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Power Clean strength standards

What is a good Power Clean?

For a 180 lb male, an Intermediate Power Clean is about 206 lb (1.14x bodyweight). Advanced starts around 263 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 206 lb Intermediate at 180 lb
Next tier 263 lb Advanced standard
Gym median 176 lb (79.7 kg) Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards / Gym Percentiles / By Age
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Power Clean

A solid (Intermediate) Power Clean for a 180 lb male is about 206 lb (1.14x bodyweight). Use the calculator below to convert your own Power Clean into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 263 lb (1.46x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Power Clean demonstration
Estimated Standards

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

Equipment Barbell, Weight Plates
Standards Coverage 21 bodyweights × 5 levels
Difficulty Advanced
Type Compound

How Strong Is Your Power Clean?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 206 lbs (1.14x bodyweight) on the Power Clean ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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Reader Data Is Still Building

We do not have enough reader-submitted Power Clean entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

206 lb Typical 1RM (Intermediate)
1.14x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Power Clean?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Power Clean Good?

A quick read on what counts as a good Power Clean at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Power Clean is about 206 lb (1.14x bodyweight). Advanced lifters hit 263 lb (1.46x), and Elite is 325 lb (1.81x).

Women (140 lb): a good (Intermediate) Power Clean is about 117 lb (0.84x bodyweight). Advanced lifters hit 153 lb (1.09x), and Elite is 191 lb (1.36x).

How Much Should You Be Able to Power Clean?

Men: a 180 lb male should lift about 206 lb at an Intermediate level (a beginner target is around 114 lb).

Women: a 140 lb female should lift about 117 lb at an Intermediate level (a beginner target is around 61 lb).

By bodyweight (men): A 150 lb lifter lifts about 176 lb, and a 220 lb lifter lifts about 241 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 202 lb, while by age 50 the Intermediate standard is about 180 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Power Clean Strength?

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

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 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 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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Power Clean Good for Your Weight?

Use this page to compare your Power Clean against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Power Clean 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 Power Clean 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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
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.