Good Morning Standards (lb)

These good morning strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our good morning standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Good Morning Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 15 x0.13 54 x0.45 121 x1.01 214 x1.78 326 x2.72
130 21 x0.16 65 x0.5 136 x1.04 233 x1.79 350 x2.7
140 27 x0.19 75 x0.53 150 x1.07 252 x1.8 374 x2.67
150 33 x0.22 85 x0.57 165 x1.1 270 x1.8 396 x2.64
160 40 x0.25 95 x0.59 178 x1.12 288 x1.8 417 x2.61
170 46 x0.27 105 x0.62 192 x1.13 305 x1.8 438 x2.58
180 53 x0.29 115 x0.64 205 x1.14 322 x1.79 458 x2.54
190 59 x0.31 124 x0.66 218 x1.15 338 x1.78 477 x2.51
200 66 x0.33 134 x0.67 231 x1.15 354 x1.77 495 x2.48
210 73 x0.35 143 x0.68 243 x1.16 369 x1.76 513 x2.45
220 79 x0.36 153 x0.69 255 x1.16 384 x1.74 531 x2.41
230 86 x0.37 162 x0.7 267 x1.16 398 x1.73 548 x2.38
240 93 x0.39 171 x0.71 279 x1.16 412 x1.72 564 x2.35
250 99 x0.4 180 x0.72 290 x1.16 426 x1.7 580 x2.32
260 106 x0.41 189 x0.73 301 x1.16 439 x1.69 596 x2.29
270 112 x0.42 197 x0.73 312 x1.15 453 x1.68 611 x2.26
280 119 x0.42 206 x0.73 322 x1.15 465 x1.66 626 x2.24
290 125 x0.43 214 x0.74 333 x1.15 478 x1.65 641 x2.21
300 131 x0.44 222 x0.74 343 x1.14 490 x1.63 655 x2.18
310 138 x0.44 230 x0.74 353 x1.14 502 x1.62 669 x2.16

These male standards are based on 547 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Good Morning Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 0 x0 10 x0.1 51 x0.51 123 x1.23 220 x2.2
110 0 x0 17 x0.15 65 x0.59 143 x1.3 247 x2.25
120 1 x0.01 24 x0.2 78 x0.65 163 x1.36 273 x2.28
130 4 x0.03 32 x0.25 92 x0.71 183 x1.41 299 x2.3
140 7 x0.05 40 x0.29 106 x0.75 202 x1.44 323 x2.31
150 10 x0.07 49 x0.32 119 x0.79 220 x1.47 346 x2.31
160 15 x0.09 57 x0.36 133 x0.83 239 x1.49 369 x2.3
170 19 x0.11 66 x0.39 146 x0.86 256 x1.51 391 x2.3
180 24 x0.13 75 x0.42 159 x0.88 274 x1.52 412 x2.29
190 29 x0.15 84 x0.44 172 x0.9 290 x1.53 432 x2.28
200 35 x0.17 93 x0.47 184 x0.92 307 x1.53 452 x2.26
210 40 x0.19 102 x0.49 197 x0.94 323 x1.54 472 x2.25
220 46 x0.21 111 x0.5 209 x0.95 339 x1.54 491 x2.23
230 52 x0.22 120 x0.52 221 x0.96 354 x1.54 509 x2.21
240 57 x0.24 128 x0.54 233 x0.97 369 x1.54 527 x2.2
250 63 x0.25 137 x0.55 245 x0.98 384 x1.53 545 x2.18
260 69 x0.27 146 x0.56 256 x0.99 398 x1.53 562 x2.16

These female standards are based on 163 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench 3,218,000 lifts Squat 1,830,000 lifts Deadlift 1,923,000 lifts Shoulder Press 509,000 lifts Barbell Curl 279,000 lifts Bent Over Row 176,000 lifts Front Squat 176,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 203,000 lifts Push Ups 19,000 lifts Dips 81,000 lifts

Olympic

Power Clean 177,000 lifts Snatch 40,000 lifts Push Press 29,000 lifts Clean 30,000 lifts Clean & Jerk 43,000 lifts Clean & Press 73,000 lifts

Dumbbell

Dumbbell Curl 44,000 lifts Dumbbell Bench Press 51,000 lifts Dumbbell Shoulder Press 28,000 lifts Dumbbell Row 15,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown 10,000 lifts Horizontal Leg Press 5,000 lifts Sled Leg Press 7,000 lifts + More Exercises