Stiff Leg Deadlift vs Barbell Good Morning Strength Standards
Compare your stiff-leg deadlift and good morning against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: a raw floor-start stiff-leg deadlift with soft knees, a close bar path, full standing lockout, and a floor reset between reps; 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. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Stiff Leg Deadlift vs Barbell Good Morning Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the stiff-leg 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 stiff-leg 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 Stiff-Leg 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 Stiff-Leg Deadlift vs Good Morning Standards
How to read the table: The first number is Stiff-Leg 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 | 91 / 70 lb 41.3 / 31.8 kg | 116 / 91 lb 52.6 / 41.3 kg | 160 / 126 lb 72.6 / 57.2 kg | 205 / 160 lb 93 / 72.6 kg |
| 130 lb 59 kg | 96 / 74 lb 43.5 / 33.6 kg | 123 / 96 lb 55.8 / 43.5 kg | 169 / 133 lb 76.7 / 60.3 kg | 217 / 169 lb 98.4 / 76.7 kg |
| 140 lb 63.5 kg | 101 / 78 lb 45.8 / 35.4 kg | 129 / 101 lb 58.5 / 45.8 kg | 178 / 140 lb 80.7 / 63.5 kg | 228 / 178 lb 103.4 / 80.7 kg |
| 150 lb 68 kg | 106 / 81 lb 48.1 / 36.7 kg | 135 / 106 lb 61.2 / 48.1 kg | 186 / 146 lb 84.4 / 66.2 kg | 238 / 186 lb 108 / 84.4 kg |
| 160 lb 72.6 kg | 111 / 85 lb 50.3 / 38.6 kg | 141 / 111 lb 64 / 50.3 kg | 194 / 152 lb 88 / 68.9 kg | 249 / 194 lb 112.9 / 88 kg |
| 170 lb 77.1 kg | 115 / 88 lb 52.2 / 39.9 kg | 147 / 115 lb 66.7 / 52.2 kg | 202 / 159 lb 91.6 / 72.1 kg | 259 / 202 lb 117.5 / 91.6 kg |
| 180 lb 81.6 kg | 120 / 92 lb 54.4 / 41.7 kg | 152 / 120 lb 68.9 / 54.4 kg | 210 / 165 lb 95.3 / 74.8 kg | 269 / 210 lb 122 / 95.3 kg |
| 190 lb 86.2 kg | 124 / 95 lb 56.2 / 43.1 kg | 158 / 124 lb 71.7 / 56.2 kg | 218 / 171 lb 98.9 / 77.6 kg | 279 / 218 lb 126.6 / 98.9 kg |
| 200 lb 90.7 kg | 128 / 98 lb 58.1 / 44.5 kg | 163 / 128 lb 73.9 / 58.1 kg | 226 / 177 lb 102.5 / 80.3 kg | 289 / 226 lb 131.1 / 102.5 kg |
| 210 lb 95.3 kg | 133 / 102 lb 60.3 / 46.3 kg | 169 / 133 lb 76.7 / 60.3 kg | 233 / 183 lb 105.7 / 83 kg | 298 / 233 lb 135.2 / 105.7 kg |
| 220 lb 99.8 kg | 137 / 105 lb 62.1 / 47.6 kg | 174 / 137 lb 78.9 / 62.1 kg | 240 / 189 lb 108.9 / 85.7 kg | 308 / 240 lb 139.7 / 108.9 kg |
| 230 lb 104.3 kg | 141 / 108 lb 64 / 49 kg | 179 / 141 lb 81.2 / 64 kg | 248 / 194 lb 112.5 / 88 kg | 317 / 248 lb 143.8 / 112.5 kg |
| 240 lb 108.9 kg | 145 / 111 lb 65.8 / 50.3 kg | 185 / 145 lb 83.9 / 65.8 kg | 255 / 200 lb 115.7 / 90.7 kg | 326 / 255 lb 147.9 / 115.7 kg |
| 250 lb 113.4 kg | 149 / 114 lb 67.6 / 51.7 kg | 190 / 149 lb 86.2 / 67.6 kg | 262 / 205 lb 118.8 / 93 kg | 335 / 262 lb 152 / 118.8 kg |
| 260 lb 117.9 kg | 153 / 117 lb 69.4 / 53.1 kg | 195 / 153 lb 88.5 / 69.4 kg | 269 / 211 lb 122 / 95.7 kg | 344 / 269 lb 156 / 122 kg |
| 270 lb 122.5 kg | 157 / 120 lb 71.2 / 54.4 kg | 200 / 157 lb 90.7 / 71.2 kg | 276 / 216 lb 125.2 / 98 kg | 353 / 276 lb 160.1 / 125.2 kg |
| 280 lb 127 kg | 161 / 123 lb 73 / 55.8 kg | 205 / 161 lb 93 / 73 kg | 282 / 221 lb 127.9 / 100.2 kg | 361 / 282 lb 163.7 / 127.9 kg |
| 290 lb 131.5 kg | 164 / 126 lb 74.4 / 57.2 kg | 209 / 164 lb 94.8 / 74.4 kg | 289 / 227 lb 131.1 / 103 kg | 370 / 289 lb 167.8 / 131.1 kg |
| 300 lb 136.1 kg | 168 / 129 lb 76.2 / 58.5 kg | 214 / 168 lb 97.1 / 76.2 kg | 296 / 232 lb 134.3 / 105.2 kg | 378 / 296 lb 171.5 / 134.3 kg |
Women’s Stiff-Leg Deadlift vs Good Morning Standards
How to read the table: The first number is Stiff-Leg 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 | 53 / 40 lb 24 / 18.1 kg | 69 / 52 lb 31.3 / 23.6 kg | 95 / 75 lb 43.1 / 34 kg | 126 / 98 lb 57.2 / 44.5 kg |
| 110 lb 49.9 kg | 56 / 43 lb 25.4 / 19.5 kg | 73 / 55 lb 33.1 / 24.9 kg | 102 / 80 lb 46.3 / 36.3 kg | 134 / 104 lb 60.8 / 47.2 kg |
| 120 lb 54.4 kg | 59 / 46 lb 26.8 / 20.9 kg | 78 / 59 lb 35.4 / 26.8 kg | 108 / 84 lb 49 / 38.1 kg | 142 / 110 lb 64.4 / 49.9 kg |
| 130 lb 59 kg | 63 / 48 lb 28.6 / 21.8 kg | 82 / 62 lb 37.2 / 28.1 kg | 114 / 89 lb 51.7 / 40.4 kg | 150 / 116 lb 68 / 52.6 kg |
| 140 lb 63.5 kg | 66 / 51 lb 29.9 / 23.1 kg | 86 / 65 lb 39 / 29.5 kg | 119 / 94 lb 54 / 42.6 kg | 158 / 122 lb 71.7 / 55.3 kg |
| 150 lb 68 kg | 69 / 53 lb 31.3 / 24 kg | 90 / 68 lb 40.8 / 30.8 kg | 125 / 98 lb 56.7 / 44.5 kg | 165 / 128 lb 74.8 / 58.1 kg |
| 160 lb 72.6 kg | 72 / 55 lb 32.7 / 24.9 kg | 94 / 71 lb 42.6 / 32.2 kg | 130 / 102 lb 59 / 46.3 kg | 172 / 134 lb 78 / 60.8 kg |
| 170 lb 77.1 kg | 75 / 58 lb 34 / 26.3 kg | 98 / 74 lb 44.5 / 33.6 kg | 136 / 107 lb 61.7 / 48.5 kg | 179 / 139 lb 81.2 / 63 kg |
| 180 lb 81.6 kg | 78 / 60 lb 35.4 / 27.2 kg | 102 / 77 lb 46.3 / 34.9 kg | 141 / 111 lb 64 / 50.3 kg | 186 / 145 lb 84.4 / 65.8 kg |
| 190 lb 86.2 kg | 81 / 62 lb 36.7 / 28.1 kg | 105 / 80 lb 47.6 / 36.3 kg | 146 / 115 lb 66.2 / 52.2 kg | 193 / 150 lb 87.5 / 68 kg |
| 200 lb 90.7 kg | 84 / 64 lb 38.1 / 29 kg | 109 / 82 lb 49.4 / 37.2 kg | 151 / 119 lb 68.5 / 54 kg | 200 / 155 lb 90.7 / 70.3 kg |
| 210 lb 95.3 kg | 86 / 66 lb 39 / 29.9 kg | 113 / 85 lb 51.3 / 38.6 kg | 156 / 123 lb 70.8 / 55.8 kg | 206 / 160 lb 93.4 / 72.6 kg |
| 220 lb 99.8 kg | 89 / 68 lb 40.4 / 30.8 kg | 116 / 88 lb 52.6 / 39.9 kg | 161 / 127 lb 73 / 57.6 kg | 213 / 165 lb 96.6 / 74.8 kg |
| 230 lb 104.3 kg | 92 / 70 lb 41.7 / 31.8 kg | 120 / 90 lb 54.4 / 40.8 kg | 166 / 130 lb 75.3 / 59 kg | 219 / 170 lb 99.3 / 77.1 kg |
| 240 lb 108.9 kg | 94 / 73 lb 42.6 / 33.1 kg | 123 / 93 lb 55.8 / 42.2 kg | 171 / 134 lb 77.6 / 60.8 kg | 226 / 175 lb 102.5 / 79.4 kg |
How Your Stiff Leg 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 stiff-leg deadlift strength level
The standards use the sex-specific targets from the individual Stiff-Leg 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 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 stiff-leg deadlift | Adjust stiff-leg 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 Stiff Leg 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 stiff-leg 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.
20.4 → 37.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the good morning standard minus the stiff-leg deadlift standard. A plus sign means the good morning standard is higher. A minus sign means the stiff-leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −21 lb −9.5 kg | −25 lb −11.3 kg | −34 lb −15.4 kg | −45 lb −20.4 kg |
| 130 lb 59 kg | −22 lb −9.9 kg | −27 lb −12.3 kg | −36 lb −16.4 kg | −48 lb −21.7 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −28 lb −12.7 kg | −38 lb −17.2 kg | −50 lb −22.7 kg |
| 150 lb 68 kg | −25 lb −11.4 kg | −29 lb −13.1 kg | −40 lb −18.2 kg | −52 lb −23.6 kg |
| 160 lb 72.6 kg | −26 lb −11.7 kg | −30 lb −13.7 kg | −42 lb −19.1 kg | −55 lb −24.9 kg |
| 170 lb 77.1 kg | −27 lb −12.3 kg | −32 lb −14.5 kg | −43 lb −19.5 kg | −57 lb −25.9 kg |
| 180 lb 81.6 kg | −28 lb −12.7 kg | −32 lb −14.5 kg | −45 lb −20.5 kg | −59 lb −26.7 kg |
| 190 lb 86.2 kg | −29 lb −13.1 kg | −34 lb −15.5 kg | −47 lb −21.3 kg | −61 lb −27.7 kg |
| 200 lb 90.7 kg | −30 lb −13.6 kg | −35 lb −15.8 kg | −49 lb −22.2 kg | −63 lb −28.6 kg |
| 210 lb 95.3 kg | −31 lb −14 kg | −36 lb −16.4 kg | −50 lb −22.7 kg | −65 lb −29.5 kg |
| 220 lb 99.8 kg | −32 lb −14.5 kg | −37 lb −16.8 kg | −51 lb −23.2 kg | −68 lb −30.8 kg |
| 230 lb 104.3 kg | −33 lb −15 kg | −38 lb −17.2 kg | −54 lb −24.5 kg | −69 lb −31.3 kg |
| 240 lb 108.9 kg | −34 lb −15.5 kg | −40 lb −18.1 kg | −55 lb −25 kg | −71 lb −32.2 kg |
| 250 lb 113.4 kg | −35 lb −15.9 kg | −41 lb −18.6 kg | −57 lb −25.8 kg | −73 lb −33.2 kg |
| 260 lb 117.9 kg | −36 lb −16.3 kg | −42 lb −19.1 kg | −58 lb −26.3 kg | −75 lb −34 kg |
| 270 lb 122.5 kg | −37 lb −16.8 kg | −43 lb −19.5 kg | −60 lb −27.2 kg | −77 lb −34.9 kg |
| 280 lb 127 kg | −38 lb −17.2 kg | −44 lb −20 kg | −61 lb −27.7 kg | −79 lb −35.8 kg |
| 290 lb 131.5 kg | −38 lb −17.2 kg | −45 lb −20.4 kg | −62 lb −28.1 kg | −81 lb −36.7 kg |
| 300 lb 136.1 kg | −39 lb −17.7 kg | −46 lb −20.9 kg | −64 lb −29.1 kg | −82 lb −37.2 kg |
How Women’s Stiff Leg 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.
12.7 → 23.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the good morning standard minus the stiff-leg deadlift standard. A plus sign means the good morning standard is higher. A minus sign means the stiff-leg deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −20 lb −9.1 kg | −28 lb −12.7 kg |
| 110 lb 49.9 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −22 lb −10 kg | −30 lb −13.6 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −19 lb −8.6 kg | −24 lb −10.9 kg | −32 lb −14.5 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −25 lb −11.3 kg | −34 lb −15.4 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −25 lb −11.4 kg | −36 lb −16.4 kg |
| 150 lb 68 kg | −16 lb −7.3 kg | −22 lb −10 kg | −27 lb −12.2 kg | −37 lb −16.7 kg |
| 160 lb 72.6 kg | −17 lb −7.8 kg | −23 lb −10.4 kg | −28 lb −12.7 kg | −38 lb −17.2 kg |
| 170 lb 77.1 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −29 lb −13.2 kg | −40 lb −18.2 kg |
| 180 lb 81.6 kg | −18 lb −8.2 kg | −25 lb −11.4 kg | −30 lb −13.7 kg | −41 lb −18.6 kg |
| 190 lb 86.2 kg | −19 lb −8.6 kg | −25 lb −11.3 kg | −31 lb −14 kg | −43 lb −19.5 kg |
| 200 lb 90.7 kg | −20 lb −9.1 kg | −27 lb −12.2 kg | −32 lb −14.5 kg | −45 lb −20.4 kg |
| 210 lb 95.3 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −33 lb −15 kg | −46 lb −20.8 kg |
| 220 lb 99.8 kg | −21 lb −9.6 kg | −28 lb −12.7 kg | −34 lb −15.4 kg | −48 lb −21.8 kg |
| 230 lb 104.3 kg | −22 lb −9.9 kg | −30 lb −13.6 kg | −36 lb −16.3 kg | −49 lb −22.2 kg |
| 240 lb 108.9 kg | −21 lb −9.5 kg | −30 lb −13.6 kg | −37 lb −16.8 kg | −51 lb −23.1 kg |
Stiff Leg Deadlift and Barbell Good Morning Exercises Used by This Calculator
This calculator uses a raw barbell stiff-leg deadlift and a barbell good morning. Use strict canonical Stiff Leg Deadlift and Barbell Good Morning tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a floor-start stiff-leg deadlift with minimal knee bend
Begin each rep with the bar motionless on the floor, keep only a soft knee bend, hinge with the bar close, and finish fully upright. Enter total barbell weight. Do not use a Romanian or conventional deadlift, deficit or rack pull, touch-and-go bounce, Smith or machine variation, partial rep, or equipped lift.
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 Stiff Leg Deadlift result and one recent Barbell Good Morning result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Stiff-Leg Deadlift — View the individual Stiff-Leg Deadlift standards and next strength-level target.
- Barbell Good Morning — View the individual Good Morning standards and next strength-level target.
- Barbell Clean And Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Clean And Press (Barbell) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Pause Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.