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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.

Good target 199 lb Intermediate at 180 lb
Next tier 259 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

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

Quick Answer Push Jerk

A solid (Intermediate) Push Jerk for a 180 lb male is about 199 lb (1.11x bodyweight). Use the calculator below to convert your own Push Jerk into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 259 lb (1.44x bodyweight).

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

Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Push Jerk?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 199 lbs (1.11x bodyweight) on the Push Jerk 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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to track your progress over time.

Reader Data Is Still Building

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

199 lb Typical 1RM (Intermediate)
1.11x 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 Push Jerk?

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 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

Is Your Push Jerk Good?

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

Men (180 lb): a good (Intermediate) Push Jerk is about 199 lb (1.11x bodyweight). Advanced lifters hit 259 lb (1.44x), and Elite is 325 lb (1.81x).

Women (140 lb): a good (Intermediate) Push Jerk is about 114 lb (0.81x bodyweight). Advanced lifters hit 145 lb (1.04x), and Elite is 179 lb (1.28x).

How Much Should You Be Able to Push Jerk?

Men: a 180 lb male should lift about 199 lb at an Intermediate level (a beginner target is around 104 lb).

Women: a 140 lb female should lift about 114 lb at an Intermediate level (a beginner target is around 63 lb).

By bodyweight (men): A 150 lb lifter lifts about 167 lb, and a 220 lb lifter lifts about 237 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 197 lb, while by age 50 the Intermediate standard is about 175 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 Push Jerk Strength?

How Push Jerk 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 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 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

  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?

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 28, 2026

Is Your Push Jerk Good for Your Weight?

Use this page to compare your Push Jerk 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 Push Jerk 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" 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.
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.