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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 25,000 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 x0.16 53 x0.48 109 x0.99 186 x1.69 278 x2.52
120 24 x0.2 62 x0.52 123 x1.02 203 x1.69 299 x2.49
130 30 x0.23 72 x0.55 136 x1.04 220 x1.69 319 x2.45
140 36 x0.25 81 x0.58 148 x1.06 236 x1.68 338 x2.41
150 42 x0.28 90 x0.6 161 x1.07 251 x1.67 356 x2.38
160 48 x0.3 99 x0.62 172 x1.08 266 x1.66 374 x2.34
170 54 x0.32 108 x0.63 184 x1.08 280 x1.65 391 x2.3
180 60 x0.34 117 x0.65 195 x1.08 294 x1.63 407 x2.26
190 66 x0.35 125 x0.66 206 x1.08 307 x1.62 423 x2.23
200 73 x0.36 133 x0.67 217 x1.08 320 x1.6 438 x2.19
210 79 x0.37 141 x0.67 227 x1.08 333 x1.59 453 x2.16
220 85 x0.38 150 x0.68 237 x1.08 345 x1.57 467 x2.12
230 91 x0.39 157 x0.68 247 x1.07 357 x1.55 481 x2.09
240 96 x0.4 165 x0.69 257 x1.07 369 x1.54 494 x2.06
250 102 x0.41 173 x0.69 266 x1.06 380 x1.52 507 x2.03
260 108 x0.42 180 x0.69 275 x1.06 391 x1.5 520 x2
270 114 x0.42 187 x0.69 284 x1.05 402 x1.49 532 x1.97
280 119 x0.43 195 x0.69 293 x1.05 412 x1.47 544 x1.94
290 125 x0.43 202 x0.7 302 x1.04 422 x1.46 556 x1.92
300 130 x0.43 208 x0.69 310 x1.03 432 x1.44 567 x1.89
310 136 x0.44 215 x0.69 319 x1.03 442 x1.43 579 x1.87
All 54 111 195 301 423

These male standards were last updated 3 days ago and are based on 10,000 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 12 x0.14 34 x0.38 68 x0.75 113 x1.26 167 x1.86
100 15 x0.15 38 x0.38 74 x0.74 121 x1.21 177 x1.77
110 18 x0.16 43 x0.39 80 x0.73 129 x1.17 186 x1.69
120 21 x0.17 47 x0.39 85 x0.71 136 x1.13 194 x1.62
130 23 x0.18 51 x0.39 91 x0.7 142 x1.09 202 x1.56
140 26 x0.18 54 x0.39 96 x0.68 148 x1.06 210 x1.5
150 28 x0.19 58 x0.39 100 x0.67 154 x1.03 217 x1.44
160 31 x0.19 61 x0.38 105 x0.66 160 x1 223 x1.4
170 33 x0.19 65 x0.38 109 x0.64 165 x0.97 230 x1.35
180 35 x0.2 68 x0.38 114 x0.63 171 x0.95 236 x1.31
190 38 x0.2 71 x0.37 118 x0.62 176 x0.92 242 x1.27
200 40 x0.2 74 x0.37 122 x0.61 180 x0.9 247 x1.24
210 42 x0.2 77 x0.37 125 x0.6 185 x0.88 253 x1.2
220 44 x0.2 80 x0.36 129 x0.59 189 x0.86 258 x1.17
230 46 x0.2 83 x0.36 133 x0.58 194 x0.84 263 x1.14
240 48 x0.2 86 x0.36 136 x0.57 198 x0.82 268 x1.12
250 50 x0.2 88 x0.35 139 x0.56 202 x0.81 273 x1.09
260 52 x0.2 91 x0.35 143 x0.55 206 x0.79 277 x1.07
All 25 54 96 151 215

These female standards were last updated 3 days ago and are based on 3,000 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 Press 11,432,000 lifts Deadlift 6,768,000 lifts Squat 6,632,000 lifts Shoulder Press 1,720,000 lifts Barbell Curl 825,000 lifts Military Press 222,000 lifts Incline Bench Press 343,000 lifts Front Squat 548,000 lifts Bent Over Row 537,000 lifts Hex Bar Deadlift 262,000 lifts Sumo Deadlift 89,000 lifts Hip Thrust 130,000 lifts Romanian Deadlift 139,000 lifts EZ Bar Curl 10,000 lifts Rack Pull 32,000 lifts Close Grip Bench Press 40,000 lifts Decline Bench Press 66,000 lifts Lying Tricep Extension 60,000 lifts Preacher Curl 28,000 lifts T-Bar Row 67,000 lifts Pendlay Row 45,000 lifts Seated Shoulder Press 33,000 lifts Barbell Shrug 96,000 lifts Stiff Legged Deadlift 14,000 lifts Box Squat 19,000 lifts Upright Row 44,000 lifts Floor Press 12,000 lifts Bulgarian Split Squat 10,000 lifts Tricep Extension 45,000 lifts Barbell Lunge 11,000 lifts Good Morning 25,000 lifts Zercher Squat 9,000 lifts Wrist Curl 10,000 lifts Split Squat 5,000 lifts Reverse Barbell Curl 1,000 lifts Landmine Squat 3,000 lifts Reverse Grip Bench Press 991 lifts Reverse Wrist Curl 3,000 lifts

Bodyweight

Pull Ups 937,000 lifts Push Ups 451,000 lifts Dips 376,000 lifts Chin Ups 209,000 lifts Sit Ups 52,000 lifts Bodyweight Squat 33,000 lifts Muscle Ups 50,000 lifts Handstand Push Ups 10,000 lifts Burpees 10,000 lifts Diamond Pushups 2,000 lifts One Arm Push Ups 13,000 lifts Lunge 7,000 lifts Crunches 30,000 lifts Single Leg Squat 16,000 lifts One Arm Pull Ups 2,000 lifts Hanging Leg Raise 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Toes To Bar 885 lifts Back Extension 1,000 lifts Glute Ham Raise 422 lifts Russian Twist 1,000 lifts Glute Bridge 906 lifts Lying Leg Raise 743 lifts Inverted Row 818 lifts

Olympic

Power Clean 410,000 lifts Clean and Jerk 153,000 lifts Snatch 156,000 lifts Clean 121,000 lifts Hang Clean 3,000 lifts Push Press 106,000 lifts Power Snatch 8,000 lifts Clean and Press 106,000 lifts Overhead Squat 15,000 lifts Push Jerk 15,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 804,000 lifts Dumbbell Curl 639,000 lifts Dumbbell Shoulder Press 400,000 lifts Incline Dumbbell Bench Press 193,000 lifts Dumbbell Row 156,000 lifts Dumbbell Lateral Raise 192,000 lifts Dumbbell Hammer Curl 45,000 lifts Dumbbell Bulgarian Split Squat 18,000 lifts Goblet Squat 26,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Tricep Extension 40,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Lunge 41,000 lifts Dumbbell Fly 49,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Arnold Press 15,000 lifts Dumbbell Concentration Curl 30,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Tricep Kickback 1,000 lifts Chest Supported Dumbbell Row 1,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Front Raise 37,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

Sled Leg Press 319,000 lifts Chest Press 66,000 lifts Horizontal Leg Press 182,000 lifts Leg Extension 110,000 lifts Machine Shoulder Press 29,000 lifts Calf Raise 62,000 lifts Pec Deck Fly 20,000 lifts Seated Leg Curl 44,000 lifts Lying Leg Curl 34,000 lifts Vertical Leg Press 17,000 lifts Seated Calf Raise 10,000 lifts Hack Squat 15,000 lifts Hip Abduction 10,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 252,000 lifts Tricep Pushdown 77,000 lifts Seated Cable Row 43,000 lifts Tricep Rope Pushdown 54,000 lifts Cable Fly 12,000 lifts Cable Curl 2,000 lifts Face Pull 13,000 lifts Cable Crunch 905 lifts Cable Lateral Raise 1,000 lifts One Arm Cable Curl 782 lifts Cable Pull Through 495 lifts + More Exercises

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Exercise Comparisons

Compare good morning versus one of the following exercises:

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