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barbell seated good morning strength standards

What is a good barbell seated good morning?

For a 180 lb male, an Intermediate barbell seated good morning is about 111 lb (0.62x bodyweight). Advanced starts around 142 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 111 lb Intermediate at 180 lb
Next tier 142 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer barbell seated good morning

A solid (Intermediate) barbell seated good morning for a 180 lb male is about 111 lb (0.62x bodyweight). Use the calculator below to convert your own barbell seated good morning into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 142 lb (0.79x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

barbell seated good morning demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Advanced
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your barbell seated good morning?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 111 lbs (0.62x bodyweight) on the barbell seated good morning ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted barbell seated good morning entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

111 lb Typical 1RM (Intermediate)
0.62x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You barbell seated good morning?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your barbell seated good morning Good?

A quick read on what counts as a good barbell seated good morning at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) barbell seated good morning is about 111 lb (0.62x bodyweight). Advanced lifters hit 142 lb (0.79x), and Elite is 175 lb (0.97x).

Women (140 lb): a good (Intermediate) barbell seated good morning is about 61 lb (0.44x bodyweight). Advanced lifters hit 84 lb (0.6x), and Elite is 110 lb (0.79x).

How Much Should You Be Able to barbell seated good morning?

Men: a 180 lb male should lift about 111 lb at an Intermediate level (a beginner target is around 62 lb).

Women: a 140 lb female should lift about 61 lb at an Intermediate level (a beginner target is around 26 lb).

By bodyweight (men): A 150 lb lifter lifts about 92 lb, and a 220 lb lifter lifts about 134 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 109 lb, while by age 50 the Intermediate standard is about 97 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

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.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 progress with the one rep max calculator →
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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your barbell seated good morning Good for Your Weight?

Use this page to compare your barbell seated good morning against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" barbell seated good morning depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the barbell seated good morning after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.