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 5,000 lifts by Strength Level users.

Go to gender: ♂ Male ♀ Female

Select your weight unit: Kilograms (kg) Pounds (lb)

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Male Good Morning Standards (lb)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
120	22 x0.18	61 x0.51	123 x1.02	206 x1.71	305 x2.54
130	28 x0.21	71 x0.54	136 x1.05	223 x1.72	326 x2.51
140	34 x0.24	80 x0.57	150 x1.07	240 x1.71	346 x2.47
150	40 x0.27	90 x0.6	162 x1.08	256 x1.71	366 x2.44
160	47 x0.29	99 x0.62	175 x1.09	272 x1.7	385 x2.4
170	53 x0.31	108 x0.64	187 x1.1	287 x1.69	403 x2.37
180	60 x0.33	118 x0.65	199 x1.11	302 x1.68	420 x2.33
190	66 x0.35	126 x0.67	211 x1.11	316 x1.66	437 x2.3
200	72 x0.36	135 x0.68	222 x1.11	330 x1.65	453 x2.27
210	79 x0.38	144 x0.69	233 x1.11	343 x1.64	469 x2.23
220	85 x0.39	152 x0.69	244 x1.11	356 x1.62	484 x2.2
230	91 x0.4	161 x0.7	254 x1.11	369 x1.6	499 x2.17
240	98 x0.41	169 x0.7	265 x1.1	381 x1.59	513 x2.14
250	104 x0.41	177 x0.71	275 x1.1	394 x1.57	527 x2.11
260	110 x0.42	185 x0.71	284 x1.09	405 x1.56	541 x2.08
270	116 x0.43	193 x0.71	294 x1.09	417 x1.54	554 x2.05
280	122 x0.43	200 x0.72	303 x1.08	428 x1.53	567 x2.02
290	128 x0.44	208 x0.72	313 x1.08	439 x1.51	579 x2
300	133 x0.44	215 x0.72	322 x1.07	450 x1.5	591 x1.97
310	139 x0.45	222 x0.72	331 x1.07	460 x1.48	604 x1.95
All	51	110	196	307	435

These male 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.

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
100	9 x0.09	32 x0.31	69 x0.69	121 x1.21	184 x1.84
110	12 x0.11	37 x0.33	77 x0.7	131 x1.19	197 x1.79
120	15 x0.13	42 x0.35	84 x0.7	141 x1.17	208 x1.74
130	18 x0.14	47 x0.36	91 x0.7	150 x1.15	219 x1.69
140	21 x0.15	52 x0.37	98 x0.7	158 x1.13	230 x1.64
150	24 x0.16	57 x0.38	104 x0.7	167 x1.11	240 x1.6
160	28 x0.17	61 x0.38	111 x0.69	175 x1.09	249 x1.56
170	31 x0.18	66 x0.39	117 x0.69	182 x1.07	258 x1.52
180	34 x0.19	70 x0.39	123 x0.68	190 x1.05	267 x1.48
190	37 x0.19	74 x0.39	128 x0.68	197 x1.04	275 x1.45
200	40 x0.2	79 x0.39	134 x0.67	203 x1.02	284 x1.42
210	43 x0.2	83 x0.39	139 x0.66	210 x1	291 x1.39
220	46 x0.21	87 x0.39	144 x0.66	216 x0.98	299 x1.36
230	48 x0.21	91 x0.39	149 x0.65	223 x0.97	306 x1.33
240	51 x0.21	95 x0.39	154 x0.64	229 x0.95	313 x1.3
250	54 x0.22	98 x0.39	159 x0.64	235 x0.94	320 x1.28
260	57 x0.22	102 x0.39	164 x0.63	240 x0.92	327 x1.26
All	20	51	99	163	239

These female standards were last updated 14 hours ago and are based on 1,000 filtered lifts.

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

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

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.