Barbell Good Morning Strength Standards Calculator
Barbell Good Morning standards change with bodyweight, so one universal bodyweight-ratio range cannot describe every lifter. Use the calculator with a strict, controlled hinge to see the exact target for your sex and bodyweight.
Use your bodyweight along with the weight you can control through a strict hip hinge, with the bar on your back, fixed knee position, and consistent depth on every rep.
The calculator shows your exact strength tier, how your good morning stacks up against your bodyweight, how much more weight you need to reach the next level, and saves your results so you can track your progress over time.
Check your result now and see exactly what you need to improve in your hinge and position control to move up a level.
Understanding Your Barbell Good Morning Strength Score
Your Barbell Good Morning result compares your estimated one-rep max with strength targets adjusted for your sex and exact bodyweight. A heavier lifter receives higher target loads, but the targets do not rise pound-for-pound with bodyweight.
Keep the bar secure, hold a consistent knee position, push the hips back, and use the same controlled hinge depth on every rep. Use the same standard each time so changes in your result reflect changes in strength rather than a different version of the exercise.
Barbell Good Morning Strength Standards
Use the men’s or women’s table and find the row closest to your bodyweight for a quick reference. For an exact result, enter your bodyweight, weight lifted, and reps into the calculator.
Keep the bar secure, hold a consistent knee position, push the hips back, and use the same controlled hinge depth on every rep.
Endura built these standards from reviewed Barbell Good Morning targets and adjusts them for different bodyweights. They are practical benchmarks for this exact test—not universal bodyweight ratios or population averages.
Men
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 120 lb | Under 70 lb | 70–90 lb | 91–126 lb | 127–160 lb | 161–195 lb | 196 lb+ |
| 130 lb | Under 74 lb | 74–95 lb | 96–133 lb | 134–169 lb | 170–206 lb | 207 lb+ |
| 140 lb | Under 78 lb | 78–100 lb | 101–139 lb | 140–178 lb | 179–216 lb | 217 lb+ |
| 150 lb | Under 81 lb | 81–105 lb | 106–146 lb | 147–186 lb | 187–226 lb | 227 lb+ |
| 160 lb | Under 85 lb | 85–110 lb | 111–152 lb | 153–194 lb | 195–236 lb | 237 lb+ |
| 170 lb | Under 88 lb | 88–114 lb | 115–159 lb | 160–202 lb | 203–246 lb | 247 lb+ |
| 180 lb | Under 92 lb | 92–119 lb | 120–165 lb | 166–210 lb | 211–256 lb | 257 lb+ |
| 190 lb | Under 95 lb | 95–123 lb | 124–171 lb | 172–218 lb | 219–265 lb | 266 lb+ |
| 200 lb | Under 98 lb | 98–127 lb | 128–177 lb | 178–226 lb | 227–274 lb | 275 lb+ |
| 210 lb | Under 102 lb | 102–132 lb | 133–183 lb | 184–233 lb | 234–283 lb | 284 lb+ |
| 220 lb | Under 105 lb | 105–136 lb | 137–189 lb | 190–240 lb | 241–292 lb | 293 lb+ |
| 230 lb | Under 108 lb | 108–140 lb | 141–194 lb | 195–248 lb | 249–301 lb | 302 lb+ |
| 240 lb | Under 111 lb | 111–144 lb | 145–200 lb | 201–255 lb | 256–310 lb | 311 lb+ |
| 250 lb | Under 114 lb | 114–148 lb | 149–206 lb | 207–262 lb | 263–318 lb | 319 lb+ |
| 260 lb | Under 117 lb | 117–152 lb | 153–211 lb | 212–269 lb | 270–327 lb | 328 lb+ |
Women
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 100 lb | Under 40 lb | 40–51 lb | 52–74 lb | 75–97 lb | 98–120 lb | 121 lb+ |
| 110 lb | Under 42 lb | 42–54 lb | 55–79 lb | 80–103 lb | 104–127 lb | 128 lb+ |
| 120 lb | Under 45 lb | 45–58 lb | 59–83 lb | 84–109 lb | 110–135 lb | 136 lb+ |
| 130 lb | Under 47 lb | 47–61 lb | 62–88 lb | 89–115 lb | 116–143 lb | 144 lb+ |
| 140 lb | Under 50 lb | 50–64 lb | 65–93 lb | 94–121 lb | 122–150 lb | 151 lb+ |
| 150 lb | Under 52 lb | 52–67 lb | 68–97 lb | 98–127 lb | 128–157 lb | 158 lb+ |
| 160 lb | Under 54 lb | 54–70 lb | 71–101 lb | 102–133 lb | 134–164 lb | 165 lb+ |
| 170 lb | Under 57 lb | 57–73 lb | 74–106 lb | 107–138 lb | 139–171 lb | 172 lb+ |
| 180 lb | Under 59 lb | 59–76 lb | 77–110 lb | 111–144 lb | 145–177 lb | 178 lb+ |
| 190 lb | Under 61 lb | 61–79 lb | 80–114 lb | 115–149 lb | 150–184 lb | 185 lb+ |
| 200 lb | Under 63 lb | 63–81 lb | 82–118 lb | 119–154 lb | 155–190 lb | 191 lb+ |
| 210 lb | Under 65 lb | 65–84 lb | 85–122 lb | 123–159 lb | 160–197 lb | 198 lb+ |
| 220 lb | Under 67 lb | 67–87 lb | 88–126 lb | 127–164 lb | 165–203 lb | 204 lb+ |
How the Barbell Good Morning Calculator Works
Enter your sex, bodyweight, weight lifted, and reps. The Barbell Good Morning calculator estimates your one-rep max from that set, then compares it with the targets for your sex and exact bodyweight. A one-rep entry uses the entered weight directly.
Keep the bar secure, hold a consistent knee position, push the hips back, and use the same controlled hinge depth on every rep. The result shows your current strength level and the exact estimated one-rep-max target for the next level. Bodyweight remains part of the comparison, but one fixed bodyweight multiplier does not determine the tier.
Elite Barbell Good Morning Strength Levels
Elite Barbell Good Morning strength means reaching the Elite target for your sex and exact bodyweight. The target rises with bodyweight without increasing pound-for-pound, so use the calculator for your exact Elite and Stretch targets.
At this level, the lifter can hinge to full depth, hold their back position at the bottom, and return to standing without the bar drifting or the knees shifting. The rep looks the same from start to finish, even with heavy weight on the bar.
For example, a 180 lb lifter reaches the Elite tier at about 207 lb, while a 220 lb lifter needs about 253 lb to reach the same level. The heavier lifter must move more weight to match the same standard, and both must do it with the same strict hinge to qualify.
Elite good morning strength is not just moving heavy weight. It is controlling that weight through the entire hinge without losing position. If the knees move forward, the depth shortens, or the bar shifts away from midfoot, the lift changes and the result no longer meets the standard.
At the bottom of a true elite rep, the hamstrings are tight, the torso is stable, and the bar stays directly over the midfoot. From there, the lifter drives the hips forward to stand up without any change in position.
Enter your strongest recent set into the calculator above and see how close you are to the elite range for this lift.
Barbell Good Morning Comparisons
Barbell good morning strength is lower than most lower-body lifts because the bar sits on your back and your torso leans forward, which increases stress on your lower back and limits how much weight you can use.
In a deadlift, the weight stays close to your hips and you can use more leg drive. In a squat, your torso stays more upright and your legs handle most of the work. In a good morning, your hips move back while your torso drops forward, which makes the lift harder to control and reduces the weight you can handle.
Because Barbell Good Morning targets adjust allometrically for bodyweight, compare the strength levels produced by each exercise’s own calculator instead of transferring one fixed ratio or tier between exercises.
If your good morning starts to get close to your squat or Romanian deadlift, your knees are usually moving forward first. Once that happens, the lift shifts away from a hinge and the number no longer reflects good morning strength.
| Lift | Typical Strength Level (180 lb Lifter) | Main Limitation |
|---|---|---|
| Deadlift | 275–365 lb | Full posterior chain |
| Back Squat | 225–315 lb | Leg strength |
| Romanian Deadlift | 205–275 lb | Hamstrings + control |
| Good Morning | 165–205 lb | Back position + hinge control |
Compare your numbers to the other lifts you train, then enter a recent set into the calculator above to see if your good morning strength lines up with where it should be.
Barbell Good Morning Milestones and Next Targets
Your next Barbell Good Morning milestone is the first strength-level target above your current result. Enter your sex, bodyweight, weight lifted, and reps to see the exact estimated one-rep-max gap to that target.
Keep the bar secure, hold a consistent knee position, push the hips back, and use the same controlled hinge depth on every rep. You can close the gap by lifting more weight, completing more valid reps with the same weight, or improving both. Recalculate after a strong set to see exactly what remains.
| Group | Reference bodyweight | Novice to Intermediate | Intermediate to Advanced | Advanced to Elite | Elite to Stretch |
|---|---|---|---|---|---|
| Men | 190 lb | +29 lb | +48 lb | +47 lb | +47 lb |
| Women | 150 lb | +16 lb | +30 lb | +30 lb | +30 lb |
Related Tools
Stiff Leg Deadlift Strength Standards
A strong stiff-leg deadlift shows how well your hamstrings handle load in a stretched position. If you can stiff-leg deadlift 185 lb for 5 clean reps but your good morning is much lower, the issue is not hamstring strength—it’s your ability to hold your back position with the bar on your shoulders. Focus on keeping the same hinge depth while maintaining control from top to bottom.
Barbell Squat Strength Standards
Your squat reflects how much force your legs can produce, but it does not guarantee a strong hinge. A lifter squatting 275 lb with a 155 lb good morning usually shifts too much into the knees when the weight gets heavy. Bring your knee position under control and keep your hips moving back to close that gap.
Trap Bar Deadlift Strength Standards
The trap bar deadlift lets you stay more upright and use more weight, which removes some of the demand on your hinge. If you can lift 315 lb here but struggle with 165 lb in the good morning, the problem is not strength—it’s your ability to control your torso when the load moves away from your center. Work on keeping the bar path stable and your back position fixed under load.
Romanian Deadlift Strength Standards
The Romanian deadlift is the closest comparison to a good morning, but the bar stays in your hands instead of on your back. A 225 lb Romanian deadlift with a much lower good morning points to difficulty holding position when the load shifts onto your spine. Keep your hinge depth and tempo consistent to bring these numbers closer together.
Deadlift Strength Standards Calculator
The deadlift shows your total pulling strength with the bar close to your body. If you deadlift 365 lb but your good morning is under 200 lb, you have the strength but not the control to apply it through a hinge with the bar on your back. Build your ability to stay tight through the entire hinge to carry that strength over.
Use these tools alongside the good morning calculator above to identify exactly where your hinge strength breaks down and what to improve next.