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Power Clean Strength Standards

Quick Answer Power Clean

A 180 lb male with an Intermediate-level Power Clean of 206 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 263 lbs (1.46x bodyweight).

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

Power Clean demonstration
Competition-Verified

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

Equipment Barbell, Weight Plates
Data Points 71 rows
Difficulty Advanced
Type Compound

How Strong Is Your Power Clean?

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 Power Clean?

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

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 61 92 132 179 230
120 69 102 144 192 245
130 77 112 155 205 260
140 85 121 166 218 274
150 92 130 176 230 288
160 100 139 187 241 300
170 107 147 196 253 313
180 114 155 206 263 325
190 121 163 215 274 336
200 127 171 224 283 347
210 134 178 232 293 358
220 140 186 241 302 368
230 146 193 249 311 378
240 152 200 256 320 388
250 158 207 264 329 397
260 164 213 272 337 406
270 170 220 279 345 415
280 175 226 286 353 424
290 181 232 293 361 432
300 186 238 300 368 441
310 191 244 306 376 449

How Does Age Affect Power Clean Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 87 125 172 227 286
20 100 143 197 260 327
25 102 147 202 266 336
30 102 147 202 266 336
35 102 147 202 266 336
40 102 147 202 266 336
45 97 139 192 253 319
50 91 131 180 237 299
55 84 121 167 219 277
60 77 110 152 200 252
65 70 100 137 181 228
70 62 90 123 162 205
75 56 80 110 145 183
80 50 72 99 130 164
85 45 64 88 116 147
90 40 58 80 105 132

What Do Power Clean Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the Power Clean, 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 Power Clean. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Stronger than 50% of lifters. Your Power Clean 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 Power Clean 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 Power Clean 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 Power Clean

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

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

How to Perform Power Clean

  1. Stand with feet hip-width apart, barbell over mid-foot, and grip the bar just outside the knees.
  2. Bend at the hips and knees, keeping your chest up and back flat.
  3. Initiate the lift by driving through your heels, extending your hips and knees to pull the bar up.
  4. When the bar reaches mid-thigh, explosively shrug your shoulders and pull yourself under the bar.
  5. Catch the bar on your shoulders in a front squat position, with elbows high and core tight.
  6. Stand up fully to complete the lift.
  7. Inhale before lifting, exhale as you extend your hips and knees.

Read the complete Power Clean guide on FitnessVolt →

Tips for Power Clean

  • Maintain a flat back and strong core throughout the lift.
  • Start with lighter weights to perfect your form before increasing load.
  • Avoid pulling with your arms early; focus on using your legs and hips to drive the movement.
  • Use lifting straps if grip strength is an issue, and consider practicing the movement with a PVC pipe or empty barbell for beginners.

Where Do These Power Clean Standards Come From?

These Power Clean 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 Power Clean Good for Your Weight?

Strength standards help you objectively measure your Power Clean 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 Power Clean 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" Power Clean 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 Power Clean 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