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 1 x0.01 28 x0.23 92 x0.77 194 x1.62 326 x2.72
130 5 x0.04 40 x0.31 114 x0.88 225 x1.73 366 x2.82
140 10 x0.07 54 x0.38 136 x0.97 256 x1.83 405 x2.9
150 17 x0.11 68 x0.45 159 x1.06 287 x1.91 444 x2.96
160 25 x0.16 83 x0.52 181 x1.13 317 x1.98 481 x3.01
170 34 x0.2 99 x0.58 204 x1.2 346 x2.04 517 x3.04
180 43 x0.24 115 x0.64 226 x1.26 376 x2.09 553 x3.07
190 53 x0.28 131 x0.69 249 x1.31 404 x2.13 588 x3.09
200 64 x0.32 147 x0.74 271 x1.35 432 x2.16 622 x3.11
210 75 x0.36 163 x0.78 293 x1.4 460 x2.19 655 x3.12
220 86 x0.39 180 x0.82 315 x1.43 487 x2.22 687 x3.12
230 97 x0.42 196 x0.85 336 x1.46 514 x2.24 719 x3.13
240 109 x0.45 213 x0.89 358 x1.49 540 x2.25 750 x3.12
250 121 x0.48 229 x0.92 379 x1.52 566 x2.27 780 x3.12
260 133 x0.51 245 x0.94 400 x1.54 592 x2.28 810 x3.12
270 145 x0.54 261 x0.97 420 x1.56 617 x2.28 839 x3.11
280 157 x0.56 277 x0.99 440 x1.57 641 x2.29 868 x3.1
290 169 x0.58 293 x1.01 460 x1.59 665 x2.29 896 x3.09
300 181 x0.6 309 x1.03 480 x1.6 689 x2.3 923 x3.08
310 193 x0.62 325 x1.05 500 x1.61 712 x2.3 950 x3.07

These male standards are based on 158 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 25 x0.25 48 x0.48 81 x0.81 121 x1.21 167 x1.67
110 27 x0.25 51 x0.47 85 x0.77 126 x1.15 173 x1.58
120 30 x0.25 54 x0.45 89 x0.74 131 x1.09 179 x1.49
130 32 x0.24 57 x0.44 92 x0.71 135 x1.04 184 x1.41
140 34 x0.24 60 x0.43 96 x0.68 139 x1 189 x1.35
150 36 x0.24 63 x0.42 99 x0.66 143 x0.95 193 x1.29
160 38 x0.23 65 x0.41 102 x0.64 147 x0.92 198 x1.23
170 39 x0.23 67 x0.4 105 x0.62 150 x0.88 202 x1.19
180 41 x0.23 70 x0.39 108 x0.6 154 x0.85 206 x1.14
190 43 x0.22 72 x0.38 110 x0.58 157 x0.83 209 x1.1
200 44 x0.22 74 x0.37 113 x0.56 160 x0.8 213 x1.06
210 46 x0.22 76 x0.36 115 x0.55 163 x0.78 216 x1.03
220 47 x0.22 78 x0.35 118 x0.54 166 x0.75 219 x1
230 49 x0.21 80 x0.35 120 x0.52 169 x0.73 223 x0.97
240 50 x0.21 82 x0.34 122 x0.51 171 x0.71 226 x0.94
250 52 x0.21 83 x0.33 124 x0.5 174 x0.69 229 x0.91
260 53 x0.2 85 x0.33 126 x0.49 176 x0.68 231 x0.89

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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 2,992,000 lifts Deadlift 1,795,000 lifts Squat 1,696,000 lifts Shoulder Press 473,000 lifts Barbell Curl 258,000 lifts Bent Over Row 164,000 lifts Front Squat 164,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 175,000 lifts Push Ups (experimental) Dips 70,000 lifts

Olympic

Power Clean 169,000 lifts Clean & Jerk 39,000 lifts Clean 26,000 lifts Snatch 36,000 lifts Push Press 25,000 lifts Clean & Press 71,000 lifts

Dumbbell

Dumbbell Bench Press 34,000 lifts Dumbbell Curl 30,000 lifts Dumbbell Shoulder Press 19,000 lifts Dumbbell Row 10,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown (experimental) Sled Leg Press (experimental) Horizontal Leg Press (experimental) + More Exercises