Barbell Squat vs Barbell Good Morning Strength Standards
Compare your barbell squat 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 working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: a raw high-bar back squat with the bar on the traps, hip crease below the top of the knee, and a controlled full standing finish; 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 Squat vs Barbell Good Morning Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell back 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 barbell back 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 Barbell 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 Barbell Squat vs Good Morning Standards
How to read the table: The first number is Barbell 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 | 244 / 70 lb 110.7 / 31.8 kg | 278 / 91 lb 126.1 / 41.3 kg | 314 / 126 lb 142.4 / 57.2 kg | 347 / 160 lb 157.4 / 72.6 kg |
| 130 lb 59 kg | 258 / 74 lb 117 / 33.6 kg | 293 / 96 lb 132.9 / 43.5 kg | 332 / 133 lb 150.6 / 60.3 kg | 366 / 169 lb 166 / 76.7 kg |
| 140 lb 63.5 kg | 271 / 78 lb 122.9 / 35.4 kg | 308 / 101 lb 139.7 / 45.8 kg | 348 / 140 lb 157.9 / 63.5 kg | 384 / 178 lb 174.2 / 80.7 kg |
| 150 lb 68 kg | 284 / 81 lb 128.8 / 36.7 kg | 322 / 106 lb 146.1 / 48.1 kg | 365 / 146 lb 165.6 / 66.2 kg | 402 / 186 lb 182.3 / 84.4 kg |
| 160 lb 72.6 kg | 296 / 85 lb 134.3 / 38.6 kg | 336 / 111 lb 152.4 / 50.3 kg | 381 / 152 lb 172.8 / 68.9 kg | 420 / 194 lb 190.5 / 88 kg |
| 170 lb 77.1 kg | 308 / 88 lb 139.7 / 39.9 kg | 350 / 115 lb 158.8 / 52.2 kg | 396 / 159 lb 179.6 / 72.1 kg | 437 / 202 lb 198.2 / 91.6 kg |
| 180 lb 81.6 kg | 320 / 92 lb 145.1 / 41.7 kg | 364 / 120 lb 165.1 / 54.4 kg | 412 / 165 lb 186.9 / 74.8 kg | 454 / 210 lb 205.9 / 95.3 kg |
| 190 lb 86.2 kg | 332 / 95 lb 150.6 / 43.1 kg | 377 / 124 lb 171 / 56.2 kg | 427 / 171 lb 193.7 / 77.6 kg | 471 / 218 lb 213.6 / 98.9 kg |
| 200 lb 90.7 kg | 344 / 98 lb 156 / 44.5 kg | 390 / 128 lb 176.9 / 58.1 kg | 442 / 177 lb 200.5 / 80.3 kg | 487 / 226 lb 220.9 / 102.5 kg |
| 210 lb 95.3 kg | 355 / 102 lb 161 / 46.3 kg | 403 / 133 lb 182.8 / 60.3 kg | 456 / 183 lb 206.8 / 83 kg | 503 / 233 lb 228.2 / 105.7 kg |
| 220 lb 99.8 kg | 366 / 105 lb 166 / 47.6 kg | 416 / 137 lb 188.7 / 62.1 kg | 471 / 189 lb 213.6 / 85.7 kg | 519 / 240 lb 235.4 / 108.9 kg |
| 230 lb 104.3 kg | 377 / 108 lb 171 / 49 kg | 428 / 141 lb 194.1 / 64 kg | 485 / 194 lb 220 / 88 kg | 535 / 248 lb 242.7 / 112.5 kg |
| 240 lb 108.9 kg | 388 / 111 lb 176 / 50.3 kg | 441 / 145 lb 200 / 65.8 kg | 499 / 200 lb 226.3 / 90.7 kg | 550 / 255 lb 249.5 / 115.7 kg |
| 250 lb 113.4 kg | 399 / 114 lb 181 / 51.7 kg | 453 / 149 lb 205.5 / 67.6 kg | 513 / 205 lb 232.7 / 93 kg | 566 / 262 lb 256.7 / 118.8 kg |
| 260 lb 117.9 kg | 409 / 117 lb 185.5 / 53.1 kg | 465 / 153 lb 210.9 / 69.4 kg | 526 / 211 lb 238.6 / 95.7 kg | 581 / 269 lb 263.5 / 122 kg |
| 270 lb 122.5 kg | 420 / 120 lb 190.5 / 54.4 kg | 477 / 157 lb 216.4 / 71.2 kg | 540 / 216 lb 244.9 / 98 kg | 595 / 276 lb 269.9 / 125.2 kg |
| 280 lb 127 kg | 430 / 123 lb 195 / 55.8 kg | 488 / 161 lb 221.4 / 73 kg | 553 / 221 lb 250.8 / 100.2 kg | 610 / 282 lb 276.7 / 127.9 kg |
| 290 lb 131.5 kg | 440 / 126 lb 199.6 / 57.2 kg | 500 / 164 lb 226.8 / 74.4 kg | 566 / 227 lb 256.7 / 103 kg | 624 / 289 lb 283 / 131.1 kg |
| 300 lb 136.1 kg | 450 / 129 lb 204.1 / 58.5 kg | 511 / 168 lb 231.8 / 76.2 kg | 579 / 232 lb 262.6 / 105.2 kg | 639 / 296 lb 289.8 / 134.3 kg |
Women’s Barbell Squat vs Good Morning Standards
How to read the table: The first number is Barbell 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 | 143 / 40 lb 64.9 / 18.1 kg | 166 / 52 lb 75.3 / 23.6 kg | 197 / 75 lb 89.4 / 34 kg | 220 / 98 lb 99.8 / 44.5 kg |
| 110 lb 49.9 kg | 153 / 43 lb 69.4 / 19.5 kg | 177 / 55 lb 80.3 / 24.9 kg | 210 / 80 lb 95.3 / 36.3 kg | 234 / 104 lb 106.1 / 47.2 kg |
| 120 lb 54.4 kg | 162 / 46 lb 73.5 / 20.9 kg | 188 / 59 lb 85.3 / 26.8 kg | 222 / 84 lb 100.7 / 38.1 kg | 248 / 110 lb 112.5 / 49.9 kg |
| 130 lb 59 kg | 171 / 48 lb 77.6 / 21.8 kg | 198 / 62 lb 89.8 / 28.1 kg | 235 / 89 lb 106.6 / 40.4 kg | 262 / 116 lb 118.8 / 52.6 kg |
| 140 lb 63.5 kg | 180 / 51 lb 81.6 / 23.1 kg | 208 / 65 lb 94.3 / 29.5 kg | 246 / 94 lb 111.6 / 42.6 kg | 275 / 122 lb 124.7 / 55.3 kg |
| 150 lb 68 kg | 188 / 53 lb 85.3 / 24 kg | 218 / 68 lb 98.9 / 30.8 kg | 258 / 98 lb 117 / 44.5 kg | 288 / 128 lb 130.6 / 58.1 kg |
| 160 lb 72.6 kg | 196 / 55 lb 88.9 / 24.9 kg | 228 / 71 lb 103.4 / 32.2 kg | 269 / 102 lb 122 / 46.3 kg | 301 / 134 lb 136.5 / 60.8 kg |
| 170 lb 77.1 kg | 204 / 58 lb 92.5 / 26.3 kg | 237 / 74 lb 107.5 / 33.6 kg | 280 / 107 lb 127 / 48.5 kg | 313 / 139 lb 142 / 63 kg |
| 180 lb 81.6 kg | 212 / 60 lb 96.2 / 27.2 kg | 246 / 77 lb 111.6 / 34.9 kg | 291 / 111 lb 132 / 50.3 kg | 325 / 145 lb 147.4 / 65.8 kg |
| 190 lb 86.2 kg | 220 / 62 lb 99.8 / 28.1 kg | 255 / 80 lb 115.7 / 36.3 kg | 302 / 115 lb 137 / 52.2 kg | 337 / 150 lb 152.9 / 68 kg |
| 200 lb 90.7 kg | 228 / 64 lb 103.4 / 29 kg | 264 / 82 lb 119.7 / 37.2 kg | 313 / 119 lb 142 / 54 kg | 349 / 155 lb 158.3 / 70.3 kg |
| 210 lb 95.3 kg | 235 / 66 lb 106.6 / 29.9 kg | 273 / 85 lb 123.8 / 38.6 kg | 323 / 123 lb 146.5 / 55.8 kg | 360 / 160 lb 163.3 / 72.6 kg |
| 220 lb 99.8 kg | 243 / 68 lb 110.2 / 30.8 kg | 281 / 88 lb 127.5 / 39.9 kg | 333 / 127 lb 151 / 57.6 kg | 372 / 165 lb 168.7 / 74.8 kg |
| 230 lb 104.3 kg | 250 / 70 lb 113.4 / 31.8 kg | 290 / 90 lb 131.5 / 40.8 kg | 343 / 130 lb 155.6 / 59 kg | 383 / 170 lb 173.7 / 77.1 kg |
| 240 lb 108.9 kg | 257 / 73 lb 116.6 / 33.1 kg | 298 / 93 lb 135.2 / 42.2 kg | 353 / 134 lb 160.1 / 60.8 kg | 394 / 175 lb 178.7 / 79.4 kg |
How Your Barbell Squat 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 back squat strength level
The standards use the sex-specific high-bar, full-depth back squat thresholds from the individual tool after its approved two-thirds scaling migration. 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 squat 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 squat | Use total-barbell estimated max and adjust 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 Barbell Squat 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 back 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.
84.8 → 155.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the good morning standard minus the barbell back squat standard. A plus sign means the good morning standard is higher. A minus sign means the barbell back squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −174 lb −78.9 kg | −187 lb −84.8 kg | −188 lb −85.2 kg | −187 lb −84.8 kg |
| 130 lb 59 kg | −184 lb −83.4 kg | −197 lb −89.4 kg | −199 lb −90.3 kg | −197 lb −89.3 kg |
| 140 lb 63.5 kg | −193 lb −87.5 kg | −207 lb −93.9 kg | −208 lb −94.4 kg | −206 lb −93.5 kg |
| 150 lb 68 kg | −203 lb −92.1 kg | −216 lb −98 kg | −219 lb −99.4 kg | −216 lb −97.9 kg |
| 160 lb 72.6 kg | −211 lb −95.7 kg | −225 lb −102.1 kg | −229 lb −103.9 kg | −226 lb −102.5 kg |
| 170 lb 77.1 kg | −220 lb −99.8 kg | −235 lb −106.6 kg | −237 lb −107.5 kg | −235 lb −106.6 kg |
| 180 lb 81.6 kg | −228 lb −103.4 kg | −244 lb −110.7 kg | −247 lb −112.1 kg | −244 lb −110.6 kg |
| 190 lb 86.2 kg | −237 lb −107.5 kg | −253 lb −114.8 kg | −256 lb −116.1 kg | −253 lb −114.7 kg |
| 200 lb 90.7 kg | −246 lb −111.5 kg | −262 lb −118.8 kg | −265 lb −120.2 kg | −261 lb −118.4 kg |
| 210 lb 95.3 kg | −253 lb −114.7 kg | −270 lb −122.5 kg | −273 lb −123.8 kg | −270 lb −122.5 kg |
| 220 lb 99.8 kg | −261 lb −118.4 kg | −279 lb −126.6 kg | −282 lb −127.9 kg | −279 lb −126.5 kg |
| 230 lb 104.3 kg | −269 lb −122 kg | −287 lb −130.1 kg | −291 lb −132 kg | −287 lb −130.2 kg |
| 240 lb 108.9 kg | −277 lb −125.7 kg | −296 lb −134.2 kg | −299 lb −135.6 kg | −295 lb −133.8 kg |
| 250 lb 113.4 kg | −285 lb −129.3 kg | −304 lb −137.9 kg | −308 lb −139.7 kg | −304 lb −137.9 kg |
| 260 lb 117.9 kg | −292 lb −132.4 kg | −312 lb −141.5 kg | −315 lb −142.9 kg | −312 lb −141.5 kg |
| 270 lb 122.5 kg | −300 lb −136.1 kg | −320 lb −145.2 kg | −324 lb −146.9 kg | −319 lb −144.7 kg |
| 280 lb 127 kg | −307 lb −139.2 kg | −327 lb −148.4 kg | −332 lb −150.6 kg | −328 lb −148.8 kg |
| 290 lb 131.5 kg | −314 lb −142.4 kg | −336 lb −152.4 kg | −339 lb −153.7 kg | −335 lb −151.9 kg |
| 300 lb 136.1 kg | −321 lb −145.6 kg | −343 lb −155.6 kg | −347 lb −157.4 kg | −343 lb −155.5 kg |
How Women’s Barbell Squat 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.
55.3 → 99.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the good morning standard minus the barbell back squat standard. A plus sign means the good morning standard is higher. A minus sign means the barbell back squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −103 lb −46.8 kg | −114 lb −51.7 kg | −122 lb −55.4 kg | −122 lb −55.3 kg |
| 110 lb 49.9 kg | −110 lb −49.9 kg | −122 lb −55.4 kg | −130 lb −59 kg | −130 lb −58.9 kg |
| 120 lb 54.4 kg | −116 lb −52.6 kg | −129 lb −58.5 kg | −138 lb −62.6 kg | −138 lb −62.6 kg |
| 130 lb 59 kg | −123 lb −55.8 kg | −136 lb −61.7 kg | −146 lb −66.2 kg | −146 lb −66.2 kg |
| 140 lb 63.5 kg | −129 lb −58.5 kg | −143 lb −64.8 kg | −152 lb −69 kg | −153 lb −69.4 kg |
| 150 lb 68 kg | −135 lb −61.3 kg | −150 lb −68.1 kg | −160 lb −72.5 kg | −160 lb −72.5 kg |
| 160 lb 72.6 kg | −141 lb −64 kg | −157 lb −71.2 kg | −167 lb −75.7 kg | −167 lb −75.7 kg |
| 170 lb 77.1 kg | −146 lb −66.2 kg | −163 lb −73.9 kg | −173 lb −78.5 kg | −174 lb −79 kg |
| 180 lb 81.6 kg | −152 lb −69 kg | −169 lb −76.7 kg | −180 lb −81.7 kg | −180 lb −81.6 kg |
| 190 lb 86.2 kg | −158 lb −71.7 kg | −175 lb −79.4 kg | −187 lb −84.8 kg | −187 lb −84.9 kg |
| 200 lb 90.7 kg | −164 lb −74.4 kg | −182 lb −82.5 kg | −194 lb −88 kg | −194 lb −88 kg |
| 210 lb 95.3 kg | −169 lb −76.7 kg | −188 lb −85.2 kg | −200 lb −90.7 kg | −200 lb −90.7 kg |
| 220 lb 99.8 kg | −175 lb −79.4 kg | −193 lb −87.6 kg | −206 lb −93.4 kg | −207 lb −93.9 kg |
| 230 lb 104.3 kg | −180 lb −81.6 kg | −200 lb −90.7 kg | −213 lb −96.6 kg | −213 lb −96.6 kg |
| 240 lb 108.9 kg | −184 lb −83.5 kg | −205 lb −93 kg | −219 lb −99.3 kg | −219 lb −99.3 kg |
Barbell Squat and Barbell Good Morning Exercises Used by This Calculator
This calculator uses a full-depth high-bar back squat and a barbell good morning. Use strict canonical Barbell Squat and Barbell Good Morning tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a raw high-bar squat below parallel
Enter the bar plus all plates. Keep the bar high on the traps, descend until the hip crease passes below the top of the knee, and stand to full hip and knee extension. Do not enter per-side plates, low-bar, box, pin, partial, Smith-machine, hack-squat, wrapped, suited, or assisted results.
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 Squat 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
- Barbell Back Squat (High-Bar, Full Depth) — View the individual Barbell 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.