Zercher Squats vs Barbell Good Morning Strength Standards
Compare your Zercher squat 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 the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a full-depth Zercher squat with the bar fixed in the elbow creases and a full standing lockout 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.
Zercher Squats vs Barbell Good Morning Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Zercher squat 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 Zercher squat 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 Zercher Squat / 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 Zercher Squat vs Good Morning Standards
How to read the table: The first number is Zercher Squat; 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 | 160 / 126 lb 72.6 / 57.2 kg | 203 / 160 lb 92.1 / 72.6 kg |
| 130 lb 59 kg | 103 / 74 lb 46.7 / 33.6 kg | 133 / 96 lb 60.3 / 43.5 kg | 169 / 133 lb 76.7 / 60.3 kg | 214 / 169 lb 97.1 / 76.7 kg |
| 140 lb 63.5 kg | 109 / 78 lb 49.4 / 35.4 kg | 140 / 101 lb 63.5 / 45.8 kg | 178 / 140 lb 80.7 / 63.5 kg | 225 / 178 lb 102.1 / 80.7 kg |
| 150 lb 68 kg | 114 / 81 lb 51.7 / 36.7 kg | 146 / 106 lb 66.2 / 48.1 kg | 186 / 146 lb 84.4 / 66.2 kg | 236 / 186 lb 107 / 84.4 kg |
| 160 lb 72.6 kg | 119 / 85 lb 54 / 38.6 kg | 152 / 111 lb 68.9 / 50.3 kg | 194 / 152 lb 88 / 68.9 kg | 246 / 194 lb 111.6 / 88 kg |
| 170 lb 77.1 kg | 123 / 88 lb 55.8 / 39.9 kg | 159 / 115 lb 72.1 / 52.2 kg | 202 / 159 lb 91.6 / 72.1 kg | 256 / 202 lb 116.1 / 91.6 kg |
| 180 lb 81.6 kg | 128 / 92 lb 58.1 / 41.7 kg | 165 / 120 lb 74.8 / 54.4 kg | 210 / 165 lb 95.3 / 74.8 kg | 266 / 210 lb 120.7 / 95.3 kg |
| 190 lb 86.2 kg | 133 / 95 lb 60.3 / 43.1 kg | 171 / 124 lb 77.6 / 56.2 kg | 218 / 171 lb 98.9 / 77.6 kg | 276 / 218 lb 125.2 / 98.9 kg |
| 200 lb 90.7 kg | 138 / 98 lb 62.6 / 44.5 kg | 177 / 128 lb 80.3 / 58.1 kg | 226 / 177 lb 102.5 / 80.3 kg | 286 / 226 lb 129.7 / 102.5 kg |
| 210 lb 95.3 kg | 142 / 102 lb 64.4 / 46.3 kg | 183 / 133 lb 83 / 60.3 kg | 233 / 183 lb 105.7 / 83 kg | 295 / 233 lb 133.8 / 105.7 kg |
| 220 lb 99.8 kg | 147 / 105 lb 66.7 / 47.6 kg | 189 / 137 lb 85.7 / 62.1 kg | 240 / 189 lb 108.9 / 85.7 kg | 304 / 240 lb 137.9 / 108.9 kg |
| 230 lb 104.3 kg | 151 / 108 lb 68.5 / 49 kg | 194 / 141 lb 88 / 64 kg | 248 / 194 lb 112.5 / 88 kg | 313 / 248 lb 142 / 112.5 kg |
| 240 lb 108.9 kg | 155 / 111 lb 70.3 / 50.3 kg | 200 / 145 lb 90.7 / 65.8 kg | 255 / 200 lb 115.7 / 90.7 kg | 323 / 255 lb 146.5 / 115.7 kg |
| 250 lb 113.4 kg | 160 / 114 lb 72.6 / 51.7 kg | 205 / 149 lb 93 / 67.6 kg | 262 / 205 lb 118.8 / 93 kg | 331 / 262 lb 150.1 / 118.8 kg |
| 260 lb 117.9 kg | 164 / 117 lb 74.4 / 53.1 kg | 211 / 153 lb 95.7 / 69.4 kg | 269 / 211 lb 122 / 95.7 kg | 340 / 269 lb 154.2 / 122 kg |
| 270 lb 122.5 kg | 168 / 120 lb 76.2 / 54.4 kg | 216 / 157 lb 98 / 71.2 kg | 276 / 216 lb 125.2 / 98 kg | 349 / 276 lb 158.3 / 125.2 kg |
| 280 lb 127 kg | 172 / 123 lb 78 / 55.8 kg | 221 / 161 lb 100.2 / 73 kg | 282 / 221 lb 127.9 / 100.2 kg | 357 / 282 lb 161.9 / 127.9 kg |
| 290 lb 131.5 kg | 176 / 126 lb 79.8 / 57.2 kg | 227 / 164 lb 103 / 74.4 kg | 289 / 227 lb 131.1 / 103 kg | 366 / 289 lb 166 / 131.1 kg |
| 300 lb 136.1 kg | 180 / 129 lb 81.6 / 58.5 kg | 232 / 168 lb 105.2 / 76.2 kg | 296 / 232 lb 134.3 / 105.2 kg | 374 / 296 lb 169.6 / 134.3 kg |
Women’s Zercher Squat vs Good Morning Standards
How to read the table: The first number is Zercher Squat; 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 | 69 / 40 lb 31.3 / 18.1 kg | 92 / 52 lb 41.7 / 23.6 kg | 121 / 75 lb 54.9 / 34 kg | 149 / 98 lb 67.6 / 44.5 kg |
| 110 lb 49.9 kg | 73 / 43 lb 33.1 / 19.5 kg | 98 / 55 lb 44.5 / 24.9 kg | 128 / 80 lb 58.1 / 36.3 kg | 159 / 104 lb 72.1 / 47.2 kg |
| 120 lb 54.4 kg | 78 / 46 lb 35.4 / 20.9 kg | 103 / 59 lb 46.7 / 26.8 kg | 136 / 84 lb 61.7 / 38.1 kg | 168 / 110 lb 76.2 / 49.9 kg |
| 130 lb 59 kg | 82 / 48 lb 37.2 / 21.8 kg | 109 / 62 lb 49.4 / 28.1 kg | 144 / 89 lb 65.3 / 40.4 kg | 177 / 116 lb 80.3 / 52.6 kg |
| 140 lb 63.5 kg | 86 / 51 lb 39 / 23.1 kg | 115 / 65 lb 52.2 / 29.5 kg | 151 / 94 lb 68.5 / 42.6 kg | 186 / 122 lb 84.4 / 55.3 kg |
| 150 lb 68 kg | 90 / 53 lb 40.8 / 24 kg | 120 / 68 lb 54.4 / 30.8 kg | 158 / 98 lb 71.7 / 44.5 kg | 195 / 128 lb 88.5 / 58.1 kg |
| 160 lb 72.6 kg | 94 / 55 lb 42.6 / 24.9 kg | 125 / 71 lb 56.7 / 32.2 kg | 165 / 102 lb 74.8 / 46.3 kg | 204 / 134 lb 92.5 / 60.8 kg |
| 170 lb 77.1 kg | 98 / 58 lb 44.5 / 26.3 kg | 130 / 74 lb 59 / 33.6 kg | 172 / 107 lb 78 / 48.5 kg | 212 / 139 lb 96.2 / 63 kg |
| 180 lb 81.6 kg | 102 / 60 lb 46.3 / 27.2 kg | 136 / 77 lb 61.7 / 34.9 kg | 178 / 111 lb 80.7 / 50.3 kg | 220 / 145 lb 99.8 / 65.8 kg |
| 190 lb 86.2 kg | 105 / 62 lb 47.6 / 28.1 kg | 140 / 80 lb 63.5 / 36.3 kg | 185 / 115 lb 83.9 / 52.2 kg | 228 / 150 lb 103.4 / 68 kg |
| 200 lb 90.7 kg | 109 / 64 lb 49.4 / 29 kg | 145 / 82 lb 65.8 / 37.2 kg | 191 / 119 lb 86.6 / 54 kg | 236 / 155 lb 107 / 70.3 kg |
| 210 lb 95.3 kg | 113 / 66 lb 51.3 / 29.9 kg | 150 / 85 lb 68 / 38.6 kg | 198 / 123 lb 89.8 / 55.8 kg | 244 / 160 lb 110.7 / 72.6 kg |
| 220 lb 99.8 kg | 116 / 68 lb 52.6 / 30.8 kg | 155 / 88 lb 70.3 / 39.9 kg | 204 / 127 lb 92.5 / 57.6 kg | 252 / 165 lb 114.3 / 74.8 kg |
| 230 lb 104.3 kg | 120 / 70 lb 54.4 / 31.8 kg | 160 / 90 lb 72.6 / 40.8 kg | 210 / 130 lb 95.3 / 59 kg | 259 / 170 lb 117.5 / 77.1 kg |
| 240 lb 108.9 kg | 123 / 73 lb 55.8 / 33.1 kg | 164 / 93 lb 74.4 / 42.2 kg | 216 / 134 lb 98 / 60.8 kg | 267 / 175 lb 121.1 / 79.4 kg |
How Your Zercher Squats 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 Zercher squat strength level
The Zercher squat standards use the exercise-specific targets from the individual Zercher squat 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 barbell 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 Zercher squat | Adjust Zercher squat 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 Zercher Squats 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 Zercher squat 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.
19.5 → 35.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the good morning standard minus the Zercher squat standard. A plus sign means the good morning standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −28 lb −12.7 kg | −35 lb −15.9 kg | −34 lb −15.4 kg | −43 lb −19.5 kg |
| 130 lb 59 kg | −29 lb −13.1 kg | −37 lb −16.8 kg | −36 lb −16.4 kg | −45 lb −20.4 kg |
| 140 lb 63.5 kg | −31 lb −14 kg | −39 lb −17.7 kg | −38 lb −17.2 kg | −47 lb −21.4 kg |
| 150 lb 68 kg | −33 lb −15 kg | −40 lb −18.1 kg | −40 lb −18.2 kg | −50 lb −22.6 kg |
| 160 lb 72.6 kg | −34 lb −15.4 kg | −41 lb −18.6 kg | −42 lb −19.1 kg | −52 lb −23.6 kg |
| 170 lb 77.1 kg | −35 lb −15.9 kg | −44 lb −19.9 kg | −43 lb −19.5 kg | −54 lb −24.5 kg |
| 180 lb 81.6 kg | −36 lb −16.4 kg | −45 lb −20.4 kg | −45 lb −20.5 kg | −56 lb −25.4 kg |
| 190 lb 86.2 kg | −38 lb −17.2 kg | −47 lb −21.4 kg | −47 lb −21.3 kg | −58 lb −26.3 kg |
| 200 lb 90.7 kg | −40 lb −18.1 kg | −49 lb −22.2 kg | −49 lb −22.2 kg | −60 lb −27.2 kg |
| 210 lb 95.3 kg | −40 lb −18.1 kg | −50 lb −22.7 kg | −50 lb −22.7 kg | −62 lb −28.1 kg |
| 220 lb 99.8 kg | −42 lb −19.1 kg | −52 lb −23.6 kg | −51 lb −23.2 kg | −64 lb −29 kg |
| 230 lb 104.3 kg | −43 lb −19.5 kg | −53 lb −24 kg | −54 lb −24.5 kg | −65 lb −29.5 kg |
| 240 lb 108.9 kg | −44 lb −20 kg | −55 lb −24.9 kg | −55 lb −25 kg | −68 lb −30.8 kg |
| 250 lb 113.4 kg | −46 lb −20.9 kg | −56 lb −25.4 kg | −57 lb −25.8 kg | −69 lb −31.3 kg |
| 260 lb 117.9 kg | −47 lb −21.3 kg | −58 lb −26.3 kg | −58 lb −26.3 kg | −71 lb −32.2 kg |
| 270 lb 122.5 kg | −48 lb −21.8 kg | −59 lb −26.8 kg | −60 lb −27.2 kg | −73 lb −33.1 kg |
| 280 lb 127 kg | −49 lb −22.2 kg | −60 lb −27.2 kg | −61 lb −27.7 kg | −75 lb −34 kg |
| 290 lb 131.5 kg | −50 lb −22.6 kg | −63 lb −28.6 kg | −62 lb −28.1 kg | −77 lb −34.9 kg |
| 300 lb 136.1 kg | −51 lb −23.1 kg | −64 lb −29 kg | −64 lb −29.1 kg | −78 lb −35.3 kg |
How Women’s Zercher Squats 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.
23.1 → 41.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the good morning standard minus the Zercher squat standard. A plus sign means the good morning standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −29 lb −13.2 kg | −40 lb −18.1 kg | −46 lb −20.9 kg | −51 lb −23.1 kg |
| 110 lb 49.9 kg | −30 lb −13.6 kg | −43 lb −19.6 kg | −48 lb −21.8 kg | −55 lb −24.9 kg |
| 120 lb 54.4 kg | −32 lb −14.5 kg | −44 lb −19.9 kg | −52 lb −23.6 kg | −58 lb −26.3 kg |
| 130 lb 59 kg | −34 lb −15.4 kg | −47 lb −21.3 kg | −55 lb −24.9 kg | −61 lb −27.7 kg |
| 140 lb 63.5 kg | −35 lb −15.9 kg | −50 lb −22.7 kg | −57 lb −25.9 kg | −64 lb −29.1 kg |
| 150 lb 68 kg | −37 lb −16.8 kg | −52 lb −23.6 kg | −60 lb −27.2 kg | −67 lb −30.4 kg |
| 160 lb 72.6 kg | −39 lb −17.7 kg | −54 lb −24.5 kg | −63 lb −28.5 kg | −70 lb −31.7 kg |
| 170 lb 77.1 kg | −40 lb −18.2 kg | −56 lb −25.4 kg | −65 lb −29.5 kg | −73 lb −33.2 kg |
| 180 lb 81.6 kg | −42 lb −19.1 kg | −59 lb −26.8 kg | −67 lb −30.4 kg | −75 lb −34 kg |
| 190 lb 86.2 kg | −43 lb −19.5 kg | −60 lb −27.2 kg | −70 lb −31.7 kg | −78 lb −35.4 kg |
| 200 lb 90.7 kg | −45 lb −20.4 kg | −63 lb −28.6 kg | −72 lb −32.6 kg | −81 lb −36.7 kg |
| 210 lb 95.3 kg | −47 lb −21.4 kg | −65 lb −29.4 kg | −75 lb −34 kg | −84 lb −38.1 kg |
| 220 lb 99.8 kg | −48 lb −21.8 kg | −67 lb −30.4 kg | −77 lb −34.9 kg | −87 lb −39.5 kg |
| 230 lb 104.3 kg | −50 lb −22.6 kg | −70 lb −31.8 kg | −80 lb −36.3 kg | −89 lb −40.4 kg |
| 240 lb 108.9 kg | −50 lb −22.7 kg | −71 lb −32.2 kg | −82 lb −37.2 kg | −92 lb −41.7 kg |
Zercher Squats and Barbell Good Morning Exercises Used by This Calculator
This calculator uses a full-depth barbell Zercher squat and a barbell good morning. Use strict canonical Zercher Squats and Barbell Good Morning tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a full-depth Zercher squat with the bar in the elbow creases
Hold the bar securely in the elbow creases close to the torso, squat until the hip crease is below the top of the knee, and return to full standing without dropping the elbows, repositioning the bar, or collapsing forward. Do not enter a front squat, safety-bar squat, machine squat, Smith-machine squat, partial rep, or heavily padded variation that changes the difficulty.
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 Zercher Squats result and one recent Barbell Good Morning result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Zercher Squat — View the individual Zercher Squat standards and next strength-level target.
- Barbell Good Morning — View the individual Good Morning standards and next strength-level target.
- Barbell Box Squats — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Glute Bridge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Half 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.