Clean Standards

Measured in lb

Clean 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 standards are based on 280,913 lifts by Strength Level users

How To

Male
Female

Male

Male Clean Standards (lb)

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.

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	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?

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

2x1 11%

3x3 8%

3x5 8%

5x3 8%

3x1 6%

5x5 5%

4x3 3%

4x5 3%

5x1 3%

4x1 3%

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
Bodyweight Ratio

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.

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	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:

2x1 11%

3x1 6%

5x1 6%

5x5 5%

3x3 5%

5x3 5%

3x5 4%

4x3 4%

4x1 3%

6x1 3%

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

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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.

Other Languages

Clean (EN)
Umsetzen (DE)
Cargada (ES)
Épaulé (FR)
Zarzut (PL)
Girata al Petto (IT)
Levantamento (PT)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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