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Good Morning Strength Standards

Calculate Your Good Morning Strength Level

Enter your sex, bodyweight, age, and good morning set weight to estimate your strength level. Use 1 rep for a true 1RM, or enter the reps completed for a multi-rep set.

Sex

Bodyweight

Age

Performance

Reps completed

Your strength level

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Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Male Good Morning Standards

Male Good Morning Strength Standards

Strength Level	Weight
Beginner	60 lb
Novice	115 lb
Intermediate	190 lb
Advanced	280 lb
Elite	390 lb

Male Good Morning Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	2.25x

Male Good Morning Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	20 lb	50 lb	95 lb	160 lb	235 lb
120 lb	25 lb	60 lb	110 lb	180 lb	260 lb
130 lb	30 lb	70 lb	125 lb	195 lb	280 lb
140 lb	40 lb	80 lb	135 lb	210 lb	300 lb
150 lb	45 lb	90 lb	150 lb	230 lb	315 lb
160 lb	50 lb	100 lb	165 lb	245 lb	335 lb
170 lb	60 lb	110 lb	175 lb	260 lb	350 lb
180 lb	65 lb	115 lb	185 lb	270 lb	370 lb
190 lb	75 lb	125 lb	200 lb	285 lb	385 lb
200 lb	80 lb	135 lb	210 lb	300 lb	400 lb
210 lb	85 lb	145 lb	220 lb	315 lb	415 lb
220 lb	95 lb	155 lb	230 lb	325 lb	430 lb
230 lb	100 lb	160 lb	240 lb	340 lb	445 lb
240 lb	105 lb	170 lb	255 lb	350 lb	460 lb
250 lb	115 lb	180 lb	265 lb	360 lb	470 lb
260 lb	120 lb	185 lb	275 lb	375 lb	485 lb
270 lb	125 lb	195 lb	280 lb	385 lb	500 lb
280 lb	135 lb	205 lb	290 lb	395 lb	510 lb
290 lb	140 lb	210 lb	300 lb	405 lb	525 lb
300 lb	145 lb	220 lb	310 lb	420 lb	535 lb
310 lb	150 lb	225 lb	320 lb	430 lb	545 lb

Male Good Morning Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	50 lb	95 lb	160 lb	240 lb	330 lb
20	55 lb	110 lb	185 lb	275 lb	380 lb
25	60 lb	115 lb	190 lb	280 lb	390 lb
30	60 lb	115 lb	190 lb	280 lb	390 lb
35	60 lb	115 lb	190 lb	280 lb	390 lb
40	60 lb	115 lb	190 lb	280 lb	390 lb
45	55 lb	105 lb	180 lb	265 lb	370 lb
50	50 lb	100 lb	165 lb	250 lb	345 lb
55	45 lb	90 lb	155 lb	230 lb	320 lb
60	45 lb	85 lb	140 lb	210 lb	290 lb
65	40 lb	75 lb	125 lb	190 lb	265 lb
70	35 lb	70 lb	115 lb	170 lb	235 lb
75	30 lb	60 lb	100 lb	155 lb	210 lb
80	30 lb	55 lb	90 lb	135 lb	190 lb
85	25 lb	50 lb	80 lb	120 lb	170 lb
90	20 lb	45 lb	75 lb	110 lb	150 lb

Female Good Morning Standards

Female Good Morning Strength Standards

Strength Level	Weight
Beginner	35 lb
Novice	60 lb
Intermediate	100 lb
Advanced	145 lb
Elite	200 lb

Female Good Morning Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.45x
Intermediate	0.70x
Advanced	1.05x
Elite	1.40x

Female Good Morning Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	25 lb	45 lb	80 lb	120 lb	170 lb
100 lb	25 lb	50 lb	85 lb	125 lb	175 lb
110 lb	30 lb	55 lb	90 lb	130 lb	180 lb
120 lb	30 lb	55 lb	90 lb	135 lb	185 lb
130 lb	30 lb	60 lb	95 lb	140 lb	190 lb
140 lb	35 lb	60 lb	100 lb	145 lb	195 lb
150 lb	35 lb	65 lb	105 lb	150 lb	200 lb
160 lb	40 lb	65 lb	105 lb	155 lb	205 lb
170 lb	40 lb	70 lb	110 lb	155 lb	210 lb
180 lb	40 lb	70 lb	110 lb	160 lb	215 lb
190 lb	45 lb	75 lb	115 lb	165 lb	215 lb
200 lb	45 lb	75 lb	115 lb	165 lb	220 lb
210 lb	45 lb	80 lb	120 lb	170 lb	225 lb
220 lb	50 lb	80 lb	120 lb	170 lb	230 lb
230 lb	50 lb	80 lb	125 lb	175 lb	230 lb
240 lb	50 lb	85 lb	125 lb	175 lb	235 lb
250 lb	55 lb	85 lb	130 lb	180 lb	235 lb
260 lb	55 lb	85 lb	130 lb	180 lb	240 lb

Female Good Morning Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	30 lb	55 lb	85 lb	125 lb	170 lb
20	35 lb	60 lb	100 lb	145 lb	195 lb
25	35 lb	60 lb	100 lb	145 lb	200 lb
30	35 lb	60 lb	100 lb	145 lb	200 lb
35	35 lb	60 lb	100 lb	145 lb	200 lb
40	35 lb	60 lb	100 lb	145 lb	200 lb
45	30 lb	60 lb	95 lb	140 lb	190 lb
50	30 lb	55 lb	90 lb	130 lb	175 lb
55	30 lb	50 lb	80 lb	120 lb	165 lb
60	25 lb	45 lb	75 lb	110 lb	150 lb
65	20 lb	40 lb	65 lb	100 lb	135 lb
70	20 lb	35 lb	60 lb	90 lb	120 lb
75	20 lb	35 lb	55 lb	80 lb	110 lb
80	15 lb	30 lb	50 lb	70 lb	95 lb
85	15 lb	25 lb	45 lb	65 lb	85 lb
90	10 lb	25 lb	40 lb	55 lb	75 lb

What the Strength Levels Mean

Beginner

Stronger than roughly 5% of lifters. This level represents someone who is still relatively new to the exercise but has practiced it consistently enough to develop proper technique. They understand the basic mechanics of the movement and can perform it with proper form and control through a full range of motion.

Novice

Stronger than roughly 20% of lifters. This level represents someone who has moved beyond the beginner stage and has trained the exercise consistently for around six months. They have developed reliable technique, greater control of the movement, and a foundation of strength that comes from regular practice.

Intermediate

Stronger than roughly 50% of lifters. This level represents someone with significant experience training the exercise, typically around two years or more. They have developed solid strength, consistent technique, and a strong understanding of the movement through sustained and progressive training.

Advanced

Stronger than roughly 80% of lifters. This level represents a highly experienced lifter who has spent several years consistently training and improving the exercise. They have developed a high level of strength and technical proficiency that generally requires more than five years of focused training to achieve.

Elite

Stronger than roughly 95% of lifters. This level represents an exceptionally strong and highly experienced lifter who has spent years developing the exercise to a very high standard. They rank among the strongest people performing the movement and have reached a level of strength that may be competitive in strength sports.

Related Strength Standards

These standards are comparative benchmarks, not requirements for safe or effective training. Individual performance can vary with technique, equipment, range of motion, training history, and testing conditions.