Good Morning Standards (kg)

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)
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Male Good Morning Standards (kg)

BW Beg. Nov. Int. Adv. Elite
60 9 x0.15 28 x0.47 59 x0.98 102 x1.69 153 x2.55
65 12 x0.19 33 x0.51 67 x1.03 112 x1.72 165 x2.54
70 15 x0.22 39 x0.55 74 x1.06 121 x1.73 177 x2.53
75 19 x0.25 44 x0.59 82 x1.09 131 x1.74 188 x2.51
80 22 x0.28 49 x0.62 89 x1.11 140 x1.75 199 x2.49
85 26 x0.31 55 x0.64 96 x1.13 148 x1.75 209 x2.46
90 30 x0.33 60 x0.66 103 x1.14 157 x1.74 219 x2.44
95 33 x0.35 65 x0.68 109 x1.15 165 x1.74 229 x2.41
100 37 x0.37 70 x0.7 116 x1.16 173 x1.73 239 x2.39
105 41 x0.39 75 x0.72 122 x1.17 181 x1.72 248 x2.36
110 44 x0.4 80 x0.73 129 x1.17 189 x1.72 257 x2.33
115 48 x0.42 85 x0.74 135 x1.17 196 x1.71 265 x2.31
120 52 x0.43 90 x0.75 141 x1.17 203 x1.69 274 x2.28
125 55 x0.44 94 x0.76 147 x1.17 210 x1.68 282 x2.26
130 59 x0.45 99 x0.76 152 x1.17 217 x1.67 290 x2.23
135 62 x0.46 104 x0.77 158 x1.17 224 x1.66 298 x2.21
140 66 x0.47 108 x0.77 164 x1.17 231 x1.65 305 x2.18

These male standards 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 (kg)

BW Beg. Nov. Int. Adv. Elite
40 1 x0.02 2 x0.05 16 x0.4 43 x1.08 81 x2.03
45 0 x0 5 x0.11 22 x0.5 53 x1.18 95 x2.11
50 0 x0 8 x0.16 29 x0.58 63 x1.26 108 x2.16
55 1 x0.02 12 x0.21 36 x0.65 73 x1.32 120 x2.19
60 2 x0.04 16 x0.26 42 x0.71 82 x1.37 132 x2.21
65 4 x0.06 20 x0.3 49 x0.75 91 x1.41 144 x2.22
70 6 x0.09 24 x0.34 56 x0.8 100 x1.43 155 x2.22
75 8 x0.11 28 x0.38 62 x0.83 109 x1.45 166 x2.21
80 11 x0.13 33 x0.41 69 x0.86 118 x1.47 176 x2.21
85 13 x0.16 37 x0.44 75 x0.88 126 x1.48 186 x2.19
90 16 x0.18 42 x0.46 81 x0.9 134 x1.49 196 x2.18
95 19 x0.2 46 x0.48 87 x0.92 142 x1.49 206 x2.16
100 22 x0.22 50 x0.5 93 x0.93 149 x1.49 215 x2.15
105 25 x0.23 55 x0.52 99 x0.94 157 x1.49 224 x2.13
110 28 x0.25 59 x0.54 105 x0.95 164 x1.49 232 x2.11
115 31 x0.27 63 x0.55 111 x0.96 171 x1.49 241 x2.09
120 33 x0.28 68 x0.56 116 x0.97 178 x1.48 249 x2.08

These female standards are based on 352 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 3,724,000 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