Power Clean

Muscles Activated

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

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris, Gluteus Maximus, Hamstring, Trapezius, Deltoids

Secondary Muscles

Latissimus Dorsi, Bicep, Forearm Flexors

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Power Clean Average Weight [1RM]

Level
Beg.	46 kg (102 lbs)	27 kg (60 lbs)
Nov.	67 kg (147 lbs)	39 kg (86 lbs)
Int.	92 kg (202 lbs)	54 kg (119 lbs)
Adv.	121 kg (266 lbs)	71 kg (156 lbs)
Pro	152 kg (336 lbs)	90 kg (197 lbs)

Level

Beg.

46 kg
(102 lbs)

27 kg
(60 lbs)

Nov.

67 kg
(147 lbs)

39 kg
(86 lbs)

Int.

92 kg
(202 lbs)

54 kg
(119 lbs)

Adv.

121 kg
(266 lbs)

71 kg
(156 lbs)

Pro

152 kg
(336 lbs)

90 kg
(197 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.

Power Clean Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	28	42	60	81	104
55	32	47	66	88	112
60	36	52	71	94	119
65	40	56	77	101	126
70	43	61	82	107	133
75	47	65	87	112	139
80	50	69	92	118	145
85	54	73	96	123	151
90	57	77	101	128	157
95	60	81	105	133	162
100	64	84	109	137	167
105	67	88	113	142	172
110	70	91	117	146	177
115	73	95	121	151	182
120	76	98	125	155	186
125	78	101	128	159	191
130	81	104	132	163	195
135	84	107	135	166	199
140	86	110	139	170	203

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	40	57	78	103	130
20	45	65	89	118	148
25	46	67	92	121	152
30	46	67	92	121	152
35	46	67	92	121	152
40	46	67	92	121	152
45	44	63	87	115	145
50	41	59	82	108	136
55	38	55	76	100	125
60	35	50	69	91	115
65	32	45	62	82	103
70	28	41	56	74	93
75	25	36	50	66	83
80	23	32	45	59	74
85	20	29	40	53	67
90	18	26	36	48	60

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	19	28	40	54	70
45	21	31	43	58	74
50	23	33	46	61	78
55	25	35	49	64	81
60	26	38	51	67	85
65	28	40	54	70	88
70	30	42	56	73	91
75	31	43	58	75	93
80	33	45	60	77	96
85	34	47	62	80	98
90	36	49	64	82	101
95	37	50	66	84	103
100	38	52	68	86	105
105	40	53	69	88	107
110	41	55	71	89	109
115	42	56	72	91	111
120	43	57	74	93	113

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	23	33	46	60	76
20	26	38	52	69	87
25	27	39	54	71	90
30	27	39	54	71	90
35	27	39	54	71	90
40	27	39	54	71	90
45	26	37	51	67	85
50	24	35	48	63	80
55	22	32	44	58	74
60	20	29	40	53	67
65	18	26	37	48	61
70	16	24	33	43	55
75	15	21	29	39	49
80	13	19	26	35	44
85	12	17	23	31	39
90	11	15	21	28	35

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	🔥 35-50 Calories
Medium	🔥 50-70 Calories
Hard	🔥 70-90 Calories
Max	🔥 90-120 Calories

Intensity

Calories Burned

Easy

🔥 35-50 Calories

Medium

🔥 50-70 Calories

Hard

🔥 70-90 Calories

Max

🔥 90-120 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

Muscles Activated

Power Clean Average Weight [1RM]

Power Clean 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

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	28	42	60	81	104
55	32	47	66	88	112
60	36	52	71	94	119
65	40	56	77	101	126
70	43	61	82	107	133
75	47	65	87	112	139
80	50	69	92	118	145
85	54	73	96	123	151
90	57	77	101	128	157
95	60	81	105	133	162
100	64	84	109	137	167
105	67	88	113	142	172
110	70	91	117	146	177
115	73	95	121	151	182
120	76	98	125	155	186
125	78	101	128	159	191
130	81	104	132	163	195
135	84	107	135	166	199
140	86	110	139	170	203

Age	Beg.	Nov.	Int.	Adv.	Pro
15	40	57	78	103	130
20	45	65	89	118	148
25	46	67	92	121	152
30	46	67	92	121	152
35	46	67	92	121	152
40	46	67	92	121	152
45	44	63	87	115	145
50	41	59	82	108	136
55	38	55	76	100	125
60	35	50	69	91	115
65	32	45	62	82	103
70	28	41	56	74	93
75	25	36	50	66	83
80	23	32	45	59	74
85	20	29	40	53	67
90	18	26	36	48	60

BW	Beg.	Nov.	Int.	Adv.	Pro
40	19	28	40	54	70
45	21	31	43	58	74
50	23	33	46	61	78
55	25	35	49	64	81
60	26	38	51	67	85
65	28	40	54	70	88
70	30	42	56	73	91
75	31	43	58	75	93
80	33	45	60	77	96
85	34	47	62	80	98
90	36	49	64	82	101
95	37	50	66	84	103
100	38	52	68	86	105
105	40	53	69	88	107
110	41	55	71	89	109
115	42	56	72	91	111
120	43	57	74	93	113

Age	Beg.	Nov.	Int.	Adv.	Pro
15	23	33	46	60	76
20	26	38	52	69	87
25	27	39	54	71	90
30	27	39	54	71	90
35	27	39	54	71	90
40	27	39	54	71	90
45	26	37	51	67	85
50	24	35	48	63	80
55	22	32	44	58	74
60	20	29	40	53	67
65	18	26	37	48	61
70	16	24	33	43	55
75	15	21	29	39	49
80	13	19	26	35	44
85	12	17	23	31	39
90	11	15	21	28	35

BW	Beg.	Nov.	Int.	Adv.	Pro
50	28	42	60	81	104
55	32	47	66	88	112
60	36	52	71	94	119
65	40	56	77	101	126
70	43	61	82	107	133
75	47	65	87	112	139
80	50	69	92	118	145
85	54	73	96	123	151
90	57	77	101	128	157
95	60	81	105	133	162
100	64	84	109	137	167
105	67	88	113	142	172
110	70	91	117	146	177
115	73	95	121	151	182
120	76	98	125	155	186
125	78	101	128	159	191
130	81	104	132	163	195
135	84	107	135	166	199
140	86	110	139	170	203

Age	Beg.	Nov.	Int.	Adv.	Pro
15	40	57	78	103	130
20	45	65	89	118	148
25	46	67	92	121	152
30	46	67	92	121	152
35	46	67	92	121	152
40	46	67	92	121	152
45	44	63	87	115	145
50	41	59	82	108	136
55	38	55	76	100	125
60	35	50	69	91	115
65	32	45	62	82	103
70	28	41	56	74	93
75	25	36	50	66	83
80	23	32	45	59	74
85	20	29	40	53	67
90	18	26	36	48	60

BW	Beg.	Nov.	Int.	Adv.	Pro
40	19	28	40	54	70
45	21	31	43	58	74
50	23	33	46	61	78
55	25	35	49	64	81
60	26	38	51	67	85
65	28	40	54	70	88
70	30	42	56	73	91
75	31	43	58	75	93
80	33	45	60	77	96
85	34	47	62	80	98
90	36	49	64	82	101
95	37	50	66	84	103
100	38	52	68	86	105
105	40	53	69	88	107
110	41	55	71	89	109
115	42	56	72	91	111
120	43	57	74	93	113

Age	Beg.	Nov.	Int.	Adv.	Pro
15	23	33	46	60	76
20	26	38	52	69	87
25	27	39	54	71	90
30	27	39	54	71	90
35	27	39	54	71	90
40	27	39	54	71	90
45	26	37	51	67	85
50	24	35	48	63	80
55	22	32	44	58	74
60	20	29	40	53	67
65	18	26	37	48	61
70	16	24	33	43	55
75	15	21	29	39	49
80	13	19	26	35	44
85	12	17	23	31	39
90	11	15	21	28	35

BW	Beg.	Nov.	Int.	Adv.	Pro
50	28	42	60	81	104
55	32	47	66	88	112
60	36	52	71	94	119
65	40	56	77	101	126
70	43	61	82	107	133
75	47	65	87	112	139
80	50	69	92	118	145
85	54	73	96	123	151
90	57	77	101	128	157
95	60	81	105	133	162
100	64	84	109	137	167
105	67	88	113	142	172
110	70	91	117	146	177
115	73	95	121	151	182
120	76	98	125	155	186
125	78	101	128	159	191
130	81	104	132	163	195
135	84	107	135	166	199
140	86	110	139	170	203

Age	Beg.	Nov.	Int.	Adv.	Pro
15	40	57	78	103	130
20	45	65	89	118	148
25	46	67	92	121	152
30	46	67	92	121	152
35	46	67	92	121	152
40	46	67	92	121	152
45	44	63	87	115	145
50	41	59	82	108	136
55	38	55	76	100	125
60	35	50	69	91	115
65	32	45	62	82	103
70	28	41	56	74	93
75	25	36	50	66	83
80	23	32	45	59	74
85	20	29	40	53	67
90	18	26	36	48	60

BW	Beg.	Nov.	Int.	Adv.	Pro
40	19	28	40	54	70
45	21	31	43	58	74
50	23	33	46	61	78
55	25	35	49	64	81
60	26	38	51	67	85
65	28	40	54	70	88
70	30	42	56	73	91
75	31	43	58	75	93
80	33	45	60	77	96
85	34	47	62	80	98
90	36	49	64	82	101
95	37	50	66	84	103
100	38	52	68	86	105
105	40	53	69	88	107
110	41	55	71	89	109
115	42	56	72	91	111
120	43	57	74	93	113

Age	Beg.	Nov.	Int.	Adv.	Pro
15	23	33	46	60	76
20	26	38	52	69	87
25	27	39	54	71	90
30	27	39	54	71	90
35	27	39	54	71	90
40	27	39	54	71	90
45	26	37	51	67	85
50	24	35	48	63	80
55	22	32	44	58	74
60	20	29	40	53	67
65	18	26	37	48	61
70	16	24	33	43	55
75	15	21	29	39	49
80	13	19	26	35	44
85	12	17	23	31	39
90	11	15	21	28	35