Skip to content
smith bent knee good morning strength standards

What is a good smith bent knee good morning?

For a 180 lb male, an Intermediate smith bent knee good morning is about 117 lb (0.65x bodyweight). Advanced starts around 149 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 117 lb Intermediate at 180 lb
Next tier 149 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 smith bent knee good morning

A solid (Intermediate) smith bent knee good morning for a 180 lb male is about 117 lb (0.65x bodyweight). Use the calculator below to convert your own smith bent knee good morning into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 149 lb (0.83x bodyweight).

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

smith bent knee good morning demonstration
Estimated Standards

How strong is your smith bent knee good morning? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment smith-machine
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
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 smith bent knee good morning?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 117 lbs (0.65x bodyweight) on the smith bent knee 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.

Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

Reader Data Is Still Building

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

117 lb Typical 1RM (Intermediate)
0.65x 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 smith bent knee 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 30 46 67 92 119
120 35 52 75 101 130
130 40 59 82 110 140
140 45 65 90 118 149
150 50 71 97 126 158
160 55 77 104 134 167
170 60 83 110 142 176
180 65 88 117 149 184
190 70 94 123 156 192
200 74 99 129 163 200
210 79 104 135 170 207
220 84 110 141 177 214
230 88 115 147 183 221
240 92 120 152 189 228
250 96 124 158 195 234
260 100 129 163 201 241
270 105 134 168 207 247
280 109 138 174 212 254
290 113 143 178 218 260
300 116 147 184 224 266
310 120 152 188 229 271

Is Your smith bent knee good morning Good?

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

Men (180 lb): a good (Intermediate) smith bent knee good morning is about 117 lb (0.65x bodyweight). Advanced lifters hit 149 lb (0.83x), and Elite is 184 lb (1.02x).

Women (140 lb): a good (Intermediate) smith bent knee good morning is about 64 lb (0.46x bodyweight). Advanced lifters hit 89 lb (0.64x), and Elite is 116 lb (0.83x).

How Much Should You Be Able to smith bent knee good morning?

Men: a 180 lb male should lift about 117 lb at an Intermediate level (a beginner target is around 65 lb).

Women: a 140 lb female should lift about 64 lb at an Intermediate level (a beginner target is around 27 lb).

By bodyweight (men): A 150 lb lifter lifts about 97 lb, and a 220 lb lifter lifts about 141 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 115 lb, while by age 50 the Intermediate standard is about 102 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 smith bent knee good morning Strength?

How smith bent knee 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 48 70 98 130 164
20 55 80 112 148 188
25 56 82 115 152 193
30 56 82 115 152 193
35 56 82 115 152 193
40 56 82 115 152 193
45 54 78 109 144 183
50 50 73 102 136 172
55 46 68 94 126 159
60 42 62 86 114 145
65 38 56 78 104 131
70 34 50 70 93 118
75 31 45 62 83 105
80 28 40 56 74 94
85 25 36 50 66 84
90 22 32 45 60 76

What Do smith bent knee good morning Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the smith bent knee 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 smith bent knee 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 smith bent knee 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 smith bent knee 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 smith bent knee 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 smith bent knee good morning

Tier-specific training recommendations to move your smith bent knee good morning to the next level.

Beginner → Novice Building Your Foundation
  • Train the smith bent knee 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 smith bent knee 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 smith bent knee good morning in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform smith bent knee good morning

["Start by standing with your feet shoulder-width apart, toes pointing forward.","Place the barbell across your upper back, resting it on your traps.","Bend your knees slightly and hinge forward at the hips, keeping your back straight.","Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.","Engage your glutes and hamstrings to raise your torso back up to the starting position.","Repeat for the desired number of repetitions."]

Read the complete smith bent knee good morning guide on FitnessVolt →

Where Do These smith bent knee 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 smith bent knee good morning Good for Your Weight?

Use this page to compare your smith bent knee 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 smith bent knee 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" smith bent knee 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 smith bent knee 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.