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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.

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Power Clean Standards by Bodyweight

Estimates from the FitnessVolt standards model. Gym data has its own section below. Updated March 29, 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 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

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

Power Clean Standards by Age

How the Power Clean standards change with age, as a 1RM in lb. 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 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

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

Power Clean in the Gym

Self-reported lifts from the Symmetric Strength gym dataset, n=41,106, updated June 5, 2026. These are real logged lifts as estimated 1RM. Bodyweight classes with fewer than 100 entries are not shown.

Bodyweight class Sample size 25th %ile Median 75th %ile 90th %ile Median × BW
59kg 546 111 lb (50.3 kg) 133 lb (60.5 kg) 158 lb (71.4 kg) 169 lb (76.7 kg) 1.03x
66kg 2,085 119 lb (53.9 kg) 141 lb (64.2 kg) 163 lb (74.1 kg) 186 lb (84.4 kg) 0.97x
74kg 6,206 136 lb (61.7 kg) 159 lb (72.3 kg) 182 lb (82.7 kg) 205 lb (93.0 kg) 0.98x
83kg 11,835 148 lb (67.2 kg) 176 lb (79.7 kg) 204 lb (92.3 kg) 228 lb (103.3 kg) 0.96x
93kg 9,961 158 lb (71.5 kg) 182 lb (82.7 kg) 216 lb (97.9 kg) 243 lb (110.1 kg) 0.89x
105kg 4,776 165 lb (74.7 kg) 194 lb (87.8 kg) 232 lb (105.4 kg) 259 lb (117.3 kg) 0.84x
120kg 1,645 171 lb (77.3 kg) 209 lb (94.8 kg) 253 lb (114.8 kg) 284 lb (128.9 kg) 0.79x
120+kg 656 159 lb (72.3 kg) 204 lb (92.3 kg) 262 lb (119.0 kg) 305 lb (138.3 kg) 0.72x
Bodyweight class Sample size 25th %ile Median 75th %ile 90th %ile Median × BW
52kg 295 71 lb (32.0 kg) 88 lb (39.8 kg) 106 lb (48.0 kg) 114 lb (51.7 kg) 0.77x
57kg 526 88 lb (39.8 kg) 100 lb (45.4 kg) 114 lb (51.6 kg) 124 lb (56.2 kg) 0.80x
63kg 618 96 lb (43.7 kg) 111 lb (50.3 kg) 129 lb (58.6 kg) 145 lb (65.6 kg) 0.80x
69kg 838 91 lb (41.2 kg) 116 lb (52.7 kg) 134 lb (60.9 kg) 155 lb (70.2 kg) 0.76x
76kg 561 92 lb (41.7 kg) 103 lb (46.7 kg) 137 lb (62.0 kg) 162 lb (73.5 kg) 0.61x
84kg 313 114 lb (51.7 kg) 152 lb (68.8 kg) 181 lb (82.0 kg) 181 lb (82.2 kg) 0.82x
84+kg 188 96 lb (43.4 kg) 129 lb (58.6 kg) 155 lb (70.2 kg) 165 lb (75.0 kg) 0.61x

Power Clean in the Gym by Age

The same Symmetric Strength gym lifts, grouped by age bracket across all bodyweights. Age brackets with fewer than 100 entries are not shown.

Age bracket Sample size 25th %ile Median 75th %ile 90th %ile
<20 5,527 145 lb (65.6 kg) 171 lb (77.5 kg) 206 lb (93.3 kg) 239 lb (108.5 kg)
20-29 17,636 153 lb (69.3 kg) 181 lb (82.0 kg) 212 lb (96.1 kg) 243 lb (110.1 kg)
30-39 9,015 149 lb (67.4 kg) 176 lb (80.0 kg) 206 lb (93.3 kg) 233 lb (105.5 kg)
40-49 3,290 137 lb (62.3 kg) 163 lb (73.9 kg) 182 lb (82.7 kg) 220 lb (99.8 kg)
50-59 555 133 lb (60.5 kg) 160 lb (72.7 kg) 181 lb (82.0 kg) 193 lb (87.4 kg)
60+ 120 114 lb (51.7 kg) 138 lb (62.6 kg) 169 lb (76.7 kg) 176 lb (79.7 kg)
Age bracket Sample size 25th %ile Median 75th %ile 90th %ile
<20 115 72 lb (32.4 kg) 83 lb (37.4 kg) 108 lb (48.8 kg) 172 lb (78.1 kg)
20-29 1,555 94 lb (42.4 kg) 114 lb (51.6 kg) 137 lb (62.0 kg) 159 lb (72.3 kg)
30-39 1,016 98 lb (44.4 kg) 117 lb (52.9 kg) 134 lb (60.9 kg) 165 lb (75.0 kg)
40-49 462 76 lb (34.4 kg) 91 lb (41.2 kg) 102 lb (46.2 kg) 123 lb (55.6 kg)

Check Your Power Clean 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 lifting 206 lbs (1.14x bodyweight) on the Power Clean is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95

Competition percentile (FVCP): .

Gym percentile: .

Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Power Clean Strength Levels Mean

Beginner

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

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

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

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

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

Power Clean demonstration
Equipment Barbell, Weight Plates
Difficulty Advanced
Type Compound
  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.

Tips

  • 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.

Read the complete Power Clean guide on FitnessVolt →

Where Do These Power Clean Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Power Clean table is an editorial FitnessVolt table, not a measured population. The Power Clean in the Gym section uses self-reported Symmetric Strength data and is kept separate. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

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.
Partly. The levels are estimates from the FitnessVolt strength standards model. The Power Clean table is an editorial FitnessVolt table, not a measured population. The Power Clean in the Gym section holds real entries: self-reported Power Clean results from gym lifters, shown 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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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.