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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 20,000 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 54 x0.49 112 x1.01 190 x1.73 285 x2.59
120 24 x0.2 63 x0.53 125 x1.04 208 x1.73 306 x2.55
130 29 x0.23 72 x0.56 138 x1.06 224 x1.72 326 x2.51
140 35 x0.25 81 x0.58 150 x1.07 240 x1.71 345 x2.46
150 41 x0.27 90 x0.6 162 x1.08 255 x1.7 363 x2.42
160 47 x0.29 99 x0.62 174 x1.09 270 x1.69 381 x2.38
170 53 x0.31 108 x0.63 185 x1.09 284 x1.67 397 x2.34
180 59 x0.33 116 x0.65 196 x1.09 298 x1.65 414 x2.3
190 65 x0.34 125 x0.66 207 x1.09 311 x1.64 429 x2.26
200 71 x0.36 133 x0.66 218 x1.09 324 x1.62 444 x2.22
210 77 x0.37 141 x0.67 228 x1.09 336 x1.6 459 x2.18
220 83 x0.38 149 x0.68 238 x1.08 348 x1.58 473 x2.15
230 89 x0.39 156 x0.68 248 x1.08 360 x1.56 486 x2.11
240 94 x0.39 164 x0.68 257 x1.07 371 x1.55 500 x2.08
250 100 x0.4 171 x0.68 266 x1.07 382 x1.53 513 x2.05
260 105 x0.41 178 x0.69 275 x1.06 393 x1.51 525 x2.02
270 111 x0.41 186 x0.69 284 x1.05 404 x1.5 537 x1.99
280 116 x0.42 193 x0.69 293 x1.05 414 x1.48 549 x1.96
290 122 x0.42 199 x0.69 301 x1.04 424 x1.46 561 x1.93
300 127 x0.42 206 x0.69 310 x1.03 434 x1.45 572 x1.91
310 132 x0.43 213 x0.69 318 x1.02 444 x1.43 583 x1.88
All 52 111 195 303 428

These male standards were last updated 3 weeks ago and are based on 8,000 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 9 x0.1 30 x0.33 63 x0.7 109 x1.21 164 x1.82
100 12 x0.12 35 x0.35 70 x0.7 118 x1.18 175 x1.75
110 15 x0.14 39 x0.36 77 x0.7 127 x1.15 186 x1.69
120 18 x0.15 44 x0.37 83 x0.69 135 x1.13 196 x1.63
130 21 x0.16 49 x0.37 89 x0.69 143 x1.1 205 x1.58
140 24 x0.17 53 x0.38 95 x0.68 150 x1.07 214 x1.53
150 27 x0.18 57 x0.38 101 x0.67 157 x1.05 223 x1.48
160 30 x0.19 61 x0.38 106 x0.67 164 x1.03 231 x1.44
170 32 x0.19 65 x0.38 112 x0.66 170 x1 238 x1.4
180 35 x0.2 69 x0.38 117 x0.65 177 x0.98 246 x1.36
190 38 x0.2 73 x0.38 122 x0.64 183 x0.96 253 x1.33
200 41 x0.2 76 x0.38 126 x0.63 188 x0.94 259 x1.3
210 43 x0.21 80 x0.38 131 x0.62 194 x0.92 266 x1.27
220 46 x0.21 84 x0.38 135 x0.61 199 x0.91 272 x1.24
230 48 x0.21 87 x0.38 140 x0.61 205 x0.89 278 x1.21
240 51 x0.21 90 x0.38 144 x0.6 210 x0.87 284 x1.18
250 53 x0.21 93 x0.37 148 x0.59 215 x0.86 290 x1.16
260 56 x0.21 97 x0.37 152 x0.58 219 x0.84 295 x1.14
All 23 52 96 153 221

These female standards were last updated 3 weeks ago and are based on 2,000 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 9,194,000 lifts Squat 5,407,000 lifts Deadlift 5,495,000 lifts Shoulder Press 1,396,000 lifts Barbell Curl 690,000 lifts Military Press 89,000 lifts Front Squat 467,000 lifts Bent Over Row 436,000 lifts Incline Bench Press 256,000 lifts Hex Bar Deadlift 170,000 lifts Sumo Deadlift 40,000 lifts Hip Thrust 93,000 lifts Rack Pull 15,000 lifts Romanian Deadlift 107,000 lifts Close Grip Bench Press 18,000 lifts Decline Bench Press 51,000 lifts T-Bar Row 39,000 lifts Preacher Curl 14,000 lifts Pendlay Row 32,000 lifts Barbell Shrug 61,000 lifts Floor Press 5,000 lifts Lying Tricep Extension 28,000 lifts Stiff Legged Deadlift 6,000 lifts Box Squat 9,000 lifts Tricep Extension 36,000 lifts Upright Row 37,000 lifts Bulgarian Split Squat 4,000 lifts Wrist Curl 4,000 lifts Landmine Squat 1,000 lifts Barbell Lunge 4,000 lifts Good Morning 20,000 lifts Zercher Squat 4,000 lifts Split Squat 2,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 769,000 lifts Push Ups 359,000 lifts Chin Ups 159,000 lifts Dips 310,000 lifts Bodyweight Squat 14,000 lifts Sit Ups 41,000 lifts Muscle Ups 39,000 lifts Handstand Push Ups 5,000 lifts Single Leg Squat 9,000 lifts Crunches 23,000 lifts One Arm Push Ups 6,000 lifts Burpees 5,000 lifts Lunge 3,000 lifts

Olympic

Power Clean 365,000 lifts Clean and Jerk 131,000 lifts Clean 105,000 lifts Snatch 135,000 lifts Push Press 90,000 lifts Power Snatch 4,000 lifts Overhead Squat 8,000 lifts Clean and Press 100,000 lifts Push Jerk 11,000 lifts Thruster 14,000 lifts

Dumbbell

Dumbbell Bench Press 556,000 lifts Dumbbell Curl 479,000 lifts Dumbbell Shoulder Press 281,000 lifts Incline Dumbbell Bench Press 129,000 lifts Dumbbell Row 121,000 lifts Dumbbell Lateral Raise 81,000 lifts Dumbbell Hammer Curl 20,000 lifts Dumbbell Shrug 40,000 lifts Goblet Squat 10,000 lifts Dumbbell Fly 36,000 lifts Dumbbell Lunge 30,000 lifts Dumbbell Bulgarian Split Squat 8,000 lifts Dumbbell Tricep Extension 28,000 lifts Arnold Press 6,000 lifts Dumbbell Front Raise 30,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Pullover 3,000 lifts Dumbbell Concentration Curl 23,000 lifts Dumbbell Reverse Fly 2,000 lifts Incline Dumbbell Curl 4,000 lifts Incline Dumbbell Fly 13,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 228,000 lifts Chest Press 26,000 lifts Horizontal Leg Press 134,000 lifts Leg Extension 83,000 lifts Machine Shoulder Press 11,000 lifts Calf Raise 47,000 lifts Seated Leg Curl 33,000 lifts Lying Leg Curl 25,000 lifts Hack Squat 7,000 lifts Vertical Leg Press 7,000 lifts Pec Deck Fly 8,000 lifts Seated Calf Raise 4,000 lifts Hip Abduction 4,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 196,000 lifts Seated Cable Row 20,000 lifts Tricep Pushdown 55,000 lifts Tricep Rope Pushdown 41,000 lifts Cable Fly 5,000 lifts Face Pull 6,000 lifts + More Exercises

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Exercise Comparisons

Compare good morning versus one of the following exercises:

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

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