A 180 lb male with an Intermediate-level Jumping Jack of 83 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 183 lbs (1.02x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Jumping Jack? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Jumping Jack?
How Much Should You Jumping Jack?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 24 | 124 | 276 | 469 |
| 120 | < 1 | 22 | 116 | 257 | 436 |
| 130 | < 1 | 21 | 109 | 241 | 408 |
| 140 | < 1 | 19 | 103 | 227 | 383 |
| 150 | < 1 | 18 | 97 | 214 | 361 |
| 160 | < 1 | 17 | 92 | 203 | 341 |
| 170 | < 1 | 16 | 87 | 192 | 324 |
| 180 | < 1 | 15 | 83 | 183 | 308 |
| 190 | < 1 | 14 | 79 | 175 | 294 |
| 200 | < 1 | 13 | 76 | 167 | 281 |
| 210 | < 1 | 12 | 72 | 160 | 269 |
| 220 | < 1 | 11 | 69 | 154 | 258 |
| 230 | < 1 | 10 | 66 | 148 | 248 |
| 240 | < 1 | 10 | 64 | 142 | 239 |
| 250 | < 1 | 9 | 61 | 137 | 230 |
| 260 | < 1 | 8 | 59 | 132 | 222 |
| 270 | < 1 | 8 | 57 | 128 | 215 |
| 280 | < 1 | 7 | 55 | 123 | 208 |
| 290 | < 1 | 7 | 53 | 119 | 201 |
| 300 | < 1 | 6 | 51 | 115 | 195 |
| 310 | < 1 | 6 | 49 | 112 | 189 |
| 90 | < 1 | 16 | 52 | 98 | 153 |
| 100 | < 1 | 16 | 50 | 94 | 144 |
| 110 | < 1 | 16 | 48 | 89 | 137 |
| 120 | < 1 | 16 | 47 | 85 | 130 |
| 130 | < 1 | 16 | 45 | 82 | 123 |
| 140 | < 1 | 15 | 43 | 78 | 118 |
| 150 | < 1 | 15 | 42 | 75 | 113 |
| 160 | < 1 | 14 | 40 | 72 | 108 |
| 170 | < 1 | 14 | 39 | 69 | 104 |
| 180 | < 1 | 14 | 38 | 67 | 100 |
| 190 | < 1 | 13 | 36 | 64 | 96 |
| 200 | < 1 | 13 | 35 | 62 | 92 |
| 210 | < 1 | 12 | 34 | 60 | 89 |
| 220 | < 1 | 12 | 33 | 58 | 86 |
| 230 | < 1 | 11 | 31 | 56 | 83 |
| 240 | < 1 | 11 | 30 | 54 | 81 |
| 250 | < 1 | 10 | 29 | 52 | 78 |
| 260 | < 1 | 10 | 28 | 51 | 76 |
How Does Age Affect Jumping Jack Strength?
How Jumping Jack standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 9 | 70 | 160 | 272 |
| 20 | < 1 | 14 | 84 | 187 | 316 |
| 25 | < 1 | 15 | 87 | 193 | 325 |
| 30 | < 1 | 15 | 87 | 193 | 325 |
| 35 | < 1 | 15 | 87 | 193 | 325 |
| 40 | < 1 | 15 | 87 | 193 | 325 |
| 45 | < 1 | 13 | 81 | 181 | 307 |
| 50 | < 1 | 10 | 74 | 168 | 286 |
| 55 | < 1 | 8 | 67 | 153 | 262 |
| 60 | < 1 | 5 | 58 | 137 | 237 |
| 65 | < 1 | 2 | 50 | 121 | 211 |
| 70 | < 1 | < 1 | 42 | 106 | 186 |
| 75 | < 1 | < 1 | 34 | 92 | 164 |
| 80 | < 1 | < 1 | 27 | 79 | 143 |
| 85 | < 1 | < 1 | 21 | 68 | 125 |
| 90 | < 1 | < 1 | 16 | 58 | 110 |
| 15 | < 1 | 9 | 33 | 64 | 100 |
| 20 | < 1 | 13 | 42 | 78 | 119 |
| 25 | < 1 | 14 | 44 | 81 | 123 |
| 30 | < 1 | 14 | 44 | 81 | 123 |
| 35 | < 1 | 14 | 44 | 81 | 123 |
| 40 | < 1 | 14 | 44 | 81 | 123 |
| 45 | < 1 | 12 | 40 | 75 | 115 |
| 50 | < 1 | 10 | 36 | 69 | 106 |
| 55 | < 1 | 8 | 31 | 61 | 96 |
| 60 | < 1 | 5 | 26 | 53 | 85 |
| 65 | < 1 | 1 | 20 | 45 | 74 |
| 70 | < 1 | < 1 | 15 | 38 | 63 |
| 75 | < 1 | < 1 | 10 | 31 | 54 |
| 80 | < 1 | < 1 | 7 | 24 | 45 |
| 85 | < 1 | < 1 | 4 | 19 | 37 |
| 90 | < 1 | < 1 | < 1 | 14 | 30 |
What Do Jumping Jack Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the Jumping Jack, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.
Stronger than 20% of lifters. You can perform the Jumping Jack with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.
Stronger than 50% of lifters. Your Jumping Jack is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.
Stronger than 80% of lifters. You have built significant strength on the Jumping Jack through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.
Stronger than 95% of lifters. Your Jumping Jack strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.
How to Progress Your Jumping Jack
Tier-specific training recommendations to move your Jumping Jack to the next level.
- Train the Jumping Jack 2x per week with slow, controlled reps.
- Focus on full range of motion and eliminating momentum or swinging.
- Keep sets at RPE 6-7 to develop proper movement patterns.
- Build the mind-muscle connection - feel the target muscle working on every rep.
- Increase load progressively while keeping strict form on the Jumping Jack.
- Program 3-4 sets of 8-15 reps at RPE 7-8.
- Add a variation (different grip, angle, or equipment) to address development gaps.
- Place isolation work after your primary compound movements.
- Use drop sets, paused reps, and partial reps to break through Jumping Jack plateaus.
- Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
- Manipulate tempo to increase time under tension without compromising form.
- Manage total volume for the target muscle group across all exercises.
- Maximize Jumping Jack strength through precise programming and fatigue management.
- Use periodized blocks to cycle between volume, intensity, and deload phases.
- Quality of contraction matters more than load at this level.
- Continuous refinement of technique will yield the remaining gains.
How to Perform 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.
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.
Where Do These Jumping Jack Standards Come From?
These Jumping Jack 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 Jumping Jack Good for Your Weight?
Strength standards help you objectively measure your Jumping Jack performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- 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 Jumping Jack 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.