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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.

Good target 207 lb Intermediate at 180 lb
Next tier 271 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Clean and Jerk

A solid (Intermediate) Clean and Jerk for a 180 lb male is about 207 lb (1.15x bodyweight). Use the calculator below to convert your own Clean and Jerk into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 271 lb (1.51x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Clean and Jerk demonstration
Estimated Standards

How strong is your Clean and Jerk? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Equipment Barbell, Weight Plates
Standards Coverage 21 bodyweights × 5 levels
Difficulty Advanced
Type Compound

How Strong Is Your Clean and Jerk?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 207 lbs (1.15x bodyweight) on the Clean and Jerk ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Clean and Jerk entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

207 lb Typical 1RM (Intermediate)
1.15x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Clean and Jerk?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Clean and Jerk Good?

A quick read on what counts as a good Clean and Jerk at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Clean and Jerk is about 207 lb (1.15x bodyweight). Advanced lifters hit 271 lb (1.51x), and Elite is 340 lb (1.89x).

Women (140 lb): a good (Intermediate) Clean and Jerk is about 119 lb (0.85x bodyweight). Advanced lifters hit 156 lb (1.11x), and Elite is 196 lb (1.4x).

How Much Should You Be Able to Clean and Jerk?

Men: a 180 lb male should lift about 207 lb at an Intermediate level (a beginner target is around 107 lb).

Women: a 140 lb female should lift about 119 lb at an Intermediate level (a beginner target is around 62 lb).

By bodyweight (men): A 150 lb lifter lifts about 178 lb, and a 220 lb lifter lifts about 242 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 204 lb, while by age 50 the Intermediate standard is about 182 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Clean and Jerk Strength?

How Clean and Jerk standards change across different age groups. Values represent a 1RM in lbs.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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

What Do Clean and Jerk Strength Standards Mean?

Beginner

Stronger than 5% of lifters. 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

Stronger than 20% of lifters. 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

Stronger than 50% of lifters. 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

Stronger than 80% of lifters. 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

Stronger than 95% of lifters. 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

  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.

Read the complete Clean and Jerk guide on FitnessVolt →

Tips for Clean and Jerk

  • 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.

Where Do These Clean and Jerk Standards Come From?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Clean and Jerk Good for Your Weight?

Use this page to compare your Clean and Jerk against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Clean and Jerk 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.