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Clean and Press strength standards

What is a good Clean and Press?

For a 180 lb male, an Intermediate Clean and Press is about 176 lb (0.98x bodyweight). Advanced starts around 236 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Clean and Press 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 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

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

Clean and Press Standards by Age

How the Clean and Press 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 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

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

Check Your Clean and Press 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 176 lbs (0.98x bodyweight) on the Clean and Press 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 Press Strength Levels Mean

Beginner

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

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

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

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

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 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 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

Clean and Press demonstration
Equipment Barbell
Difficulty Advanced
Type Compound
  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.

Tips

  • 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.

Read the complete Clean and Press guide on FitnessVolt →

Where Do These Clean and Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Clean and Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Clean and Press 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 Press 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 Press 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 Press 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.