Power Clean Standards

Measured in lb

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

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Power Clean standards are based on 705,000 lifts by Strength Level users

How To Power Clean

♂ Male
♀ Female

Male Power Clean Standards (lb)

Strength Level	Weight
Beginner	102 lb
Novice	147 lb
Intermediate	202 lb
Advanced	266 lb
Elite	336 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.50x
Elite	2.00x

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

What is the average Power Clean? The average Power Clean weight for a male lifter is 202 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Power Clean? Male beginners should aim to lift 102 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

BW	Beg.	Nov.	Int.	Adv.	Elite
110	61	92	132	179	230
120	69	102	144	192	245
130	77	112	155	205	260
140	85	121	166	218	274
150	92	130	176	230	288
160	100	139	187	241	300
170	107	147	196	253	313
180	114	155	206	263	325
190	121	163	215	274	336
200	127	171	224	283	347
210	134	178	232	293	358
220	140	186	241	302	368
230	146	193	249	311	378
240	152	200	256	320	388
250	158	207	264	329	397
260	164	213	272	337	406
270	170	220	279	345	415
280	175	226	286	353	424
290	181	232	293	361	432
300	186	238	300	368	441
310	191	244	306	376	449

Age	Beg.	Nov.	Int.	Adv.	Elite
15	87	125	172	227	286
20	100	143	197	260	327
25	102	147	202	266	336
30	102	147	202	266	336
35	102	147	202	266	336
40	102	147	202	266	336
45	97	139	192	253	319
50	91	131	180	237	299
55	84	121	167	219	277
60	77	110	152	200	252
65	70	100	137	181	228
70	62	90	123	162	205
75	56	80	110	145	183
80	50	72	99	130	164
85	45	64	88	116	147
90	40	58	80	105	132

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

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

5x3 24%

3x5 9%

3x3 7%

2x1 7%

5x5 6%

3x1 3%

4x5 3%

3x10 3%

4x3 2%

2x5 2%

Rank	Sets	Reps	Percent	Workouts
1	5	3	24%	1097
2	3	5	9%	406
3	3	3	7%	333
4	2	1	7%	319
5	5	5	6%	259
6	3	1	3%	133
7	4	5	3%	126
8	3	10	3%	125
9	4	3	2%	111
10	2	5	2%	105

Calculate Your Strength Level

Female Power Clean Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	60 lb
Novice	86 lb
Intermediate	119 lb
Advanced	156 lb
Elite	197 lb

Strength Level	Bodyweight Ratio
Beginner	0.40x
Novice	0.60x
Intermediate	0.85x
Advanced	1.10x
Elite	1.40x

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

What is the average Power Clean? The average Power Clean 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 Power Clean? Female beginners should aim to lift 60 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

BW	Beg.	Nov.	Int.	Adv.	Elite
90	42	63	90	121	156
100	46	68	96	128	164
110	50	73	102	135	171
120	54	78	107	141	178
130	57	82	112	147	185
140	61	86	117	153	191
150	64	90	122	158	197
160	68	94	126	163	203
170	71	97	130	168	208
180	74	101	134	172	213
190	76	104	138	177	218
200	79	108	142	181	223
210	82	111	145	185	227
220	85	114	149	189	232
230	87	117	152	193	236
240	90	119	156	196	240
250	92	122	159	200	244
260	94	125	162	203	247

Age	Beg.	Nov.	Int.	Adv.	Elite
15	51	73	101	133	168
20	58	84	115	152	192
25	60	86	119	156	197
30	60	86	119	156	197
35	60	86	119	156	197
40	60	86	119	156	197
45	57	81	112	148	187
50	53	76	106	139	176
55	49	71	98	129	163
60	45	65	89	118	148
65	41	58	80	106	134
70	36	52	72	95	120
75	33	47	65	85	108
80	29	42	58	76	96
85	26	38	52	68	86
90	23	34	47	62	78

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

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

2x1 11%

5x3 10%

3x5 7%

5x5 6%

3x3 5%

3x1 5%

2x3 3%

2x5 3%

3x10 3%

5x1 3%

Rank	Sets	Reps	Percent	Workouts
1	2	1	11%	128
2	5	3	10%	116
3	3	5	7%	78
4	5	5	6%	73
5	3	3	5%	59
6	3	1	5%	56
7	2	3	3%	36
8	2	5	3%	35
8	3	10	3%	35
10	5	1	3%	32

Calculate Your Strength Level

Recommended Program

For Power Clean we recommend following the PHUL program on Boostcamp.

Boostcamp is a free fitness app with the world's greatest workout programs to help you build strength and muscle.

Download Boostcamp for free on iOS and Android.

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

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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.

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Contact

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	61	92	132	179	230
120	69	102	144	192	245
130	77	112	155	205	260
140	85	121	166	218	274
150	92	130	176	230	288
160	100	139	187	241	300
170	107	147	196	253	313
180	114	155	206	263	325
190	121	163	215	274	336
200	127	171	224	283	347
210	134	178	232	293	358
220	140	186	241	302	368
230	146	193	249	311	378
240	152	200	256	320	388
250	158	207	264	329	397
260	164	213	272	337	406
270	170	220	279	345	415
280	175	226	286	353	424
290	181	232	293	361	432
300	186	238	300	368	441
310	191	244	306	376	449

Age	Beg.	Nov.	Int.	Adv.	Elite
15	87	125	172	227	286
20	100	143	197	260	327
25	102	147	202	266	336
30	102	147	202	266	336
35	102	147	202	266	336
40	102	147	202	266	336
45	97	139	192	253	319
50	91	131	180	237	299
55	84	121	167	219	277
60	77	110	152	200	252
65	70	100	137	181	228
70	62	90	123	162	205
75	56	80	110	145	183
80	50	72	99	130	164
85	45	64	88	116	147
90	40	58	80	105	132

BW	Beg.	Nov.	Int.	Adv.	Elite
90	42	63	90	121	156
100	46	68	96	128	164
110	50	73	102	135	171
120	54	78	107	141	178
130	57	82	112	147	185
140	61	86	117	153	191
150	64	90	122	158	197
160	68	94	126	163	203
170	71	97	130	168	208
180	74	101	134	172	213
190	76	104	138	177	218
200	79	108	142	181	223
210	82	111	145	185	227
220	85	114	149	189	232
230	87	117	152	193	236
240	90	119	156	196	240
250	92	122	159	200	244
260	94	125	162	203	247

Age	Beg.	Nov.	Int.	Adv.	Elite
15	51	73	101	133	168
20	58	84	115	152	192
25	60	86	119	156	197
30	60	86	119	156	197
35	60	86	119	156	197
40	60	86	119	156	197
45	57	81	112	148	187
50	53	76	106	139	176
55	49	71	98	129	163
60	45	65	89	118	148
65	41	58	80	106	134
70	36	52	72	95	120
75	33	47	65	85	108
80	29	42	58	76	96
85	26	38	52	68	86
90	23	34	47	62	78

Rank	Sets	Reps	Percent	Workouts
1	2	1	11%	128
2	5	3	10%	116
3	3	5	7%	78
4	5	5	6%	73
5	3	3	5%	59
6	3	1	5%	56
7	2	3	3%	36
8	2	5	3%	35
8	3	10	3%	35
10	5	1	3%	32

BW	Beg.	Nov.	Int.	Adv.	Elite
110	61	92	132	179	230
120	69	102	144	192	245
130	77	112	155	205	260
140	85	121	166	218	274
150	92	130	176	230	288
160	100	139	187	241	300
170	107	147	196	253	313
180	114	155	206	263	325
190	121	163	215	274	336
200	127	171	224	283	347
210	134	178	232	293	358
220	140	186	241	302	368
230	146	193	249	311	378
240	152	200	256	320	388
250	158	207	264	329	397
260	164	213	272	337	406
270	170	220	279	345	415
280	175	226	286	353	424
290	181	232	293	361	432
300	186	238	300	368	441
310	191	244	306	376	449

Age	Beg.	Nov.	Int.	Adv.	Elite
15	87	125	172	227	286
20	100	143	197	260	327
25	102	147	202	266	336
30	102	147	202	266	336
35	102	147	202	266	336
40	102	147	202	266	336
45	97	139	192	253	319
50	91	131	180	237	299
55	84	121	167	219	277
60	77	110	152	200	252
65	70	100	137	181	228
70	62	90	123	162	205
75	56	80	110	145	183
80	50	72	99	130	164
85	45	64	88	116	147
90	40	58	80	105	132

BW	Beg.	Nov.	Int.	Adv.	Elite
90	42	63	90	121	156
100	46	68	96	128	164
110	50	73	102	135	171
120	54	78	107	141	178
130	57	82	112	147	185
140	61	86	117	153	191
150	64	90	122	158	197
160	68	94	126	163	203
170	71	97	130	168	208
180	74	101	134	172	213
190	76	104	138	177	218
200	79	108	142	181	223
210	82	111	145	185	227
220	85	114	149	189	232
230	87	117	152	193	236
240	90	119	156	196	240
250	92	122	159	200	244
260	94	125	162	203	247

Age	Beg.	Nov.	Int.	Adv.	Elite
15	51	73	101	133	168
20	58	84	115	152	192
25	60	86	119	156	197
30	60	86	119	156	197
35	60	86	119	156	197
40	60	86	119	156	197
45	57	81	112	148	187
50	53	76	106	139	176
55	49	71	98	129	163
60	45	65	89	118	148
65	41	58	80	106	134
70	36	52	72	95	120
75	33	47	65	85	108
80	29	42	58	76	96
85	26	38	52	68	86
90	23	34	47	62	78

Rank	Sets	Reps	Percent	Workouts
1	2	1	11%	128
2	5	3	10%	116
3	3	5	7%	78
4	5	5	6%	73
5	3	3	5%	59
6	3	1	5%	56
7	2	3	3%	36
8	2	5	3%	35
8	3	10	3%	35
10	5	1	3%	32

BW	Beg.	Nov.	Int.	Adv.	Elite
110	61	92	132	179	230
120	69	102	144	192	245
130	77	112	155	205	260
140	85	121	166	218	274
150	92	130	176	230	288
160	100	139	187	241	300
170	107	147	196	253	313
180	114	155	206	263	325
190	121	163	215	274	336
200	127	171	224	283	347
210	134	178	232	293	358
220	140	186	241	302	368
230	146	193	249	311	378
240	152	200	256	320	388
250	158	207	264	329	397
260	164	213	272	337	406
270	170	220	279	345	415
280	175	226	286	353	424
290	181	232	293	361	432
300	186	238	300	368	441
310	191	244	306	376	449

Age	Beg.	Nov.	Int.	Adv.	Elite
15	87	125	172	227	286
20	100	143	197	260	327
25	102	147	202	266	336
30	102	147	202	266	336
35	102	147	202	266	336
40	102	147	202	266	336
45	97	139	192	253	319
50	91	131	180	237	299
55	84	121	167	219	277
60	77	110	152	200	252
65	70	100	137	181	228
70	62	90	123	162	205
75	56	80	110	145	183
80	50	72	99	130	164
85	45	64	88	116	147
90	40	58	80	105	132

BW	Beg.	Nov.	Int.	Adv.	Elite
90	42	63	90	121	156
100	46	68	96	128	164
110	50	73	102	135	171
120	54	78	107	141	178
130	57	82	112	147	185
140	61	86	117	153	191
150	64	90	122	158	197
160	68	94	126	163	203
170	71	97	130	168	208
180	74	101	134	172	213
190	76	104	138	177	218
200	79	108	142	181	223
210	82	111	145	185	227
220	85	114	149	189	232
230	87	117	152	193	236
240	90	119	156	196	240
250	92	122	159	200	244
260	94	125	162	203	247

Age	Beg.	Nov.	Int.	Adv.	Elite
15	51	73	101	133	168
20	58	84	115	152	192
25	60	86	119	156	197
30	60	86	119	156	197
35	60	86	119	156	197
40	60	86	119	156	197
45	57	81	112	148	187
50	53	76	106	139	176
55	49	71	98	129	163
60	45	65	89	118	148
65	41	58	80	106	134
70	36	52	72	95	120
75	33	47	65	85	108
80	29	42	58	76	96
85	26	38	52	68	86
90	23	34	47	62	78

Rank	Sets	Reps	Percent	Workouts
1	2	1	11%	128
2	5	3	10%	116
3	3	5	7%	78
4	5	5	6%	73
5	3	3	5%	59
6	3	1	5%	56
7	2	3	3%	36
8	2	5	3%	35
8	3	10	3%	35
10	5	1	3%	32