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Good Morning strength standards

What is a good Good Morning?

For a 180 lb male, an Intermediate Good Morning is about 191 lb (1.06x bodyweight). Advanced starts around 288 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 191 lb Intermediate at 180 lb
Next tier 288 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 Good Morning

A solid (Intermediate) Good Morning for a 180 lb male is about 191 lb (1.06x bodyweight). Use the calculator below to convert your own Good Morning into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 288 lb (1.6x bodyweight).

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

Good Morning demonstration
Estimated Standards

How strong is your Good Morning? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Core, Glutes, Hamstrings, Lower Back
Equipment Barbell
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

How Strong Is Your Good Morning?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 191 lbs (1.06x bodyweight) on the 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 Good Morning entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

191 lb Typical 1RM (Intermediate)
1.06x 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 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 17 50 104 178 266
120 22 59 117 195 288
130 28 69 131 212 308
140 34 78 143 228 328
150 40 87 156 244 346
160 47 97 168 259 364
170 53 106 180 274 382
180 59 114 191 288 398
190 66 123 203 302 415
200 72 132 214 315 430
210 78 140 224 328 445
220 84 148 235 341 460
230 91 157 245 353 474
240 97 165 255 365 488
250 103 172 265 376 501
260 109 180 274 388 514
270 115 188 283 399 527
280 120 195 292 410 540
290 126 202 301 420 552
300 132 210 310 430 564
310 138 217 319 441 575

Is Your Good Morning Good?

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

Men (180 lb): a good (Intermediate) Good Morning is about 191 lb (1.06x bodyweight). Advanced lifters hit 288 lb (1.6x), and Elite is 398 lb (2.21x).

Women (140 lb): a good (Intermediate) Good Morning is about 96 lb (0.69x bodyweight). Advanced lifters hit 146 lb (1.04x), and Elite is 202 lb (1.44x).

How Much Should You Be Able to Good Morning?

Men: a 180 lb male should lift about 191 lb at an Intermediate level (a beginner target is around 59 lb).

Women: a 140 lb female should lift about 96 lb at an Intermediate level (a beginner target is around 29 lb).

By bodyweight (men): A 150 lb lifter lifts about 156 lb, and a 220 lb lifter lifts about 235 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 191 lb, while by age 50 the Intermediate standard is about 170 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 Good Morning Strength?

How 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 45 93 163 252 355
20 51 106 186 288 406
25 52 109 191 296 416
30 52 109 191 296 416
35 52 109 191 296 416
40 52 109 191 296 416
45 50 104 181 280 395
50 47 97 170 263 371
55 43 90 157 243 343
60 39 82 144 222 313
65 36 74 130 201 283
70 32 67 116 180 254
75 29 60 104 161 227
80 26 53 93 144 203
85 23 48 83 129 182
90 21 43 75 116 164

What Do Good Morning Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the 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 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 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 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 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 Good Morning

Tier-specific training recommendations to move your Good Morning to the next level.

Beginner → Novice Building Your Foundation
  • Train the 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 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 Good Morning in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform 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.

Read the complete Good Morning guide on FitnessVolt →

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.

Where Do These 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 Good Morning Good for Your Weight?

Use this page to compare your 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 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" 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 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.

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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.