Clean & Jerk

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Quadriceps Femoris, Hamstring, Gluteus Maximus, Deltoids, Trapezius
Secondary Muscles	Latissimus Dorsi, Bicep, Tricep
Stabilizer Muscles	Rectus Abdominis, Abdominal External Oblique, Erector Spinae
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris, Hamstring, Gluteus Maximus, Deltoids, Trapezius

Secondary Muscles

Latissimus Dorsi, Bicep, Tricep

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Clean & Jerk Average Weight [1RM]

Level
Beg.	44 kg (97 lbs)	28 kg (61 lbs)
Nov.	66 kg (145 lbs)	40 kg (88 lbs)
Int.	92 kg (204 lbs)	55 kg (121 lbs)
Adv.	124 kg (273 lbs)	72 kg (159 lbs)
Pro	158 kg (349 lbs)	91 kg (201 lbs)

Level

Beg.

44 kg
(97 lbs)

28 kg
(61 lbs)

Nov.

66 kg
(145 lbs)

40 kg
(88 lbs)

Int.

92 kg
(204 lbs)

55 kg
(121 lbs)

Adv.

124 kg
(273 lbs)

72 kg
(159 lbs)

Pro

158 kg
(349 lbs)

91 kg
(201 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Clean & Jerk Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	25	41	60	84	110
55	29	45	66	91	118
60	33	50	72	98	126
65	37	55	77	104	133
70	40	59	83	110	140
75	44	63	88	116	146
80	47	67	92	121	152
85	51	71	97	126	158
90	54	75	101	132	164
95	57	79	106	136	169
100	60	83	110	141	175
105	63	86	114	146	180
110	66	90	118	150	185
115	69	93	122	155	190
120	72	96	126	159	194
125	75	99	129	163	199
130	77	102	133	167	203
135	80	105	136	171	207
140	82	108	139	174	211

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	56	79	106	135
20	43	64	90	121	154
25	44	66	92	124	158
30	44	66	92	124	158
35	44	66	92	124	158
40	44	66	92	124	158
45	42	62	88	118	150
50	39	58	82	110	141
55	36	54	76	102	130
60	33	49	70	93	119
65	30	45	63	84	108
70	27	40	56	76	97
75	24	36	50	68	86
80	22	32	45	60	77
85	19	29	40	54	69
90	17	26	36	49	62

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	20	31	44	59	75
45	22	33	46	62	79
50	24	35	49	65	82
55	25	37	51	67	85
60	27	39	53	69	87
65	28	40	55	72	90
70	30	42	57	74	92
75	31	43	58	76	94
80	32	45	60	78	96
85	33	46	61	79	98
90	34	47	63	81	100
95	35	48	64	83	102
100	36	50	66	84	104
105	37	51	67	86	105
110	38	52	68	87	107
115	39	53	70	88	108
120	40	54	71	90	110

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	34	47	62	78
20	27	39	53	70	89
25	28	40	55	72	91
30	28	40	55	72	91
35	28	40	55	72	91
40	28	40	55	72	91
45	26	38	52	69	86
50	25	35	49	64	81
55	23	33	45	59	75
60	21	30	41	54	68
65	19	27	37	49	62
70	17	24	33	44	56
75	15	22	30	39	50
80	14	19	27	35	44
85	12	17	24	32	40
90	11	16	22	28	36

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 50-70 Calories
Medium	🔥 70-100 Calories
Hard	🔥 100-130 Calories
Max	🔥 130-160 Calories

Intensity

Calories Burned

Easy

🔥 50-70 Calories

Medium

🔥 70-100 Calories

Hard

🔥 100-130 Calories

Max

🔥 130-160 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

世界記録

Last Updated: October 6, 2023

Men's Clean and Jerk (+109 kg)

267 kg (588.6 lb)

Lasha Talakhadze

Women's Clean and Jerk (+87 kg)

187 kg (412.3 lb)

Li Wenwen

Men's Clean and Jerk (96 kg)

231 kg (509.3 lb)

Tian Tao

Women's Clean and Jerk (76 kg)

157 kg (346.1 lb)

Wang Zhouyu

Men's Clean and Jerk (73 kg)

198 kg (436.5 lb)

Shi Zhiyong

Women's Clean and Jerk (64 kg)

145 kg (319.7 lb)

Deng Wei

Men's Clean and Jerk (81 kg)

207 kg (456.4 lb)

Lu Xiaojun

Muscles Activated

Clean & Jerk Average Weight [1RM]

Clean & Jerk Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

世界記録

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	25	41	60	84	110
55	29	45	66	91	118
60	33	50	72	98	126
65	37	55	77	104	133
70	40	59	83	110	140
75	44	63	88	116	146
80	47	67	92	121	152
85	51	71	97	126	158
90	54	75	101	132	164
95	57	79	106	136	169
100	60	83	110	141	175
105	63	86	114	146	180
110	66	90	118	150	185
115	69	93	122	155	190
120	72	96	126	159	194
125	75	99	129	163	199
130	77	102	133	167	203
135	80	105	136	171	207
140	82	108	139	174	211

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	56	79	106	135
20	43	64	90	121	154
25	44	66	92	124	158
30	44	66	92	124	158
35	44	66	92	124	158
40	44	66	92	124	158
45	42	62	88	118	150
50	39	58	82	110	141
55	36	54	76	102	130
60	33	49	70	93	119
65	30	45	63	84	108
70	27	40	56	76	97
75	24	36	50	68	86
80	22	32	45	60	77
85	19	29	40	54	69
90	17	26	36	49	62

BW	Beg.	Nov.	Int.	Adv.	Pro
40	20	31	44	59	75
45	22	33	46	62	79
50	24	35	49	65	82
55	25	37	51	67	85
60	27	39	53	69	87
65	28	40	55	72	90
70	30	42	57	74	92
75	31	43	58	76	94
80	32	45	60	78	96
85	33	46	61	79	98
90	34	47	63	81	100
95	35	48	64	83	102
100	36	50	66	84	104
105	37	51	67	86	105
110	38	52	68	87	107
115	39	53	70	88	108
120	40	54	71	90	110

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	34	47	62	78
20	27	39	53	70	89
25	28	40	55	72	91
30	28	40	55	72	91
35	28	40	55	72	91
40	28	40	55	72	91
45	26	38	52	69	86
50	25	35	49	64	81
55	23	33	45	59	75
60	21	30	41	54	68
65	19	27	37	49	62
70	17	24	33	44	56
75	15	22	30	39	50
80	14	19	27	35	44
85	12	17	24	32	40
90	11	16	22	28	36

BW	Beg.	Nov.	Int.	Adv.	Pro
50	25	41	60	84	110
55	29	45	66	91	118
60	33	50	72	98	126
65	37	55	77	104	133
70	40	59	83	110	140
75	44	63	88	116	146
80	47	67	92	121	152
85	51	71	97	126	158
90	54	75	101	132	164
95	57	79	106	136	169
100	60	83	110	141	175
105	63	86	114	146	180
110	66	90	118	150	185
115	69	93	122	155	190
120	72	96	126	159	194
125	75	99	129	163	199
130	77	102	133	167	203
135	80	105	136	171	207
140	82	108	139	174	211

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	56	79	106	135
20	43	64	90	121	154
25	44	66	92	124	158
30	44	66	92	124	158
35	44	66	92	124	158
40	44	66	92	124	158
45	42	62	88	118	150
50	39	58	82	110	141
55	36	54	76	102	130
60	33	49	70	93	119
65	30	45	63	84	108
70	27	40	56	76	97
75	24	36	50	68	86
80	22	32	45	60	77
85	19	29	40	54	69
90	17	26	36	49	62

BW	Beg.	Nov.	Int.	Adv.	Pro
40	20	31	44	59	75
45	22	33	46	62	79
50	24	35	49	65	82
55	25	37	51	67	85
60	27	39	53	69	87
65	28	40	55	72	90
70	30	42	57	74	92
75	31	43	58	76	94
80	32	45	60	78	96
85	33	46	61	79	98
90	34	47	63	81	100
95	35	48	64	83	102
100	36	50	66	84	104
105	37	51	67	86	105
110	38	52	68	87	107
115	39	53	70	88	108
120	40	54	71	90	110

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	34	47	62	78
20	27	39	53	70	89
25	28	40	55	72	91
30	28	40	55	72	91
35	28	40	55	72	91
40	28	40	55	72	91
45	26	38	52	69	86
50	25	35	49	64	81
55	23	33	45	59	75
60	21	30	41	54	68
65	19	27	37	49	62
70	17	24	33	44	56
75	15	22	30	39	50
80	14	19	27	35	44
85	12	17	24	32	40
90	11	16	22	28	36

BW	Beg.	Nov.	Int.	Adv.	Pro
50	25	41	60	84	110
55	29	45	66	91	118
60	33	50	72	98	126
65	37	55	77	104	133
70	40	59	83	110	140
75	44	63	88	116	146
80	47	67	92	121	152
85	51	71	97	126	158
90	54	75	101	132	164
95	57	79	106	136	169
100	60	83	110	141	175
105	63	86	114	146	180
110	66	90	118	150	185
115	69	93	122	155	190
120	72	96	126	159	194
125	75	99	129	163	199
130	77	102	133	167	203
135	80	105	136	171	207
140	82	108	139	174	211

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	56	79	106	135
20	43	64	90	121	154
25	44	66	92	124	158
30	44	66	92	124	158
35	44	66	92	124	158
40	44	66	92	124	158
45	42	62	88	118	150
50	39	58	82	110	141
55	36	54	76	102	130
60	33	49	70	93	119
65	30	45	63	84	108
70	27	40	56	76	97
75	24	36	50	68	86
80	22	32	45	60	77
85	19	29	40	54	69
90	17	26	36	49	62

BW	Beg.	Nov.	Int.	Adv.	Pro
40	20	31	44	59	75
45	22	33	46	62	79
50	24	35	49	65	82
55	25	37	51	67	85
60	27	39	53	69	87
65	28	40	55	72	90
70	30	42	57	74	92
75	31	43	58	76	94
80	32	45	60	78	96
85	33	46	61	79	98
90	34	47	63	81	100
95	35	48	64	83	102
100	36	50	66	84	104
105	37	51	67	86	105
110	38	52	68	87	107
115	39	53	70	88	108
120	40	54	71	90	110

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	34	47	62	78
20	27	39	53	70	89
25	28	40	55	72	91
30	28	40	55	72	91
35	28	40	55	72	91
40	28	40	55	72	91
45	26	38	52	69	86
50	25	35	49	64	81
55	23	33	45	59	75
60	21	30	41	54	68
65	19	27	37	49	62
70	17	24	33	44	56
75	15	22	30	39	50
80	14	19	27	35	44
85	12	17	24	32	40
90	11	16	22	28	36