Barbell Seated Good Morning vs Good Morning Strength Standards
Compare your barbell seated good morning 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.
Use each exercise's canonical input: Weight used and a whole number from 1 to 12 reps for Barbell Seated Good Morning and Total barbell weight and a whole number from 1 to 12 reps for Barbell Good Morning. Testing: the entered weight for strict Barbell Seated Good Morning; 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.
Barbell Seated Good Morning vs Barbell Good Morning Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell seated good morning 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 barbell seated good morning 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 Barbell Seated Good Morning / 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 Barbell Seated Good Morning vs Good Morning Standards
How to read the table: The first number is Barbell Seated Good Morning; 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 | 59 / 70 lb 26.8 / 31.8 kg | 87 / 91 lb 39.5 / 41.3 kg | 120 / 126 lb 54.4 / 57.2 kg | 157 / 160 lb 71.2 / 72.6 kg |
| 130 lb 59 kg | 62 / 74 lb 28.1 / 33.6 kg | 92 / 96 lb 41.7 / 43.5 kg | 127 / 133 lb 57.6 / 60.3 kg | 165 / 169 lb 74.8 / 76.7 kg |
| 140 lb 63.5 kg | 65 / 78 lb 29.5 / 35.4 kg | 96 / 101 lb 43.5 / 45.8 kg | 133 / 140 lb 60.3 / 63.5 kg | 174 / 178 lb 78.9 / 80.7 kg |
| 150 lb 68 kg | 68 / 81 lb 30.8 / 36.7 kg | 101 / 106 lb 45.8 / 48.1 kg | 139 / 146 lb 63 / 66.2 kg | 182 / 186 lb 82.6 / 84.4 kg |
| 160 lb 72.6 kg | 71 / 85 lb 32.2 / 38.6 kg | 105 / 111 lb 47.6 / 50.3 kg | 145 / 152 lb 65.8 / 68.9 kg | 190 / 194 lb 86.2 / 88 kg |
| 170 lb 77.1 kg | 74 / 88 lb 33.6 / 39.9 kg | 110 / 115 lb 49.9 / 52.2 kg | 151 / 159 lb 68.5 / 72.1 kg | 198 / 202 lb 89.8 / 91.6 kg |
| 180 lb 81.6 kg | 77 / 92 lb 34.9 / 41.7 kg | 114 / 120 lb 51.7 / 54.4 kg | 157 / 165 lb 71.2 / 74.8 kg | 205 / 210 lb 93 / 95.3 kg |
| 190 lb 86.2 kg | 80 / 95 lb 36.3 / 43.1 kg | 118 / 124 lb 53.5 / 56.2 kg | 163 / 171 lb 73.9 / 77.6 kg | 213 / 218 lb 96.6 / 98.9 kg |
| 200 lb 90.7 kg | 83 / 98 lb 37.6 / 44.5 kg | 122 / 128 lb 55.3 / 58.1 kg | 169 / 177 lb 76.7 / 80.3 kg | 220 / 226 lb 99.8 / 102.5 kg |
| 210 lb 95.3 kg | 86 / 102 lb 39 / 46.3 kg | 126 / 133 lb 57.2 / 60.3 kg | 174 / 183 lb 78.9 / 83 kg | 228 / 233 lb 103.4 / 105.7 kg |
| 220 lb 99.8 kg | 88 / 105 lb 39.9 / 47.6 kg | 130 / 137 lb 59 / 62.1 kg | 180 / 189 lb 81.6 / 85.7 kg | 235 / 240 lb 106.6 / 108.9 kg |
| 230 lb 104.3 kg | 91 / 108 lb 41.3 / 49 kg | 134 / 141 lb 60.8 / 64 kg | 185 / 194 lb 83.9 / 88 kg | 242 / 248 lb 109.8 / 112.5 kg |
| 240 lb 108.9 kg | 93 / 111 lb 42.2 / 50.3 kg | 138 / 145 lb 62.6 / 65.8 kg | 190 / 200 lb 86.2 / 90.7 kg | 249 / 255 lb 112.9 / 115.7 kg |
| 250 lb 113.4 kg | 96 / 114 lb 43.5 / 51.7 kg | 142 / 149 lb 64.4 / 67.6 kg | 196 / 205 lb 88.9 / 93 kg | 256 / 262 lb 116.1 / 118.8 kg |
| 260 lb 117.9 kg | 99 / 117 lb 44.9 / 53.1 kg | 145 / 153 lb 65.8 / 69.4 kg | 201 / 211 lb 91.2 / 95.7 kg | 263 / 269 lb 119.3 / 122 kg |
| 270 lb 122.5 kg | 101 / 120 lb 45.8 / 54.4 kg | 149 / 157 lb 67.6 / 71.2 kg | 206 / 216 lb 93.4 / 98 kg | 269 / 276 lb 122 / 125.2 kg |
| 280 lb 127 kg | 104 / 123 lb 47.2 / 55.8 kg | 153 / 161 lb 69.4 / 73 kg | 211 / 221 lb 95.7 / 100.2 kg | 276 / 282 lb 125.2 / 127.9 kg |
| 290 lb 131.5 kg | 106 / 126 lb 48.1 / 57.2 kg | 156 / 164 lb 70.8 / 74.4 kg | 216 / 227 lb 98 / 103 kg | 282 / 289 lb 127.9 / 131.1 kg |
| 300 lb 136.1 kg | 108 / 129 lb 49 / 58.5 kg | 160 / 168 lb 72.6 / 76.2 kg | 221 / 232 lb 100.2 / 105.2 kg | 289 / 296 lb 131.1 / 134.3 kg |
Women’s Barbell Seated Good Morning vs Good Morning Standards
How to read the table: The first number is Barbell Seated Good Morning; 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 | 32 / 40 lb 14.5 / 18.1 kg | 50 / 52 lb 22.7 / 23.6 kg | 71 / 75 lb 32.2 / 34 kg | 94 / 98 lb 42.6 / 44.5 kg |
| 110 lb 49.9 kg | 34 / 43 lb 15.4 / 19.5 kg | 53 / 55 lb 24 / 24.9 kg | 76 / 80 lb 34.5 / 36.3 kg | 100 / 104 lb 45.4 / 47.2 kg |
| 120 lb 54.4 kg | 36 / 46 lb 16.3 / 20.9 kg | 56 / 59 lb 25.4 / 26.8 kg | 80 / 84 lb 36.3 / 38.1 kg | 106 / 110 lb 48.1 / 49.9 kg |
| 130 lb 59 kg | 38 / 48 lb 17.2 / 21.8 kg | 59 / 62 lb 26.8 / 28.1 kg | 85 / 89 lb 38.6 / 40.4 kg | 112 / 116 lb 50.8 / 52.6 kg |
| 140 lb 63.5 kg | 40 / 51 lb 18.1 / 23.1 kg | 62 / 65 lb 28.1 / 29.5 kg | 89 / 94 lb 40.4 / 42.6 kg | 117 / 122 lb 53.1 / 55.3 kg |
| 150 lb 68 kg | 42 / 53 lb 19.1 / 24 kg | 65 / 68 lb 29.5 / 30.8 kg | 93 / 98 lb 42.2 / 44.5 kg | 123 / 128 lb 55.8 / 58.1 kg |
| 160 lb 72.6 kg | 44 / 55 lb 20 / 24.9 kg | 68 / 71 lb 30.8 / 32.2 kg | 97 / 102 lb 44 / 46.3 kg | 128 / 134 lb 58.1 / 60.8 kg |
| 170 lb 77.1 kg | 46 / 58 lb 20.9 / 26.3 kg | 71 / 74 lb 32.2 / 33.6 kg | 101 / 107 lb 45.8 / 48.5 kg | 134 / 139 lb 60.8 / 63 kg |
| 180 lb 81.6 kg | 47 / 60 lb 21.3 / 27.2 kg | 73 / 77 lb 33.1 / 34.9 kg | 105 / 111 lb 47.6 / 50.3 kg | 139 / 145 lb 63 / 65.8 kg |
| 190 lb 86.2 kg | 49 / 62 lb 22.2 / 28.1 kg | 76 / 80 lb 34.5 / 36.3 kg | 109 / 115 lb 49.4 / 52.2 kg | 144 / 150 lb 65.3 / 68 kg |
| 200 lb 90.7 kg | 51 / 64 lb 23.1 / 29 kg | 79 / 82 lb 35.8 / 37.2 kg | 113 / 119 lb 51.3 / 54 kg | 149 / 155 lb 67.6 / 70.3 kg |
| 210 lb 95.3 kg | 53 / 66 lb 24 / 29.9 kg | 81 / 85 lb 36.7 / 38.6 kg | 116 / 123 lb 52.6 / 55.8 kg | 154 / 160 lb 69.9 / 72.6 kg |
| 220 lb 99.8 kg | 54 / 68 lb 24.5 / 30.8 kg | 84 / 88 lb 38.1 / 39.9 kg | 120 / 127 lb 54.4 / 57.6 kg | 159 / 165 lb 72.1 / 74.8 kg |
| 230 lb 104.3 kg | 56 / 70 lb 25.4 / 31.8 kg | 86 / 90 lb 39 / 40.8 kg | 124 / 130 lb 56.2 / 59 kg | 164 / 170 lb 74.4 / 77.1 kg |
| 240 lb 108.9 kg | 57 / 73 lb 25.9 / 33.1 kg | 89 / 93 lb 40.4 / 42.2 kg | 127 / 134 lb 57.6 / 60.8 kg | 168 / 175 lb 76.2 / 79.4 kg |
How Your Barbell Seated Good Morning 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 barbell seated good morning strength level
The standards use the sex-specific thresholds from the individual Barbell Seated 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 larger 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 barbell seated good morning | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Barbell Seated Good Morning 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 barbell seated 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.
1.4 → 3.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the good morning standard minus the barbell seated good morning standard. A plus sign means the good morning standard is higher. A minus sign means the barbell seated good morning standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +11 lb +5 kg | +4 lb +1.8 kg | +6 lb +2.8 kg | +3 lb +1.4 kg |
| 130 lb 59 kg | +12 lb +5.5 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +4 lb +1.9 kg |
| 140 lb 63.5 kg | +13 lb +5.9 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +4 lb +1.8 kg |
| 150 lb 68 kg | +13 lb +5.9 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +4 lb +1.8 kg |
| 160 lb 72.6 kg | +14 lb +6.4 kg | +6 lb +2.7 kg | +7 lb +3.1 kg | +4 lb +1.8 kg |
| 170 lb 77.1 kg | +14 lb +6.3 kg | +5 lb +2.3 kg | +8 lb +3.6 kg | +4 lb +1.8 kg |
| 180 lb 81.6 kg | +15 lb +6.8 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +5 lb +2.3 kg |
| 190 lb 86.2 kg | +15 lb +6.8 kg | +6 lb +2.7 kg | +8 lb +3.7 kg | +5 lb +2.3 kg |
| 200 lb 90.7 kg | +15 lb +6.9 kg | +6 lb +2.8 kg | +8 lb +3.6 kg | +6 lb +2.7 kg |
| 210 lb 95.3 kg | +16 lb +7.3 kg | +7 lb +3.1 kg | +9 lb +4.1 kg | +5 lb +2.3 kg |
| 220 lb 99.8 kg | +17 lb +7.7 kg | +7 lb +3.1 kg | +9 lb +4.1 kg | +5 lb +2.3 kg |
| 230 lb 104.3 kg | +17 lb +7.7 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +6 lb +2.7 kg |
| 240 lb 108.9 kg | +18 lb +8.1 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +6 lb +2.8 kg |
| 250 lb 113.4 kg | +18 lb +8.2 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +6 lb +2.7 kg |
| 260 lb 117.9 kg | +18 lb +8.2 kg | +8 lb +3.6 kg | +10 lb +4.5 kg | +6 lb +2.7 kg |
| 270 lb 122.5 kg | +19 lb +8.6 kg | +8 lb +3.6 kg | +10 lb +4.6 kg | +7 lb +3.2 kg |
| 280 lb 127 kg | +19 lb +8.6 kg | +8 lb +3.6 kg | +10 lb +4.5 kg | +6 lb +2.7 kg |
| 290 lb 131.5 kg | +20 lb +9.1 kg | +8 lb +3.6 kg | +11 lb +5 kg | +7 lb +3.2 kg |
| 300 lb 136.1 kg | +21 lb +9.5 kg | +8 lb +3.6 kg | +11 lb +5 kg | +7 lb +3.2 kg |
How Women’s Barbell Seated Good Morning 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.
1.9 → 3.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the good morning standard minus the barbell seated good morning standard. A plus sign means the good morning standard is higher. A minus sign means the barbell seated good morning standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +8 lb +3.6 kg | +2 lb +0.9 kg | +4 lb +1.8 kg | +4 lb +1.9 kg |
| 110 lb 49.9 kg | +9 lb +4.1 kg | +2 lb +0.9 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 120 lb 54.4 kg | +10 lb +4.6 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 130 lb 59 kg | +10 lb +4.6 kg | +3 lb +1.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 140 lb 63.5 kg | +11 lb +5 kg | +3 lb +1.4 kg | +5 lb +2.2 kg | +5 lb +2.2 kg |
| 150 lb 68 kg | +11 lb +4.9 kg | +3 lb +1.3 kg | +5 lb +2.3 kg | +5 lb +2.3 kg |
| 160 lb 72.6 kg | +11 lb +4.9 kg | +3 lb +1.4 kg | +5 lb +2.3 kg | +6 lb +2.7 kg |
| 170 lb 77.1 kg | +12 lb +5.4 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +5 lb +2.2 kg |
| 180 lb 81.6 kg | +13 lb +5.9 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +6 lb +2.8 kg |
| 190 lb 86.2 kg | +13 lb +5.9 kg | +4 lb +1.8 kg | +6 lb +2.8 kg | +6 lb +2.7 kg |
| 200 lb 90.7 kg | +13 lb +5.9 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +6 lb +2.7 kg |
| 210 lb 95.3 kg | +13 lb +5.9 kg | +4 lb +1.9 kg | +7 lb +3.2 kg | +6 lb +2.7 kg |
| 220 lb 99.8 kg | +14 lb +6.3 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +6 lb +2.7 kg |
| 230 lb 104.3 kg | +14 lb +6.4 kg | +4 lb +1.8 kg | +6 lb +2.8 kg | +6 lb +2.7 kg |
| 240 lb 108.9 kg | +16 lb +7.2 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +7 lb +3.2 kg |
Barbell Seated Good Morning and Barbell Good Morning Exercises Used by This Calculator
This calculator uses a strict barbell seated good morning test and a barbell good morning. Use strict canonical Barbell Seated Good Morning and Barbell Good Morning tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Barbell Seated Good Morning setup and load convention
the entered weight for strict Barbell Seated Good Morning valid Barbell Seated Good Morning reps Hinge or fold forward under control to a consistent trunk angle, then return to upright by extending the trunk and hips without bouncing or collapsing. A valid finish reaches controlled upright seated posture with the bar stable on the upper back Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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 Barbell Seated Good Morning result and one recent Barbell Good Morning result
Use each exercise’s canonical input: Weight used and a whole number from 1 to 12 reps for Barbell Seated Good Morning and Total barbell weight and a whole number from 1 to 12 reps for Barbell Good Morning.
Related Tools
- Barbell Seated Good Morning — View the individual Barbell Seated Good Morning standards and next strength-level target.
- Barbell Good Morning — View the individual Good Morning standards and next strength-level target.
- Safety Bar Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Back Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Tempo Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.