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 17 x0.16 53 x0.48 111 x1.01 190 x1.73 285 x2.59
120 23 x0.19 62 x0.52 124 x1.03 207 x1.73 307 x2.56
130 28 x0.22 71 x0.55 137 x1.05 224 x1.72 327 x2.52
140 34 x0.25 81 x0.58 150 x1.07 240 x1.72 346 x2.47
150 40 x0.27 90 x0.6 162 x1.08 256 x1.7 365 x2.43
160 46 x0.29 98 x0.62 174 x1.09 271 x1.69 383 x2.39
170 52 x0.31 107 x0.63 185 x1.09 285 x1.68 400 x2.35
180 58 x0.32 116 x0.64 197 x1.09 299 x1.66 416 x2.31
190 65 x0.34 124 x0.65 208 x1.09 312 x1.64 432 x2.27
200 71 x0.35 133 x0.66 218 x1.09 325 x1.63 447 x2.24
210 76 x0.36 141 x0.67 229 x1.09 338 x1.61 462 x2.2
220 82 x0.37 149 x0.68 239 x1.09 350 x1.59 476 x2.17
230 88 x0.38 156 x0.68 249 x1.08 362 x1.57 490 x2.13
240 94 x0.39 164 x0.68 258 x1.08 374 x1.56 504 x2.1
250 100 x0.4 172 x0.69 268 x1.07 385 x1.54 517 x2.07
260 105 x0.41 179 x0.69 277 x1.06 396 x1.52 530 x2.04
270 111 x0.41 186 x0.69 286 x1.06 407 x1.51 542 x2.01
280 116 x0.42 193 x0.69 295 x1.05 417 x1.49 554 x1.98
290 122 x0.42 200 x0.69 303 x1.05 428 x1.47 566 x1.95
300 127 x0.42 207 x0.69 312 x1.04 438 x1.46 578 x1.93
310 133 x0.43 214 x0.69 320 x1.03 447 x1.44 589 x1.9
All 51 110 195 304 430

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 7 x0.08 27 x0.3 61 x0.68 109 x1.21 168 x1.87
100 10 x0.1 32 x0.32 69 x0.69 119 x1.19 181 x1.81
110 13 x0.12 37 x0.34 76 x0.69 129 x1.17 192 x1.75
120 16 x0.13 42 x0.35 83 x0.69 138 x1.15 203 x1.7
130 19 x0.14 47 x0.36 90 x0.69 147 x1.13 214 x1.65
140 22 x0.16 52 x0.37 96 x0.69 155 x1.11 224 x1.6
150 25 x0.17 56 x0.37 103 x0.68 163 x1.09 233 x1.56
160 28 x0.17 61 x0.38 109 x0.68 170 x1.07 242 x1.51
170 31 x0.18 65 x0.38 114 x0.67 178 x1.04 251 x1.48
180 34 x0.19 69 x0.38 120 x0.67 185 x1.03 259 x1.44
190 37 x0.19 73 x0.39 125 x0.66 191 x1.01 267 x1.41
200 40 x0.2 77 x0.39 131 x0.65 198 x0.99 275 x1.37
210 42 x0.2 81 x0.39 136 x0.65 204 x0.97 282 x1.34
220 45 x0.21 85 x0.39 141 x0.64 210 x0.96 289 x1.31
230 48 x0.21 89 x0.39 146 x0.63 216 x0.94 296 x1.29
240 51 x0.21 93 x0.39 150 x0.63 222 x0.92 303 x1.26
250 53 x0.21 96 x0.38 155 x0.62 227 x0.91 309 x1.24
260 56 x0.21 100 x0.38 159 x0.61 233 x0.89 316 x1.21
All 20 51 97 159 232

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.

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 Sumo Deadlift (experimental) Preacher Curl (experimental) 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 Single Leg Squat (experimental) 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 Overhead Squat (experimental) 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 Hammer Curl (experimental) 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 Sumo Deadlift Preacher Curl T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension

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