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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.

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Barbell Seated Good Morning Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.38. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Barbell Seated Good Morning standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Barbell Seated Good Morning Standards by Age

How the Barbell Seated Good Morning standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Barbell Seated Good Morning standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Barbell Seated Good Morning Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 111 lbs (0.62x bodyweight) on the Barbell Seated Good Morning is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Barbell Seated Good Morning Strength Levels Mean

Beginner

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

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

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

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

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

Barbell Seated Good Morning demonstration
Primary Muscles glutes
Equipment barbell
Difficulty Advanced
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Seated Good Morning table is the Squat table scaled by a fixed FitnessVolt ratio of 0.38 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell Seated Good Morning itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

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.
They are estimates from the FitnessVolt strength standards model. The Barbell Seated Good Morning table is the Squat table scaled by a fixed FitnessVolt ratio of 0.38 (confidence: medium). It is a set of targets, not a measured population.
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.

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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.