Deadlift standards for a 69 kg (152 lb) woman
The median gym-goer at this bodyweight deadlifts 87 kg (190 lb); an advanced lifter 118 kg (260 lb). Among raw competitors the median lifter deadlifts 140 kg (310 lb) and the top 10% reach 177.5 kg (390 lb) — all from real data, in kg and lb.
Average deadlift for a 69 kg woman
This is the everyday yardstick — what gym-goers who log their lifts actually deadlift at this bodyweight (the 63–69 kg / 139–152 lb band). Source: StrengthLevel (153 million+ self-reported gym-log lifts); self-reported, so it skews a little stronger than a typical gym floor.
| Level | woman, 69 kg | in lb |
|---|---|---|
| Beginneraround a first-month lifter | 40 kg | 90 lb |
| Novicea few months of consistent training | 61 kg | 135 lb |
| Intermediatethe median logged gym-goer | 87 kg | 190 lb |
| Advancedstronger than 80% of gym-goers | 118 kg | 260 lb |
| Elitetop 5% of recreational lifters | 152 kg | 335 lb |
How a 69 kg woman ranks among competitors
If you compete (or want to know where you'd land at a raw meet), this is the field. Based on 9,688 raw lifters in the 63–69 kg / 139–152 lb class.
| Percentile | woman (raw) | in lb |
|---|---|---|
| Median competitormiddle of the meet field | 140 kg | 310 lb |
| Top 25%experienced competitor | 160 kg | 355 lb |
| Top 10%regionally competitive | 177.5 kg | 390 lb |
| Top 5%nationally competitive | 190 kg | 420 lb |
| Top 1%international / record territory | 210.3 kg | 465 lb |
At 69 kg (152 lb) the median raw competitor lifts 53 kg (115 lb) more than the median logged gym-goer — 140 kg (310 lb) versus 87 kg (190 lb) at the 50th percentile. Within the competitive field the top 10% reach 177.5 kg (390 lb), 37.5 kg (85 lb) above the median 140 kg (310 lb); the top 1% reach 210.3 kg (465 lb), a further 32.8 kg (70 lb) on top.
These are dead-stop pulls; raw competition allows both conventional and sumo stance on the same scoreboard, so the standard pools them. Dead-stop is the meet standard — touch-and-go reps use the stretch reflex off the floor and read higher than a competition pull. Vanderburgh & Batterham 1999 is why the deadlift standard climbs with bodyweight while strength-per-kilo falls (PMID 10613442).
FAQ
- What is the average deadlift for a 69 kg (152 lb) woman?
- Among logged gym-goers at this bodyweight, the median (50th-percentile) deadlift is 87 kg (190 lb). A beginner is around 40 kg (90 lb) and an advanced lifter around 118 kg (260 lb). Source: StrengthLevel, 153 million+ self-reported gym-log lifts; self-reported, so the population skews stronger than a typical gym floor.
- What counts as a good deadlift at 69 kg?
- "Good" depends on the room you compare against. For a recreational lifter, anything above the 118 kg (260 lb) advanced mark is strong. To rank among people who actually compete, the median raw competitor at this bodyweight lifts 140 kg (310 lb) and the top 10% reach 177.5 kg (390 lb).
- What deadlift puts me in the top 1% at 69 kg?
- The 99th-percentile raw competitive deadlift for a 69 kg (152 lb) woman is 210.3 kg (465 lb) — international and record territory. The top 5% (nationally competitive) starts at 190 kg (420 lb).
- Where does this data come from?
- Competitive figures are real OpenPowerlifting meet results (CC0 public dataset, snapshot 2026-05-16) for raw lifters at this exact sex and bodyweight class; the gym-goer figures are from StrengthLevel's 22,866,078 self-reported deadlift logs. No numbers are estimated — every figure is a percentile from the underlying sample.
Competitive figures: OpenPowerlifting (public competition meet data (CC0), snapshot 2026-05-16, CC0). Recreational figures: StrengthLevel (153 million+ self-reported gym-log lifts; self-reported). Full method at /method. Check your own lift on the percentile calculator.