Thruster Strength Standards for Men and Women

Discover how your Thruster performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Thruster Strength Level

Calculate Your Thruster Strength

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Thruster Weight Standards

Compare your Thruster performance to these weight standards and see where you stand.

LevelWeight
Beginner70 lbs
Novice115 lbs
Intermediate174 lbs
Advanced245 lbs
Elite326 lbs

Thruster Bodyweight Ratio Standards

See how your Thruster strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate1.00
Advanced1.25
Elite1.75
LevelBodyweight Ratio
Beginner0.30
Novice0.50
Intermediate0.70
Advanced0.95
Elite1.25

Thruster Standards by Bodyweight

Find the Thruster strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs38 lbs70 lbs114 lbs170 lbs235 lbs
120 lbs44 lbs78 lbs124 lbs183 lbs249 lbs
130 lbs49 lbs85 lbs134 lbs194 lbs262 lbs
140 lbs55 lbs92 lbs143 lbs205 lbs275 lbs
150 lbs60 lbs99 lbs152 lbs216 lbs287 lbs
160 lbs65 lbs106 lbs160 lbs226 lbs299 lbs
170 lbs70 lbs113 lbs168 lbs236 lbs310 lbs
180 lbs75 lbs119 lbs176 lbs245 lbs321 lbs
190 lbs80 lbs125 lbs184 lbs254 lbs331 lbs
200 lbs85 lbs131 lbs191 lbs263 lbs341 lbs
210 lbs90 lbs137 lbs198 lbs271 lbs351 lbs
220 lbs95 lbs143 lbs205 lbs279 lbs360 lbs
230 lbs99 lbs149 lbs212 lbs287 lbs369 lbs
240 lbs104 lbs154 lbs219 lbs295 lbs378 lbs
250 lbs108 lbs160 lbs225 lbs302 lbs386 lbs
260 lbs112 lbs165 lbs231 lbs309 lbs395 lbs
270 lbs116 lbs170 lbs238 lbs317 lbs403 lbs
280 lbs121 lbs175 lbs243 lbs323 lbs410 lbs
290 lbs125 lbs180 lbs249 lbs330 lbs418 lbs
300 lbs129 lbs185 lbs255 lbs337 lbs425 lbs
310 lbs133 lbs190 lbs261 lbs343 lbs433 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs38 lbs59 lbs86 lbs120 lbs157 lbs
100 lbs40 lbs62 lbs90 lbs125 lbs163 lbs
110 lbs43 lbs65 lbs94 lbs129 lbs168 lbs
120 lbs45 lbs68 lbs98 lbs133 lbs172 lbs
130 lbs47 lbs71 lbs101 lbs137 lbs177 lbs
140 lbs49 lbs73 lbs104 lbs141 lbs181 lbs
150 lbs51 lbs76 lbs107 lbs144 lbs185 lbs
160 lbs53 lbs78 lbs110 lbs147 lbs188 lbs
170 lbs55 lbs80 lbs112 lbs150 lbs192 lbs
180 lbs56 lbs82 lbs115 lbs153 lbs195 lbs
190 lbs58 lbs84 lbs117 lbs156 lbs198 lbs
200 lbs60 lbs86 lbs119 lbs158 lbs201 lbs
210 lbs61 lbs88 lbs122 lbs161 lbs204 lbs
220 lbs62 lbs90 lbs124 lbs163 lbs207 lbs
230 lbs64 lbs91 lbs126 lbs166 lbs209 lbs
240 lbs65 lbs93 lbs128 lbs168 lbs212 lbs
250 lbs67 lbs95 lbs130 lbs170 lbs214 lbs
260 lbs68 lbs96 lbs131 lbs172 lbs217 lbs

Thruster Standards by Age

Discover how Thruster strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1560 lbs98 lbs149 lbs210 lbs278 lbs
2068 lbs112 lbs169 lbs239 lbs318 lbs
2570 lbs115 lbs174 lbs245 lbs326 lbs
3070 lbs115 lbs174 lbs245 lbs326 lbs
3570 lbs115 lbs174 lbs245 lbs326 lbs
4070 lbs115 lbs174 lbs245 lbs326 lbs
4567 lbs109 lbs165 lbs233 lbs309 lbs
5063 lbs103 lbs155 lbs219 lbs291 lbs
5559 lbs95 lbs144 lbs203 lbs269 lbs
6054 lbs87 lbs132 lbs186 lbs246 lbs
6549 lbs79 lbs120 lbs168 lbs223 lbs
7045 lbs72 lbs108 lbs152 lbs201 lbs
7540 lbs65 lbs97 lbs136 lbs180 lbs
8037 lbs58 lbs87 lbs122 lbs161 lbs
8533 lbs53 lbs79 lbs110 lbs145 lbs
9031 lbs48 lbs71 lbs100 lbs131 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1542 lbs63 lbs90 lbs121 lbs156 lbs
2048 lbs71 lbs102 lbs138 lbs178 lbs
2549 lbs73 lbs104 lbs142 lbs183 lbs
3049 lbs73 lbs104 lbs142 lbs183 lbs
3549 lbs73 lbs104 lbs142 lbs183 lbs
4049 lbs73 lbs104 lbs142 lbs183 lbs
4546 lbs70 lbs99 lbs135 lbs174 lbs
5044 lbs66 lbs94 lbs127 lbs163 lbs
5541 lbs61 lbs87 lbs118 lbs151 lbs
6038 lbs56 lbs80 lbs108 lbs139 lbs
6535 lbs51 lbs73 lbs98 lbs126 lbs
7032 lbs47 lbs66 lbs88 lbs113 lbs
7529 lbs42 lbs59 lbs80 lbs102 lbs
8026 lbs38 lbs53 lbs72 lbs92 lbs
8524 lbs35 lbs48 lbs65 lbs83 lbs
9022 lbs32 lbs44 lbs59 lbs75 lbs

Thruster Overview

The Thruster is a dynamic compound exercise that combines a front squat and an overhead press, effectively targeting multiple muscle groups for strength and power development.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Thruster

  1. Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with palms facing forward and elbows pointing down.
  2. Engage your core and perform a front squat by bending your knees and hips to lower your body until your thighs are parallel to the floor.
  3. Drive through your heels to stand up explosively, and as you reach the top, press the barbell overhead by fully extending your arms.
  4. Lower the barbell back to shoulder height and immediately begin the next repetition.
  5. Inhale as you squat down and exhale as you press the barbell overhead.

Want to perfect your form? Check out our detailed guide on Thruster for proper technique and tips.

Pro Tips for Thruster

  • Keep your core engaged throughout the movement to protect your lower back.
  • Maintain a neutral spine and avoid leaning forward excessively during the squat.
  • Ensure full extension of the arms during the press for maximum benefit.
  • Start with lighter weights to master the form before progressing to heavier loads.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Thruster?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now