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 29,034 lifts by Strength Level users

Male
Female

Male

Male Clean Pull Standards (lb)

Weight

Strength Level	Weight
Beginner	89 lb
Novice	151 lb
Intermediate	233 lb
Advanced	333 lb
Elite	445 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.25x
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 233 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 89 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	49	93	156	234	324
120	57	104	170	251	343
130	64	115	183	267	362
140	72	125	196	282	380
150	79	134	208	297	397
160	87	144	219	311	413
170	94	153	231	324	428
180	101	162	242	337	443
190	108	171	252	350	457
200	114	179	263	362	471
210	121	187	272	373	484
220	127	195	282	385	497
230	134	203	291	396	510
240	140	211	301	406	522
250	146	218	309	416	533
260	152	226	318	427	545
270	158	233	327	436	556
280	164	240	335	446	567
290	169	246	343	455	577
300	175	253	351	464	587
310	180	260	358	473	597

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	76	128	198	284	379
20	86	147	227	325	434
25	89	151	233	333	445
30	89	151	233	333	445
35	89	151	233	333	445
40	89	151	233	333	445
45	84	143	221	316	422
50	79	134	207	297	396
55	73	124	192	274	367
60	67	113	175	250	335
65	60	102	158	226	302
70	54	92	142	203	271
75	48	82	127	181	243
80	43	73	113	162	217
85	39	66	102	145	194
90	35	59	92	131	175

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	66 lb
Novice	90 lb
Intermediate	119 lb
Advanced	153 lb
Elite	188 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.45x
Novice	0.65x
Intermediate	0.85x
Advanced	1.10x
Elite	1.35x

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 119 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 66 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	47	66	90	118	147
100	52	72	97	125	155
110	56	77	103	132	163
120	60	82	108	138	170
130	64	87	113	144	177
140	68	91	119	150	183
150	72	95	123	155	189
160	75	99	128	160	194
170	79	103	132	165	200
180	82	107	136	170	205
190	85	110	140	174	210
200	88	114	144	178	214
210	91	117	148	183	219
220	94	120	152	187	223
230	96	123	155	190	228
240	99	126	158	194	232
250	102	129	162	198	236
260	104	132	165	201	239

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	56	77	102	130	160
20	64	88	116	149	183
25	66	90	119	153	188
30	66	90	119	153	188
35	66	90	119	153	188
40	66	90	119	153	188
45	63	86	113	145	178
50	59	80	106	136	167
55	54	74	98	126	155
60	50	68	90	115	141
65	45	61	81	104	128
70	40	55	73	93	115
75	36	49	65	83	102
80	32	44	58	74	92
85	29	39	52	67	82
90	26	35	47	60	74

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

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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	49	93	156	234	324
120	57	104	170	251	343
130	64	115	183	267	362
140	72	125	196	282	380
150	79	134	208	297	397
160	87	144	219	311	413
170	94	153	231	324	428
180	101	162	242	337	443
190	108	171	252	350	457
200	114	179	263	362	471
210	121	187	272	373	484
220	127	195	282	385	497
230	134	203	291	396	510
240	140	211	301	406	522
250	146	218	309	416	533
260	152	226	318	427	545
270	158	233	327	436	556
280	164	240	335	446	567
290	169	246	343	455	577
300	175	253	351	464	587
310	180	260	358	473	597

Age	Beg.	Nov.	Int.	Adv.	Elite
15	76	128	198	284	379
20	86	147	227	325	434
25	89	151	233	333	445
30	89	151	233	333	445
35	89	151	233	333	445
40	89	151	233	333	445
45	84	143	221	316	422
50	79	134	207	297	396
55	73	124	192	274	367
60	67	113	175	250	335
65	60	102	158	226	302
70	54	92	142	203	271
75	48	82	127	181	243
80	43	73	113	162	217
85	39	66	102	145	194
90	35	59	92	131	175

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	47	66	90	118	147
100	52	72	97	125	155
110	56	77	103	132	163
120	60	82	108	138	170
130	64	87	113	144	177
140	68	91	119	150	183
150	72	95	123	155	189
160	75	99	128	160	194
170	79	103	132	165	200
180	82	107	136	170	205
190	85	110	140	174	210
200	88	114	144	178	214
210	91	117	148	183	219
220	94	120	152	187	223
230	96	123	155	190	228
240	99	126	158	194	232
250	102	129	162	198	236
260	104	132	165	201	239

Age	Beg.	Nov.	Int.	Adv.	Elite
15	56	77	102	130	160
20	64	88	116	149	183
25	66	90	119	153	188
30	66	90	119	153	188
35	66	90	119	153	188
40	66	90	119	153	188
45	63	86	113	145	178
50	59	80	106	136	167
55	54	74	98	126	155
60	50	68	90	115	141
65	45	61	81	104	128
70	40	55	73	93	115
75	36	49	65	83	102
80	32	44	58	74	92
85	29	39	52	67	82
90	26	35	47	60	74

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	49	93	156	234	324
120	57	104	170	251	343
130	64	115	183	267	362
140	72	125	196	282	380
150	79	134	208	297	397
160	87	144	219	311	413
170	94	153	231	324	428
180	101	162	242	337	443
190	108	171	252	350	457
200	114	179	263	362	471
210	121	187	272	373	484
220	127	195	282	385	497
230	134	203	291	396	510
240	140	211	301	406	522
250	146	218	309	416	533
260	152	226	318	427	545
270	158	233	327	436	556
280	164	240	335	446	567
290	169	246	343	455	577
300	175	253	351	464	587
310	180	260	358	473	597

Age	Beg.	Nov.	Int.	Adv.	Elite
15	76	128	198	284	379
20	86	147	227	325	434
25	89	151	233	333	445
30	89	151	233	333	445
35	89	151	233	333	445
40	89	151	233	333	445
45	84	143	221	316	422
50	79	134	207	297	396
55	73	124	192	274	367
60	67	113	175	250	335
65	60	102	158	226	302
70	54	92	142	203	271
75	48	82	127	181	243
80	43	73	113	162	217
85	39	66	102	145	194
90	35	59	92	131	175

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	47	66	90	118	147
100	52	72	97	125	155
110	56	77	103	132	163
120	60	82	108	138	170
130	64	87	113	144	177
140	68	91	119	150	183
150	72	95	123	155	189
160	75	99	128	160	194
170	79	103	132	165	200
180	82	107	136	170	205
190	85	110	140	174	210
200	88	114	144	178	214
210	91	117	148	183	219
220	94	120	152	187	223
230	96	123	155	190	228
240	99	126	158	194	232
250	102	129	162	198	236
260	104	132	165	201	239

Age	Beg.	Nov.	Int.	Adv.	Elite
15	56	77	102	130	160
20	64	88	116	149	183
25	66	90	119	153	188
30	66	90	119	153	188
35	66	90	119	153	188
40	66	90	119	153	188
45	63	86	113	145	178
50	59	80	106	136	167
55	54	74	98	126	155
60	50	68	90	115	141
65	45	61	81	104	128
70	40	55	73	93	115
75	36	49	65	83	102
80	32	44	58	74	92
85	29	39	52	67	82
90	26	35	47	60	74

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

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	49	93	156	234	324
120	57	104	170	251	343
130	64	115	183	267	362
140	72	125	196	282	380
150	79	134	208	297	397
160	87	144	219	311	413
170	94	153	231	324	428
180	101	162	242	337	443
190	108	171	252	350	457
200	114	179	263	362	471
210	121	187	272	373	484
220	127	195	282	385	497
230	134	203	291	396	510
240	140	211	301	406	522
250	146	218	309	416	533
260	152	226	318	427	545
270	158	233	327	436	556
280	164	240	335	446	567
290	169	246	343	455	577
300	175	253	351	464	587
310	180	260	358	473	597

Age	Beg.	Nov.	Int.	Adv.	Elite
15	76	128	198	284	379
20	86	147	227	325	434
25	89	151	233	333	445
30	89	151	233	333	445
35	89	151	233	333	445
40	89	151	233	333	445
45	84	143	221	316	422
50	79	134	207	297	396
55	73	124	192	274	367
60	67	113	175	250	335
65	60	102	158	226	302
70	54	92	142	203	271
75	48	82	127	181	243
80	43	73	113	162	217
85	39	66	102	145	194
90	35	59	92	131	175

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	47	66	90	118	147
100	52	72	97	125	155
110	56	77	103	132	163
120	60	82	108	138	170
130	64	87	113	144	177
140	68	91	119	150	183
150	72	95	123	155	189
160	75	99	128	160	194
170	79	103	132	165	200
180	82	107	136	170	205
190	85	110	140	174	210
200	88	114	144	178	214
210	91	117	148	183	219
220	94	120	152	187	223
230	96	123	155	190	228
240	99	126	158	194	232
250	102	129	162	198	236
260	104	132	165	201	239

Age	Beg.	Nov.	Int.	Adv.	Elite
15	56	77	102	130	160
20	64	88	116	149	183
25	66	90	119	153	188
30	66	90	119	153	188
35	66	90	119	153	188
40	66	90	119	153	188
45	63	86	113	145	178
50	59	80	106	136	167
55	54	74	98	126	155
60	50	68	90	115	141
65	45	61	81	104	128
70	40	55	73	93	115
75	36	49	65	83	102
80	32	44	58	74	92
85	29	39	52	67	82
90	26	35	47	60	74

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