Good Morning Standards

Measured in lb

Good Morning strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Good Morning standards are based on 93,000 lifts by Strength Level users

How To Good Morning

♂ Male
♀ Female

Male Good Morning Standards (lb)

Strength Level	Weight
Beginner	52 lb
Novice	109 lb
Intermediate	192 lb
Advanced	298 lb
Elite	420 lb

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	1.00x
Advanced	1.75x
Elite	2.25x

How much should I be able to Good Morning? (lb)

What is the average Good Morning? The average Good Morning weight for a male lifter is 192 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Good Morning? Male beginners should aim to lift 52 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	17	52	107	183	274
120	23	61	121	200	295
130	29	70	134	217	315
140	35	79	146	233	335
150	41	88	158	248	353
160	47	97	170	263	370
170	53	106	182	277	387
180	59	115	193	291	404
190	65	123	204	304	419
200	71	131	214	317	434
210	77	140	225	330	449
220	83	148	235	342	463
230	89	155	245	354	477
240	95	163	254	366	491
250	101	171	264	377	504
260	106	178	273	388	516
270	112	185	282	398	529
280	118	192	291	409	541
290	123	199	299	419	552
300	129	206	308	429	564
310	134	213	316	439	575

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	93	163	253	357
20	51	107	187	290	409
25	52	109	192	298	420
30	52	109	192	298	420
35	52	109	192	298	420
40	52	109	192	298	420
45	50	104	182	282	398
50	46	97	171	265	374
55	43	90	158	245	346
60	39	82	144	224	316
65	35	74	130	202	285
70	32	67	117	181	256
75	28	60	105	162	229
80	25	53	94	145	205
85	23	48	84	130	183
90	21	43	76	117	165

Calculate Your Strength Level

Female Good Morning Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	26 lb
Novice	55 lb
Intermediate	96 lb
Advanced	149 lb
Elite	211 lb

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.40x
Intermediate	0.70x
Advanced	1.05x
Elite	1.50x

How much should I be able to Good Morning? (lb)

What is the average Good Morning? The average Good Morning weight for a female lifter is 96 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Good Morning? Female beginners should aim to lift 26 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	36	70	115	168
100	17	40	76	122	177
110	19	44	81	129	185
120	22	48	86	135	193
130	25	52	91	142	200
140	27	55	96	147	207
150	29	59	100	153	213
160	32	62	104	158	219
170	34	65	108	163	225
180	36	68	112	167	231
190	38	71	116	172	236
200	40	74	119	176	241
210	42	76	123	181	246
220	44	79	126	185	251
230	46	81	129	189	255
240	48	84	133	192	260
250	50	86	136	196	264
260	52	89	139	199	268

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	47	82	127	180
20	25	53	94	146	206
25	26	55	96	149	211
30	26	55	96	149	211
35	26	55	96	149	211
40	26	55	96	149	211
45	25	52	91	142	200
50	23	49	86	133	188
55	21	45	79	123	174
60	20	41	72	112	159
65	18	37	65	101	143
70	16	33	59	91	129
75	14	30	52	81	115
80	13	27	47	73	103
85	11	24	42	65	92
90	10	22	38	59	83

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	17	52	107	183	274
120	23	61	121	200	295
130	29	70	134	217	315
140	35	79	146	233	335
150	41	88	158	248	353
160	47	97	170	263	370
170	53	106	182	277	387
180	59	115	193	291	404
190	65	123	204	304	419
200	71	131	214	317	434
210	77	140	225	330	449
220	83	148	235	342	463
230	89	155	245	354	477
240	95	163	254	366	491
250	101	171	264	377	504
260	106	178	273	388	516
270	112	185	282	398	529
280	118	192	291	409	541
290	123	199	299	419	552
300	129	206	308	429	564
310	134	213	316	439	575

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	93	163	253	357
20	51	107	187	290	409
25	52	109	192	298	420
30	52	109	192	298	420
35	52	109	192	298	420
40	52	109	192	298	420
45	50	104	182	282	398
50	46	97	171	265	374
55	43	90	158	245	346
60	39	82	144	224	316
65	35	74	130	202	285
70	32	67	117	181	256
75	28	60	105	162	229
80	25	53	94	145	205
85	23	48	84	130	183
90	21	43	76	117	165

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	36	70	115	168
100	17	40	76	122	177
110	19	44	81	129	185
120	22	48	86	135	193
130	25	52	91	142	200
140	27	55	96	147	207
150	29	59	100	153	213
160	32	62	104	158	219
170	34	65	108	163	225
180	36	68	112	167	231
190	38	71	116	172	236
200	40	74	119	176	241
210	42	76	123	181	246
220	44	79	126	185	251
230	46	81	129	189	255
240	48	84	133	192	260
250	50	86	136	196	264
260	52	89	139	199	268

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	47	82	127	180
20	25	53	94	146	206
25	26	55	96	149	211
30	26	55	96	149	211
35	26	55	96	149	211
40	26	55	96	149	211
45	25	52	91	142	200
50	23	49	86	133	188
55	21	45	79	123	174
60	20	41	72	112	159
65	18	37	65	101	143
70	16	33	59	91	129
75	14	30	52	81	115
80	13	27	47	73	103
85	11	24	42	65	92
90	10	22	38	59	83

BW	Beg.	Nov.	Int.	Adv.	Elite
110	17	52	107	183	274
120	23	61	121	200	295
130	29	70	134	217	315
140	35	79	146	233	335
150	41	88	158	248	353
160	47	97	170	263	370
170	53	106	182	277	387
180	59	115	193	291	404
190	65	123	204	304	419
200	71	131	214	317	434
210	77	140	225	330	449
220	83	148	235	342	463
230	89	155	245	354	477
240	95	163	254	366	491
250	101	171	264	377	504
260	106	178	273	388	516
270	112	185	282	398	529
280	118	192	291	409	541
290	123	199	299	419	552
300	129	206	308	429	564
310	134	213	316	439	575

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	93	163	253	357
20	51	107	187	290	409
25	52	109	192	298	420
30	52	109	192	298	420
35	52	109	192	298	420
40	52	109	192	298	420
45	50	104	182	282	398
50	46	97	171	265	374
55	43	90	158	245	346
60	39	82	144	224	316
65	35	74	130	202	285
70	32	67	117	181	256
75	28	60	105	162	229
80	25	53	94	145	205
85	23	48	84	130	183
90	21	43	76	117	165

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	36	70	115	168
100	17	40	76	122	177
110	19	44	81	129	185
120	22	48	86	135	193
130	25	52	91	142	200
140	27	55	96	147	207
150	29	59	100	153	213
160	32	62	104	158	219
170	34	65	108	163	225
180	36	68	112	167	231
190	38	71	116	172	236
200	40	74	119	176	241
210	42	76	123	181	246
220	44	79	126	185	251
230	46	81	129	189	255
240	48	84	133	192	260
250	50	86	136	196	264
260	52	89	139	199	268

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	47	82	127	180
20	25	53	94	146	206
25	26	55	96	149	211
30	26	55	96	149	211
35	26	55	96	149	211
40	26	55	96	149	211
45	25	52	91	142	200
50	23	49	86	133	188
55	21	45	79	123	174
60	20	41	72	112	159
65	18	37	65	101	143
70	16	33	59	91	129
75	14	30	52	81	115
80	13	27	47	73	103
85	11	24	42	65	92
90	10	22	38	59	83

BW	Beg.	Nov.	Int.	Adv.	Elite
110	17	52	107	183	274
120	23	61	121	200	295
130	29	70	134	217	315
140	35	79	146	233	335
150	41	88	158	248	353
160	47	97	170	263	370
170	53	106	182	277	387
180	59	115	193	291	404
190	65	123	204	304	419
200	71	131	214	317	434
210	77	140	225	330	449
220	83	148	235	342	463
230	89	155	245	354	477
240	95	163	254	366	491
250	101	171	264	377	504
260	106	178	273	388	516
270	112	185	282	398	529
280	118	192	291	409	541
290	123	199	299	419	552
300	129	206	308	429	564
310	134	213	316	439	575

Age	Beg.	Nov.	Int.	Adv.	Elite
15	44	93	163	253	357
20	51	107	187	290	409
25	52	109	192	298	420
30	52	109	192	298	420
35	52	109	192	298	420
40	52	109	192	298	420
45	50	104	182	282	398
50	46	97	171	265	374
55	43	90	158	245	346
60	39	82	144	224	316
65	35	74	130	202	285
70	32	67	117	181	256
75	28	60	105	162	229
80	25	53	94	145	205
85	23	48	84	130	183
90	21	43	76	117	165

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	36	70	115	168
100	17	40	76	122	177
110	19	44	81	129	185
120	22	48	86	135	193
130	25	52	91	142	200
140	27	55	96	147	207
150	29	59	100	153	213
160	32	62	104	158	219
170	34	65	108	163	225
180	36	68	112	167	231
190	38	71	116	172	236
200	40	74	119	176	241
210	42	76	123	181	246
220	44	79	126	185	251
230	46	81	129	189	255
240	48	84	133	192	260
250	50	86	136	196	264
260	52	89	139	199	268

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	47	82	127	180
20	25	53	94	146	206
25	26	55	96	149	211
30	26	55	96	149	211
35	26	55	96	149	211
40	26	55	96	149	211
45	25	52	91	142	200
50	23	49	86	133	188
55	21	45	79	123	174
60	20	41	72	112	159
65	18	37	65	101	143
70	16	33	59	91	129
75	14	30	52	81	115
80	13	27	47	73	103
85	11	24	42	65	92
90	10	22	38	59	83