Clean Pull Standards

Measured in lb

Clean Pull strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Clean Pull standards are based on 84,295 lifts by Strength Level users

Male
Female

Male

Male Clean Pull Standards (lb)

Weight

Strength Level	Weight
Beginner	107 lb
Novice	167 lb
Intermediate	246 lb
Advanced	339 lb
Elite	442 lb

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? (lb)

What is the average Clean Pull? The average Clean Pull weight for a male lifter is 246 lb (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 107 lb (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
110	62	107	166	239	320
120	71	118	180	256	340
130	80	129	194	272	358
140	88	140	207	287	376
150	96	150	219	302	392
160	104	160	231	316	408
170	112	170	243	329	424
180	120	179	254	342	438
190	127	188	265	355	452
200	134	197	275	367	466
210	142	206	285	378	479
220	149	214	295	390	492
230	155	222	305	401	504
240	162	230	314	411	516
250	168	238	323	421	528
260	175	245	332	431	539
270	181	253	340	441	550
280	187	260	349	451	560
290	193	267	357	460	571
300	199	274	365	469	581
310	205	281	373	478	591

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	91	143	209	289	376
20	104	163	239	330	430
25	107	167	246	339	442
30	107	167	246	339	442
35	107	167	246	339	442
40	107	167	246	339	442
45	101	158	233	321	418
50	94	148	217	300	391
55	87	137	201	277	361
60	80	125	183	253	329
65	72	113	166	229	298
70	65	102	149	206	268
75	58	91	134	185	241
80	52	82	120	165	215
85	47	73	107	148	193
90	42	66	96	133	173

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

Calculate Your Strength Level

Female

Female Clean Pull Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	69 lb
Novice	105 lb
Intermediate	150 lb
Advanced	203 lb
Elite	262 lb

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? (lb)

What is the average Clean Pull? The average Clean Pull weight for a female lifter is 150 lb (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 69 lb (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
90	44	71	106	149	197
100	49	78	115	160	209
110	55	85	124	169	220
120	60	91	131	179	230
130	65	98	139	187	240
140	70	104	146	195	249
150	75	109	153	203	258
160	79	115	159	211	267
170	84	120	165	218	275
180	88	125	171	225	282
190	92	130	177	231	290
200	96	135	182	237	297
210	100	139	188	243	303
220	104	144	193	249	310
230	107	148	198	255	316
240	111	152	203	260	322
250	114	156	207	266	328
260	118	160	212	271	334

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	59	89	128	173	223
20	67	102	146	198	255
25	69	105	150	203	262
30	69	105	150	203	262
35	69	105	150	203	262
40	69	105	150	203	262
45	65	99	142	193	248
50	61	93	133	180	232
55	56	86	123	166	214
60	52	78	112	152	195
65	47	71	101	137	177
70	42	64	91	124	159
75	38	57	82	111	143
80	34	51	73	99	128
85	30	46	66	89	114
90	27	41	59	80	103

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

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	62	107	166	239	320
120	71	118	180	256	340
130	80	129	194	272	358
140	88	140	207	287	376
150	96	150	219	302	392
160	104	160	231	316	408
170	112	170	243	329	424
180	120	179	254	342	438
190	127	188	265	355	452
200	134	197	275	367	466
210	142	206	285	378	479
220	149	214	295	390	492
230	155	222	305	401	504
240	162	230	314	411	516
250	168	238	323	421	528
260	175	245	332	431	539
270	181	253	340	441	550
280	187	260	349	451	560
290	193	267	357	460	571
300	199	274	365	469	581
310	205	281	373	478	591

Age	Beg.	Nov.	Int.	Adv.	Elite
15	91	143	209	289	376
20	104	163	239	330	430
25	107	167	246	339	442
30	107	167	246	339	442
35	107	167	246	339	442
40	107	167	246	339	442
45	101	158	233	321	418
50	94	148	217	300	391
55	87	137	201	277	361
60	80	125	183	253	329
65	72	113	166	229	298
70	65	102	149	206	268
75	58	91	134	185	241
80	52	82	120	165	215
85	47	73	107	148	193
90	42	66	96	133	173

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
90	44	71	106	149	197
100	49	78	115	160	209
110	55	85	124	169	220
120	60	91	131	179	230
130	65	98	139	187	240
140	70	104	146	195	249
150	75	109	153	203	258
160	79	115	159	211	267
170	84	120	165	218	275
180	88	125	171	225	282
190	92	130	177	231	290
200	96	135	182	237	297
210	100	139	188	243	303
220	104	144	193	249	310
230	107	148	198	255	316
240	111	152	203	260	322
250	114	156	207	266	328
260	118	160	212	271	334

Age	Beg.	Nov.	Int.	Adv.	Elite
15	59	89	128	173	223
20	67	102	146	198	255
25	69	105	150	203	262
30	69	105	150	203	262
35	69	105	150	203	262
40	69	105	150	203	262
45	65	99	142	193	248
50	61	93	133	180	232
55	56	86	123	166	214
60	52	78	112	152	195
65	47	71	101	137	177
70	42	64	91	124	159
75	38	57	82	111	143
80	34	51	73	99	128
85	30	46	66	89	114
90	27	41	59	80	103

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
110	62	107	166	239	320
120	71	118	180	256	340
130	80	129	194	272	358
140	88	140	207	287	376
150	96	150	219	302	392
160	104	160	231	316	408
170	112	170	243	329	424
180	120	179	254	342	438
190	127	188	265	355	452
200	134	197	275	367	466
210	142	206	285	378	479
220	149	214	295	390	492
230	155	222	305	401	504
240	162	230	314	411	516
250	168	238	323	421	528
260	175	245	332	431	539
270	181	253	340	441	550
280	187	260	349	451	560
290	193	267	357	460	571
300	199	274	365	469	581
310	205	281	373	478	591

Age	Beg.	Nov.	Int.	Adv.	Elite
15	91	143	209	289	376
20	104	163	239	330	430
25	107	167	246	339	442
30	107	167	246	339	442
35	107	167	246	339	442
40	107	167	246	339	442
45	101	158	233	321	418
50	94	148	217	300	391
55	87	137	201	277	361
60	80	125	183	253	329
65	72	113	166	229	298
70	65	102	149	206	268
75	58	91	134	185	241
80	52	82	120	165	215
85	47	73	107	148	193
90	42	66	96	133	173

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
90	44	71	106	149	197
100	49	78	115	160	209
110	55	85	124	169	220
120	60	91	131	179	230
130	65	98	139	187	240
140	70	104	146	195	249
150	75	109	153	203	258
160	79	115	159	211	267
170	84	120	165	218	275
180	88	125	171	225	282
190	92	130	177	231	290
200	96	135	182	237	297
210	100	139	188	243	303
220	104	144	193	249	310
230	107	148	198	255	316
240	111	152	203	260	322
250	114	156	207	266	328
260	118	160	212	271	334

Age	Beg.	Nov.	Int.	Adv.	Elite
15	59	89	128	173	223
20	67	102	146	198	255
25	69	105	150	203	262
30	69	105	150	203	262
35	69	105	150	203	262
40	69	105	150	203	262
45	65	99	142	193	248
50	61	93	133	180	232
55	56	86	123	166	214
60	52	78	112	152	195
65	47	71	101	137	177
70	42	64	91	124	159
75	38	57	82	111	143
80	34	51	73	99	128
85	30	46	66	89	114
90	27	41	59	80	103

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

Measured in lb

Clean Pull strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Male

Male Clean Pull Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Clean Pull Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	62	107	166	239	320
120	71	118	180	256	340
130	80	129	194	272	358
140	88	140	207	287	376
150	96	150	219	302	392
160	104	160	231	316	408
170	112	170	243	329	424
180	120	179	254	342	438
190	127	188	265	355	452
200	134	197	275	367	466
210	142	206	285	378	479
220	149	214	295	390	492
230	155	222	305	401	504
240	162	230	314	411	516
250	168	238	323	421	528
260	175	245	332	431	539
270	181	253	340	441	550
280	187	260	349	451	560
290	193	267	357	460	571
300	199	274	365	469	581
310	205	281	373	478	591

Age	Beg.	Nov.	Int.	Adv.	Elite
15	91	143	209	289	376
20	104	163	239	330	430
25	107	167	246	339	442
30	107	167	246	339	442
35	107	167	246	339	442
40	107	167	246	339	442
45	101	158	233	321	418
50	94	148	217	300	391
55	87	137	201	277	361
60	80	125	183	253	329
65	72	113	166	229	298
70	65	102	149	206	268
75	58	91	134	185	241
80	52	82	120	165	215
85	47	73	107	148	193
90	42	66	96	133	173

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
90	44	71	106	149	197
100	49	78	115	160	209
110	55	85	124	169	220
120	60	91	131	179	230
130	65	98	139	187	240
140	70	104	146	195	249
150	75	109	153	203	258
160	79	115	159	211	267
170	84	120	165	218	275
180	88	125	171	225	282
190	92	130	177	231	290
200	96	135	182	237	297
210	100	139	188	243	303
220	104	144	193	249	310
230	107	148	198	255	316
240	111	152	203	260	322
250	114	156	207	266	328
260	118	160	212	271	334

Age	Beg.	Nov.	Int.	Adv.	Elite
15	59	89	128	173	223
20	67	102	146	198	255
25	69	105	150	203	262
30	69	105	150	203	262
35	69	105	150	203	262
40	69	105	150	203	262
45	65	99	142	193	248
50	61	93	133	180	232
55	56	86	123	166	214
60	52	78	112	152	195
65	47	71	101	137	177
70	42	64	91	124	159
75	38	57	82	111	143
80	34	51	73	99	128
85	30	46	66	89	114
90	27	41	59	80	103

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