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Clean and Press Strength Standards

Quick Answer Clean and Press

A 180 lb male with an Intermediate-level Clean and Press of 176 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 236 lbs (1.31x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Clean and Press demonstration
Competition-Verified

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

Equipment Barbell
Data Points 71 rows
Difficulty Advanced
Type Compound

How Strong Is Your Clean and Press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Clean and Press?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 42 72 112 160 214
120 49 81 122 172 228
130 55 89 132 184 241
140 62 97 142 195 254
150 68 104 151 206 266
160 74 112 160 216 278
170 80 119 168 226 289
180 85 126 176 236 300
190 91 132 184 245 311
200 96 139 192 254 321
210 102 145 200 263 331
220 107 152 207 271 340
230 112 158 214 279 349
240 117 164 221 287 358
250 122 170 228 295 366
260 127 175 234 302 375
270 132 181 241 309 383
280 136 186 247 316 391
290 141 192 253 323 398
300 145 197 259 330 406
310 150 202 265 337 413

How Does Age Affect Clean and Press Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 67 103 149 205 265
20 76 118 171 234 304
25 78 121 176 240 312
30 78 121 176 240 312
35 78 121 176 240 312
40 78 121 176 240 312
45 74 115 167 228 296
50 70 108 156 214 277
55 64 100 145 198 257
60 59 91 132 181 234
65 53 82 119 163 212
70 48 74 107 146 190
75 43 66 96 131 170
80 38 59 86 117 152
85 34 53 77 105 136
90 31 48 69 95 123

What Do Clean and Press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the Clean and Press, 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 Press. 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 Press 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 Press 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 Press 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 Press

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

Beginner → Novice Building Your Foundation
  • Train the Clean and Press 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 your E1RM progress →
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 Press.
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 Press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Clean and Press

  1. Stand with feet hip-width apart, barbell on the floor in front of you.
  2. Bend at the hips and knees to grip the barbell with an overhand grip, hands shoulder-width apart.
  3. Engage your core and lift the bar by extending your hips and knees, pulling the bar close to your body.
  4. As the bar reaches your thighs, explosively extend your hips and pull the barbell up to your shoulders, catching it in a front rack position.
  5. Slightly dip your knees and drive the bar overhead by extending your arms and legs simultaneously.
  6. Lower the bar back to your shoulders, then to the floor, maintaining control throughout.
  7. Repeat for the desired number of repetitions.
  8. Breathing: Inhale before lifting, exhale during the press, and inhale again as you lower the bar.

Read the complete Clean and Press guide on FitnessVolt →

Tips for Clean and Press

  • Keep the bar close to your body during the clean.
  • Engage your core to protect your lower back.
  • Use an explosive movement to drive the bar overhead.
  • Avoid hyperextending your back during the press.
  • Start with lighter weights to master the technique.

Where Do These Clean and Press Standards Come From?

These Clean and Press standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Clean and Press Good for Your Weight?

Strength standards help you objectively measure your Clean and Press performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Clean and Press 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Clean and Press depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Clean and Press within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE