Skip to content

barbell seated good morning Strength Standards

Quick Answer barbell seated good morning

A 180 lb male with an Intermediate-level barbell seated good morning of 111 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 142 lbs (0.79x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

barbell seated good morning demonstration
Competition-Derived

How strong is your barbell seated good morning? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment barbell
Data Points 71 rows
Difficulty Advanced
Type Compound

Estimated Standards - Estimated from squat standards using a 0.38x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your barbell seated good morning?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

How Much Should You barbell seated good morning?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 28 43 63 87 113
120 33 50 71 96 123
130 38 56 78 104 133
140 43 62 85 112 142
150 48 67 92 120 150
160 52 73 98 128 159
170 57 79 105 135 167
180 62 84 111 142 175
190 66 89 117 149 182
200 71 94 123 155 190
210 75 99 128 162 196
220 79 104 134 168 203
230 84 109 139 174 210
240 87 114 145 180 217
250 92 118 150 185 223
260 95 123 155 191 229
270 100 127 160 196 235
280 103 131 165 202 241
290 107 136 169 207 247
300 111 140 174 212 252
310 114 144 179 217 258

How Does Age Affect barbell seated good morning Strength?

How barbell seated good morning standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 46 67 93 123 156
20 52 76 106 141 179
25 54 78 109 145 184
30 54 78 109 145 184
35 54 78 109 145 184
40 54 78 109 145 184
45 51 74 103 137 174
50 48 70 97 129 163
55 44 65 90 119 151
60 40 59 82 109 138
65 36 53 74 98 125
70 33 48 67 88 112
75 29 43 59 79 100
80 26 38 53 71 89
85 24 34 48 63 80
90 21 31 43 57 72

What Do barbell seated good morning Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the barbell seated good morning, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

Stronger than 20% of lifters. You can perform the barbell seated good morning with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Stronger than 50% of lifters. Your barbell seated good morning leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

Stronger than 80% of lifters. You have optimized your barbell seated good morning setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Stronger than 95% of lifters. Your barbell seated good morning is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your barbell seated good morning

Tier-specific training recommendations to move your barbell seated good morning to the next level.

Beginner → Novice Building Your Foundation
  • Train the barbell seated good morning 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the barbell seated good morning with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your barbell seated good morning in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform barbell seated good morning

["Sit on a bench with your feet flat on the ground and a barbell resting on your upper back.","Keep your back straight and your chest up.","Slowly hinge forward at the hips, lowering your torso towards the ground.","Pause for a moment at the bottom, then push through your heels to return to the starting position.","Repeat for the desired number of repetitions."]

Read the complete barbell seated good morning guide on FitnessVolt →

Where Do These barbell seated good morning Standards Come From?

These barbell seated good morning standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your barbell seated good morning Good for Your Weight?

Strength standards help you objectively measure your barbell seated good morning performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can barbell seated good morning 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" barbell seated good morning depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the barbell seated good morning within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE