These are the most popular Clean workouts done by male lifters:
Clean Standards
Measured in lb
Clean strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Clean Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 111 lb |
Novice | 154 lb |
Intermediate | 206 lb |
Advanced | 266 lb |
Elite | 330 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.75x |
Novice | 1.00x |
Intermediate | 1.25x |
Advanced | 1.50x |
Elite | 2.00x |
How much should I be able to Clean? (lb)
What is the average Clean? The average Clean weight for a male lifter is 206 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Clean? Male beginners should aim to lift 111 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 68 | 98 | 136 | 180 | 227 |
120 | 77 | 109 | 148 | 194 | 243 |
130 | 85 | 119 | 160 | 207 | 257 |
140 | 93 | 128 | 171 | 219 | 272 |
150 | 101 | 138 | 182 | 232 | 285 |
160 | 109 | 147 | 192 | 243 | 298 |
170 | 117 | 155 | 202 | 254 | 310 |
180 | 124 | 164 | 211 | 265 | 322 |
190 | 131 | 172 | 221 | 276 | 334 |
200 | 138 | 180 | 230 | 286 | 345 |
210 | 145 | 188 | 239 | 295 | 355 |
220 | 151 | 195 | 247 | 305 | 366 |
230 | 158 | 203 | 255 | 314 | 376 |
240 | 164 | 210 | 263 | 323 | 386 |
250 | 170 | 217 | 271 | 332 | 395 |
260 | 177 | 224 | 279 | 340 | 404 |
270 | 182 | 230 | 286 | 348 | 413 |
280 | 188 | 237 | 293 | 356 | 422 |
290 | 194 | 243 | 301 | 364 | 430 |
300 | 199 | 249 | 307 | 372 | 439 |
310 | 205 | 255 | 314 | 379 | 447 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 95 | 131 | 176 | 227 | 281 |
20 | 108 | 150 | 201 | 259 | 322 |
25 | 111 | 154 | 206 | 266 | 330 |
30 | 111 | 154 | 206 | 266 | 330 |
35 | 111 | 154 | 206 | 266 | 330 |
40 | 111 | 154 | 206 | 266 | 330 |
45 | 106 | 146 | 196 | 253 | 313 |
50 | 99 | 137 | 184 | 237 | 294 |
55 | 92 | 127 | 170 | 219 | 272 |
60 | 84 | 116 | 155 | 200 | 248 |
65 | 76 | 105 | 140 | 181 | 224 |
70 | 68 | 94 | 126 | 162 | 201 |
75 | 61 | 84 | 112 | 145 | 180 |
80 | 54 | 75 | 101 | 130 | 161 |
85 | 49 | 67 | 90 | 116 | 144 |
90 | 44 | 61 | 81 | 105 | 130 |
How many sets and reps of Clean should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 2 | 1 | 11% | 163 |
2 | 3 | 3 | 8% | 125 |
3 | 3 | 5 | 8% | 115 |
3 | 5 | 3 | 8% | 115 |
5 | 3 | 1 | 6% | 88 |
6 | 5 | 5 | 5% | 75 |
7 | 4 | 3 | 3% | 51 |
8 | 4 | 5 | 3% | 48 |
9 | 5 | 1 | 3% | 44 |
10 | 4 | 1 | 3% | 40 |
Calculate Your Strength Level
Female
Female Clean Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 68 lb |
Novice | 94 lb |
Intermediate | 124 lb |
Advanced | 159 lb |
Elite | 196 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.50x |
Novice | 0.65x |
Intermediate | 0.90x |
Advanced | 1.10x |
Elite | 1.40x |
How much should I be able to Clean? (lb)
What is the average Clean? The average Clean weight for a female lifter is 124 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Clean? Female beginners should aim to lift 68 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 51 | 72 | 98 | 128 | 160 |
100 | 55 | 77 | 104 | 134 | 167 |
110 | 59 | 82 | 109 | 141 | 174 |
120 | 63 | 86 | 114 | 146 | 181 |
130 | 67 | 90 | 119 | 152 | 186 |
140 | 70 | 94 | 123 | 157 | 192 |
150 | 73 | 98 | 128 | 161 | 197 |
160 | 76 | 101 | 132 | 166 | 202 |
170 | 79 | 105 | 135 | 170 | 207 |
180 | 82 | 108 | 139 | 174 | 211 |
190 | 84 | 111 | 143 | 178 | 216 |
200 | 87 | 114 | 146 | 182 | 220 |
210 | 90 | 117 | 149 | 185 | 224 |
220 | 92 | 120 | 152 | 189 | 228 |
230 | 94 | 122 | 155 | 192 | 231 |
240 | 97 | 125 | 158 | 196 | 235 |
250 | 99 | 127 | 161 | 199 | 238 |
260 | 101 | 130 | 164 | 202 | 242 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 58 | 80 | 106 | 135 | 167 |
20 | 67 | 91 | 121 | 155 | 191 |
25 | 68 | 94 | 124 | 159 | 196 |
30 | 68 | 94 | 124 | 159 | 196 |
35 | 68 | 94 | 124 | 159 | 196 |
40 | 68 | 94 | 124 | 159 | 196 |
45 | 65 | 89 | 118 | 151 | 186 |
50 | 61 | 83 | 110 | 141 | 174 |
55 | 56 | 77 | 102 | 131 | 161 |
60 | 51 | 70 | 93 | 119 | 147 |
65 | 47 | 64 | 84 | 108 | 133 |
70 | 42 | 57 | 76 | 97 | 119 |
75 | 37 | 51 | 68 | 87 | 107 |
80 | 33 | 46 | 60 | 77 | 95 |
85 | 30 | 41 | 54 | 69 | 86 |
90 | 27 | 37 | 49 | 63 | 77 |
How many sets and reps of Clean should I do?
These are the most popular Clean workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 2 | 1 | 11% | 78 |
2 | 3 | 1 | 6% | 45 |
3 | 5 | 1 | 6% | 40 |
4 | 5 | 5 | 5% | 39 |
4 | 3 | 3 | 5% | 39 |
6 | 5 | 3 | 5% | 35 |
7 | 3 | 5 | 4% | 27 |
8 | 4 | 3 | 4% | 25 |
9 | 4 | 1 | 3% | 22 |
9 | 6 | 1 | 3% | 22 |
Calculate Your Strength Level
Create Standards
Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
What do the strength standards mean?
Beginner | Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. |
---|---|
Novice | Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months. |
Intermediate | Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years. |
Advanced | Stronger than 80% of lifters. An advanced lifter has progressed for over five years. |
Elite | Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports. |
More Exercises
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