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 17,000 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 x0.17 54 x0.49 112 x1.02 191 x1.74 286 x2.6
120 24 x0.2 63 x0.53 125 x1.04 208 x1.73 307 x2.56
130 29 x0.23 73 x0.56 138 x1.06 224 x1.73 326 x2.51
140 35 x0.25 82 x0.58 150 x1.07 240 x1.72 345 x2.47
150 41 x0.28 90 x0.6 162 x1.08 255 x1.7 363 x2.42
160 47 x0.3 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 x1.09 297 x1.65 413 x2.3
190 65 x0.34 124 x0.66 207 x1.09 311 x1.63 429 x2.26
200 71 x0.36 133 x0.66 217 x1.09 323 x1.62 444 x2.22
210 77 x0.37 141 x0.67 228 x1.08 336 x1.6 458 x2.18
220 83 x0.38 148 x0.67 237 x1.08 348 x1.58 472 x2.15
230 88 x0.38 156 x0.68 247 x1.07 359 x1.56 486 x2.11
240 94 x0.39 163 x0.68 257 x1.07 371 x1.54 499 x2.08
250 100 x0.4 171 x0.68 266 x1.06 382 x1.53 512 x2.05
260 105 x0.4 178 x0.68 275 x1.06 392 x1.51 524 x2.02
270 111 x0.41 185 x0.69 283 x1.05 403 x1.49 536 x1.99
280 116 x0.41 192 x0.69 292 x1.04 413 x1.47 548 x1.96
290 121 x0.42 199 x0.69 300 x1.04 423 x1.46 559 x1.93
300 127 x0.42 206 x0.69 309 x1.03 433 x1.44 571 x1.9
310 132 x0.42 212 x0.68 317 x1.02 442 x1.43 582 x1.88
All 52 110 194 302 427

These male standards were last updated a week ago and are based on 6,000 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 8 x0.09 29 x0.32 63 x0.7 110 x1.22 167 x1.86
100 11 x0.11 34 x0.34 70 x0.7 119 x1.19 179 x1.79
110 14 x0.13 38 x0.35 77 x0.7 128 x1.17 190 x1.73
120 17 x0.14 43 x0.36 83 x0.69 137 x1.14 200 x1.67
130 20 x0.15 48 x0.37 90 x0.69 145 x1.11 210 x1.61
140 23 x0.16 52 x0.37 96 x0.68 152 x1.09 219 x1.56
150 25 x0.17 56 x0.37 101 x0.68 160 x1.06 228 x1.52
160 28 x0.18 60 x0.38 107 x0.67 167 x1.04 236 x1.47
170 31 x0.18 64 x0.38 112 x0.66 173 x1.02 244 x1.43
180 34 x0.19 68 x0.38 117 x0.65 180 x1 251 x1.4
190 37 x0.19 72 x0.38 122 x0.64 186 x0.98 259 x1.36
200 39 x0.2 76 x0.38 127 x0.64 192 x0.96 266 x1.33
210 42 x0.2 80 x0.38 132 x0.63 197 x0.94 272 x1.3
220 44 x0.2 83 x0.38 136 x0.62 203 x0.92 279 x1.27
230 47 x0.2 87 x0.38 141 x0.61 208 x0.91 285 x1.24
240 49 x0.21 90 x0.37 145 x0.6 214 x0.89 291 x1.21
250 52 x0.21 93 x0.37 149 x0.6 219 x0.87 297 x1.19
260 54 x0.21 96 x0.37 153 x0.59 224 x0.86 303 x1.16
All 21 51 96 156 226

These female standards were last updated a week 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.

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Cable

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Exercise Comparisons

Compare good morning versus one of the following exercises:

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

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