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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 based on 22,000 lifts by Strength Level users.

Select your 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
110 18 x0.16 53 x0.48 110 x1 187 x1.7 280 x2.54
120 23 x0.19 62 x0.52 123 x1.02 204 x1.7 301 x2.51
130 29 x0.22 72 x0.55 136 x1.05 221 x1.7 321 x2.47
140 35 x0.25 81 x0.58 149 x1.06 237 x1.69 340 x2.43
150 41 x0.28 90 x0.6 161 x1.07 252 x1.68 358 x2.39
160 47 x0.3 99 x0.62 173 x1.08 267 x1.67 376 x2.35
170 53 x0.31 108 x0.63 184 x1.08 281 x1.65 393 x2.31
180 60 x0.33 116 x0.65 195 x1.09 295 x1.64 409 x2.27
190 66 x0.35 125 x0.66 206 x1.09 308 x1.62 425 x2.24
200 72 x0.36 133 x0.66 217 x1.08 321 x1.61 440 x2.2
210 78 x0.37 141 x0.67 227 x1.08 334 x1.59 455 x2.17
220 84 x0.38 149 x0.68 237 x1.08 346 x1.57 469 x2.13
230 90 x0.39 157 x0.68 247 x1.07 358 x1.56 483 x2.1
240 95 x0.4 164 x0.69 257 x1.07 370 x1.54 496 x2.07
250 101 x0.4 172 x0.69 266 x1.06 381 x1.52 509 x2.04
260 107 x0.41 179 x0.69 275 x1.06 392 x1.51 522 x2.01
270 113 x0.42 187 x0.69 284 x1.05 403 x1.49 534 x1.98
280 118 x0.42 194 x0.69 293 x1.05 413 x1.47 546 x1.95
290 124 x0.43 201 x0.69 302 x1.04 423 x1.46 558 x1.92
300 129 x0.43 208 x0.69 310 x1.03 433 x1.44 570 x1.9
310 134 x0.43 214 x0.69 318 x1.03 443 x1.43 581 x1.87
All 53 111 194 301 425

These male standards were last updated 14 hours ago and are based on 9,000 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
90 11 x0.12 32 x0.35 65 x0.73 111 x1.23 165 x1.84
100 14 x0.14 37 x0.37 72 x0.72 119 x1.19 176 x1.76
110 17 x0.15 41 x0.37 78 x0.71 127 x1.16 185 x1.69
120 19 x0.16 45 x0.38 84 x0.7 135 x1.12 194 x1.62
130 22 x0.17 50 x0.38 90 x0.69 142 x1.09 203 x1.56
140 25 x0.18 54 x0.38 95 x0.68 149 x1.06 211 x1.51
150 28 x0.18 57 x0.38 100 x0.67 155 x1.03 219 x1.46
160 30 x0.19 61 x0.38 105 x0.66 161 x1.01 226 x1.41
170 33 x0.19 65 x0.38 110 x0.65 167 x0.98 233 x1.37
180 35 x0.2 68 x0.38 115 x0.64 173 x0.96 239 x1.33
190 38 x0.2 72 x0.38 119 x0.63 178 x0.94 246 x1.29
200 40 x0.2 75 x0.38 123 x0.62 183 x0.92 252 x1.26
210 43 x0.2 78 x0.37 127 x0.61 188 x0.9 258 x1.23
220 45 x0.2 81 x0.37 131 x0.6 193 x0.88 263 x1.2
230 47 x0.2 84 x0.37 135 x0.59 198 x0.86 269 x1.17
240 49 x0.21 87 x0.36 139 x0.58 203 x0.84 274 x1.14
250 52 x0.21 90 x0.36 143 x0.57 207 x0.83 279 x1.12
260 54 x0.21 93 x0.36 146 x0.56 211 x0.81 284 x1.09
All 24 53 96 152 217

These female standards were last updated 14 hours ago and are based on 3,000 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 Press 9,916,000 lifts Squat 5,798,000 lifts Deadlift 5,879,000 lifts Shoulder Press 1,480,000 lifts Military Press 130,000 lifts Barbell Curl 731,000 lifts Incline Bench Press 287,000 lifts Front Squat 495,000 lifts Bent Over Row 463,000 lifts Sumo Deadlift 55,000 lifts Hex Bar Deadlift 190,000 lifts Hip Thrust 106,000 lifts Close Grip Bench Press 25,000 lifts Romanian Deadlift 119,000 lifts Decline Bench Press 57,000 lifts Rack Pull 21,000 lifts Preacher Curl 20,000 lifts Barbell Shrug 66,000 lifts Pendlay Row 37,000 lifts Stiff Legged Deadlift 9,000 lifts T-Bar Row 44,000 lifts Tricep Extension 39,000 lifts Floor Press 7,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Bulgarian Split Squat 6,000 lifts Upright Row 39,000 lifts Lying Tricep Extension 31,000 lifts Good Morning 22,000 lifts Zercher Squat 5,000 lifts Split Squat 3,000 lifts Wrist Curl 6,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 829,000 lifts Push Ups 393,000 lifts Dips 334,000 lifts Chin Ups 178,000 lifts Bodyweight Squat 22,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts Burpees 7,000 lifts Handstand Push Ups 7,000 lifts

Olympic

Power Clean 381,000 lifts Clean 111,000 lifts Snatch 143,000 lifts Push Press 96,000 lifts Clean and Jerk 139,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Clean and Press 102,000 lifts Push Jerk 13,000 lifts

Dumbbell

Dumbbell Bench Press 638,000 lifts Dumbbell Curl 532,000 lifts Dumbbell Shoulder Press 315,000 lifts Incline Dumbbell Bench Press 152,000 lifts Dumbbell Row 134,000 lifts Dumbbell Hammer Curl 29,000 lifts Dumbbell Lateral Raise 90,000 lifts Goblet Squat 15,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Tricep Extension 32,000 lifts Dumbbell Shrug 45,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Arnold Press 10,000 lifts Dumbbell Concentration Curl 26,000 lifts Dumbbell Lunge 34,000 lifts Incline Dumbbell Curl 6,000 lifts Dumbbell Front Raise 33,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Incline Dumbbell Fly 14,000 lifts Decline Dumbbell Bench Press 3,000 lifts

Machine

Sled Leg Press 258,000 lifts Horizontal Leg Press 151,000 lifts Chest Press 40,000 lifts Leg Extension 92,000 lifts Machine Shoulder Press 17,000 lifts Pec Deck Fly 12,000 lifts Vertical Leg Press 11,000 lifts Calf Raise 53,000 lifts Hack Squat 9,000 lifts Seated Leg Curl 37,000 lifts Seated Calf Raise 7,000 lifts Lying Leg Curl 28,000 lifts Hip Adduction 4,000 lifts Hip Abduction 6,000 lifts

Cable

Lat Pulldown 216,000 lifts Tricep Pushdown 63,000 lifts Seated Cable Row 28,000 lifts Tricep Rope Pushdown 46,000 lifts Cable Fly 8,000 lifts Face Pull 9,000 lifts + More Exercises

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Exercise Comparisons

Compare good morning versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Military Press Barbell Curl Incline Bench Press Front Squat Bent Over Row Sumo Deadlift Hex Bar Deadlift Hip Thrust Close Grip Bench Press Romanian Deadlift Decline Bench Press Rack Pull Preacher Curl Barbell Shrug Pendlay Row Stiff Legged Deadlift T-Bar Row Tricep Extension Floor Press Box Squat Barbell Lunge Bulgarian Split Squat Upright Row Lying Tricep Extension Zercher Squat Split Squat Wrist Curl Landmine Squat Reverse Wrist Curl

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