Good Morning Standards (kg)

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 (kg)

BW Beg. Nov. Int. Adv. Elite
60 12 x0.2 32 x0.53 63 x1.04 104 x1.73 153 x2.55
65 15 x0.23 37 x0.56 69 x1.07 113 x1.73 164 x2.52
70 18 x0.26 42 x0.6 76 x1.09 121 x1.73 174 x2.49
75 22 x0.29 47 x0.62 83 x1.11 130 x1.73 184 x2.45
80 25 x0.31 51 x0.64 89 x1.12 138 x1.72 193 x2.42
85 28 x0.33 56 x0.66 96 x1.12 145 x1.71 203 x2.38
90 32 x0.35 61 x0.68 102 x1.13 153 x1.7 211 x2.35
95 35 x0.37 66 x0.69 108 x1.13 160 x1.69 220 x2.32
100 38 x0.38 70 x0.7 113 x1.13 167 x1.67 228 x2.28
105 42 x0.4 75 x0.71 119 x1.13 174 x1.66 236 x2.25
110 45 x0.41 79 x0.72 125 x1.13 181 x1.64 244 x2.22
115 48 x0.42 83 x0.72 130 x1.13 187 x1.63 252 x2.19
120 51 x0.43 87 x0.73 135 x1.13 194 x1.61 259 x2.16
125 55 x0.44 92 x0.73 140 x1.12 200 x1.6 266 x2.13
130 58 x0.44 96 x0.74 146 x1.12 206 x1.58 273 x2.1
135 61 x0.45 100 x0.74 150 x1.11 212 x1.57 280 x2.07
140 64 x0.46 104 x0.74 155 x1.11 217 x1.55 286 x2.04
All 22 49 90 142 204

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 (kg)

BW Beg. Nov. Int. Adv. Elite
40 1 x0.01 7 x0.19 23 x0.57 47 x1.17 77 x1.93
45 2 x0.04 10 x0.23 28 x0.62 54 x1.2 86 x1.92
50 3 x0.06 14 x0.27 33 x0.66 61 x1.21 95 x1.9
55 5 x0.08 17 x0.3 38 x0.68 67 x1.22 103 x1.87
60 6 x0.1 20 x0.33 42 x0.71 73 x1.22 111 x1.84
65 8 x0.12 23 x0.35 47 x0.72 79 x1.22 118 x1.82
70 10 x0.14 26 x0.37 51 x0.73 85 x1.21 125 x1.79
75 12 x0.16 29 x0.39 56 x0.74 91 x1.21 132 x1.76
80 14 x0.17 32 x0.4 60 x0.75 96 x1.2 138 x1.73
85 16 x0.19 35 x0.42 64 x0.75 101 x1.19 144 x1.7
90 18 x0.2 38 x0.43 68 x0.75 106 x1.18 150 x1.67
95 20 x0.21 41 x0.43 72 x0.76 111 x1.17 156 x1.64
100 22 x0.22 44 x0.44 76 x0.76 115 x1.15 161 x1.61
105 24 x0.23 47 x0.45 79 x0.75 120 x1.14 167 x1.59
110 26 x0.24 50 x0.45 83 x0.75 124 x1.13 172 x1.56
115 28 x0.24 52 x0.46 86 x0.75 129 x1.12 177 x1.54
120 30 x0.25 55 x0.46 90 x0.75 133 x1.11 182 x1.51
All 7 22 46 81 122

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