Jumping Jack Strength Standards for Men and Women
Discover how your Jumping Jack performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Jumping Jack Strength Level
Calculate Your Jumping Jack Strength
Jumping Jack Rep Standards
Compare your Jumping Jack performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 15 |
| Intermediate | 87 |
| Advanced | 193 |
| Elite | 325 |
Jumping Jack Standards by Bodyweight
Find the Jumping Jack strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 27 | 127 | 279 | 472 |
| 120 lbs | < 1 | 25 | 119 | 260 | 439 |
| 130 lbs | < 1 | 24 | 112 | 244 | 411 |
| 140 lbs | < 1 | 22 | 106 | 230 | 386 |
| 150 lbs | < 1 | 21 | 100 | 217 | 364 |
| 160 lbs | < 1 | 20 | 95 | 206 | 344 |
| 170 lbs | < 1 | 19 | 90 | 195 | 327 |
| 180 lbs | < 1 | 18 | 86 | 186 | 311 |
| 190 lbs | < 1 | 17 | 82 | 178 | 297 |
| 200 lbs | < 1 | 16 | 79 | 170 | 284 |
| 210 lbs | < 1 | 15 | 75 | 163 | 272 |
| 220 lbs | < 1 | 14 | 72 | 157 | 261 |
| 230 lbs | < 1 | 13 | 69 | 151 | 251 |
| 240 lbs | < 1 | 13 | 67 | 145 | 242 |
| 250 lbs | < 1 | 12 | 64 | 140 | 233 |
| 260 lbs | < 1 | 11 | 62 | 135 | 225 |
| 270 lbs | < 1 | 11 | 60 | 131 | 218 |
| 280 lbs | < 1 | 10 | 58 | 126 | 211 |
| 290 lbs | < 1 | 10 | 56 | 122 | 204 |
| 300 lbs | < 1 | 9 | 54 | 118 | 198 |
| 310 lbs | < 1 | 9 | 52 | 115 | 192 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 19 | 55 | 101 | 156 |
| 100 lbs | < 1 | 19 | 53 | 97 | 147 |
| 110 lbs | < 1 | 19 | 51 | 92 | 140 |
| 120 lbs | < 1 | 19 | 50 | 88 | 133 |
| 130 lbs | < 1 | 19 | 48 | 85 | 126 |
| 140 lbs | < 1 | 18 | 46 | 81 | 121 |
| 150 lbs | < 1 | 18 | 45 | 78 | 116 |
| 160 lbs | < 1 | 17 | 43 | 75 | 111 |
| 170 lbs | < 1 | 17 | 42 | 72 | 107 |
| 180 lbs | < 1 | 17 | 41 | 70 | 103 |
| 190 lbs | < 1 | 16 | 39 | 67 | 99 |
| 200 lbs | < 1 | 16 | 38 | 65 | 95 |
| 210 lbs | < 1 | 15 | 37 | 63 | 92 |
| 220 lbs | < 1 | 15 | 36 | 61 | 89 |
| 230 lbs | < 1 | 14 | 34 | 59 | 86 |
| 240 lbs | < 1 | 14 | 33 | 57 | 84 |
| 250 lbs | < 1 | 13 | 32 | 55 | 81 |
| 260 lbs | < 1 | 13 | 31 | 54 | 79 |
Jumping Jack Standards by Age
Discover how Jumping Jack strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 12 | 73 | 163 | 275 |
| 20 | < 1 | 17 | 87 | 190 | 319 |
| 25 | < 1 | 18 | 90 | 196 | 328 |
| 30 | < 1 | 18 | 90 | 196 | 328 |
| 35 | < 1 | 18 | 90 | 196 | 328 |
| 40 | < 1 | 18 | 90 | 196 | 328 |
| 45 | < 1 | 16 | 84 | 184 | 310 |
| 50 | < 1 | 13 | 77 | 171 | 289 |
| 55 | < 1 | 11 | 70 | 156 | 265 |
| 60 | < 1 | 8 | 61 | 140 | 240 |
| 65 | < 1 | 5 | 53 | 124 | 214 |
| 70 | < 1 | < 1 | 45 | 109 | 189 |
| 75 | < 1 | < 1 | 37 | 95 | 167 |
| 80 | < 1 | < 1 | 30 | 82 | 146 |
| 85 | < 1 | < 1 | 24 | 71 | 128 |
| 90 | < 1 | < 1 | 19 | 61 | 113 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 12 | 36 | 67 | 103 |
| 20 | < 1 | 16 | 45 | 81 | 122 |
| 25 | < 1 | 17 | 47 | 84 | 126 |
| 30 | < 1 | 17 | 47 | 84 | 126 |
| 35 | < 1 | 17 | 47 | 84 | 126 |
| 40 | < 1 | 17 | 47 | 84 | 126 |
| 45 | < 1 | 15 | 43 | 78 | 118 |
| 50 | < 1 | 13 | 39 | 72 | 109 |
| 55 | < 1 | 11 | 34 | 64 | 99 |
| 60 | < 1 | 8 | 29 | 56 | 88 |
| 65 | < 1 | 4 | 23 | 48 | 77 |
| 70 | < 1 | < 1 | 18 | 41 | 66 |
| 75 | < 1 | < 1 | 13 | 34 | 57 |
| 80 | < 1 | < 1 | 10 | 27 | 48 |
| 85 | < 1 | < 1 | 7 | 22 | 40 |
| 90 | < 1 | < 1 | < 1 | 17 | 33 |
Jumping Jack Overview
A full-body cardiovascular exercise involving coordinated arm and leg movements to elevate heart rate, improve aerobic fitness, and enhance muscle endurance.
Muscles Worked
Equipment Needed
None
How To Perform the Jumping Jack
- Start by standing upright with your feet together and arms relaxed at your sides.
- Jump while simultaneously spreading your legs to shoulder-width apart and raising your arms overhead to form an 'X' shape.
- Quickly reverse the motion by jumping again to bring your feet back together and lowering your arms to your sides.
- Repeat the movement at a steady pace, maintaining a slight bend in your knees to absorb impact.
- Breathe rhythmically, inhaling as you spread your legs and exhaling as you bring them back together.
Want to perfect your form? Check out our detailed guide on Jumping Jack for proper technique and tips.
Pro Tips for Jumping Jack
- Keep your core engaged to maintain balance and protect your lower back.
- Land softly on the balls of your feet to reduce impact on your joints.
- Ensure your movements are controlled and avoid flailing your arms or legs.
- Modify the intensity by adjusting the speed or range of motion.
Jumping Jack Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Jumping Jack?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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