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Clean and Jerk strength standards

What is a good Clean and Jerk?

For a 180 lb male, an Intermediate Clean and Jerk is about 207 lb (1.15x bodyweight). Advanced starts around 271 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Clean and Jerk 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 56 89 133 185 242
120 64 99 145 199 259
130 71 109 156 212 274
140 79 118 167 225 288
150 86 127 178 237 302
160 93 135 188 249 315
170 100 144 198 260 328
180 107 152 207 271 340
190 113 160 216 282 352
200 120 167 225 292 363
210 126 175 234 301 374
220 132 182 242 311 385
230 138 189 250 320 395
240 144 196 258 329 405
250 150 202 266 338 414
260 156 209 273 346 424
270 161 215 281 354 433
280 167 222 288 363 442
290 172 228 295 370 450
300 177 234 302 378 459
310 182 240 308 385 467

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

Clean and Jerk Standards by Age

How the Clean and Jerk standards change with age, as a 1RM in lb. 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 83 123 174 233 297
20 95 141 199 266 340
25 97 145 204 273 349
30 97 145 204 273 349
35 97 145 204 273 349
40 97 145 204 273 349
45 92 137 193 259 331
50 87 129 182 243 311
55 80 119 168 225 288
60 73 109 153 206 263
65 66 98 138 186 237
70 59 88 124 167 213
75 53 79 111 149 190
80 47 70 99 133 170
85 43 63 89 119 153
90 38 57 80 108 137

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

Check Your Clean and Jerk 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 lifting 207 lbs (1.15x bodyweight) on the Clean and Jerk is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

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 Clean and Jerk Strength Levels Mean

Beginner

You are learning the bar path and loading on the Clean and Jerk, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

You can press with a consistent path and controlled tempo on the Clean and Jerk. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Clean and Jerk technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

You have optimized your Clean and Jerk setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Your Clean and Jerk is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your Clean and Jerk

Tier-specific training recommendations to move your Clean and Jerk to the next level.

Beginner → Novice Building Your Foundation
  • Train the Clean and Jerk 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the Clean and Jerk.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your Clean and Jerk under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Clean and Jerk

Clean and Jerk demonstration
Equipment Barbell, Weight Plates
Difficulty Advanced
Type Compound
  1. Stand with feet hip-width apart, barbell on the floor over the mid-foot.
  2. Grip the barbell with hands slightly wider than shoulder-width.
  3. Lower hips with chest up and back flat, eyes forward.
  4. Drive through heels, lifting the barbell by extending hips and knees.
  5. Pull the bar close to your body, shrugging shoulders and pulling elbows high.
  6. Transition to a front squat position as you catch the barbell on your shoulders.
  7. Stand up fully, then dip slightly by bending knees.
  8. Explosively drive through heels, extending knees and hips, and press the bar overhead.
  9. Lock out arms and stabilize the barbell overhead.
  10. Lower the bar back to shoulders, then to the floor, maintaining control.

Tips

  • Warm up thoroughly before performing the exercise.
  • Maintain a neutral spine throughout the movement.
  • Focus on a strong, controlled pull and a quick transition.
  • Use a hook grip for a more secure hold on the bar.
  • Start with lighter weights to perfect form before increasing load.
  • Engage core to stabilize during the lift.
  • Avoid hyperextending the lower back during the overhead press.

Read the complete Clean and Jerk guide on FitnessVolt →

Where Do These Clean and Jerk Standards Come From?

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

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Clean and Jerk 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 on the Clean and Jerk 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 Clean and Jerk 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.