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 5,000 lifts by Strength Level users.

Go to 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
120 19 x0.16 57 x0.48 120 x1 206 x1.72 309 x2.57
130 25 x0.19 67 x0.52 135 x1.03 225 x1.73 332 x2.55
140 31 x0.22 78 x0.55 149 x1.06 243 x1.73 354 x2.53
150 38 x0.25 88 x0.58 162 x1.08 260 x1.73 375 x2.5
160 44 x0.28 97 x0.61 176 x1.1 277 x1.73 395 x2.47
170 51 x0.3 107 x0.63 189 x1.11 293 x1.73 414 x2.44
180 57 x0.32 117 x0.65 202 x1.12 309 x1.72 433 x2.41
190 64 x0.34 126 x0.67 214 x1.13 325 x1.71 451 x2.38
200 71 x0.35 136 x0.68 226 x1.13 339 x1.7 469 x2.34
210 78 x0.37 145 x0.69 238 x1.13 354 x1.69 486 x2.31
220 84 x0.38 154 x0.7 250 x1.13 368 x1.67 502 x2.28
230 91 x0.4 163 x0.71 261 x1.13 382 x1.66 519 x2.25
240 98 x0.41 172 x0.72 272 x1.13 395 x1.65 534 x2.23
250 104 x0.42 180 x0.72 283 x1.13 408 x1.63 549 x2.2
260 111 x0.43 189 x0.73 294 x1.13 421 x1.62 564 x2.17
270 117 x0.43 197 x0.73 304 x1.13 433 x1.61 578 x2.14
280 123 x0.44 206 x0.73 314 x1.12 446 x1.59 593 x2.12
290 130 x0.45 214 x0.74 324 x1.12 458 x1.58 606 x2.09
300 136 x0.45 222 x0.74 334 x1.11 469 x1.56 620 x2.07
310 142 x0.46 230 x0.74 344 x1.11 481 x1.55 633 x2.04
All 48 109 198 314 449

These male standards were last updated a month ago and are based on 2,000 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
100 4 x0.04 23 x0.23 62 x0.62 120 x1.2 192 x1.92
110 6 x0.06 30 x0.27 72 x0.66 133 x1.21 209 x1.9
120 10 x0.08 36 x0.3 82 x0.68 146 x1.22 225 x1.88
130 13 x0.1 42 x0.33 91 x0.7 159 x1.22 241 x1.85
140 17 x0.12 49 x0.35 101 x0.72 171 x1.22 255 x1.82
150 20 x0.14 55 x0.37 109 x0.73 183 x1.22 270 x1.8
160 24 x0.15 61 x0.38 118 x0.74 194 x1.21 283 x1.77
170 28 x0.17 67 x0.4 127 x0.75 205 x1.2 296 x1.74
180 32 x0.18 73 x0.41 135 x0.75 215 x1.19 309 x1.72
190 36 x0.19 79 x0.42 143 x0.75 225 x1.19 321 x1.69
200 40 x0.2 85 x0.43 151 x0.75 235 x1.18 333 x1.66
210 44 x0.21 91 x0.43 159 x0.76 245 x1.17 344 x1.64
220 48 x0.22 97 x0.44 166 x0.76 254 x1.15 355 x1.61
230 52 x0.23 103 x0.45 173 x0.75 263 x1.14 366 x1.59
240 56 x0.23 108 x0.45 181 x0.75 272 x1.13 376 x1.57
250 60 x0.24 113 x0.45 188 x0.75 280 x1.12 386 x1.55
260 64 x0.25 119 x0.46 195 x0.75 289 x1.11 396 x1.52
All 15 47 102 178 270

These female standards were last updated a month ago and are based on 701 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + 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