Weightlifters have many classifications -- from Olympic hopefuls to World champions. But all started out as novices. Everyone who competes in the sport of weightlifting must practice the snatch and clean and jerk, and developing technical mastery of these lifts takes years. Assistance work in the squat and press can assist you in your performance, and help determine where you stand in comparison to other weightlifters.
Novice
A novice weightlifter has been training less than one year. If you are a novice, you are still developing basic proficiency on the snatch and clean, but have also put time under the bar squatting and pressing. As a male novice you should generally power clean 75 percent of your body weight, squat 105 percent and press 50 percent. If you are a woman you should power clean nearly 60 percent of your body weight, squat 80 percent and press 40 percent.
Intermediate
As an intermediate lifter you have been training between one and two years. Your development of the snatch and clean is improving, but still needs work. You have also develop strength in your assistance work. As a male intermediate lifter you should generally power clean 95 percent of your body weight, squat 130 percent and press 70 percent. If you are a woman you should power clean nearly 65 percent of your body weight, squat 95 percent and press 50 percent of your body weight.
Advanced
As an advanced weightlifter, most of your training time is spent on the competitive lifts, but your squat and press continue to rise, both via training and increased technical mastery. As a male advanced lifter you should generally power clean 130 percent of your body weight, squat 175 percent and press 80 percent. If you are an advanced woman you should power clean nearly 90 percent of your body weight, squat 125 percent and press 65 percent of your body weight. Beginning competitive weightlifters fall into this class, and experienced athletes from other disciplines with a long history of focused and skilled strength training.
Elite
Elite athletes are serious competitors. If you are elite, you may be hoping to qualify for a national meet. While much of your train still revolves around the snatch and clean and jerk, your training is highly specialized to meet your individual needs. As a male elite lifter you should generally power clean 150 percent of your body weight, squat 235 percent and press 105 percent. If you are an elite woman you should power clean roughly 110 percent of your body weight, squat 155 percent and press 80 percent of your body weight.
References
- "The Weightlifting Encyclopedia: A Guide to World Class Performance"; Arthur J. Drechsler; 1998
- "Practical Programming for Strength Training"; Mark Rippetoe, et al.; 2009
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