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Thruster strength standards

What is a good Thruster?

For a 180 lb male, an Intermediate Thruster is about 171 lb (0.95x bodyweight). Advanced starts around 240 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Thruster Standards by Bodyweight

Estimates from the FitnessVolt standards model. 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 33 65 109 165 230
120 39 73 119 178 244
130 44 80 129 189 257
140 50 87 138 200 270
150 55 94 147 211 282
160 60 101 155 221 294
170 65 108 163 231 305
180 70 114 171 240 316
190 75 120 179 249 326
200 80 126 186 258 336
210 85 132 193 266 346
220 90 138 200 274 355
230 94 144 207 282 364
240 99 149 214 290 373
250 103 155 220 297 381
260 107 160 226 304 390
270 111 165 233 312 398
280 116 170 238 318 405
290 120 175 244 325 413
300 124 180 250 332 420
310 128 185 256 338 428

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

Thruster Standards by Age

How the Thruster 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 55 93 144 205 273
20 63 107 164 234 313
25 65 110 169 240 321
30 65 110 169 240 321
35 65 110 169 240 321
40 65 110 169 240 321
45 62 104 160 228 304
50 58 98 150 214 286
55 54 90 139 198 264
60 49 82 127 181 241
65 44 74 115 163 218
70 40 67 103 147 196
75 35 60 92 131 175
80 32 53 82 117 156
85 28 48 74 105 140
90 26 43 66 95 126

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

Check Your Thruster 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 171 lbs (0.95x bodyweight) on the Thruster 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

of 100
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What the Thruster Strength Levels Mean

Beginner

You are learning the bar path and loading on the Thruster, 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 Thruster. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Thruster 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 Thruster 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 Thruster 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 Thruster

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

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

How to Perform Thruster

Thruster demonstration
Equipment Barbell
Difficulty Intermediate
Type Compound
  1. Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with palms facing forward and elbows pointing down.
  2. Engage your core and perform a front squat by bending your knees and hips to lower your body until your thighs are parallel to the floor.
  3. Drive through your heels to stand up explosively, and as you reach the top, press the barbell overhead by fully extending your arms.
  4. Lower the barbell back to shoulder height and immediately begin the next repetition.
  5. Inhale as you squat down and exhale as you press the barbell overhead.

Tips

  • Keep your core engaged throughout the movement to protect your lower back.
  • Maintain a neutral spine and avoid leaning forward excessively during the squat.
  • Ensure full extension of the arms during the press for maximum benefit.
  • Start with lighter weights to master the form before progressing to heavier loads.

Read the complete Thruster guide on FitnessVolt →

Where Do These Thruster Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Thruster table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Thruster itself. 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" Thruster 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 Thruster 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 Thruster 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.