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 x0.15 51 x0.47 109 x0.99 189 x1.71 285 x2.59
120 22 x0.18 61 x0.51 123 x1.02 206 x1.72 306 x2.55
130 27 x0.21 70 x0.54 136 x1.05 223 x1.72 327 x2.51
140 33 x0.24 79 x0.57 149 x1.06 240 x1.71 347 x2.48
150 39 x0.26 89 x0.59 161 x1.07 255 x1.7 366 x2.44
160 45 x0.28 98 x0.61 173 x1.08 271 x1.69 384 x2.4
170 52 x0.3 106 x0.63 185 x1.09 285 x1.68 401 x2.36
180 58 x0.32 115 x0.64 197 x1.09 300 x1.66 418 x2.32
190 64 x0.34 124 x0.65 208 x1.09 313 x1.65 434 x2.28
200 70 x0.35 132 x0.66 219 x1.09 327 x1.63 450 x2.25
210 76 x0.36 141 x0.67 229 x1.09 340 x1.62 465 x2.21
220 82 x0.37 149 x0.68 240 x1.09 352 x1.6 480 x2.18
230 88 x0.38 157 x0.68 250 x1.09 364 x1.58 494 x2.15
240 94 x0.39 164 x0.69 259 x1.08 376 x1.57 508 x2.12
250 100 x0.4 172 x0.69 269 x1.08 388 x1.55 521 x2.08
260 105 x0.41 180 x0.69 279 x1.07 399 x1.53 534 x2.05
270 111 x0.41 187 x0.69 288 x1.07 410 x1.52 547 x2.03
280 117 x0.42 194 x0.69 297 x1.06 421 x1.5 559 x2
290 122 x0.42 202 x0.69 306 x1.05 431 x1.49 571 x1.97
300 128 x0.43 209 x0.7 314 x1.05 442 x1.47 583 x1.94
310 133 x0.43 215 x0.7 323 x1.04 452 x1.46 595 x1.92
All 50 109 194 304 432

These male standards were last updated 4 days ago and are based on 5,000 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 9 x0.11 30 x0.33 63 x0.7 110 x1.22 165 x1.83
100 12 x0.12 35 x0.35 71 x0.71 119 x1.19 177 x1.77
110 15 x0.14 40 x0.36 77 x0.7 128 x1.16 187 x1.7
120 18 x0.15 44 x0.37 84 x0.7 136 x1.13 197 x1.64
130 21 x0.16 49 x0.38 90 x0.69 144 x1.1 207 x1.59
140 24 x0.17 53 x0.38 96 x0.68 151 x1.08 215 x1.54
150 27 x0.18 57 x0.38 102 x0.68 158 x1.05 224 x1.49
160 30 x0.19 62 x0.38 107 x0.67 165 x1.03 232 x1.45
170 33 x0.19 65 x0.39 112 x0.66 171 x1.01 240 x1.41
180 35 x0.2 69 x0.39 117 x0.65 178 x0.99 247 x1.37
190 38 x0.2 73 x0.38 122 x0.64 184 x0.97 254 x1.34
200 41 x0.2 77 x0.38 127 x0.63 190 x0.95 261 x1.3
210 43 x0.21 80 x0.38 132 x0.63 195 x0.93 268 x1.27
220 46 x0.21 84 x0.38 136 x0.62 201 x0.91 274 x1.24
230 48 x0.21 87 x0.38 140 x0.61 206 x0.89 280 x1.22
240 51 x0.21 91 x0.38 144 x0.6 211 x0.88 286 x1.19
250 53 x0.21 94 x0.38 149 x0.59 216 x0.86 292 x1.17
260 56 x0.21 97 x0.37 153 x0.59 221 x0.85 297 x1.14
All 23 53 97 155 223

These female standards were last updated 4 days 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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