Good Morning Strength Standards for Men and Women
Discover how your Good Morning performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Good Morning Strength Level
Calculate Your Good Morning Strength
Good Morning Weight Standards
Compare your Good Morning performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 57 lbs |
| Novice | 114 lbs |
| Intermediate | 196 lbs |
| Advanced | 301 lbs |
| Elite | 421 lbs |
Good Morning Bodyweight Ratio Standards
See how your Good Morning strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.25 |
| Novice | 0.50 |
| Intermediate | 1.00 |
| Advanced | 1.75 |
| Elite | 2.25 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.20 |
| Novice | 0.40 |
| Intermediate | 0.70 |
| Advanced | 1.05 |
| Elite | 1.45 |
Good Morning Standards by Bodyweight
Find the Good Morning strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 22 lbs | 55 lbs | 109 lbs | 183 lbs | 271 lbs |
| 120 lbs | 27 lbs | 64 lbs | 122 lbs | 200 lbs | 293 lbs |
| 130 lbs | 33 lbs | 74 lbs | 136 lbs | 217 lbs | 313 lbs |
| 140 lbs | 39 lbs | 83 lbs | 148 lbs | 233 lbs | 333 lbs |
| 150 lbs | 45 lbs | 92 lbs | 161 lbs | 249 lbs | 351 lbs |
| 160 lbs | 52 lbs | 102 lbs | 173 lbs | 264 lbs | 369 lbs |
| 170 lbs | 58 lbs | 111 lbs | 185 lbs | 279 lbs | 387 lbs |
| 180 lbs | 64 lbs | 119 lbs | 196 lbs | 293 lbs | 403 lbs |
| 190 lbs | 71 lbs | 128 lbs | 208 lbs | 307 lbs | 420 lbs |
| 200 lbs | 77 lbs | 137 lbs | 219 lbs | 320 lbs | 435 lbs |
| 210 lbs | 83 lbs | 145 lbs | 229 lbs | 333 lbs | 450 lbs |
| 220 lbs | 89 lbs | 153 lbs | 240 lbs | 346 lbs | 465 lbs |
| 230 lbs | 96 lbs | 162 lbs | 250 lbs | 358 lbs | 479 lbs |
| 240 lbs | 102 lbs | 170 lbs | 260 lbs | 370 lbs | 493 lbs |
| 250 lbs | 108 lbs | 177 lbs | 270 lbs | 381 lbs | 506 lbs |
| 260 lbs | 114 lbs | 185 lbs | 279 lbs | 393 lbs | 519 lbs |
| 270 lbs | 120 lbs | 193 lbs | 288 lbs | 404 lbs | 532 lbs |
| 280 lbs | 125 lbs | 200 lbs | 297 lbs | 415 lbs | 545 lbs |
| 290 lbs | 131 lbs | 207 lbs | 306 lbs | 425 lbs | 557 lbs |
| 300 lbs | 137 lbs | 215 lbs | 315 lbs | 435 lbs | 569 lbs |
| 310 lbs | 143 lbs | 222 lbs | 324 lbs | 446 lbs | 580 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 21 lbs | 43 lbs | 75 lbs | 118 lbs | 169 lbs |
| 100 lbs | 24 lbs | 47 lbs | 81 lbs | 126 lbs | 178 lbs |
| 110 lbs | 26 lbs | 51 lbs | 87 lbs | 133 lbs | 186 lbs |
| 120 lbs | 29 lbs | 55 lbs | 92 lbs | 139 lbs | 193 lbs |
| 130 lbs | 32 lbs | 59 lbs | 97 lbs | 145 lbs | 201 lbs |
| 140 lbs | 34 lbs | 62 lbs | 101 lbs | 151 lbs | 207 lbs |
| 150 lbs | 37 lbs | 65 lbs | 106 lbs | 156 lbs | 214 lbs |
| 160 lbs | 39 lbs | 69 lbs | 110 lbs | 161 lbs | 220 lbs |
| 170 lbs | 41 lbs | 72 lbs | 114 lbs | 166 lbs | 226 lbs |
| 180 lbs | 44 lbs | 75 lbs | 118 lbs | 171 lbs | 231 lbs |
| 190 lbs | 46 lbs | 78 lbs | 122 lbs | 175 lbs | 236 lbs |
| 200 lbs | 48 lbs | 81 lbs | 125 lbs | 180 lbs | 241 lbs |
| 210 lbs | 50 lbs | 84 lbs | 129 lbs | 184 lbs | 246 lbs |
| 220 lbs | 52 lbs | 86 lbs | 132 lbs | 188 lbs | 251 lbs |
| 230 lbs | 54 lbs | 89 lbs | 135 lbs | 192 lbs | 255 lbs |
| 240 lbs | 56 lbs | 91 lbs | 138 lbs | 196 lbs | 260 lbs |
| 250 lbs | 58 lbs | 94 lbs | 141 lbs | 199 lbs | 264 lbs |
| 260 lbs | 60 lbs | 96 lbs | 144 lbs | 203 lbs | 268 lbs |
Good Morning Standards by Age
Discover how Good Morning strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 50 lbs | 98 lbs | 168 lbs | 257 lbs | 360 lbs |
| 20 | 56 lbs | 111 lbs | 191 lbs | 293 lbs | 411 lbs |
| 25 | 57 lbs | 114 lbs | 196 lbs | 301 lbs | 421 lbs |
| 30 | 57 lbs | 114 lbs | 196 lbs | 301 lbs | 421 lbs |
| 35 | 57 lbs | 114 lbs | 196 lbs | 301 lbs | 421 lbs |
| 40 | 57 lbs | 114 lbs | 196 lbs | 301 lbs | 421 lbs |
| 45 | 55 lbs | 109 lbs | 186 lbs | 285 lbs | 400 lbs |
| 50 | 52 lbs | 102 lbs | 175 lbs | 268 lbs | 376 lbs |
| 55 | 48 lbs | 95 lbs | 162 lbs | 248 lbs | 348 lbs |
| 60 | 44 lbs | 87 lbs | 149 lbs | 227 lbs | 318 lbs |
| 65 | 41 lbs | 79 lbs | 135 lbs | 206 lbs | 288 lbs |
| 70 | 37 lbs | 72 lbs | 121 lbs | 185 lbs | 259 lbs |
| 75 | 34 lbs | 65 lbs | 109 lbs | 166 lbs | 232 lbs |
| 80 | 31 lbs | 58 lbs | 98 lbs | 149 lbs | 208 lbs |
| 85 | 28 lbs | 53 lbs | 88 lbs | 134 lbs | 187 lbs |
| 90 | 26 lbs | 48 lbs | 80 lbs | 121 lbs | 169 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 29 lbs | 53 lbs | 87 lbs | 131 lbs | 181 lbs |
| 20 | 32 lbs | 60 lbs | 99 lbs | 149 lbs | 206 lbs |
| 25 | 33 lbs | 62 lbs | 102 lbs | 153 lbs | 212 lbs |
| 30 | 33 lbs | 62 lbs | 102 lbs | 153 lbs | 212 lbs |
| 35 | 33 lbs | 62 lbs | 102 lbs | 153 lbs | 212 lbs |
| 40 | 33 lbs | 62 lbs | 102 lbs | 153 lbs | 212 lbs |
| 45 | 32 lbs | 59 lbs | 97 lbs | 145 lbs | 201 lbs |
| 50 | 30 lbs | 55 lbs | 91 lbs | 137 lbs | 189 lbs |
| 55 | 28 lbs | 52 lbs | 85 lbs | 127 lbs | 175 lbs |
| 60 | 26 lbs | 48 lbs | 78 lbs | 116 lbs | 160 lbs |
| 65 | 24 lbs | 43 lbs | 71 lbs | 105 lbs | 145 lbs |
| 70 | 22 lbs | 39 lbs | 64 lbs | 95 lbs | 131 lbs |
| 75 | 20 lbs | 36 lbs | 58 lbs | 86 lbs | 118 lbs |
| 80 | 19 lbs | 33 lbs | 52 lbs | 77 lbs | 106 lbs |
| 85 | 17 lbs | 30 lbs | 47 lbs | 70 lbs | 95 lbs |
| 90 | 16 lbs | 27 lbs | 43 lbs | 63 lbs | 86 lbs |
Good Morning Overview
The Good Morning exercise is a hip-hinge movement designed to strengthen the lower back, hamstrings, and glutes by bending forward at the hips while keeping the back straight.
Muscles Worked
Equipment Needed
Barbell
How To Perform the Good Morning
- Start by standing with your feet shoulder-width apart and a barbell placed across your upper back.
- Engage your core and keep your back straight.
- Begin the movement by hinging at your hips, pushing your buttocks back while keeping your knees slightly bent.
- Lower your torso until it is almost parallel to the ground, ensuring your back remains straight throughout the movement.
- Reverse the motion by driving your hips forward and returning to the starting position.
- Repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Good Morning for proper technique and tips.
Pro Tips for Good Morning
- Maintain a neutral spine throughout the movement to avoid injury.
- Engage your core to support your lower back.
- Do not round your back; keep it straight to ensure proper form.
- Start with a lighter weight to master the form before progressing to heavier loads.
Good Morning Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Good Morning?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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