These are the most popular Split Jerk workouts done by male lifters:
Split Jerk Standards
Measured in lb
Split Jerk strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Split Jerk Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 109 lb |
Novice | 152 lb |
Intermediate | 207 lb |
Advanced | 269 lb |
Elite | 336 lb |
Bodyweight Ratio
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 Split Jerk? (lb)
What is the average Split Jerk? The average Split Jerk weight for a male lifter is 207 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Split Jerk? Male beginners should aim to lift 109 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 62 | 92 | 130 | 175 | 224 |
120 | 70 | 103 | 143 | 190 | 240 |
130 | 79 | 113 | 155 | 203 | 256 |
140 | 87 | 123 | 166 | 216 | 270 |
150 | 95 | 132 | 177 | 229 | 284 |
160 | 103 | 141 | 188 | 241 | 298 |
170 | 111 | 150 | 198 | 252 | 311 |
180 | 118 | 159 | 208 | 264 | 323 |
190 | 125 | 167 | 218 | 274 | 335 |
200 | 132 | 175 | 227 | 285 | 347 |
210 | 139 | 183 | 236 | 295 | 358 |
220 | 146 | 191 | 245 | 305 | 368 |
230 | 153 | 199 | 253 | 314 | 379 |
240 | 159 | 206 | 262 | 324 | 389 |
250 | 166 | 213 | 270 | 333 | 399 |
260 | 172 | 220 | 278 | 342 | 409 |
270 | 178 | 227 | 285 | 350 | 418 |
280 | 184 | 234 | 293 | 358 | 427 |
290 | 190 | 241 | 300 | 367 | 436 |
300 | 195 | 247 | 307 | 375 | 445 |
310 | 201 | 253 | 315 | 382 | 453 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 92 | 130 | 176 | 229 | 286 |
20 | 106 | 149 | 201 | 262 | 327 |
25 | 109 | 152 | 207 | 269 | 336 |
30 | 109 | 152 | 207 | 269 | 336 |
35 | 109 | 152 | 207 | 269 | 336 |
40 | 109 | 152 | 207 | 269 | 336 |
45 | 103 | 145 | 196 | 255 | 318 |
50 | 97 | 136 | 184 | 239 | 299 |
55 | 89 | 126 | 170 | 221 | 276 |
60 | 82 | 115 | 155 | 202 | 252 |
65 | 74 | 104 | 140 | 182 | 228 |
70 | 66 | 93 | 126 | 164 | 205 |
75 | 59 | 83 | 113 | 146 | 183 |
80 | 53 | 74 | 101 | 131 | 164 |
85 | 47 | 67 | 90 | 117 | 147 |
90 | 43 | 60 | 81 | 106 | 132 |
How many sets and reps of Split Jerk should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 5 | 1 | 7% | 12 |
2 | 6 | 1 | 6% | 11 |
2 | 3 | 2 | 6% | 11 |
4 | 4 | 1 | 5% | 10 |
4 | 4 | 3 | 5% | 10 |
6 | 5 | 3 | 5% | 9 |
6 | 5 | 2 | 5% | 9 |
8 | 3 | 1 | 4% | 7 |
8 | 10 | 3 | 4% | 7 |
10 | 3 | 3 | 3% | 6 |
10 | 3 | 5 | 3% | 6 |
Calculate Your Strength Level
Female
Female Split Jerk Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 70 lb |
Novice | 95 lb |
Intermediate | 127 lb |
Advanced | 162 lb |
Elite | 201 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.50x |
Novice | 0.65x |
Intermediate | 0.90x |
Advanced | 1.15x |
Elite | 1.40x |
How much should I be able to Split Jerk? (lb)
What is the average Split Jerk? The average Split Jerk weight for a female lifter is 127 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Split Jerk? Female beginners should aim to lift 70 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 51 | 72 | 99 | 129 | 162 |
100 | 55 | 77 | 105 | 136 | 169 |
110 | 59 | 82 | 110 | 142 | 176 |
120 | 63 | 87 | 115 | 148 | 183 |
130 | 67 | 91 | 120 | 154 | 189 |
140 | 70 | 95 | 125 | 159 | 195 |
150 | 74 | 99 | 129 | 164 | 200 |
160 | 77 | 102 | 133 | 168 | 206 |
170 | 80 | 106 | 137 | 173 | 211 |
180 | 83 | 109 | 141 | 177 | 215 |
190 | 85 | 112 | 145 | 181 | 220 |
200 | 88 | 116 | 148 | 185 | 224 |
210 | 91 | 119 | 152 | 189 | 228 |
220 | 93 | 121 | 155 | 192 | 232 |
230 | 96 | 124 | 158 | 196 | 236 |
240 | 98 | 127 | 161 | 199 | 240 |
250 | 100 | 129 | 164 | 203 | 243 |
260 | 103 | 132 | 167 | 206 | 247 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 59 | 81 | 108 | 138 | 171 |
20 | 68 | 93 | 123 | 158 | 196 |
25 | 70 | 95 | 127 | 162 | 201 |
30 | 70 | 95 | 127 | 162 | 201 |
35 | 70 | 95 | 127 | 162 | 201 |
40 | 70 | 95 | 127 | 162 | 201 |
45 | 66 | 90 | 120 | 154 | 190 |
50 | 62 | 85 | 113 | 145 | 179 |
55 | 57 | 78 | 104 | 134 | 165 |
60 | 52 | 72 | 95 | 122 | 151 |
65 | 47 | 65 | 86 | 110 | 136 |
70 | 42 | 58 | 77 | 99 | 122 |
75 | 38 | 52 | 69 | 89 | 109 |
80 | 34 | 46 | 62 | 79 | 98 |
85 | 30 | 42 | 55 | 71 | 88 |
90 | 27 | 38 | 50 | 64 | 79 |
How many sets and reps of Split Jerk should I do?
These are the most popular Split Jerk workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 2 | 1 | 7% | 9 |
1 | 5 | 2 | 7% | 9 |
3 | 5 | 3 | 6% | 8 |
4 | 4 | 1 | 5% | 7 |
5 | 7 | 1 | 5% | 6 |
5 | 4 | 3 | 5% | 6 |
5 | 5 | 1 | 5% | 6 |
8 | 3 | 8 | 4% | 5 |
8 | 6 | 2 | 4% | 5 |
8 | 8 | 2 | 4% | 5 |
Calculate Your Strength Level
Create Standards
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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. |
More Exercises
Other Languages
- Split Jerk (EN)
- Stoßen mit Ausfallschritt (DE)
- Empuje en tijeras (ES)
- Jeté fente (FR)
- Podrzut w rozkroku (PL)
- Split Jerk (IT)
- Split Jerk (PT)