Clean Pull Standards (kg)

The average Clean Pull is 111 kg for men and 68 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Clean Pull strength standards are based on 84,295 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Clean Pull Standards (kg)

Weight

Strength Level	Weight
Beginner	48 kg
Novice	76 kg
Intermediate	111 kg
Advanced	154 kg
Elite	200 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.50x
Advanced	2.00x
Elite	2.50x

How much should I be able to Clean Pull? (kg)

What is the average Clean Pull? The average Clean Pull weight for a male lifter is 111 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Clean Pull? Male beginners should aim to lift 48 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	28	49	76	108	145
55	33	54	83	117	155
60	37	60	89	125	164
65	41	65	96	132	173
70	45	70	102	140	181
75	49	75	108	147	189
80	53	80	113	153	196
85	57	84	119	159	204
90	60	89	124	165	210
95	64	93	129	171	217
100	68	97	134	177	223
105	71	101	139	182	229
110	74	105	143	188	235
115	77	109	148	193	241
120	81	113	152	198	247
125	84	116	157	203	252
130	87	120	161	207	257
135	90	123	165	212	262
140	93	127	169	216	267

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	65	95	131	171
20	47	74	108	150	195
25	48	76	111	154	200
30	48	76	111	154	200
35	48	76	111	154	200
40	48	76	111	154	200
45	46	72	105	146	190
50	43	67	99	136	177
55	40	62	91	126	164
60	36	57	83	115	149
65	33	51	75	104	135
70	29	46	68	93	122
75	26	41	61	84	109
80	24	37	54	75	98
85	21	33	49	67	88
90	19	30	44	60	79

How many sets and reps of Clean Pull should I do?

These are the most popular Clean Pull workouts done by male lifters:

4x3 13%

3x3 10%

5x3 8%

2x5 7%

3x5 7%

4x4 6%

5x5 4%

6x3 3%

4x2 3%

5x2 3%

4x5 3%

2x3 3%

Rank	Sets	Reps	Percent	Workouts
1	4	3	13%	35
2	3	3	10%	27
3	5	3	8%	21
4	2	5	7%	20
4	3	5	7%	20
6	4	4	6%	17
7	5	5	4%	11
8	6	3	3%	8
8	4	2	3%	8
8	5	2	3%	8
8	4	5	3%	8
8	2	3	3%	8

Female

Female Clean Pull Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	31 kg
Novice	47 kg
Intermediate	68 kg
Advanced	92 kg
Elite	119 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	1.75x

How much should I be able to Clean Pull? (kg)

What is the average Clean Pull? The average Clean Pull weight for a female lifter is 68 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Clean Pull? Female beginners should aim to lift 31 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	19	31	47	67	88
45	22	35	52	72	94
50	25	39	56	77	100
55	28	42	60	82	105
60	30	45	64	86	110
65	32	48	67	90	114
70	35	51	71	94	119
75	37	53	74	97	123
80	39	56	77	101	127
85	41	58	80	104	130
90	43	61	82	107	134
95	45	63	85	110	137
100	47	65	88	113	141
105	49	67	90	116	144
110	51	70	93	119	147
115	52	72	95	121	150
120	54	74	97	124	153

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	40	58	79	101
20	31	46	66	90	116
25	31	47	68	92	119
30	31	47	68	92	119
35	31	47	68	92	119
40	31	47	68	92	119
45	30	45	64	87	112
50	28	42	60	82	105
55	26	39	56	75	97
60	23	35	51	69	89
65	21	32	46	62	80
70	19	29	41	56	72
75	17	26	37	50	65
80	15	23	33	45	58
85	14	21	30	40	52
90	12	19	27	36	47

How many sets and reps of Clean Pull should I do?

These are the most popular Clean Pull workouts done by female lifters:

5x5 11%

4x3 11%

6x5 11%

6x3 7%

4x4 7%

5x3 7%

5x4 6%

3x3 5%

5x2 5%

7x5 5%

Rank	Sets	Reps	Percent	Workouts
1	5	5	11%	13
1	4	3	11%	13
1	6	5	11%	13
4	6	3	7%	9
4	4	4	7%	9
4	5	3	7%	9
7	5	4	6%	7
8	3	3	5%	6
8	5	2	5%	6
8	7	5	5%	6

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Clean Pull strength standards

Strength Level analysed 2,336 qualifying results from 84,295 community lifts to produce our Clean Pull strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	84,295
Qualifying results	2,336
Male results	2,009
Female results	327
Data start	14 August 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	28	49	76	108	145
55	33	54	83	117	155
60	37	60	89	125	164
65	41	65	96	132	173
70	45	70	102	140	181
75	49	75	108	147	189
80	53	80	113	153	196
85	57	84	119	159	204
90	60	89	124	165	210
95	64	93	129	171	217
100	68	97	134	177	223
105	71	101	139	182	229
110	74	105	143	188	235
115	77	109	148	193	241
120	81	113	152	198	247
125	84	116	157	203	252
130	87	120	161	207	257
135	90	123	165	212	262
140	93	127	169	216	267

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	65	95	131	171
20	47	74	108	150	195
25	48	76	111	154	200
30	48	76	111	154	200
35	48	76	111	154	200
40	48	76	111	154	200
45	46	72	105	146	190
50	43	67	99	136	177
55	40	62	91	126	164
60	36	57	83	115	149
65	33	51	75	104	135
70	29	46	68	93	122
75	26	41	61	84	109
80	24	37	54	75	98
85	21	33	49	67	88
90	19	30	44	60	79

Rank	Sets	Reps	Percent	Workouts
1	4	3	13%	35
2	3	3	10%	27
3	5	3	8%	21
4	2	5	7%	20
4	3	5	7%	20
6	4	4	6%	17
7	5	5	4%	11
8	6	3	3%	8
8	4	2	3%	8
8	5	2	3%	8
8	4	5	3%	8
8	2	3	3%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
40	19	31	47	67	88
45	22	35	52	72	94
50	25	39	56	77	100
55	28	42	60	82	105
60	30	45	64	86	110
65	32	48	67	90	114
70	35	51	71	94	119
75	37	53	74	97	123
80	39	56	77	101	127
85	41	58	80	104	130
90	43	61	82	107	134
95	45	63	85	110	137
100	47	65	88	113	141
105	49	67	90	116	144
110	51	70	93	119	147
115	52	72	95	121	150
120	54	74	97	124	153

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	40	58	79	101
20	31	46	66	90	116
25	31	47	68	92	119
30	31	47	68	92	119
35	31	47	68	92	119
40	31	47	68	92	119
45	30	45	64	87	112
50	28	42	60	82	105
55	26	39	56	75	97
60	23	35	51	69	89
65	21	32	46	62	80
70	19	29	41	56	72
75	17	26	37	50	65
80	15	23	33	45	58
85	14	21	30	40	52
90	12	19	27	36	47

Rank	Sets	Reps	Percent	Workouts
1	5	5	11%	13
1	4	3	11%	13
1	6	5	11%	13
4	6	3	7%	9
4	4	4	7%	9
4	5	3	7%	9
7	5	4	6%	7
8	3	3	5%	6
8	5	2	5%	6
8	7	5	5%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
50	28	49	76	108	145
55	33	54	83	117	155
60	37	60	89	125	164
65	41	65	96	132	173
70	45	70	102	140	181
75	49	75	108	147	189
80	53	80	113	153	196
85	57	84	119	159	204
90	60	89	124	165	210
95	64	93	129	171	217
100	68	97	134	177	223
105	71	101	139	182	229
110	74	105	143	188	235
115	77	109	148	193	241
120	81	113	152	198	247
125	84	116	157	203	252
130	87	120	161	207	257
135	90	123	165	212	262
140	93	127	169	216	267

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	65	95	131	171
20	47	74	108	150	195
25	48	76	111	154	200
30	48	76	111	154	200
35	48	76	111	154	200
40	48	76	111	154	200
45	46	72	105	146	190
50	43	67	99	136	177
55	40	62	91	126	164
60	36	57	83	115	149
65	33	51	75	104	135
70	29	46	68	93	122
75	26	41	61	84	109
80	24	37	54	75	98
85	21	33	49	67	88
90	19	30	44	60	79

Rank	Sets	Reps	Percent	Workouts
1	4	3	13%	35
2	3	3	10%	27
3	5	3	8%	21
4	2	5	7%	20
4	3	5	7%	20
6	4	4	6%	17
7	5	5	4%	11
8	6	3	3%	8
8	4	2	3%	8
8	5	2	3%	8
8	4	5	3%	8
8	2	3	3%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
40	19	31	47	67	88
45	22	35	52	72	94
50	25	39	56	77	100
55	28	42	60	82	105
60	30	45	64	86	110
65	32	48	67	90	114
70	35	51	71	94	119
75	37	53	74	97	123
80	39	56	77	101	127
85	41	58	80	104	130
90	43	61	82	107	134
95	45	63	85	110	137
100	47	65	88	113	141
105	49	67	90	116	144
110	51	70	93	119	147
115	52	72	95	121	150
120	54	74	97	124	153

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	40	58	79	101
20	31	46	66	90	116
25	31	47	68	92	119
30	31	47	68	92	119
35	31	47	68	92	119
40	31	47	68	92	119
45	30	45	64	87	112
50	28	42	60	82	105
55	26	39	56	75	97
60	23	35	51	69	89
65	21	32	46	62	80
70	19	29	41	56	72
75	17	26	37	50	65
80	15	23	33	45	58
85	14	21	30	40	52
90	12	19	27	36	47

Rank	Sets	Reps	Percent	Workouts
1	5	5	11%	13
1	4	3	11%	13
1	6	5	11%	13
4	6	3	7%	9
4	4	4	7%	9
4	5	3	7%	9
7	5	4	6%	7
8	3	3	5%	6
8	5	2	5%	6
8	7	5	5%	6

Clean Pull Standards (kg)

Male

Male Clean Pull Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Clean Pull? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Clean Pull should I do?

Female

Female Clean Pull Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Clean Pull? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Clean Pull should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Clean Pull strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	28	49	76	108	145
55	33	54	83	117	155
60	37	60	89	125	164
65	41	65	96	132	173
70	45	70	102	140	181
75	49	75	108	147	189
80	53	80	113	153	196
85	57	84	119	159	204
90	60	89	124	165	210
95	64	93	129	171	217
100	68	97	134	177	223
105	71	101	139	182	229
110	74	105	143	188	235
115	77	109	148	193	241
120	81	113	152	198	247
125	84	116	157	203	252
130	87	120	161	207	257
135	90	123	165	212	262
140	93	127	169	216	267

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	65	95	131	171
20	47	74	108	150	195
25	48	76	111	154	200
30	48	76	111	154	200
35	48	76	111	154	200
40	48	76	111	154	200
45	46	72	105	146	190
50	43	67	99	136	177
55	40	62	91	126	164
60	36	57	83	115	149
65	33	51	75	104	135
70	29	46	68	93	122
75	26	41	61	84	109
80	24	37	54	75	98
85	21	33	49	67	88
90	19	30	44	60	79

Rank	Sets	Reps	Percent	Workouts
1	4	3	13%	35
2	3	3	10%	27
3	5	3	8%	21
4	2	5	7%	20
4	3	5	7%	20
6	4	4	6%	17
7	5	5	4%	11
8	6	3	3%	8
8	4	2	3%	8
8	5	2	3%	8
8	4	5	3%	8
8	2	3	3%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
40	19	31	47	67	88
45	22	35	52	72	94
50	25	39	56	77	100
55	28	42	60	82	105
60	30	45	64	86	110
65	32	48	67	90	114
70	35	51	71	94	119
75	37	53	74	97	123
80	39	56	77	101	127
85	41	58	80	104	130
90	43	61	82	107	134
95	45	63	85	110	137
100	47	65	88	113	141
105	49	67	90	116	144
110	51	70	93	119	147
115	52	72	95	121	150
120	54	74	97	124	153

Age	Beg.	Nov.	Int.	Adv.	Elite
15	27	40	58	79	101
20	31	46	66	90	116
25	31	47	68	92	119
30	31	47	68	92	119
35	31	47	68	92	119
40	31	47	68	92	119
45	30	45	64	87	112
50	28	42	60	82	105
55	26	39	56	75	97
60	23	35	51	69	89
65	21	32	46	62	80
70	19	29	41	56	72
75	17	26	37	50	65
80	15	23	33	45	58
85	14	21	30	40	52
90	12	19	27	36	47

Rank	Sets	Reps	Percent	Workouts
1	5	5	11%	13
1	4	3	11%	13
1	6	5	11%	13
4	6	3	7%	9
4	4	4	7%	9
4	5	3	7%	9
7	5	4	6%	7
8	3	3	5%	6
8	5	2	5%	6
8	7	5	5%	6