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 10,000 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 16 x0.14 51 x0.46 109 x0.99 189 x1.72 286 x2.6
120 21 x0.18 60 x0.5 123 x1.02 207 x1.73 308 x2.57
130 27 x0.21 70 x0.54 136 x1.05 224 x1.73 329 x2.53
140 33 x0.24 79 x0.57 149 x1.07 241 x1.72 349 x2.49
150 39 x0.26 89 x0.59 162 x1.08 257 x1.71 368 x2.45
160 45 x0.28 98 x0.61 174 x1.09 272 x1.7 387 x2.42
170 52 x0.3 107 x0.63 186 x1.1 287 x1.69 404 x2.38
180 58 x0.32 116 x0.64 198 x1.1 302 x1.68 421 x2.34
190 64 x0.34 124 x0.65 209 x1.1 316 x1.66 438 x2.31
200 70 x0.35 133 x0.66 220 x1.1 329 x1.65 454 x2.27
210 76 x0.36 141 x0.67 231 x1.1 343 x1.63 469 x2.23
220 82 x0.37 150 x0.68 242 x1.1 355 x1.61 484 x2.2
230 88 x0.38 158 x0.69 252 x1.09 368 x1.6 499 x2.17
240 94 x0.39 166 x0.69 262 x1.09 380 x1.58 513 x2.14
250 100 x0.4 174 x0.69 272 x1.09 392 x1.57 527 x2.11
260 106 x0.41 181 x0.7 281 x1.08 403 x1.55 540 x2.08
270 112 x0.41 189 x0.7 291 x1.08 414 x1.53 553 x2.05
280 118 x0.42 196 x0.7 300 x1.07 425 x1.52 566 x2.02
290 123 x0.43 203 x0.7 309 x1.06 436 x1.5 578 x1.99
300 129 x0.43 211 x0.7 318 x1.06 447 x1.49 590 x1.97
310 135 x0.43 218 x0.7 326 x1.05 457 x1.47 602 x1.94
All 50 109 196 307 436

These male standards were last updated a week ago and are based on 4,000 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 28 x0.31 62 x0.69 109 x1.21 166 x1.85
100 11 x0.11 33 x0.33 70 x0.7 119 x1.19 179 x1.79
110 14 x0.13 38 x0.35 77 x0.7 129 x1.17 190 x1.73
120 17 x0.14 43 x0.36 84 x0.7 138 x1.15 201 x1.68
130 20 x0.16 48 x0.37 91 x0.7 146 x1.12 211 x1.62
140 23 x0.17 53 x0.38 97 x0.69 154 x1.1 221 x1.58
150 26 x0.18 58 x0.38 103 x0.69 162 x1.08 230 x1.53
160 29 x0.18 62 x0.39 109 x0.68 169 x1.06 239 x1.49
170 32 x0.19 66 x0.39 115 x0.67 176 x1.04 247 x1.45
180 35 x0.2 70 x0.39 120 x0.67 183 x1.02 255 x1.42
190 38 x0.2 75 x0.39 125 x0.66 190 x1 263 x1.38
200 41 x0.21 79 x0.39 131 x0.65 196 x0.98 271 x1.35
210 44 x0.21 82 x0.39 136 x0.65 202 x0.96 278 x1.32
220 47 x0.21 86 x0.39 141 x0.64 208 x0.95 285 x1.29
230 49 x0.22 90 x0.39 145 x0.63 214 x0.93 291 x1.27
240 52 x0.22 94 x0.39 150 x0.62 219 x0.91 298 x1.24
250 55 x0.22 97 x0.39 154 x0.62 225 x0.9 304 x1.22
260 57 x0.22 101 x0.39 159 x0.61 230 x0.88 310 x1.19
All 22 52 98 158 229

These female standards were last updated a week 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + 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

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