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

Level

Beg.

46 kg
(102 lb)

27 kg
(60 lb)

Nov.

67 kg
(147 lb)

39 kg
(86 lb)

Int.

92 kg
(202 lb)

54 kg
(119 lb)

Adv.

121 kg
(266 lb)

71 kg
(156 lb)

Pro

152 kg
(336 lb)

90 kg
(197 lb)

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 (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
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

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 (lb)

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
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.	Pro
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.	Pro
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.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
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.	Pro
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.	Pro
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.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
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.	Pro
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.	Pro
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.	Pro
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