Barbell Good Morning vs Barbell Deadlift Strength Standards
Compare your good morning and barbell deadlift 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 raw barbell good morning with the bar on the upper back, minimal knee bend, a braced neutral torso, and a consistent hamstring-limited depth and a conventional deadlift from the floor to full lockout. 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.
Barbell Good Morning vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the good morning and barbell deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your good morning and barbell deadlift.
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 Good Morning / Barbell Deadlift, 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 Good Morning vs Barbell Deadlift Standards
How to read the table: The first number is Good Morning; the second is Barbell Deadlift. 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 | 70 / 252 lb 31.8 / 114.3 kg | 91 / 322 lb 41.3 / 146.1 kg | 126 / 371 lb 57.2 / 168.3 kg | 160 / 420 lb 72.6 / 190.5 kg |
| 130 lb 59 kg | 74 / 266 lb 33.6 / 120.7 kg | 96 / 339 lb 43.5 / 153.8 kg | 133 / 391 lb 60.3 / 177.4 kg | 169 / 443 lb 76.7 / 200.9 kg |
| 140 lb 63.5 kg | 78 / 279 lb 35.4 / 126.6 kg | 101 / 357 lb 45.8 / 161.9 kg | 140 / 411 lb 63.5 / 186.4 kg | 178 / 465 lb 80.7 / 210.9 kg |
| 150 lb 68 kg | 81 / 292 lb 36.7 / 132.4 kg | 106 / 373 lb 48.1 / 169.2 kg | 146 / 431 lb 66.2 / 195.5 kg | 186 / 487 lb 84.4 / 220.9 kg |
| 160 lb 72.6 kg | 85 / 305 lb 38.6 / 138.3 kg | 111 / 390 lb 50.3 / 176.9 kg | 152 / 449 lb 68.9 / 203.7 kg | 194 / 508 lb 88 / 230.4 kg |
| 170 lb 77.1 kg | 88 / 318 lb 39.9 / 144.2 kg | 115 / 406 lb 52.2 / 184.2 kg | 159 / 468 lb 72.1 / 212.3 kg | 202 / 529 lb 91.6 / 240 kg |
| 180 lb 81.6 kg | 92 / 330 lb 41.7 / 149.7 kg | 120 / 422 lb 54.4 / 191.4 kg | 165 / 486 lb 74.8 / 220.4 kg | 210 / 550 lb 95.3 / 249.5 kg |
| 190 lb 86.2 kg | 95 / 342 lb 43.1 / 155.1 kg | 124 / 437 lb 56.2 / 198.2 kg | 171 / 504 lb 77.6 / 228.6 kg | 218 / 570 lb 98.9 / 258.5 kg |
| 200 lb 90.7 kg | 98 / 354 lb 44.5 / 160.6 kg | 128 / 452 lb 58.1 / 205 kg | 177 / 522 lb 80.3 / 236.8 kg | 226 / 590 lb 102.5 / 267.6 kg |
| 210 lb 95.3 kg | 102 / 366 lb 46.3 / 166 kg | 133 / 467 lb 60.3 / 211.8 kg | 183 / 539 lb 83 / 244.5 kg | 233 / 609 lb 105.7 / 276.2 kg |
| 220 lb 99.8 kg | 105 / 377 lb 47.6 / 171 kg | 137 / 482 lb 62.1 / 218.6 kg | 189 / 556 lb 85.7 / 252.2 kg | 240 / 629 lb 108.9 / 285.3 kg |
| 230 lb 104.3 kg | 108 / 388 lb 49 / 176 kg | 141 / 496 lb 64 / 225 kg | 194 / 572 lb 88 / 259.5 kg | 248 / 647 lb 112.5 / 293.5 kg |
| 240 lb 108.9 kg | 111 / 400 lb 50.3 / 181.4 kg | 145 / 511 lb 65.8 / 231.8 kg | 200 / 589 lb 90.7 / 267.2 kg | 255 / 666 lb 115.7 / 302.1 kg |
| 250 lb 113.4 kg | 114 / 411 lb 51.7 / 186.4 kg | 149 / 525 lb 67.6 / 238.1 kg | 205 / 605 lb 93 / 274.4 kg | 262 / 684 lb 118.8 / 310.3 kg |
| 260 lb 117.9 kg | 117 / 422 lb 53.1 / 191.4 kg | 153 / 539 lb 69.4 / 244.5 kg | 211 / 621 lb 95.7 / 281.7 kg | 269 / 703 lb 122 / 318.9 kg |
| 270 lb 122.5 kg | 120 / 432 lb 54.4 / 196 kg | 157 / 552 lb 71.2 / 250.4 kg | 216 / 637 lb 98 / 288.9 kg | 276 / 720 lb 125.2 / 326.6 kg |
| 280 lb 127 kg | 123 / 443 lb 55.8 / 200.9 kg | 161 / 566 lb 73 / 256.7 kg | 221 / 653 lb 100.2 / 296.2 kg | 282 / 738 lb 127.9 / 334.8 kg |
| 290 lb 131.5 kg | 126 / 453 lb 57.2 / 205.5 kg | 164 / 579 lb 74.4 / 262.6 kg | 227 / 668 lb 103 / 303 kg | 289 / 756 lb 131.1 / 342.9 kg |
| 300 lb 136.1 kg | 129 / 464 lb 58.5 / 210.5 kg | 168 / 593 lb 76.2 / 269 kg | 232 / 683 lb 105.2 / 309.8 kg | 296 / 773 lb 134.3 / 350.6 kg |
Women’s Good Morning vs Barbell Deadlift Standards
How to read the table: The first number is Good Morning; the second is Barbell Deadlift. 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 | 40 / 149 lb 18.1 / 67.6 kg | 52 / 201 lb 23.6 / 91.2 kg | 75 / 240 lb 34 / 108.9 kg | 98 / 275 lb 44.5 / 124.7 kg |
| 110 lb 49.9 kg | 43 / 159 lb 19.5 / 72.1 kg | 55 / 214 lb 24.9 / 97.1 kg | 80 / 256 lb 36.3 / 116.1 kg | 104 / 293 lb 47.2 / 132.9 kg |
| 120 lb 54.4 kg | 46 / 168 lb 20.9 / 76.2 kg | 59 / 227 lb 26.8 / 103 kg | 84 / 271 lb 38.1 / 122.9 kg | 110 / 310 lb 49.9 / 140.6 kg |
| 130 lb 59 kg | 48 / 177 lb 21.8 / 80.3 kg | 62 / 239 lb 28.1 / 108.4 kg | 89 / 286 lb 40.4 / 129.7 kg | 116 / 327 lb 52.6 / 148.3 kg |
| 140 lb 63.5 kg | 51 / 186 lb 23.1 / 84.4 kg | 65 / 251 lb 29.5 / 113.9 kg | 94 / 301 lb 42.6 / 136.5 kg | 122 / 344 lb 55.3 / 156 kg |
| 150 lb 68 kg | 53 / 195 lb 24 / 88.5 kg | 68 / 263 lb 30.8 / 119.3 kg | 98 / 315 lb 44.5 / 142.9 kg | 128 / 360 lb 58.1 / 163.3 kg |
| 160 lb 72.6 kg | 55 / 204 lb 24.9 / 92.5 kg | 71 / 275 lb 32.2 / 124.7 kg | 102 / 329 lb 46.3 / 149.2 kg | 134 / 376 lb 60.8 / 170.6 kg |
| 170 lb 77.1 kg | 58 / 212 lb 26.3 / 96.2 kg | 74 / 286 lb 33.6 / 129.7 kg | 107 / 342 lb 48.5 / 155.1 kg | 139 / 391 lb 63 / 177.4 kg |
| 180 lb 81.6 kg | 60 / 220 lb 27.2 / 99.8 kg | 77 / 297 lb 34.9 / 134.7 kg | 111 / 356 lb 50.3 / 161.5 kg | 145 / 407 lb 65.8 / 184.6 kg |
| 190 lb 86.2 kg | 62 / 228 lb 28.1 / 103.4 kg | 80 / 308 lb 36.3 / 139.7 kg | 115 / 369 lb 52.2 / 167.4 kg | 150 / 421 lb 68 / 191 kg |
| 200 lb 90.7 kg | 64 / 236 lb 29 / 107 kg | 82 / 319 lb 37.2 / 144.7 kg | 119 / 382 lb 54 / 173.3 kg | 155 / 436 lb 70.3 / 197.8 kg |
| 210 lb 95.3 kg | 66 / 244 lb 29.9 / 110.7 kg | 85 / 329 lb 38.6 / 149.2 kg | 123 / 394 lb 55.8 / 178.7 kg | 160 / 451 lb 72.6 / 204.6 kg |
| 220 lb 99.8 kg | 68 / 252 lb 30.8 / 114.3 kg | 88 / 340 lb 39.9 / 154.2 kg | 127 / 407 lb 57.6 / 184.6 kg | 165 / 465 lb 74.8 / 210.9 kg |
| 230 lb 104.3 kg | 70 / 259 lb 31.8 / 117.5 kg | 90 / 350 lb 40.8 / 158.8 kg | 130 / 419 lb 59 / 190.1 kg | 170 / 479 lb 77.1 / 217.3 kg |
| 240 lb 108.9 kg | 73 / 267 lb 33.1 / 121.1 kg | 93 / 360 lb 42.2 / 163.3 kg | 134 / 431 lb 60.8 / 195.5 kg | 175 / 492 lb 79.4 / 223.2 kg |
How Your Barbell Good Morning vs Barbell Deadlift 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 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.
3. Find the barbell deadlift strength level
The deadlift data uses lifters ages 18–39. 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.
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 good morning | Adjust good morning targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell deadlift | Adjust barbell deadlift 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 Barbell Good Morning and Barbell Deadlift 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 barbell deadlift standard is higher; below zero means the good morning 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.
117.9 → 216.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the good morning standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the good morning standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +182 lb +82.5 kg | +231 lb +104.8 kg | +245 lb +111.1 kg | +260 lb +117.9 kg |
| 130 lb 59 kg | +192 lb +87.1 kg | +243 lb +110.3 kg | +258 lb +117.1 kg | +274 lb +124.2 kg |
| 140 lb 63.5 kg | +201 lb +91.2 kg | +256 lb +116.1 kg | +271 lb +122.9 kg | +287 lb +130.2 kg |
| 150 lb 68 kg | +211 lb +95.7 kg | +267 lb +121.1 kg | +285 lb +129.3 kg | +301 lb +136.5 kg |
| 160 lb 72.6 kg | +220 lb +99.7 kg | +279 lb +126.6 kg | +297 lb +134.8 kg | +314 lb +142.4 kg |
| 170 lb 77.1 kg | +230 lb +104.3 kg | +291 lb +132 kg | +309 lb +140.2 kg | +327 lb +148.4 kg |
| 180 lb 81.6 kg | +238 lb +108 kg | +302 lb +137 kg | +321 lb +145.6 kg | +340 lb +154.2 kg |
| 190 lb 86.2 kg | +247 lb +112 kg | +313 lb +142 kg | +333 lb +151 kg | +352 lb +159.6 kg |
| 200 lb 90.7 kg | +256 lb +116.1 kg | +324 lb +146.9 kg | +345 lb +156.5 kg | +364 lb +165.1 kg |
| 210 lb 95.3 kg | +264 lb +119.7 kg | +334 lb +151.5 kg | +356 lb +161.5 kg | +376 lb +170.5 kg |
| 220 lb 99.8 kg | +272 lb +123.4 kg | +345 lb +156.5 kg | +367 lb +166.5 kg | +389 lb +176.4 kg |
| 230 lb 104.3 kg | +280 lb +127 kg | +355 lb +161 kg | +378 lb +171.5 kg | +399 lb +181 kg |
| 240 lb 108.9 kg | +289 lb +131.1 kg | +366 lb +166 kg | +389 lb +176.5 kg | +411 lb +186.4 kg |
| 250 lb 113.4 kg | +297 lb +134.7 kg | +376 lb +170.5 kg | +400 lb +181.4 kg | +422 lb +191.5 kg |
| 260 lb 117.9 kg | +305 lb +138.3 kg | +386 lb +175.1 kg | +410 lb +186 kg | +434 lb +196.9 kg |
| 270 lb 122.5 kg | +312 lb +141.6 kg | +395 lb +179.2 kg | +421 lb +190.9 kg | +444 lb +201.4 kg |
| 280 lb 127 kg | +320 lb +145.1 kg | +405 lb +183.7 kg | +432 lb +196 kg | +456 lb +206.9 kg |
| 290 lb 131.5 kg | +327 lb +148.3 kg | +415 lb +188.2 kg | +441 lb +200 kg | +467 lb +211.8 kg |
| 300 lb 136.1 kg | +335 lb +152 kg | +425 lb +192.8 kg | +451 lb +204.6 kg | +477 lb +216.3 kg |
How Women’s Barbell Good Morning and Barbell Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
80.2 → 143.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the good morning standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the good morning standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +109 lb +49.5 kg | +149 lb +67.6 kg | +165 lb +74.9 kg | +177 lb +80.2 kg |
| 110 lb 49.9 kg | +116 lb +52.6 kg | +159 lb +72.2 kg | +176 lb +79.8 kg | +189 lb +85.7 kg |
| 120 lb 54.4 kg | +122 lb +55.3 kg | +168 lb +76.2 kg | +187 lb +84.8 kg | +200 lb +90.7 kg |
| 130 lb 59 kg | +129 lb +58.5 kg | +177 lb +80.3 kg | +197 lb +89.3 kg | +211 lb +95.7 kg |
| 140 lb 63.5 kg | +135 lb +61.3 kg | +186 lb +84.4 kg | +207 lb +93.9 kg | +222 lb +100.7 kg |
| 150 lb 68 kg | +142 lb +64.5 kg | +195 lb +88.5 kg | +217 lb +98.4 kg | +232 lb +105.2 kg |
| 160 lb 72.6 kg | +149 lb +67.6 kg | +204 lb +92.5 kg | +227 lb +102.9 kg | +242 lb +109.8 kg |
| 170 lb 77.1 kg | +154 lb +69.9 kg | +212 lb +96.1 kg | +235 lb +106.6 kg | +252 lb +114.4 kg |
| 180 lb 81.6 kg | +160 lb +72.6 kg | +220 lb +99.8 kg | +245 lb +111.2 kg | +262 lb +118.8 kg |
| 190 lb 86.2 kg | +166 lb +75.3 kg | +228 lb +103.4 kg | +254 lb +115.2 kg | +271 lb +123 kg |
| 200 lb 90.7 kg | +172 lb +78 kg | +237 lb +107.5 kg | +263 lb +119.3 kg | +281 lb +127.5 kg |
| 210 lb 95.3 kg | +178 lb +80.8 kg | +244 lb +110.6 kg | +271 lb +122.9 kg | +291 lb +132 kg |
| 220 lb 99.8 kg | +184 lb +83.5 kg | +252 lb +114.3 kg | +280 lb +127 kg | +300 lb +136.1 kg |
| 230 lb 104.3 kg | +189 lb +85.7 kg | +260 lb +118 kg | +289 lb +131.1 kg | +309 lb +140.2 kg |
| 240 lb 108.9 kg | +194 lb +88 kg | +267 lb +121.1 kg | +297 lb +134.7 kg | +317 lb +143.8 kg |
Barbell Good Morning and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a barbell good morning and a conventional barbell deadlift. Use strict canonical Barbell Good Morning and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use a conventional barbell deadlift from the floor
Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.
Enter one recent Barbell Good Morning result and one recent Barbell Deadlift result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Good Morning — View the individual Good Morning standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift 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 Clean Pull — 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.