UFC
Jon Jones
UFC light heavyweight and heavyweight champion
All evidence
18 records, newest first. Strength changes with age and weight class, so check the date and context before you compare.
2024
- Dumbbell bench press (per dumbbell)100 lb
“A recent Instagram post from Jones displayed him going for bench presses and bent-over rows with 100-pound dumbbells during one of his sessions.”
Load is per dumbbell; reps not stated. Dated by article date, 2024-11-02 ('a recent Instagram post'). Around then his own caption said he weighed about 240 lb (Sportskeeda).
- Dumbbell bent-over row (per dumbbell)100 lb
“A recent Instagram post from Jones displayed him going for bench presses and bent-over rows with 100-pound dumbbells during one of his sessions.”
Load is per dumbbell; reps not stated. Dated by article date, 2024-11-02 ('a recent Instagram post').
- Squat525 lb × 3
“The UFC heavyweight champion displayed his current injury progression by showing proof of his 525-pound squat on July 4.”
Sportskeeda says it was not a full-depth squat; Gordon Ryan called the clip AI generated. Reps 3 from his caption as quoted by LowKick MMA (2024-07-04): 'I finished up at 525 pounds for a set of three.' Confidence low (desk review): the clip is disputed (partial depth, called AI generated) and only news reposts describe it.
2023
- Squat500 lb × 5
“But it was his five-plus reps at 500 pounds in the squat that the coach wanted more than the bigger number.”
Strength coach Jordan Chavez (Zia Strength Systems) to ESPN. Dated by article date, 2023-03-02; the lift happened during his 2020-2023 heavyweight build. 'Five-plus' recorded as 5 reps. The same article says his squat got 'close to 600 pounds' (not exact, not recorded).
- Bench press315 lb × 5
“But more important for Chavez was that Jones could bench 315 pounds five times.”
Strength coach Jordan Chavez (Zia Strength Systems) to ESPN. Dated by article date, 2023-03-02; the lift happened during his 2020-2023 heavyweight build. The same article says his bench got up to 'nearly 400 pounds' (not an exact number, so not recorded).
- Deadlift645 lb
“Chavez said that Jones maxed out in the deadlift at 645 pounds”
Strength coach Jordan Chavez (Zia Strength Systems) to ESPN. Dated by article date, 2023-03-02; the lift happened during his 2020-2023 heavyweight build.
- Deadlift500 lb × 15
“Chavez said Jones can do 15 reps of 500 pounds in the deadlift.”
Strength coach Jordan Chavez (Zia Strength Systems) to ESPN. Dated by article date, 2023-03-02; the lift happened during his 2020-2023 heavyweight build. Stated as what he can do for reps, so treated as a rep max.
2022
- Deadlift585 lb
“Jon Jones can be seen exhibiting his newfound strength at heavyweight by deadlifting an enormous 585 lbs.”
Based on a fan repost on Reddit; reps not stated. Source URL changed to the direct www address (2026-10-21); the old one redirected and timed out for the checker.
2021
- Rack pull600 lb
“Most recently Jones was caught on camera lifting in excess of 600lbs”
Load is 'in excess of' 600 lb, so 600 is a floor. Dated by article date, 2021-02-19. The same article says he claimed to weigh over 250 lb.
2020
- Anderson squat (bottom-up squat)500 lb
“He finished by squatting 500 pounds.”
ESPN describes the clip he posted on Instagram on 2020-11-23: a 405 lb Anderson (bottom-up) squat, then 435, 455 and a 500 lb finish, spotted by coach Jordan Chavez. The article does not say if the 500 was also from pins. Bodyweight: Chavez says he walked around at about 240 lb.
2016
- Deadlift600 lb
“Earlier this week, he pulled 600lb in a sumo deadlift”
Sumo stance. FloElite links his own Instagram clip (original not opened). The article says he first pulled 600 lb in 2015.
- Squat500 lb
“I deadlift 600 pounds, squat 500 pounds, and I have a 55 – 56 inch box jump.”
Jones states it himself on UFC 197 Embedded, episode 2 (reported by Bloody Elbow, 2016-04-21). The same quote restates his 600 lb deadlift (see the 2015 records).
- Box jump55 in
“I deadlift 600 pounds, squat 500 pounds, and I have a 55 – 56 inch box jump.”
He says a 55-56 inch box jump; the lower value, 55 in, converted at x 2.54 = 139.7 cm. Box height, not a standing vertical jump.
2015
- Deadlift600 lb
“Now, end of November, his personal best is 600 lbs (272kgs).”
Called his personal best at the end of November 2015, up from 525 lb in early October. FloElite (2016) also says he first pulled 600 lb in 2015. The YouTube compilation record (600 lb deficit deadlift) may show the same period.
- Bench press345 lb
“Here is Jon Jones bench pressing 345 lbs.”
News repost of a training clip. The same lift appears with on-screen text '345lb bench' in https://www.youtube.com/watch?v=TXhNVg5qArk. Reps taken as 1 from the video (on-screen text read by Gemini, 2026-10-21).
- Deadlift525 lb
“Here is a video of him hitting his deadlift personal best of 525 lbs (238kgs), weighing 222 lbs (100 kgs).”
Called a personal best at the time (bodyweight 222 lb). Later reports give 585 and 600 lb.
- Squat480 lb
“Last year, he squatted 480lb”
FloElite links his Instagram post (original not opened). Also on-screen text '480lb squat' in https://www.youtube.com/watch?v=TXhNVg5qArk.
- Deadlift600 lb
“600lb deadlift”
Quote is the on-screen text as read by Gemini (gemini-3.8-flash, 2026-10-21); a deficit deadlift. Upload date not checked; year from FloElite, which says he first pulled 600 lb in 2015. May be the same lift as the FloElite 2015 report.