Romanian Deadlift vs Barbell Good Morning Strength Standards
Compare your Romanian deadlift and good morning against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter total barbell weight for both lifts. Use a controlled Romanian deadlift from standing to a consistent depth and back to full standing and a raw barbell good morning with the bar on the upper back, minimal knee bend, a braced neutral torso, and a consistent hamstring-limited depth. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Romanian Deadlift vs Barbell Good Morning Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Romanian deadlift and good morning to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your Romanian deadlift and good morning.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Romanian Deadlift / Good Morning, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Romanian Deadlift vs Good Morning Standards
How to read the table: The first number is Romanian Deadlift; the second is Good Morning. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 98 / 70 lb 44.5 / 31.8 kg | 126 / 91 lb 57.2 / 41.3 kg | 175 / 126 lb 79.4 / 57.2 kg | 224 / 160 lb 101.6 / 72.6 kg |
| 130 lb 59 kg | 103 / 74 lb 46.7 / 33.6 kg | 133 / 96 lb 60.3 / 43.5 kg | 185 / 133 lb 83.9 / 60.3 kg | 236 / 169 lb 107 / 76.7 kg |
| 140 lb 63.5 kg | 109 / 78 lb 49.4 / 35.4 kg | 140 / 101 lb 63.5 / 45.8 kg | 194 / 140 lb 88 / 63.5 kg | 248 / 178 lb 112.5 / 80.7 kg |
| 150 lb 68 kg | 114 / 81 lb 51.7 / 36.7 kg | 146 / 106 lb 66.2 / 48.1 kg | 203 / 146 lb 92.1 / 66.2 kg | 260 / 186 lb 117.9 / 84.4 kg |
| 160 lb 72.6 kg | 119 / 85 lb 54 / 38.6 kg | 152 / 111 lb 68.9 / 50.3 kg | 212 / 152 lb 96.2 / 68.9 kg | 271 / 194 lb 122.9 / 88 kg |
| 170 lb 77.1 kg | 123 / 88 lb 55.8 / 39.9 kg | 159 / 115 lb 72.1 / 52.2 kg | 221 / 159 lb 100.2 / 72.1 kg | 282 / 202 lb 127.9 / 91.6 kg |
| 180 lb 81.6 kg | 128 / 92 lb 58.1 / 41.7 kg | 165 / 120 lb 74.8 / 54.4 kg | 230 / 165 lb 104.3 / 74.8 kg | 293 / 210 lb 132.9 / 95.3 kg |
| 190 lb 86.2 kg | 133 / 95 lb 60.3 / 43.1 kg | 171 / 124 lb 77.6 / 56.2 kg | 238 / 171 lb 108 / 77.6 kg | 304 / 218 lb 137.9 / 98.9 kg |
| 200 lb 90.7 kg | 138 / 98 lb 62.6 / 44.5 kg | 177 / 128 lb 80.3 / 58.1 kg | 246 / 177 lb 111.6 / 80.3 kg | 315 / 226 lb 142.9 / 102.5 kg |
| 210 lb 95.3 kg | 142 / 102 lb 64.4 / 46.3 kg | 183 / 133 lb 83 / 60.3 kg | 254 / 183 lb 115.2 / 83 kg | 325 / 233 lb 147.4 / 105.7 kg |
| 220 lb 99.8 kg | 147 / 105 lb 66.7 / 47.6 kg | 189 / 137 lb 85.7 / 62.1 kg | 262 / 189 lb 118.8 / 85.7 kg | 335 / 240 lb 152 / 108.9 kg |
| 230 lb 104.3 kg | 151 / 108 lb 68.5 / 49 kg | 194 / 141 lb 88 / 64 kg | 270 / 194 lb 122.5 / 88 kg | 345 / 248 lb 156.5 / 112.5 kg |
| 240 lb 108.9 kg | 155 / 111 lb 70.3 / 50.3 kg | 200 / 145 lb 90.7 / 65.8 kg | 278 / 200 lb 126.1 / 90.7 kg | 355 / 255 lb 161 / 115.7 kg |
| 250 lb 113.4 kg | 160 / 114 lb 72.6 / 51.7 kg | 205 / 149 lb 93 / 67.6 kg | 286 / 205 lb 129.7 / 93 kg | 365 / 262 lb 165.6 / 118.8 kg |
| 260 lb 117.9 kg | 164 / 117 lb 74.4 / 53.1 kg | 211 / 153 lb 95.7 / 69.4 kg | 293 / 211 lb 132.9 / 95.7 kg | 375 / 269 lb 170.1 / 122 kg |
| 270 lb 122.5 kg | 168 / 120 lb 76.2 / 54.4 kg | 216 / 157 lb 98 / 71.2 kg | 301 / 216 lb 136.5 / 98 kg | 384 / 276 lb 174.2 / 125.2 kg |
| 280 lb 127 kg | 172 / 123 lb 78 / 55.8 kg | 221 / 161 lb 100.2 / 73 kg | 308 / 221 lb 139.7 / 100.2 kg | 394 / 282 lb 178.7 / 127.9 kg |
| 290 lb 131.5 kg | 176 / 126 lb 79.8 / 57.2 kg | 227 / 164 lb 103 / 74.4 kg | 316 / 227 lb 143.3 / 103 kg | 403 / 289 lb 182.8 / 131.1 kg |
| 300 lb 136.1 kg | 180 / 129 lb 81.6 / 58.5 kg | 232 / 168 lb 105.2 / 76.2 kg | 323 / 232 lb 146.5 / 105.2 kg | 412 / 296 lb 186.9 / 134.3 kg |
Women’s Romanian Deadlift vs Good Morning Standards
How to read the table: The first number is Romanian Deadlift; the second is Good Morning. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 57 / 40 lb 25.9 / 18.1 kg | 75 / 52 lb 34 / 23.6 kg | 103 / 75 lb 46.7 / 34 kg | 137 / 98 lb 62.1 / 44.5 kg |
| 110 lb 49.9 kg | 61 / 43 lb 27.7 / 19.5 kg | 80 / 55 lb 36.3 / 24.9 kg | 110 / 80 lb 49.9 / 36.3 kg | 146 / 104 lb 66.2 / 47.2 kg |
| 120 lb 54.4 kg | 65 / 46 lb 29.5 / 20.9 kg | 84 / 59 lb 38.1 / 26.8 kg | 116 / 84 lb 52.6 / 38.1 kg | 155 / 110 lb 70.3 / 49.9 kg |
| 130 lb 59 kg | 68 / 48 lb 30.8 / 21.8 kg | 89 / 62 lb 40.4 / 28.1 kg | 123 / 89 lb 55.8 / 40.4 kg | 164 / 116 lb 74.4 / 52.6 kg |
| 140 lb 63.5 kg | 72 / 51 lb 32.7 / 23.1 kg | 94 / 65 lb 42.6 / 29.5 kg | 129 / 94 lb 58.5 / 42.6 kg | 172 / 122 lb 78 / 55.3 kg |
| 150 lb 68 kg | 75 / 53 lb 34 / 24 kg | 98 / 68 lb 44.5 / 30.8 kg | 135 / 98 lb 61.2 / 44.5 kg | 180 / 128 lb 81.6 / 58.1 kg |
| 160 lb 72.6 kg | 78 / 55 lb 35.4 / 24.9 kg | 102 / 71 lb 46.3 / 32.2 kg | 141 / 102 lb 64 / 46.3 kg | 188 / 134 lb 85.3 / 60.8 kg |
| 170 lb 77.1 kg | 82 / 58 lb 37.2 / 26.3 kg | 107 / 74 lb 48.5 / 33.6 kg | 147 / 107 lb 66.7 / 48.5 kg | 196 / 139 lb 88.9 / 63 kg |
| 180 lb 81.6 kg | 85 / 60 lb 38.6 / 27.2 kg | 111 / 77 lb 50.3 / 34.9 kg | 152 / 111 lb 68.9 / 50.3 kg | 203 / 145 lb 92.1 / 65.8 kg |
| 190 lb 86.2 kg | 88 / 62 lb 39.9 / 28.1 kg | 115 / 80 lb 52.2 / 36.3 kg | 158 / 115 lb 71.7 / 52.2 kg | 211 / 150 lb 95.7 / 68 kg |
| 200 lb 90.7 kg | 91 / 64 lb 41.3 / 29 kg | 119 / 82 lb 54 / 37.2 kg | 164 / 119 lb 74.4 / 54 kg | 218 / 155 lb 98.9 / 70.3 kg |
| 210 lb 95.3 kg | 94 / 66 lb 42.6 / 29.9 kg | 123 / 85 lb 55.8 / 38.6 kg | 169 / 123 lb 76.7 / 55.8 kg | 225 / 160 lb 102.1 / 72.6 kg |
| 220 lb 99.8 kg | 97 / 68 lb 44 / 30.8 kg | 127 / 88 lb 57.6 / 39.9 kg | 174 / 127 lb 78.9 / 57.6 kg | 232 / 165 lb 105.2 / 74.8 kg |
| 230 lb 104.3 kg | 100 / 70 lb 45.4 / 31.8 kg | 130 / 90 lb 59 / 40.8 kg | 180 / 130 lb 81.6 / 59 kg | 239 / 170 lb 108.4 / 77.1 kg |
| 240 lb 108.9 kg | 103 / 73 lb 46.7 / 33.1 kg | 134 / 93 lb 60.8 / 42.2 kg | 185 / 134 lb 83.9 / 60.8 kg | 246 / 175 lb 111.6 / 79.4 kg |
How Your Romanian Deadlift vs Barbell Good Morning Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the Romanian deadlift strength level
The Romanian deadlift standards use the sex-specific standards from the individual Romanian deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.
3. Find the good morning strength level
The good morning standards use the sex-specific standards from the individual Barbell Good Morning tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to hinge more total weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the Romanian deadlift | Adjust Romanian deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the good morning | Adjust good morning targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Romanian Deadlift and Barbell Good Morning Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the good morning standard is higher; below zero means the Romanian deadlift standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
29 → 52.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the good morning standard minus the Romanian deadlift standard. A plus sign means the good morning standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −28 lb −12.7 kg | −35 lb −15.9 kg | −49 lb −22.2 kg | −64 lb −29 kg |
| 130 lb 59 kg | −29 lb −13.1 kg | −37 lb −16.8 kg | −52 lb −23.6 kg | −67 lb −30.3 kg |
| 140 lb 63.5 kg | −31 lb −14 kg | −39 lb −17.7 kg | −54 lb −24.5 kg | −70 lb −31.8 kg |
| 150 lb 68 kg | −33 lb −15 kg | −40 lb −18.1 kg | −57 lb −25.9 kg | −74 lb −33.5 kg |
| 160 lb 72.6 kg | −34 lb −15.4 kg | −41 lb −18.6 kg | −60 lb −27.3 kg | −77 lb −34.9 kg |
| 170 lb 77.1 kg | −35 lb −15.9 kg | −44 lb −19.9 kg | −62 lb −28.1 kg | −80 lb −36.3 kg |
| 180 lb 81.6 kg | −36 lb −16.4 kg | −45 lb −20.4 kg | −65 lb −29.5 kg | −83 lb −37.6 kg |
| 190 lb 86.2 kg | −38 lb −17.2 kg | −47 lb −21.4 kg | −67 lb −30.4 kg | −86 lb −39 kg |
| 200 lb 90.7 kg | −40 lb −18.1 kg | −49 lb −22.2 kg | −69 lb −31.3 kg | −89 lb −40.4 kg |
| 210 lb 95.3 kg | −40 lb −18.1 kg | −50 lb −22.7 kg | −71 lb −32.2 kg | −92 lb −41.7 kg |
| 220 lb 99.8 kg | −42 lb −19.1 kg | −52 lb −23.6 kg | −73 lb −33.1 kg | −95 lb −43.1 kg |
| 230 lb 104.3 kg | −43 lb −19.5 kg | −53 lb −24 kg | −76 lb −34.5 kg | −97 lb −44 kg |
| 240 lb 108.9 kg | −44 lb −20 kg | −55 lb −24.9 kg | −78 lb −35.4 kg | −100 lb −45.3 kg |
| 250 lb 113.4 kg | −46 lb −20.9 kg | −56 lb −25.4 kg | −81 lb −36.7 kg | −103 lb −46.8 kg |
| 260 lb 117.9 kg | −47 lb −21.3 kg | −58 lb −26.3 kg | −82 lb −37.2 kg | −106 lb −48.1 kg |
| 270 lb 122.5 kg | −48 lb −21.8 kg | −59 lb −26.8 kg | −85 lb −38.5 kg | −108 lb −49 kg |
| 280 lb 127 kg | −49 lb −22.2 kg | −60 lb −27.2 kg | −87 lb −39.5 kg | −112 lb −50.8 kg |
| 290 lb 131.5 kg | −50 lb −22.6 kg | −63 lb −28.6 kg | −89 lb −40.3 kg | −114 lb −51.7 kg |
| 300 lb 136.1 kg | −51 lb −23.1 kg | −64 lb −29 kg | −91 lb −41.3 kg | −116 lb −52.6 kg |
How Women’s Romanian Deadlift and Barbell Good Morning Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
17.6 → 32.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the good morning standard minus the Romanian deadlift standard. A plus sign means the good morning standard is higher. A minus sign means the Romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −17 lb −7.8 kg | −23 lb −10.4 kg | −28 lb −12.7 kg | −39 lb −17.6 kg |
| 110 lb 49.9 kg | −18 lb −8.2 kg | −25 lb −11.4 kg | −30 lb −13.6 kg | −42 lb −19 kg |
| 120 lb 54.4 kg | −19 lb −8.6 kg | −25 lb −11.3 kg | −32 lb −14.5 kg | −45 lb −20.4 kg |
| 130 lb 59 kg | −20 lb −9 kg | −27 lb −12.3 kg | −34 lb −15.4 kg | −48 lb −21.8 kg |
| 140 lb 63.5 kg | −21 lb −9.6 kg | −29 lb −13.1 kg | −35 lb −15.9 kg | −50 lb −22.7 kg |
| 150 lb 68 kg | −22 lb −10 kg | −30 lb −13.7 kg | −37 lb −16.7 kg | −52 lb −23.5 kg |
| 160 lb 72.6 kg | −23 lb −10.5 kg | −31 lb −14.1 kg | −39 lb −17.7 kg | −54 lb −24.5 kg |
| 170 lb 77.1 kg | −24 lb −10.9 kg | −33 lb −14.9 kg | −40 lb −18.2 kg | −57 lb −25.9 kg |
| 180 lb 81.6 kg | −25 lb −11.4 kg | −34 lb −15.4 kg | −41 lb −18.6 kg | −58 lb −26.3 kg |
| 190 lb 86.2 kg | −26 lb −11.8 kg | −35 lb −15.9 kg | −43 lb −19.5 kg | −61 lb −27.7 kg |
| 200 lb 90.7 kg | −27 lb −12.3 kg | −37 lb −16.8 kg | −45 lb −20.4 kg | −63 lb −28.6 kg |
| 210 lb 95.3 kg | −28 lb −12.7 kg | −38 lb −17.2 kg | −46 lb −20.9 kg | −65 lb −29.5 kg |
| 220 lb 99.8 kg | −29 lb −13.2 kg | −39 lb −17.7 kg | −47 lb −21.3 kg | −67 lb −30.4 kg |
| 230 lb 104.3 kg | −30 lb −13.6 kg | −40 lb −18.2 kg | −50 lb −22.6 kg | −69 lb −31.3 kg |
| 240 lb 108.9 kg | −30 lb −13.6 kg | −41 lb −18.6 kg | −51 lb −23.1 kg | −71 lb −32.2 kg |
Romanian Deadlift and Barbell Good Morning Exercises Used by This Calculator
This calculator uses a barbell Romanian deadlift and a barbell good morning. Do not substitute a conventional or stiff-leg deadlift, squat-morning, safety-bar or Smith-machine good morning, partial hinge, or another variation. Bar position, knee bend, and range of motion must match each exercise definition.
Use a standing-start barbell Romanian deadlift
Begin each set standing with the bar. Keep a small, consistent knee bend, push the hips back, and lower the bar close to the legs until you reach a repeatable hamstring-limited depth. Return to full standing. Do not enter a conventional deadlift, stiff-leg deadlift, partial pull, machine variation, or another hinge exercise.
Use a raw barbell good morning
Keep the bar on the upper back, hinge backward with minimal knee bend and a braced neutral torso, stop at a repeatable hamstring-limited depth, and return to full standing. Do not enter a safety-bar or Smith-machine good morning, squat-morning, partial hinge, bounced rep, or assisted lift.
Enter one recent Romanian deadlift set and one recent barbell good morning set
Enter total barbell weight and a whole number from 1 to 12 reps for each lift. Pounds and kilograms can be mixed. Use clean, difficult sets performed to the consistent hamstring-limited depth and bar-position rules shown on this page.
Related Tools
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Barbell Good Morning — View the individual Good Morning standards and next strength-level target.
- Barbell Stiff-Leg Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.