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Push Jerk strength standards

What is a good Push Jerk?

For a 180 lb male, an Intermediate Push Jerk is about 199 lb (1.11x bodyweight). Advanced starts around 259 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Push Jerk 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 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

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

Push Jerk Standards by Age

How the Push Jerk 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 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

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

Check Your Push Jerk 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 199 lbs (1.11x bodyweight) on the Push Jerk 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
Age-adjusted score
lb Age-30 equivalent 1RM

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What the Push Jerk Strength Levels Mean

Beginner

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

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

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

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

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 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 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

Primary Muscles Shoulders (Deltoids), Triceps, Core, Legs, Back
Equipment Barbell
  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

  • 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?

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

Standards data last refreshed: March 28, 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" Push Jerk 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 Push Jerk 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 Push Jerk 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.