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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 18,000 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 54 x0.49 111 x1.01 190 x1.72 284 x2.58
120 24 x0.2 63 x0.53 125 x1.04 207 x1.72 305 x2.54
130 30 x0.23 72 x0.56 138 x1.06 223 x1.72 325 x2.5
140 35 x0.25 82 x0.58 150 x1.07 239 x1.71 344 x2.46
150 41 x0.28 91 x0.6 162 x1.08 255 x1.7 362 x2.41
160 48 x0.3 99 x0.62 174 x1.09 269 x1.68 380 x2.37
170 54 x0.32 108 x0.64 185 x1.09 283 x1.67 396 x2.33
180 60 x0.33 117 x0.65 197 x1.09 297 x1.65 413 x2.29
190 66 x0.35 125 x0.66 207 x1.09 310 x1.63 428 x2.25
200 72 x0.36 133 x0.67 218 x1.09 323 x1.62 443 x2.22
210 78 x0.37 141 x0.67 228 x1.09 336 x1.6 458 x2.18
220 83 x0.38 149 x0.68 238 x1.08 348 x1.58 472 x2.15
230 89 x0.39 157 x0.68 248 x1.08 360 x1.56 486 x2.11
240 95 x0.4 164 x0.69 257 x1.07 371 x1.55 499 x2.08
250 101 x0.4 172 x0.69 267 x1.07 382 x1.53 512 x2.05
260 106 x0.41 179 x0.69 276 x1.06 393 x1.51 524 x2.02
270 112 x0.41 186 x0.69 285 x1.05 404 x1.5 537 x1.99
280 117 x0.42 193 x0.69 293 x1.05 414 x1.48 549 x1.96
290 123 x0.42 200 x0.69 302 x1.04 424 x1.46 560 x1.93
300 128 x0.43 207 x0.69 310 x1.03 434 x1.45 572 x1.91
310 133 x0.43 214 x0.69 318 x1.03 444 x1.43 583 x1.88
All 53 111 195 302 427

These male standards were last updated 3 days ago and are based on 7,000 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 10 x0.11 30 x0.33 64 x0.71 110 x1.22 166 x1.85
100 12 x0.12 35 x0.35 71 x0.71 119 x1.19 177 x1.77
110 15 x0.14 39 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 48 x0.37 90 x0.69 143 x1.1 206 x1.59
140 24 x0.17 53 x0.38 95 x0.68 150 x1.07 215 x1.54
150 26 x0.18 57 x0.38 101 x0.67 157 x1.05 223 x1.49
160 29 x0.18 61 x0.38 106 x0.66 164 x1.02 231 x1.44
170 32 x0.19 64 x0.38 111 x0.65 170 x1 238 x1.4
180 34 x0.19 68 x0.38 116 x0.64 176 x0.98 245 x1.36
190 37 x0.19 72 x0.38 121 x0.63 182 x0.96 252 x1.33
200 40 x0.2 75 x0.38 125 x0.63 188 x0.94 259 x1.29
210 42 x0.2 79 x0.38 130 x0.62 193 x0.92 265 x1.26
220 44 x0.2 82 x0.37 134 x0.61 198 x0.9 271 x1.23
230 47 x0.2 85 x0.37 138 x0.6 203 x0.88 277 x1.21
240 49 x0.21 89 x0.37 142 x0.59 208 x0.87 283 x1.18
250 52 x0.21 92 x0.37 146 x0.58 213 x0.85 289 x1.15
260 54 x0.21 95 x0.36 150 x0.58 218 x0.84 294 x1.13
All 22 52 96 154 221

These female standards were last updated 3 days 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 Press 8,623,000 lifts Squat 5,072,000 lifts Deadlift 5,168,000 lifts Shoulder Press 1,329,000 lifts Barbell Curl 657,000 lifts Military Press 55,000 lifts Incline Bench Press 230,000 lifts Hex Bar Deadlift 152,000 lifts Bent Over Row 415,000 lifts Front Squat 443,000 lifts Sumo Deadlift 28,000 lifts Hip Thrust 83,000 lifts Romanian Deadlift 98,000 lifts Close Grip Bench Press 12,000 lifts Preacher Curl 10,000 lifts T-Bar Row 35,000 lifts Rack Pull 9,000 lifts Barbell Shrug 57,000 lifts Pendlay Row 28,000 lifts Lying Tricep Extension 25,000 lifts Decline Bench Press 47,000 lifts Tricep Extension 33,000 lifts Stiff Legged Deadlift 4,000 lifts Box Squat 6,000 lifts Wrist Curl 3,000 lifts Upright Row 34,000 lifts Bulgarian Split Squat 3,000 lifts Zercher Squat 2,000 lifts Barbell Lunge 2,000 lifts Floor Press 3,000 lifts Reverse Wrist Curl 1,000 lifts Good Morning 18,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 719,000 lifts Push Ups 332,000 lifts Dips 291,000 lifts Chin Ups 143,000 lifts Bodyweight Squat 8,000 lifts Sit Ups 37,000 lifts One Arm Push Ups 4,000 lifts Muscle Ups 36,000 lifts Crunches 21,000 lifts Burpees 3,000 lifts Handstand Push Ups 3,000 lifts Single Leg Squat 7,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 351,000 lifts Clean and Jerk 125,000 lifts Snatch 130,000 lifts Clean 100,000 lifts Push Press 86,000 lifts Clean and Press 98,000 lifts Push Jerk 10,000 lifts Overhead Squat 5,000 lifts Power Snatch 2,000 lifts Thruster 13,000 lifts

Dumbbell

Dumbbell Bench Press 492,000 lifts Dumbbell Curl 439,000 lifts Dumbbell Shoulder Press 254,000 lifts Incline Dumbbell Bench Press 110,000 lifts Dumbbell Row 111,000 lifts Dumbbell Lateral Raise 74,000 lifts Dumbbell Hammer Curl 14,000 lifts Dumbbell Tricep Extension 24,000 lifts Dumbbell Fly 33,000 lifts Goblet Squat 6,000 lifts Dumbbell Shrug 37,000 lifts Dumbbell Lunge 27,000 lifts Dumbbell Concentration Curl 21,000 lifts Lying Dumbbell Tricep Extension 11,000 lifts Arnold Press 4,000 lifts Dumbbell Front Raise 28,000 lifts Incline Dumbbell Curl 2,000 lifts Dumbbell Bulgarian Split Squat 5,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Fly 12,000 lifts Dumbbell Reverse Fly 1,000 lifts Decline Dumbbell Bench Press 1,000 lifts

Machine

Sled Leg Press 206,000 lifts Chest Press 15,000 lifts Horizontal Leg Press 122,000 lifts Leg Extension 75,000 lifts Machine Shoulder Press 7,000 lifts Calf Raise 43,000 lifts Seated Leg Curl 30,000 lifts Seated Calf Raise 2,000 lifts Pec Deck Fly 5,000 lifts Vertical Leg Press 5,000 lifts Hack Squat 4,000 lifts Lying Leg Curl 23,000 lifts Hip Abduction 3,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 181,000 lifts Tricep Pushdown 49,000 lifts Seated Cable Row 13,000 lifts Tricep Rope Pushdown 38,000 lifts Cable Fly 3,000 lifts Face Pull 4,000 lifts + More Exercises

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Exercise Comparisons

Compare good morning versus one of the following exercises:

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

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