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Jumping Jack strength standards

What is a good Jumping Jack?

For a 180 lb male, an Intermediate Jumping Jack is about 83 reps. Advanced starts around 183 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.

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How Many Jumping Jack Should You Be Able to Do?

Jumping Jack rep targets for a 180 lb man, by training level:

Beginner< 1
Novice15 reps
Intermediate83 reps
Advanced183 reps
Elite308 reps

Jumping Jack Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 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 < 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

The Jumping Jack standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Jumping Jack Standards by Age

How the Jumping Jack standards change with age, in reps. 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 < 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

The Jumping Jack standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Jumping Jack 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 doing 83 Jumping Jack is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.
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 Jumping Jack Strength Levels Mean

Beginner

You are working toward your first full-range reps. An easier version or a shorter range is the normal starting point.

Novice

You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.

Intermediate

You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.

Advanced

Long sets with strict form are routine for you. Many lifters at this level add load with harder variations to keep progressing.

Elite

Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.

How to Progress Your Jumping Jack

Tier-specific training recommendations to move your Jumping Jack to the next level.

Beginner → Novice Your First Full Reps
  • Start with an easier version you can do for 8 to 12 clean reps.
  • Move to the full version once 12 clean reps feel easy.
  • End each set one or two reps before your form breaks.
Novice → Intermediate Build Rep Volume
  • Train the movement 2 to 3 times a week with several sets, not one all-out set.
  • Add one rep to one set each session, and keep the full range.
  • Test your max reps every 3 to 4 weeks, not every session.
Intermediate → Advanced Add Load or Harder Variations
  • Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
  • Slow the lowering phase or pause at the hardest point.
  • Keep one high-rep day a week so your max set keeps growing.
Advanced → Elite Peak Your Max Set
  • Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
  • Track your best set and your weighted reps: both show progress.
  • Your bodyweight changes your rep count directly, so compare tests at a similar weight.

How to Perform Jumping Jack

Primary Muscles Shoulders (Deltoids), Calves, Core, Legs, Back
Equipment None
  1. Start by standing upright with your feet together and arms relaxed at your sides.
  2. Jump while simultaneously spreading your legs to shoulder-width apart and raising your arms overhead to form an 'X' shape.
  3. Quickly reverse the motion by jumping again to bring your feet back together and lowering your arms to your sides.
  4. Repeat the movement at a steady pace, maintaining a slight bend in your knees to absorb impact.
  5. Breathe rhythmically, inhaling as you spread your legs and exhaling as you bring them back together.

Tips

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Jumping Jack table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Jumping Jack itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

Frequently Asked Questions

A good Jumping Jack number 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 in Jumping Jack 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 Jumping Jack 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.