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Burpees strength standards

What is a good Burpees?

For a 180 lb male, an Intermediate Burpees is about 36 reps. Advanced starts around 69 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.

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How Many Burpees Should You Be Able to Do?

Burpees rep targets for a 180 lb man, by training level:

Beginner< 1
Novice10 reps
Intermediate36 reps
Advanced69 reps
Elite108 reps

Burpees Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 < 1 4 36 80 133
120 < 1 6 37 79 129
130 < 1 7 37 77 125
140 < 1 8 37 76 121
150 < 1 8 37 74 118
160 < 1 9 37 72 114
170 < 1 9 36 71 111
180 < 1 10 36 69 108
190 < 1 10 35 68 105
200 < 1 10 35 66 102
210 < 1 10 34 65 99
220 < 1 10 34 63 97
230 < 1 10 33 62 94
240 < 1 10 33 61 92
250 < 1 10 32 59 90
260 < 1 10 31 58 88
270 < 1 10 31 57 86
280 < 1 10 30 56 84
290 < 1 10 30 54 82
300 < 1 10 29 53 80
310 < 1 9 29 52 79

The Burpees standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Burpees Standards by Age

How the Burpees standards change with age, in reps. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 < 1 3 26 58 94
20 < 1 8 35 70 112
25 < 1 8 36 73 115
30 < 1 8 36 73 115
35 < 1 8 36 73 115
40 < 1 8 36 73 115
45 < 1 7 33 68 108
50 < 1 5 29 62 100
55 < 1 2 25 55 90
60 < 1 < 1 20 47 79
65 < 1 < 1 15 40 69
70 < 1 < 1 11 33 59
75 < 1 < 1 7 26 49
80 < 1 < 1 4 20 41
85 < 1 < 1 < 1 15 34
90 < 1 < 1 < 1 11 28

The Burpees standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Burpees Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male doing 36 Burpees is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.
Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

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What the Burpees Strength Levels Mean

Beginner

You are working toward your first full-range reps. Incline or knee versions are the normal starting point.

Novice

You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.

Intermediate

You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.

Advanced

Long sets with strict form are routine for you. Many lifters at this level add load with a weight vest or belt to keep progressing.

Elite

Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.

How to Progress Your Burpees

Tier-specific training recommendations to move your Burpees to the next level.

Beginner → Novice Your First Full Reps
  • Start from an incline, hands on a bench or wall, where you can do 8 to 12 clean reps.
  • Lower the incline step by step as those reps get easy.
  • End each set one or two reps before your form breaks.
Novice → Intermediate Build Rep Volume
  • Train the movement 2 to 3 times a week with several sets, not one all-out set.
  • Add one rep to one set each session, and keep the full range.
  • Test your max reps every 3 to 4 weeks, not every session.
Intermediate → Advanced Add Load or Harder Variations
  • Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
  • Slow the lowering phase or pause at the bottom.
  • Keep one high-rep day a week so your max set keeps growing.
Advanced → Elite Peak Your Max Set
  • Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
  • Track your best set and your weighted reps: both show progress.
  • Your bodyweight changes your rep count directly, so compare tests at a similar weight.

How to Perform Burpees

Burpees demonstration
Equipment None
Difficulty Intermediate
Type Compound
  1. Start standing with your feet shoulder-width apart and arms at your sides.
  2. Squat down and place your hands on the floor in front of you.
  3. Jump your feet back to land in a plank position.
  4. Perform a push-up, lowering your chest to the floor and pushing back up.
  5. Jump your feet back to your hands, returning to the squat position.
  6. Explosively jump into the air, reaching your arms overhead.
  7. Land softly and immediately go into the next repetition.

Tips

  • Keep your core engaged throughout to protect your lower back.
  • Land softly to reduce impact on your joints.
  • Maintain a neutral spine during the push-up and plank positions.
  • Adjust the intensity by modifying the speed or depth of the movements.

Read the complete Burpees guide on FitnessVolt →

Where Do These Burpees Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Burpees table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Burpees itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Frequently Asked Questions

A good Burpees number depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier in Burpees after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Burpees table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.