Good Morning Standards (lb)

Good morning strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

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.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Good Morning Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 13 x0.11 49 x0.41 111 x0.93 199 x1.66 306 x2.55
130 19 x0.14 59 x0.46 127 x0.97 219 x1.69 331 x2.55
140 25 x0.18 70 x0.5 142 x1.01 240 x1.71 356 x2.54
150 31 x0.21 81 x0.54 157 x1.05 259 x1.73 380 x2.53
160 38 x0.24 91 x0.57 172 x1.08 278 x1.74 403 x2.52
170 45 x0.26 102 x0.6 187 x1.1 296 x1.74 425 x2.5
180 52 x0.29 113 x0.63 201 x1.12 314 x1.75 446 x2.48
190 59 x0.31 123 x0.65 215 x1.13 332 x1.75 467 x2.46
200 67 x0.33 134 x0.67 228 x1.14 349 x1.74 487 x2.43
210 74 x0.35 144 x0.69 242 x1.15 365 x1.74 506 x2.41
220 81 x0.37 154 x0.7 255 x1.16 381 x1.73 525 x2.39
230 89 x0.39 164 x0.71 268 x1.16 397 x1.73 544 x2.36
240 96 x0.4 174 x0.72 280 x1.17 412 x1.72 561 x2.34
250 103 x0.41 184 x0.73 293 x1.17 427 x1.71 579 x2.32
260 111 x0.43 193 x0.74 305 x1.17 442 x1.7 596 x2.29
270 118 x0.44 203 x0.75 317 x1.17 456 x1.69 613 x2.27
280 125 x0.45 212 x0.76 329 x1.17 470 x1.68 629 x2.25
290 132 x0.46 222 x0.76 340 x1.17 484 x1.67 645 x2.22
300 139 x0.46 231 x0.77 351 x1.17 497 x1.66 660 x2.2
310 146 x0.47 240 x0.77 362 x1.17 510 x1.65 675 x2.18
All 42 103 196 319 463

These male standards were last updated August and are based on 1,000 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 11 x0.11 51 x0.51 119 x1.19 211 x2.11
110 0 17 x0.16 64 x0.58 139 x1.26 237 x2.16
120 2 x0.02 25 x0.21 77 x0.64 158 x1.32 262 x2.19
130 4 x0.03 33 x0.25 90 x0.7 177 x1.36 287 x2.2
140 8 x0.05 41 x0.29 104 x0.74 196 x1.4 310 x2.21
150 12 x0.08 49 x0.33 117 x0.78 214 x1.42 333 x2.22
160 16 x0.1 58 x0.36 130 x0.81 231 x1.45 355 x2.22
170 21 x0.12 67 x0.39 143 x0.84 248 x1.46 376 x2.21
180 26 x0.14 76 x0.42 156 x0.87 265 x1.47 396 x2.2
190 31 x0.16 84 x0.44 169 x0.89 282 x1.48 416 x2.19
200 36 x0.18 93 x0.47 181 x0.9 297 x1.49 436 x2.18
210 42 x0.2 102 x0.49 193 x0.92 313 x1.49 454 x2.16
220 48 x0.22 111 x0.5 205 x0.93 328 x1.49 473 x2.15
230 53 x0.23 120 x0.52 217 x0.94 343 x1.49 491 x2.13
240 59 x0.25 128 x0.53 229 x0.95 358 x1.49 508 x2.12
250 65 x0.26 137 x0.55 240 x0.96 372 x1.49 525 x2.1
260 71 x0.27 145 x0.56 251 x0.97 386 x1.48 542 x2.08
All 5 37 104 204 332

These female standards were last updated August and are based on 352 filtered lifts.

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

What is my exact level?

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

Strength Level Calculator

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 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises

Exercise Comparisons

Compare good morning versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Front Squat Barbell Curl Bent Over Row Incline Bench Press Romanian Deadlift Hex Bar Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press