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.

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 x0.14 51 x0.46 109 x0.99 189 x1.72 286 x2.6
120 21 x0.18 60 x0.5 123 x1.02 207 x1.73 308 x2.57
130 27 x0.21 70 x0.54 136 x1.05 225 x1.73 330 x2.54
140 33 x0.23 79 x0.57 149 x1.07 241 x1.72 350 x2.5
150 39 x0.26 89 x0.59 162 x1.08 258 x1.72 369 x2.46
160 45 x0.28 98 x0.61 174 x1.09 273 x1.71 388 x2.42
170 51 x0.3 107 x0.63 187 x1.1 288 x1.7 406 x2.39
180 58 x0.32 116 x0.64 198 x1.1 303 x1.68 423 x2.35
190 64 x0.34 125 x0.66 210 x1.1 317 x1.67 440 x2.31
200 70 x0.35 133 x0.67 221 x1.1 331 x1.65 456 x2.28
210 76 x0.36 142 x0.68 232 x1.1 344 x1.64 471 x2.25
220 83 x0.38 150 x0.68 242 x1.1 357 x1.62 487 x2.21
230 89 x0.39 158 x0.69 253 x1.1 369 x1.61 501 x2.18
240 95 x0.39 166 x0.69 263 x1.1 382 x1.59 515 x2.15
250 101 x0.4 174 x0.7 273 x1.09 394 x1.57 529 x2.12
260 107 x0.41 182 x0.7 283 x1.09 405 x1.56 543 x2.09
270 112 x0.42 190 x0.7 292 x1.08 417 x1.54 556 x2.06
280 118 x0.42 197 x0.7 301 x1.08 428 x1.53 569 x2.03
290 124 x0.43 205 x0.71 311 x1.07 439 x1.51 581 x2
300 130 x0.43 212 x0.71 319 x1.06 449 x1.5 593 x1.98
310 135 x0.44 219 x0.71 328 x1.06 459 x1.48 605 x1.95
All 50 109 196 308 438

These male standards were last updated 8 hours ago and are based on 4,000 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 7 x0.08 27 x0.3 61 x0.68 109 x1.21 167 x1.85
100 10 x0.1 32 x0.32 69 x0.69 119 x1.19 179 x1.79
110 13 x0.12 37 x0.34 76 x0.69 129 x1.17 191 x1.74
120 16 x0.14 43 x0.35 83 x0.69 138 x1.15 202 x1.69
130 19 x0.15 47 x0.36 90 x0.69 146 x1.13 213 x1.64
140 22 x0.16 52 x0.37 97 x0.69 155 x1.11 223 x1.59
150 26 x0.17 57 x0.38 103 x0.69 163 x1.09 233 x1.55
160 29 x0.18 61 x0.38 109 x0.68 170 x1.07 242 x1.51
170 32 x0.19 66 x0.39 115 x0.68 178 x1.05 250 x1.47
180 35 x0.19 70 x0.39 121 x0.67 185 x1.03 259 x1.44
190 38 x0.2 74 x0.39 126 x0.66 192 x1.01 267 x1.4
200 41 x0.2 79 x0.39 132 x0.66 198 x0.99 274 x1.37
210 44 x0.21 83 x0.39 137 x0.65 205 x0.97 282 x1.34
220 46 x0.21 86 x0.39 142 x0.64 211 x0.96 289 x1.31
230 49 x0.21 90 x0.39 147 x0.64 217 x0.94 296 x1.29
240 52 x0.22 94 x0.39 151 x0.63 222 x0.93 303 x1.26
250 55 x0.22 98 x0.39 156 x0.62 228 x0.91 309 x1.24
260 57 x0.22 101 x0.39 161 x0.62 233 x0.9 316 x1.21
All 21 52 98 160 232

These female standards were last updated 8 hours 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 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