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

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Good Morning Weight Standards

Compare your Good Morning performance to these weight standards and see where you stand.

LevelWeight
Beginner57 lbs
Novice114 lbs
Intermediate196 lbs
Advanced301 lbs
Elite421 lbs

Good Morning Bodyweight Ratio Standards

See how your Good Morning strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate1.00
Advanced1.75
Elite2.25
LevelBodyweight Ratio
Beginner0.20
Novice0.40
Intermediate0.70
Advanced1.05
Elite1.45

Good Morning Standards by Bodyweight

Find the Good Morning strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs22 lbs55 lbs109 lbs183 lbs271 lbs
120 lbs27 lbs64 lbs122 lbs200 lbs293 lbs
130 lbs33 lbs74 lbs136 lbs217 lbs313 lbs
140 lbs39 lbs83 lbs148 lbs233 lbs333 lbs
150 lbs45 lbs92 lbs161 lbs249 lbs351 lbs
160 lbs52 lbs102 lbs173 lbs264 lbs369 lbs
170 lbs58 lbs111 lbs185 lbs279 lbs387 lbs
180 lbs64 lbs119 lbs196 lbs293 lbs403 lbs
190 lbs71 lbs128 lbs208 lbs307 lbs420 lbs
200 lbs77 lbs137 lbs219 lbs320 lbs435 lbs
210 lbs83 lbs145 lbs229 lbs333 lbs450 lbs
220 lbs89 lbs153 lbs240 lbs346 lbs465 lbs
230 lbs96 lbs162 lbs250 lbs358 lbs479 lbs
240 lbs102 lbs170 lbs260 lbs370 lbs493 lbs
250 lbs108 lbs177 lbs270 lbs381 lbs506 lbs
260 lbs114 lbs185 lbs279 lbs393 lbs519 lbs
270 lbs120 lbs193 lbs288 lbs404 lbs532 lbs
280 lbs125 lbs200 lbs297 lbs415 lbs545 lbs
290 lbs131 lbs207 lbs306 lbs425 lbs557 lbs
300 lbs137 lbs215 lbs315 lbs435 lbs569 lbs
310 lbs143 lbs222 lbs324 lbs446 lbs580 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs21 lbs43 lbs75 lbs118 lbs169 lbs
100 lbs24 lbs47 lbs81 lbs126 lbs178 lbs
110 lbs26 lbs51 lbs87 lbs133 lbs186 lbs
120 lbs29 lbs55 lbs92 lbs139 lbs193 lbs
130 lbs32 lbs59 lbs97 lbs145 lbs201 lbs
140 lbs34 lbs62 lbs101 lbs151 lbs207 lbs
150 lbs37 lbs65 lbs106 lbs156 lbs214 lbs
160 lbs39 lbs69 lbs110 lbs161 lbs220 lbs
170 lbs41 lbs72 lbs114 lbs166 lbs226 lbs
180 lbs44 lbs75 lbs118 lbs171 lbs231 lbs
190 lbs46 lbs78 lbs122 lbs175 lbs236 lbs
200 lbs48 lbs81 lbs125 lbs180 lbs241 lbs
210 lbs50 lbs84 lbs129 lbs184 lbs246 lbs
220 lbs52 lbs86 lbs132 lbs188 lbs251 lbs
230 lbs54 lbs89 lbs135 lbs192 lbs255 lbs
240 lbs56 lbs91 lbs138 lbs196 lbs260 lbs
250 lbs58 lbs94 lbs141 lbs199 lbs264 lbs
260 lbs60 lbs96 lbs144 lbs203 lbs268 lbs

Good Morning Standards by Age

Discover how Good Morning strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1550 lbs98 lbs168 lbs257 lbs360 lbs
2056 lbs111 lbs191 lbs293 lbs411 lbs
2557 lbs114 lbs196 lbs301 lbs421 lbs
3057 lbs114 lbs196 lbs301 lbs421 lbs
3557 lbs114 lbs196 lbs301 lbs421 lbs
4057 lbs114 lbs196 lbs301 lbs421 lbs
4555 lbs109 lbs186 lbs285 lbs400 lbs
5052 lbs102 lbs175 lbs268 lbs376 lbs
5548 lbs95 lbs162 lbs248 lbs348 lbs
6044 lbs87 lbs149 lbs227 lbs318 lbs
6541 lbs79 lbs135 lbs206 lbs288 lbs
7037 lbs72 lbs121 lbs185 lbs259 lbs
7534 lbs65 lbs109 lbs166 lbs232 lbs
8031 lbs58 lbs98 lbs149 lbs208 lbs
8528 lbs53 lbs88 lbs134 lbs187 lbs
9026 lbs48 lbs80 lbs121 lbs169 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1529 lbs53 lbs87 lbs131 lbs181 lbs
2032 lbs60 lbs99 lbs149 lbs206 lbs
2533 lbs62 lbs102 lbs153 lbs212 lbs
3033 lbs62 lbs102 lbs153 lbs212 lbs
3533 lbs62 lbs102 lbs153 lbs212 lbs
4033 lbs62 lbs102 lbs153 lbs212 lbs
4532 lbs59 lbs97 lbs145 lbs201 lbs
5030 lbs55 lbs91 lbs137 lbs189 lbs
5528 lbs52 lbs85 lbs127 lbs175 lbs
6026 lbs48 lbs78 lbs116 lbs160 lbs
6524 lbs43 lbs71 lbs105 lbs145 lbs
7022 lbs39 lbs64 lbs95 lbs131 lbs
7520 lbs36 lbs58 lbs86 lbs118 lbs
8019 lbs33 lbs52 lbs77 lbs106 lbs
8517 lbs30 lbs47 lbs70 lbs95 lbs
9016 lbs27 lbs43 lbs63 lbs86 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

  1. Start by standing with your feet shoulder-width apart and a barbell placed across your upper back.
  2. Engage your core and keep your back straight.
  3. Begin the movement by hinging at your hips, pushing your buttocks back while keeping your knees slightly bent.
  4. Lower your torso until it is almost parallel to the ground, ensuring your back remains straight throughout the movement.
  5. Reverse the motion by driving your hips forward and returning to the starting position.
  6. 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