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)

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.

Female Good Morning Standards (lb)

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.

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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + More Exercises

Exercise Comparisons

Compare good morning versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension