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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 24,000 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 x0.48 110 x1 186 x1.69 279 x2.53
120 24 x0.2 62 x0.52 123 x1.02 204 x1.7 300 x2.5
130 29 x0.23 72 x0.55 136 x1.04 220 x1.69 320 x2.46
140 35 x0.25 81 x0.58 148 x1.06 236 x1.69 339 x2.42
150 41 x0.28 90 x0.6 161 x1.07 251 x1.68 357 x2.38
160 48 x0.3 99 x0.62 172 x1.08 266 x1.66 375 x2.34
170 54 x0.32 108 x0.63 184 x1.08 280 x1.65 392 x2.3
180 60 x0.33 116 x0.65 195 x1.08 294 x1.63 408 x2.27
190 66 x0.35 125 x0.66 206 x1.08 308 x1.62 424 x2.23
200 72 x0.36 133 x0.66 216 x1.08 320 x1.6 439 x2.19
210 78 x0.37 141 x0.67 227 x1.08 333 x1.59 453 x2.16
220 84 x0.38 149 x0.68 237 x1.08 345 x1.57 467 x2.12
230 90 x0.39 157 x0.68 247 x1.07 357 x1.55 481 x2.09
240 96 x0.4 164 x0.68 256 x1.07 369 x1.54 495 x2.06
250 101 x0.41 172 x0.69 266 x1.06 380 x1.52 508 x2.03
260 107 x0.41 179 x0.69 275 x1.06 391 x1.5 520 x2
270 113 x0.42 187 x0.69 284 x1.05 401 x1.49 533 x1.97
280 118 x0.42 194 x0.69 293 x1.04 412 x1.47 545 x1.94
290 124 x0.43 201 x0.69 301 x1.04 422 x1.46 556 x1.92
300 129 x0.43 208 x0.69 310 x1.03 432 x1.44 568 x1.89
310 134 x0.43 214 x0.69 318 x1.03 442 x1.42 579 x1.87
All 53 111 194 301 424

These male standards were last updated a week ago and are based on 9,000 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 x0.13 33 x0.36 66 x0.74 112 x1.24 166 x1.84
100 14 x0.14 37 x0.37 73 x0.73 120 x1.2 176 x1.76
110 17 x0.16 42 x0.38 79 x0.72 128 x1.16 186 x1.69
120 20 x0.17 46 x0.38 85 x0.71 135 x1.13 194 x1.62
130 23 x0.17 50 x0.39 90 x0.69 142 x1.09 203 x1.56
140 25 x0.18 54 x0.39 96 x0.68 149 x1.06 211 x1.51
150 28 x0.19 58 x0.39 101 x0.67 155 x1.03 218 x1.46
160 31 x0.19 62 x0.38 106 x0.66 161 x1.01 225 x1.41
170 33 x0.19 65 x0.38 110 x0.65 167 x0.98 232 x1.37
180 36 x0.2 69 x0.38 115 x0.64 173 x0.96 239 x1.33
190 38 x0.2 72 x0.38 119 x0.63 178 x0.94 245 x1.29
200 40 x0.2 75 x0.38 123 x0.62 183 x0.91 251 x1.25
210 43 x0.2 78 x0.37 127 x0.61 188 x0.89 257 x1.22
220 45 x0.2 82 x0.37 131 x0.6 193 x0.88 262 x1.19
230 47 x0.21 85 x0.37 135 x0.59 197 x0.86 268 x1.16
240 50 x0.21 87 x0.36 139 x0.58 202 x0.84 273 x1.14
250 52 x0.21 90 x0.36 142 x0.57 206 x0.82 278 x1.11
260 54 x0.21 93 x0.36 146 x0.56 210 x0.81 283 x1.09
All 24 53 96 152 216

These female standards were last updated a week 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 10,548,000 lifts Squat 6,134,000 lifts Deadlift 6,209,000 lifts Shoulder Press 1,549,000 lifts Military Press 165,000 lifts Barbell Curl 764,000 lifts Incline Bench Press 313,000 lifts Bent Over Row 486,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 70,000 lifts Hip Thrust 117,000 lifts Romanian Deadlift 128,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Decline Bench Press 61,000 lifts Rack Pull 26,000 lifts Tricep Extension 42,000 lifts Seated Shoulder Press 597 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Barbell Shrug 71,000 lifts Box Squat 16,000 lifts T-Bar Row 47,000 lifts Zercher Squat 7,000 lifts Floor Press 10,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Bulgarian Split Squat 8,000 lifts Stiff Legged Deadlift 12,000 lifts Wrist Curl 8,000 lifts Upright Row 42,000 lifts Good Morning 24,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 152 lifts Reverse Barbell Curl 184 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Overhead Squat 12,000 lifts Clean and Press 104,000 lifts Hang Clean 490 lifts Power Snatch 6,000 lifts Push Jerk 14,000 lifts Thruster 17,000 lifts

Dumbbell

Dumbbell Bench Press 704,000 lifts Dumbbell Curl 571,000 lifts Dumbbell Shoulder Press 343,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Dumbbell Tricep Extension 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Arnold Press 12,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Lunge 37,000 lifts Dumbbell Front Raise 35,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Romanian Deadlift 493 lifts Dumbbell Tricep Kickback 267 lifts Dumbbell Concentration Curl 28,000 lifts Incline Dumbbell Curl 7,000 lifts Incline Dumbbell Fly 15,000 lifts Dumbbell Floor Press 330 lifts Dumbbell Pullover 6,000 lifts Decline Dumbbell Bench Press 4,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts

Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 232,000 lifts Tricep Pushdown 69,000 lifts Seated Cable Row 35,000 lifts Tricep Rope Pushdown 49,000 lifts Cable Curl 362 lifts Face Pull 11,000 lifts Cable Fly 10,000 lifts Cable Lateral Raise 238 lifts Cable Pull Through 57 lifts One Arm Cable Curl 84 lifts Cable Crunch 113 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 Barbell Curl Incline Bench Press Bent Over Row Front Squat Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Decline Bench Press Rack Pull Tricep Extension Seated Shoulder Press Pendlay Row Lying Tricep Extension Barbell Shrug Box Squat T-Bar Row Zercher Squat Floor Press Preacher Curl Barbell Lunge Bulgarian Split Squat Stiff Legged Deadlift Wrist Curl Upright Row Split Squat Reverse Grip Bench Press Reverse Barbell Curl Reverse Wrist Curl Landmine Squat

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