked
What is a good squat for women in the 69 kg raw class?
The median competition squat in this class is 248 lb (112.5 kg). Anything above that beats half of all raw women who have competed at 69 kg. 303 lb (137.5 kg) puts you in the top 20%, and 353 lb (160 kg) in the top 5%.
What squat do you need to be elite at 69 kg?
Using the top-10% line as the elite threshold, that is 331 lb (150 kg) for raw women at 69 kg. The top 1% of the class has lifted 402 lb (182.5 kg) or more.
Where does this data come from?
Every number on this page is computed from 55,858 competition results in the OpenPowerlifting database for raw women in the 69 kg class, and is regenerated automatically as new meets are added (last update 2026-09-02). These are lifts done in competition under referees, not gym numbers or self-reported maxes.