Last updated: October 22, 2026
The average squat for men is 424 lb (192.5 kg) and the average deadlift for men is 496 lb (225.0 kg). For women the average squat is 243 lb (110.0 kg) and the average deadlift is 292 lb (132.5 kg). These are medians from 344,428 lifters in the public OpenPowerlifting database: 229,361 men and 115,067 women.
Who this is about: competitive raw (unequipped) powerlifters since 2015, not average gym-goers. Everyone here entered a full-power meet, so these numbers sit above what a typical person who squats and deadlifts at the gym can lift. Read them as a high bar to measure against, and see the limits section before quoting them. To compare your own lifts with the same data, use our How Strong Am I? calculator. The companion piece covers the third lift: average bench press for men and women.
Key findings: average squat and deadlift, competitive raw lifters
- 424 lb (192.5 kg) is the median squat for men; 496 lb (225.0 kg) is the median deadlift.
- 243 lb (110.0 kg) is the median squat for women; 292 lb (132.5 kg) is the median deadlift.
- 92.5% of men squatted 1.5x body weight, against 59.3% of women.
- 84.9% of men deadlifted double body weight; for women it was 43.7%.
- The top 10% of men squatted 562 lb (255.0 kg) or more and deadlifted 617 lb (280.0 kg) or more.
- The top 10% of women squatted 331 lb (150.0 kg) or more and deadlifted 375 lb (170.0 kg) or more.
- Men aged 24-34 had the highest median squat and deadlift of any age band: 452 lb and 518 lb.
- The median man in the 120+ kg class squatted 524 lb, versus 276 lb in the 59 kg class.
All figures: OpenPowerlifting, raw full-power meets since 2015, lifters 18+, analysed by GymGod.
Average Squat and Average Deadlift for Men
The average squat for men in this data is 424 lb (192.5 kg) (median; mean 428 lb (194.3 kg)), and the average deadlift is 496 lb (225.0 kg) (median; mean 492 lb (223.0 kg)). We lead with the median because a few extremely strong lifters pull the mean around. The middle half of men squatted 364 lb (165.0 kg) to 496 lb (225.0 kg) and deadlifted 430 lb (195.0 kg) to 551 lb (250.0 kg).
The spread is wide. The weakest tenth of men squatted 300 lb (136.1 kg) or less and deadlifted 369 lb (167.5 kg) or less. Even that 10th percentile is a person who was confident enough to enter a meet.
| Men, percentiles (lb / kg) | Squat | Deadlift |
|---|---|---|
| 10th | 300 / 136.1 | 369 / 167.5 |
| 25th | 364 / 165.0 | 430 / 195.0 |
| 50th (median) | 424 / 192.5 | 496 / 225.0 |
| 75th | 496 / 225.0 | 551 / 250.0 |
| 90th | 562 / 255.0 | 617 / 280.0 |
Source: OpenPowerlifting (public domain), analysed by GymGod, built October 9, 2026. Raw full-power meets since 2015, lifters 18+, each lifter's best total.
Average Squat and Deadlift for Women
The average deadlift for women is 292 lb (132.5 kg) (median; mean 294 lb (133.5 kg)) and the average squat is 243 lb (110.0 kg) (median; mean 245 lb (111.2 kg)), from 115,067 women. The middle half squatted 198 lb (90.0 kg) to 287 lb (130.0 kg) and deadlifted 250 lb (113.4 kg) to 336 lb (152.5 kg). The top tenth squatted 331 lb (150.0 kg) or more and deadlifted 375 lb (170.0 kg) or more.
Women in this dataset also weigh less (median body weight 67.5 kg versus 88.7 kg for men), so the absolute gap overstates the difference in relative strength. The body weight multiples section below makes the comparison fairer, and in the deadlift women get closer than most people expect.
| Women, percentiles (lb / kg) | Squat | Deadlift |
|---|---|---|
| 10th | 165 / 74.8 | 215 / 97.5 |
| 25th | 198 / 90.0 | 250 / 113.4 |
| 50th (median) | 243 / 110.0 | 292 / 132.5 |
| 75th | 287 / 130.0 | 336 / 152.5 |
| 90th | 331 / 150.0 | 375 / 170.0 |
Source: OpenPowerlifting (public domain), analysed by GymGod, built October 9, 2026. Raw full-power meets since 2015, lifters 18+, each lifter's best total.
Squat Standards and Deadlift Standards by Weight Class: Men
Weight class explains more of the spread than almost anything else. The median man in the lightest class (59 kg) squatted 276 lb (125.0 kg) and deadlifted 353 lb (160.0 kg). In the 93 kg class it was 435 lb and 502 lb, and in the 120+ kg class it was 524 lb (237.5 kg) and 560 lb (254.0 kg). Squat rises faster with weight class than deadlift does, so heavier men squat closer to their deadlift. Classes are the federation weight classes in kilograms. Use the 25th, median and 75th columns as a rough ladder for your own class.
| Men, by weight class (lb / kg) | Lifters | Squat 25th | Squat median | Squat 75th | Deadlift 25th | Deadlift median | Deadlift 75th |
|---|---|---|---|---|---|---|---|
| 59 kg | 5,357 | 220 / 100.0 | 276 / 125.0 | 331 / 150.0 | 287 / 130.0 | 353 / 160.0 | 408 / 185.0 |
| 66 kg | 11,530 | 281 / 127.5 | 331 / 150.0 | 386 / 175.0 | 353 / 160.0 | 408 / 185.0 | 457 / 207.5 |
| 74 kg | 28,891 | 320 / 145.0 | 369 / 167.5 | 419 / 190.0 | 391 / 177.5 | 441 / 200.0 | 491 / 222.5 |
| 83 kg | 49,237 | 353 / 160.0 | 408 / 185.0 | 457 / 207.5 | 419 / 190.0 | 474 / 215.0 | 529 / 240.0 |
| 93 kg | 50,532 | 380 / 172.5 | 435 / 197.5 | 485 / 220.0 | 446 / 202.5 | 502 / 227.5 | 551 / 250.0 |
| 105 kg | 42,031 | 408 / 185.0 | 463 / 210.0 | 524 / 237.5 | 468 / 212.5 | 529 / 240.0 | 584 / 265.0 |
| 120 kg | 25,580 | 424 / 192.5 | 496 / 225.0 | 557 / 252.5 | 485 / 220.0 | 546 / 247.5 | 606 / 275.0 |
| 120+ kg | 16,203 | 446 / 202.5 | 524 / 237.5 | 606 / 275.0 | 496 / 225.0 | 560 / 254.0 | 628 / 285.0 |
Source: OpenPowerlifting (public domain), analysed by GymGod, built October 9, 2026. Raw full-power meets since 2015, lifters 18+, each lifter's best total.
Squat Standards and Deadlift Standards by Weight Class: Women
Among women, the median squat was 171 lb (77.5 kg) in the 47 kg class, 231 lb (105.0 kg) in the 63 kg class and 276 lb (125.0 kg) in the 84+ kg class. The median deadlift was 225 lb (102.1 kg), 281 lb (127.5 kg) and 320 lb (145.0 kg) in those same classes. If you know your weight class, find your row and treat the 25th and 75th columns as the edges of a typical competitor.
| Women, by weight class (lb / kg) | Lifters | Squat 25th | Squat median | Squat 75th | Deadlift 25th | Deadlift median | Deadlift 75th |
|---|---|---|---|---|---|---|---|
| 47 kg | 2,932 | 138 / 62.5 | 171 / 77.5 | 209 / 95.0 | 187 / 85.0 | 225 / 102.1 | 260 / 118.0 |
| 52 kg | 7,685 | 165 / 75.0 | 198 / 90.0 | 231 / 105.0 | 215 / 97.5 | 250 / 113.4 | 287 / 130.0 |
| 57 kg | 12,924 | 182 / 82.5 | 220 / 100.0 | 254 / 115.0 | 231 / 105.0 | 265 / 120.1 | 309 / 140.0 |
| 63 kg | 19,872 | 193 / 87.5 | 231 / 105.0 | 265 / 120.0 | 243 / 110.0 | 281 / 127.5 | 320 / 145.0 |
| 69 kg | 19,988 | 205 / 93.0 | 243 / 110.0 | 285 / 129.3 | 254 / 115.0 | 292 / 132.5 | 331 / 150.0 |
| 76 kg | 19,244 | 215 / 97.5 | 254 / 115.0 | 298 / 135.0 | 265 / 120.0 | 309 / 140.0 | 347 / 157.5 |
| 84 kg | 13,566 | 220 / 100.0 | 265 / 120.0 | 309 / 140.0 | 270 / 122.5 | 314 / 142.5 | 353 / 160.0 |
| 84+ kg | 18,856 | 226 / 102.5 | 276 / 125.0 | 331 / 150.0 | 276 / 125.0 | 320 / 145.0 | 364 / 165.0 |
Source: OpenPowerlifting (public domain), analysed by GymGod, built October 9, 2026. Raw full-power meets since 2015, lifters 18+, each lifter's best total.
Average Squat and Deadlift by Age
Men peak in their mid-20s to 30s. The median squat rises from 424 lb (192.5 kg) at ages 18-23 to 452 lb (205.0 kg) at 24-34, then falls to 380 lb at 50-59, 314 lb at 60-69 and 231 lb (105.0 kg) at 70+. The median deadlift goes from 485 lb to 518 lb (235.0 kg) and down to 314 lb (142.5 kg) at 70+.
Women follow a similar shape. The median squat is 248 lb at 18-23, 254 lb at 24-34 and 132 lb (60.0 kg) at 70+. The median deadlift is 292 lb, 309 lb and 209 lb (95.0 kg) in the same bands. The deadlift holds up better with age than the squat in both sexes: men at 70+ deadlift 314 lb against a 231 lb squat.
| Median by age band (lb / kg) | Men (n) | Men squat | Men deadlift | Women (n) | Women squat | Women deadlift |
|---|---|---|---|---|---|---|
| 18-23 | 69,580 | 424 / 192.5 | 485 / 220.0 | 25,055 | 248 / 112.5 | 292 / 132.5 |
| 24-34 | 74,035 | 452 / 205.0 | 518 / 235.0 | 39,537 | 254 / 115.0 | 309 / 140.0 |
| 35-39 | 11,738 | 446 / 202.5 | 513 / 232.5 | 8,372 | 249 / 112.8 | 303 / 137.5 |
| 40-49 | 12,753 | 424 / 192.5 | 490 / 222.3 | 9,990 | 231 / 105.0 | 292 / 132.5 |
| 50-59 | 5,947 | 380 / 172.5 | 441 / 200.0 | 4,002 | 209 / 95.0 | 270 / 122.5 |
| 60-69 | 2,677 | 314 / 142.5 | 391 / 177.5 | 1,471 | 171 / 77.5 | 243 / 110.0 |
| 70+ | 965 | 231 / 105.0 | 314 / 142.5 | 356 | 132 / 60.0 | 209 / 95.0 |
Source: OpenPowerlifting (public domain), analysed by GymGod, built October 9, 2026. Raw full-power meets since 2015, lifters 18+, each lifter's best total. Cross-sectional: different people in each band.
Year by year, the median man at 18 squatted 185.0 kg, reached 210.0 kg at 27 and held 210.0 kg at 35, then slid to 185.0 kg at 50 and 160.0 kg at 60. His deadlift went from 212.5 kg at 18 to 240.0 kg at 27, 215.0 kg at 50 and 192.5 kg at 60. This is a snapshot of different people at each age, not a record of one lifter getting older. Older lifters who still compete are also a self-selected group, which can make the older figures look better than the general population.
What Percentage of People Squat 1.5x and Deadlift 2x Body Weight?
Among competitive raw lifters, 92.5% of men and 59.3% of women squatted at least 1.5 times their body weight. For the deadlift, 84.9% of men and 43.7% of women pulled at least double body weight. Almost every man (99.7%) and nearly every woman (98.5%) deadlifted their own body weight.
| Reached at least this multiple of body weight | Men squat | Women squat | Men deadlift | Women deadlift |
|---|---|---|---|---|
| 1x body weight | 99.0% | 92.5% | 99.7% | 98.5% |
| 1.25x body weight | 97.1% | 79.7% | 99.1% | 93.6% |
| 1.5x body weight | 92.5% | 59.3% | 97.4% | 82.4% |
| 2x body weight | 65.8% | 18.0% | 84.9% | 43.7% |
| 2.5x body weight | 23.7% | 2.5% | 51.4% | 12.2% |
| 3x body weight | 3.7% | 0.2% | 16.3% | 1.7% |
Source: OpenPowerlifting (public domain), analysed by GymGod, built October 9, 2026. Raw full-power meets since 2015, lifters 18+, each lifter's best total.
A 2x squat is a clear dividing line: 65.8% of men and 18.0% of women reached it. A 2.5x deadlift was reached by 51.4% of men and 12.2% of women, and a 3x deadlift by 16.3% of men and 1.7% of women. Women are much closer to men in these relative terms than in raw pounds, especially in the deadlift.
This is not the share of all people. It is the share of people who compete in raw powerlifting. For the general population, a body weight squat or a 1.5x deadlift is a bigger accomplishment than these figures suggest, because most people never train the lifts heavy. To check your ratio, divide your best lift by your body weight, or use the one-rep max calculator first if you have only lifted for reps.
How Much Should I Squat and Deadlift?
Most online charts are opinion. These come from real meet results, so we can say what each number means: the share of competitive lifters you would match. A rough ladder for men, using the data above:
- Squat 364 lb (165.0 kg), deadlift 430 lb (195.0 kg): the line between the bottom quarter and the rest of male competitors.
- Squat 424 lb (192.5 kg), deadlift 496 lb (225.0 kg): the middle of the field.
- Squat 496 lb (225.0 kg), deadlift 551 lb (250.0 kg): better than three out of four male competitors.
- Squat 562 lb (255.0 kg), deadlift 617 lb (280.0 kg): the top 10%.
For women, the same four lines are a 198 lb (90.0 kg) squat and 250 lb (113.4 kg) deadlift, 243 lb (110.0 kg) and 292 lb (132.5 kg), 287 lb (130.0 kg) and 336 lb (152.5 kg), and 331 lb (150.0 kg) and 375 lb (170.0 kg). The weight class tables above give a better fit to your size.
So how much should you deadlift, and how much should you squat? Honestly, do not treat these medians as a goal for your first year. They describe people who train for meets, and most casual lifters are below them, which is normal. Better targets are relative to body weight: a squat of 1x, then 1.5x, and a deadlift of 1.5x, then 2x. Among competitors, 1.5x is a squat that 92.5% of men and 59.3% of women reach, and 2x is a deadlift that 84.9% of men and 43.7% of women reach, so a 1.5x squat is a mid-term goal for a trained lifter and a 2x deadlift is a strong mark, especially for women. The best target of all is simply more than you lifted last month. Our How Strong Am I? calculator turns your numbers into a percentile in your weight class using this same data.
Benefits and Limits of This Data
What it is good for. The sample is huge (344,428 lifters), the results are judged and recorded rather than self-reported, and the lifts are competition lifts. That makes it better than a poll of gym members who guess their one-rep max.
What it is not.
- These are competitors. People who sign up for a powerlifting meet are stronger and more committed than the typical gym-goer, so the real average for people who lift at a gym is lower. This file cannot say by how much.
- Competition squats have a depth rule. Judges require the hip crease below the knee. Gym squats are often shallower, which makes gym numbers look higher than judged ones.
- Age results are cross-sectional. Different people sit in each age band. The data does not show what happens to one lifter as they age.
- Each lifter counts once. We used each lifter's best total, so a squat or deadlift comes from the meet where they totaled most, not necessarily their heaviest lift ever.
- Deadlift style is not separated. Conventional and sumo pulls are both counted as deadlifts.
- Raw only. Meets with supportive gear such as squat suits or wraps are excluded.
How We Got These Numbers
We used the public-domain OpenPowerlifting dataset (openpowerlifting-latest.zip), built on October 9, 2026. We read 4,043,255 meet entries and kept raw full-power (squat, bench, deadlift) meets since 2015, lifters aged 18 and over, using each lifter's best total. That left 344,428 lifters: 229,361 men and 115,067 women. For each group we computed the median, mean and the 10th, 25th, 75th and 90th percentiles of the squat and the deadlift, by weight class and by age band. Pounds are shown alongside the kilograms recorded at meets.
The body weight multiples are the share of lifters whose best squat or deadlift reached the stated multiple of their body weight. Nothing on this page comes from outside that dataset, and we have not adjusted for equipment, federation or drug testing.
Track Your Squat and Deadlift Against the Data
Pick the benchmark that fits you, then give yourself a way to move toward it. Adding weight slowly and consistently is what moves a squat or a deadlift, which is the idea behind progressive overload. The squat and deadlift exercise pages cover technique, and variations such as the sumo deadlift and the Romanian deadlift can build the same muscles. For the wider picture of who lifts at all, see our strength training statistics.
If you log your lifts in GymGod, auto-progression works out your next weight from what you actually lifted, and new personal records are caught automatically, so you can see when your squat or deadlift passes a number on this page.
Frequently Asked Questions
What is the average squat for men?
Among 229,361 competitive raw male powerlifters in OpenPowerlifting data, the median squat is 424 lb (192.5 kg). The middle 50% squatted 364 lb (165.0 kg) to 496 lb (225.0 kg). A typical gym-goer squats less, because these men compete.
What is the average deadlift for men?
The median deadlift among competitive raw male powerlifters is 496 lb (225.0 kg). The middle 50% pulled 430 lb (195.0 kg) to 551 lb (250.0 kg).
What is the average deadlift for women?
Among 115,067 competitive raw female powerlifters, the median deadlift is 292 lb (132.5 kg) and the median squat is 243 lb (110.0 kg). The middle 50% deadlifted 250 lb (113.4 kg) to 336 lb (152.5 kg).
What is the average squat and deadlift by age?
For men, the median squat rises from 424 lb at ages 18-23 to 452 lb at 24-34, then falls to 231 lb at 70+. The median deadlift goes from 485 lb to 518 lb and then 314 lb. Women follow the same shape at lower weights. Different people are in each band.
What percentage of people squat 1.5x and deadlift 2x body weight?
Among competitive raw lifters, 92.5% of men and 59.3% of women squatted 1.5x body weight, and 84.9% of men and 43.7% of women deadlifted 2x body weight. The share is lower among the general population, but this data does not measure it.
How much should I deadlift?
There is no single number. The median male competitor deadlifts 496 lb (225.0 kg) and the median female competitor 292 lb (132.5 kg), but most casual lifters are lower. A deadlift of 1.5x body weight is a solid first target, then 2x.
How much should I squat?
The median male competitor squats 424 lb (192.5 kg) and the median female competitor 243 lb (110.0 kg), but most casual lifters are lower. A body weight squat is a good first target, then 1.5x.
Are these squat standards and deadlift standards for gym-goers?
No. They describe competitive raw powerlifters, who are stronger than the typical gym-goer. Use them as a ceiling to aim at, not an expectation for your first year.
Cite this page
Feel free to quote any number on this page. Please link back:
Source: GymGod, "Average Squat and Average Deadlift for Men and Women: Data From 344,428 Lifters", https://gymgod.app/blog/average-squat-and-deadlift.html (October 12, 2026)
<a href="https://gymgod.app/blog/average-squat-and-deadlift.html">GymGod: Average Squat and Average Deadlift for Men and Women: Data From 344,428 Lifters</a>
Please also credit the original dataset below, and say these are competitive raw lifters.
Sources
- OpenPowerlifting, public-domain dataset of powerlifting meet results (openpowerlifting-latest.zip), accessed and analysed October 9, 2026. https://www.openpowerlifting.org/
- GymGod, How Strong Am I? calculator, which uses the same data.
This article is for general educational purposes only and is not medical advice. Figures come from the OpenPowerlifting dataset as built on October 9, 2026 and describe competitive raw powerlifters, not the general public. If you spot an error, please contact us.
