What is a good squat for a woman?

In raw OpenPowerlifting meet results at the 63 kg (139 lb) reference bodyweight, the median recorded squat is 110 kg (245 lb), the top 10% reach 147.5 kg (325 lb), and the top 1% 177.5 kg (390 lb). Bodyweight shifts these numbers sharply, so read your own class in the table above.

At what bodyweight do women squat the most?

In absolute terms the 84 kg+ open class (every entry above 84 kg bodyweight), with a median of 130 kg (285 lb). Per kilo of bodyweight the order flips: the 57 kg class holds the women's per-kilo peak at 1.84× bodyweight, which is why cross-class comparison uses percentiles or coefficients rather than raw kilos.

How does age change a squat standard for women?

At the 63 kg reference class the median recorded squat is 130 kg (285 lb) at age 25 and 105 kg (230 lb) at age 45. The exact-age table above tracks the full curve for five female classes.

Squat standards for women

These are the women's squat standards from raw meet results: 48,720 female OpenPowerlifting entries, with a recorded median of 110 kg (245 lb) at the 63 kg reference bodyweight and 130 kg (285 lb) in the 84 kg+ open class. The bodyweight and exact-age tables below cover only women's entries, in kg and lb.

Updated 2026-09-10 · OpenPowerlifting meet-result data

OpenPowerlifting records a median squat of 110 kg (245 lb) for 63 kg women across 7,734 raw meet results.

Squat by bodyweight — women's raw meet results OpenPowerlifting

Each row is one female IPF bodyweight class; the columns move from the median recorded result to the top 1%. Click a bodyweight for that class's full detail page. n across these female cells is 48,720 meet results — entry counts, not unique people.

Bodyweight	Median	Top 25%	Top 10%	Top 5%	Top 1%
43 kg	56.7125 lb	74.8165 lb	90200 lb	102.6225 lb	124.7275 lb
47 kg	82.5180 lb	102.5225 lb	118.5260 lb	128280 lb	149.1330 lb
52 kg	91200 lb	112.5250 lb	129.6285 lb	138.1305 lb	155.2340 lb
57 kg	105230 lb	122.5270 lb	140310 lb	150330 lb	170375 lb
63 kg	110245 lb	130285 lb	147.5325 lb	159350 lb	177.5390 lb
69 kg	117.5260 lb	137.5305 lb	157.5345 lb	166.4365 lb	190420 lb
76 kg	122.5270 lb	145320 lb	165365 lb	177.5390 lb	200440 lb
84 kg	125275 lb	147.5325 lb	170375 lb	180.5400 lb	210465 lb
84 kg+	130285 lb	155340 lb	180395 lb	196430 lb	232.2510 lb

Median squat by age — women exact competition ages

The recorded median at twelve exact competition ages for five female classes, from 2,661 age-exact raw meet results. A dash is a cell below 30 meet results — it fails closed rather than publishing noise.

Age	52 kg 115 lb	57 kg 126 lb	63 kg 139 lb	69 kg 152 lb	76 kg 168 lb
18	102.5225 lb	105230 lb	110245 lb	125275 lb	130285 lb
20	110245 lb	116.3255 lb	120265 lb	122.5270 lb	130285 lb
25	106.3235 lb	115255 lb	130285 lb	125275 lb	137.5305 lb
30	—	110245 lb	125275 lb	125275 lb	132.5290 lb
35	97.5215 lb	105.3230 lb	105230 lb	120265 lb	127.5280 lb
40	—	102.5225 lb	122.5270 lb	118260 lb	120265 lb
45	—	—	105230 lb	117.5260 lb	119260 lb
50	—	—	—	108.8240 lb	105230 lb

Bodyweight changes the read per-kilo view

In these women's cells the per-kilo median peaks at 1.84× bodyweight in the 57 kg class and falls to at most 1.55× in the 84 kg+ open class (taken at the class floor — open-class entries weigh more, so their true ratio is lower still). Heavier classes lift the biggest absolute loads at the lowest relative strength. Compare yourself inside your own class, or let the percentile calculator normalise sex, age, bodyweight, and equipment at once.

These are competition-depth back squats: the IPF Technical Rules require the hip crease to drop below the top of the knee. Compare against these standards using the same depth; there is no universal conversion from a high squat to a competition-depth squat. Vanderburgh & Batterham 1999 explains why the kilos rise with bodyweight while strength-per-kilo falls (PMID 10613442) — read the percentile, not just the absolute number.

FAQ

What is a good squat for a woman?: In raw OpenPowerlifting meet results at the 63 kg (139 lb) reference bodyweight, the median recorded squat is 110 kg (245 lb), the top 10% reach 147.5 kg (325 lb), and the top 1% 177.5 kg (390 lb). Bodyweight shifts these numbers sharply, so read your own class in the table above.
At what bodyweight do women squat the most?: In absolute terms the 84 kg+ open class (every entry above 84 kg bodyweight), with a median of 130 kg (285 lb). Per kilo of bodyweight the order flips: the 57 kg class holds the women's per-kilo peak at 1.84× bodyweight, which is why cross-class comparison uses percentiles or coefficients rather than raw kilos.
How does age change a squat standard for women?: At the 63 kg reference class the median recorded squat is 130 kg (285 lb) at age 25 and 105 kg (230 lb) at age 45. The exact-age table above tracks the full curve for five female classes.

Figures: OpenPowerlifting (public competition meet data (CC0), dataset date 2026-05-10). Cell n is a meet-result count, not a unique-person count. Full method at /method. Check your own lift on the percentile calculator.