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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 50,000 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 53 x0.48 109 x0.99 185 x1.68 276 x2.51
120 24 x0.2 63 x0.52 123 x1.02 202 x1.69 297 x2.48
130 30 x0.23 72 x0.55 136 x1.04 219 x1.68 317 x2.44
140 36 x0.26 81 x0.58 148 x1.06 235 x1.68 336 x2.4
150 42 x0.28 91 x0.6 160 x1.07 250 x1.67 355 x2.36
160 49 x0.3 100 x0.62 172 x1.08 265 x1.66 372 x2.33
170 55 x0.32 108 x0.64 184 x1.08 280 x1.64 389 x2.29
180 61 x0.34 117 x0.65 195 x1.08 293 x1.63 406 x2.25
190 67 x0.35 126 x0.66 206 x1.09 307 x1.61 421 x2.22
200 73 x0.37 134 x0.67 217 x1.08 320 x1.6 436 x2.18
210 79 x0.38 142 x0.68 227 x1.08 332 x1.58 451 x2.15
220 85 x0.39 150 x0.68 237 x1.08 345 x1.57 465 x2.12
230 91 x0.4 158 x0.69 247 x1.08 356 x1.55 479 x2.08
240 97 x0.41 166 x0.69 257 x1.07 368 x1.53 493 x2.05
250 103 x0.41 173 x0.69 266 x1.07 379 x1.52 506 x2.02
260 109 x0.42 181 x0.7 276 x1.06 390 x1.5 518 x1.99
270 115 x0.42 188 x0.7 285 x1.05 401 x1.49 531 x1.97
280 120 x0.43 195 x0.7 294 x1.05 412 x1.47 543 x1.94
290 126 x0.43 202 x0.7 302 x1.04 422 x1.45 555 x1.91
300 131 x0.44 209 x0.7 311 x1.04 432 x1.44 566 x1.89
310 137 x0.44 216 x0.7 319 x1.03 442 x1.42 577 x1.86
All 54 112 195 300 422

These male standards were last updated 21 hours ago and are based on 11,000 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 13 x0.15 35 x0.39 69 x0.77 114 x1.27 168 x1.86
100 16 x0.16 40 x0.4 75 x0.75 122 x1.22 177 x1.77
110 19 x0.17 44 x0.4 81 x0.73 129 x1.17 186 x1.69
120 22 x0.18 48 x0.4 86 x0.72 136 x1.13 194 x1.61
130 24 x0.19 51 x0.4 91 x0.7 142 x1.09 201 x1.55
140 27 x0.19 55 x0.39 96 x0.69 148 x1.06 208 x1.49
150 29 x0.19 59 x0.39 101 x0.67 154 x1.03 215 x1.43
160 31 x0.2 62 x0.39 105 x0.66 159 x1 222 x1.38
170 34 x0.2 65 x0.38 109 x0.64 164 x0.97 228 x1.34
180 36 x0.2 68 x0.38 113 x0.63 169 x0.94 234 x1.3
190 38 x0.2 71 x0.38 117 x0.62 174 x0.92 239 x1.26
200 40 x0.2 74 x0.37 121 x0.6 179 x0.89 244 x1.22
210 42 x0.2 77 x0.37 125 x0.59 183 x0.87 250 x1.19
220 45 x0.2 80 x0.36 128 x0.58 187 x0.85 255 x1.16
230 47 x0.2 83 x0.36 131 x0.57 191 x0.83 259 x1.13
240 49 x0.2 85 x0.36 135 x0.56 195 x0.81 264 x1.1
250 50 x0.2 88 x0.35 138 x0.55 199 x0.8 268 x1.07
260 52 x0.2 90 x0.35 141 x0.54 203 x0.78 273 x1.05
All 26 55 97 151 213

These female standards were last updated 21 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.

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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 12,352,000 lifts Squat 7,135,000 lifts Deadlift 7,245,000 lifts Shoulder Press 1,808,000 lifts Military Press 270,000 lifts Incline Bench Press 405,000 lifts Barbell Curl 862,000 lifts Hex Bar Deadlift 293,000 lifts Front Squat 608,000 lifts Bent Over Row 567,000 lifts Sumo Deadlift 142,000 lifts Hip Thrust 171,000 lifts Romanian Deadlift 173,000 lifts EZ Bar Curl 47,000 lifts Close Grip Bench Press 74,000 lifts Barbell Shrug 102,000 lifts Seated Shoulder Press 38,000 lifts Decline Bench Press 92,000 lifts Preacher Curl 66,000 lifts Rack Pull 63,000 lifts Tricep Extension 69,000 lifts Pendlay Row 77,000 lifts T-Bar Row 71,000 lifts Box Squat 46,000 lifts Floor Press 39,000 lifts Bulgarian Split Squat 35,000 lifts Stiff Legged Deadlift 41,000 lifts Zercher Squat 37,000 lifts Upright Row 69,000 lifts Reverse Wrist Curl 27,000 lifts Barbell Lunge 36,000 lifts Lying Tricep Extension 63,000 lifts Good Morning 50,000 lifts Reverse Grip Bench Press 28,000 lifts Reverse Barbell Curl 23,000 lifts Split Squat 28,000 lifts Wrist Curl 35,000 lifts Landmine Squat 28,000 lifts

Bodyweight

Pull Ups 1,002,000 lifts Push Ups 489,000 lifts Dips 401,000 lifts Chin Ups 227,000 lifts Bodyweight Squat 40,000 lifts Sit Ups 57,000 lifts Muscle Ups 54,000 lifts Hanging Leg Raise 2,000 lifts Crunches 32,000 lifts Back Extension 2,000 lifts Neutral Grip Pull Ups 3,000 lifts Inverted Row 1,000 lifts Handstand Push Ups 12,000 lifts Diamond Pushups 4,000 lifts One Arm Push Ups 15,000 lifts One Arm Pull Ups 4,000 lifts Single Leg Squat 19,000 lifts Burpees 12,000 lifts Glute Bridge 2,000 lifts Lunge 9,000 lifts Russian Twist 2,000 lifts Toes To Bar 1,000 lifts Lying Leg Raise 1,000 lifts Glute Ham Raise 729 lifts

Olympic

Power Clean 456,000 lifts Snatch 191,000 lifts Clean and Jerk 187,000 lifts Clean 152,000 lifts Push Press 137,000 lifts Clean and Press 133,000 lifts Hang Clean 33,000 lifts Overhead Squat 43,000 lifts Power Snatch 34,000 lifts Push Jerk 41,000 lifts Thruster 46,000 lifts

Dumbbell

Dumbbell Bench Press 896,000 lifts Dumbbell Curl 692,000 lifts Dumbbell Shoulder Press 439,000 lifts Incline Dumbbell Bench Press 242,000 lifts Dumbbell Row 192,000 lifts Dumbbell Hammer Curl 77,000 lifts Dumbbell Lateral Raise 201,000 lifts Goblet Squat 57,000 lifts Dumbbell Bulgarian Split Squat 45,000 lifts Dumbbell Fly 77,000 lifts Dumbbell Shrug 79,000 lifts Dumbbell Tricep Extension 66,000 lifts Dumbbell Front Raise 60,000 lifts Dumbbell Lunge 69,000 lifts Arnold Press 43,000 lifts Dumbbell Romanian Deadlift 30,000 lifts Dumbbell Tricep Kickback 26,000 lifts Dumbbell Pullover 32,000 lifts Incline Dumbbell Curl 36,000 lifts Dumbbell Floor Press 27,000 lifts Dumbbell Concentration Curl 55,000 lifts Lying Dumbbell Tricep Extension 40,000 lifts Dumbbell Reverse Fly 28,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts

Machine

Sled Leg Press 413,000 lifts Horizontal Leg Press 226,000 lifts Chest Press 105,000 lifts Leg Extension 147,000 lifts Vertical Leg Press 94,000 lifts Hack Squat 45,000 lifts Machine Shoulder Press 59,000 lifts Pec Deck Fly 51,000 lifts Calf Raise 93,000 lifts Seated Leg Curl 73,000 lifts Hip Abduction 37,000 lifts Lying Leg Curl 64,000 lifts Seated Calf Raise 36,000 lifts Hip Adduction 33,000 lifts

Cable

Lat Pulldown 299,000 lifts Seated Cable Row 79,000 lifts Tricep Pushdown 107,000 lifts Tricep Rope Pushdown 81,000 lifts Face Pull 38,000 lifts Cable Fly 37,000 lifts Cable Curl 27,000 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 24,000 lifts Cable Crunch 25,000 lifts One Arm Cable Curl 23,000 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 Incline Bench Press Barbell Curl Hex Bar Deadlift Front Squat Bent Over Row Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Barbell Shrug Seated Shoulder Press Decline Bench Press Preacher Curl Rack Pull Tricep Extension Pendlay Row T-Bar Row Box Squat Floor Press Bulgarian Split Squat Stiff Legged Deadlift Zercher Squat Upright Row Reverse Wrist Curl Barbell Lunge Lying Tricep Extension Reverse Grip Bench Press Reverse Barbell Curl Split Squat Wrist Curl Landmine Squat

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