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Push Jerk Strength Standards

Quick Answer Push Jerk

A 180 lb male with an Intermediate-level Push Jerk of 199 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 259 lbs (1.44x bodyweight).

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

Competition-Verified

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

Primary Muscles Shoulders (Deltoids), Triceps, Core, Legs, Back
Equipment Barbell
Data Points 71 rows

How Strong Is Your Push Jerk?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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How Much Should You Push Jerk?

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

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 49 80 119 167 221
120 57 90 132 182 237
130 65 100 144 196 254
140 73 110 156 210 269
150 81 119 167 223 284
160 89 128 178 236 298
170 96 137 189 248 312
180 104 146 199 259 325
190 111 155 209 271 338
200 118 163 218 282 350
210 125 171 228 292 362
220 132 179 237 303 373
230 138 187 246 313 384
240 145 194 255 323 395
250 151 202 263 332 406
260 157 209 271 341 416
270 164 216 279 350 426
280 170 223 287 359 436
290 176 230 295 368 445
300 181 237 302 376 454
310 187 243 310 385 463

How Does Age Affect Push Jerk Strength?

How Push Jerk standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 80 119 168 225 288
20 91 136 192 258 330
25 94 139 197 265 339
30 94 139 197 265 339
35 94 139 197 265 339
40 94 139 197 265 339
45 89 132 187 251 321
50 83 124 175 236 302
55 77 115 162 218 279
60 70 105 148 199 255
65 64 95 134 180 230
70 57 85 120 161 206
75 51 76 107 144 185
80 46 68 96 129 165
85 41 61 86 116 148
90 37 55 78 104 133

What Do Push Jerk Strength Standards Mean?

Beginner

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

Intermediate

Stronger than 50% of lifters. Your Push Jerk 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 Push Jerk 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 Push Jerk 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 Push Jerk

Tier-specific training recommendations to move your Push Jerk to the next level.

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

How to Perform Push Jerk

  1. Start with the barbell on your shoulders in a front rack position, feet shoulder-width apart, and core engaged.
  2. Dip your knees slightly by bending them while keeping your torso upright.
  3. Explosively extend your hips and knees to drive the barbell upwards.
  4. As the barbell rises, quickly dip under it by bending your knees and catching it overhead with fully extended arms.
  5. Stand up fully with the barbell overhead, ensuring your arms are locked out and core is tight.
  6. Lower the barbell back to the front rack position to complete the repetition.

Tips for Push Jerk

  • Keep the barbell close to your body throughout the movement.
  • Engage your core to maintain stability and prevent arching your back.
  • Focus on a quick dip and drive with your legs to generate power.
  • Ensure your elbows are slightly in front of the barbell in the starting position.
  • Practice the movement with light weights to master form before increasing load.

Where Do These Push Jerk Standards Come From?

These Push Jerk 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 Push Jerk Good for Your Weight?

Strength standards help you objectively measure your Push Jerk 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 Push Jerk 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" Push Jerk 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 Push Jerk 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.

Related Exercise Standards

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