Zercher Deadlift vs Barbell Good Morning Strength Standards
Compare your zercher deadlift 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.
Use each exercise's canonical input: External load for Zercher Deadlift and Total barbell weight for Barbell Good Morning. Use a strict, repeatable zercher deadlift test using the canonical setup, range, and finish rules 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 Deadlift vs Barbell Good Morning Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the zercher deadlift 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 deadlift 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 Deadlift / 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 Deadlift vs Good Morning Standards
How to read the table: The first number is Zercher Deadlift; 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 | 189 / 70 lb 85.7 / 31.8 kg | 245 / 91 lb 111.1 / 41.3 kg | 280 / 126 lb 127 / 57.2 kg | 322 / 160 lb 146.1 / 72.6 kg |
| 130 lb 59 kg | 200 / 74 lb 90.7 / 33.6 kg | 259 / 96 lb 117.5 / 43.5 kg | 295 / 133 lb 133.8 / 60.3 kg | 339 / 169 lb 153.8 / 76.7 kg |
| 140 lb 63.5 kg | 210 / 78 lb 95.3 / 35.4 kg | 272 / 101 lb 123.4 / 45.8 kg | 310 / 140 lb 140.6 / 63.5 kg | 357 / 178 lb 161.9 / 80.7 kg |
| 150 lb 68 kg | 220 / 81 lb 99.8 / 36.7 kg | 284 / 106 lb 128.8 / 48.1 kg | 325 / 146 lb 147.4 / 66.2 kg | 373 / 186 lb 169.2 / 84.4 kg |
| 160 lb 72.6 kg | 229 / 85 lb 103.9 / 38.6 kg | 297 / 111 lb 134.7 / 50.3 kg | 339 / 152 lb 153.8 / 68.9 kg | 390 / 194 lb 176.9 / 88 kg |
| 170 lb 77.1 kg | 239 / 88 lb 108.4 / 39.9 kg | 309 / 115 lb 140.2 / 52.2 kg | 353 / 159 lb 160.1 / 72.1 kg | 406 / 202 lb 184.2 / 91.6 kg |
| 180 lb 81.6 kg | 248 / 92 lb 112.5 / 41.7 kg | 321 / 120 lb 145.6 / 54.4 kg | 367 / 165 lb 166.5 / 74.8 kg | 422 / 210 lb 191.4 / 95.3 kg |
| 190 lb 86.2 kg | 257 / 95 lb 116.6 / 43.1 kg | 333 / 124 lb 151 / 56.2 kg | 380 / 171 lb 172.4 / 77.6 kg | 437 / 218 lb 198.2 / 98.9 kg |
| 200 lb 90.7 kg | 266 / 98 lb 120.7 / 44.5 kg | 345 / 128 lb 156.5 / 58.1 kg | 393 / 177 lb 178.3 / 80.3 kg | 452 / 226 lb 205 / 102.5 kg |
| 210 lb 95.3 kg | 275 / 102 lb 124.7 / 46.3 kg | 356 / 133 lb 161.5 / 60.3 kg | 406 / 183 lb 184.2 / 83 kg | 467 / 233 lb 211.8 / 105.7 kg |
| 220 lb 99.8 kg | 283 / 105 lb 128.4 / 47.6 kg | 367 / 137 lb 166.5 / 62.1 kg | 419 / 189 lb 190.1 / 85.7 kg | 482 / 240 lb 218.6 / 108.9 kg |
| 230 lb 104.3 kg | 292 / 108 lb 132.4 / 49 kg | 378 / 141 lb 171.5 / 64 kg | 432 / 194 lb 196 / 88 kg | 496 / 248 lb 225 / 112.5 kg |
| 240 lb 108.9 kg | 300 / 111 lb 136.1 / 50.3 kg | 389 / 145 lb 176.4 / 65.8 kg | 444 / 200 lb 201.4 / 90.7 kg | 511 / 255 lb 231.8 / 115.7 kg |
| 250 lb 113.4 kg | 309 / 114 lb 140.2 / 51.7 kg | 400 / 149 lb 181.4 / 67.6 kg | 456 / 205 lb 206.8 / 93 kg | 525 / 262 lb 238.1 / 118.8 kg |
| 260 lb 117.9 kg | 317 / 117 lb 143.8 / 53.1 kg | 410 / 153 lb 186 / 69.4 kg | 468 / 211 lb 212.3 / 95.7 kg | 539 / 269 lb 244.5 / 122 kg |
| 270 lb 122.5 kg | 325 / 120 lb 147.4 / 54.4 kg | 421 / 157 lb 191 / 71.2 kg | 480 / 216 lb 217.7 / 98 kg | 552 / 276 lb 250.4 / 125.2 kg |
| 280 lb 127 kg | 333 / 123 lb 151 / 55.8 kg | 431 / 161 lb 195.5 / 73 kg | 492 / 221 lb 223.2 / 100.2 kg | 566 / 282 lb 256.7 / 127.9 kg |
| 290 lb 131.5 kg | 341 / 126 lb 154.7 / 57.2 kg | 441 / 164 lb 200 / 74.4 kg | 504 / 227 lb 228.6 / 103 kg | 579 / 289 lb 262.6 / 131.1 kg |
| 300 lb 136.1 kg | 348 / 129 lb 157.9 / 58.5 kg | 452 / 168 lb 205 / 76.2 kg | 515 / 232 lb 233.6 / 105.2 kg | 593 / 296 lb 269 / 134.3 kg |
Women’s Zercher Deadlift vs Good Morning Standards
How to read the table: The first number is Zercher Deadlift; 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 | 114 / 40 lb 51.7 / 18.1 kg | 155 / 52 lb 70.3 / 23.6 kg | 183 / 75 lb 83 / 34 kg | 212 / 98 lb 96.2 / 44.5 kg |
| 110 lb 49.9 kg | 122 / 43 lb 55.3 / 19.5 kg | 165 / 55 lb 74.8 / 24.9 kg | 195 / 80 lb 88.5 / 36.3 kg | 226 / 104 lb 102.5 / 47.2 kg |
| 120 lb 54.4 kg | 129 / 46 lb 58.5 / 20.9 kg | 175 / 59 lb 79.4 / 26.8 kg | 207 / 84 lb 93.9 / 38.1 kg | 240 / 110 lb 108.9 / 49.9 kg |
| 130 lb 59 kg | 136 / 48 lb 61.7 / 21.8 kg | 185 / 62 lb 83.9 / 28.1 kg | 218 / 89 lb 98.9 / 40.4 kg | 253 / 116 lb 114.8 / 52.6 kg |
| 140 lb 63.5 kg | 143 / 51 lb 64.9 / 23.1 kg | 194 / 65 lb 88 / 29.5 kg | 229 / 94 lb 103.9 / 42.6 kg | 266 / 122 lb 120.7 / 55.3 kg |
| 150 lb 68 kg | 150 / 53 lb 68 / 24 kg | 203 / 68 lb 92.1 / 30.8 kg | 240 / 98 lb 108.9 / 44.5 kg | 278 / 128 lb 126.1 / 58.1 kg |
| 160 lb 72.6 kg | 157 / 55 lb 71.2 / 24.9 kg | 212 / 71 lb 96.2 / 32.2 kg | 251 / 102 lb 113.9 / 46.3 kg | 290 / 134 lb 131.5 / 60.8 kg |
| 170 lb 77.1 kg | 163 / 58 lb 73.9 / 26.3 kg | 221 / 74 lb 100.2 / 33.6 kg | 261 / 107 lb 118.4 / 48.5 kg | 302 / 139 lb 137 / 63 kg |
| 180 lb 81.6 kg | 169 / 60 lb 76.7 / 27.2 kg | 229 / 77 lb 103.9 / 34.9 kg | 271 / 111 lb 122.9 / 50.3 kg | 314 / 145 lb 142.4 / 65.8 kg |
| 190 lb 86.2 kg | 176 / 62 lb 79.8 / 28.1 kg | 238 / 80 lb 108 / 36.3 kg | 281 / 115 lb 127.5 / 52.2 kg | 325 / 150 lb 147.4 / 68 kg |
| 200 lb 90.7 kg | 182 / 64 lb 82.6 / 29 kg | 246 / 82 lb 111.6 / 37.2 kg | 291 / 119 lb 132 / 54 kg | 337 / 155 lb 152.9 / 70.3 kg |
| 210 lb 95.3 kg | 188 / 66 lb 85.3 / 29.9 kg | 254 / 85 lb 115.2 / 38.6 kg | 300 / 123 lb 136.1 / 55.8 kg | 348 / 160 lb 157.9 / 72.6 kg |
| 220 lb 99.8 kg | 194 / 68 lb 88 / 30.8 kg | 262 / 88 lb 118.8 / 39.9 kg | 310 / 127 lb 140.6 / 57.6 kg | 359 / 165 lb 162.8 / 74.8 kg |
| 230 lb 104.3 kg | 199 / 70 lb 90.3 / 31.8 kg | 270 / 90 lb 122.5 / 40.8 kg | 319 / 130 lb 144.7 / 59 kg | 370 / 170 lb 167.8 / 77.1 kg |
| 240 lb 108.9 kg | 205 / 73 lb 93 / 33.1 kg | 278 / 93 lb 126.1 / 42.2 kg | 328 / 134 lb 148.8 / 60.8 kg | 380 / 175 lb 172.4 / 79.4 kg |
How Your Zercher Deadlift 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 deadlift strength level
The standards use the sex-specific targets from the individual Zercher Deadlift 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 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 deadlift | Adjust zercher deadlift 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 Deadlift 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 deadlift 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.
73.5 → 134.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the good morning standard minus the zercher deadlift standard. A plus sign means the good morning standard is higher. A minus sign means the zercher deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −119 lb −53.9 kg | −154 lb −69.8 kg | −154 lb −69.8 kg | −162 lb −73.5 kg |
| 130 lb 59 kg | −126 lb −57.1 kg | −163 lb −74 kg | −162 lb −73.5 kg | −170 lb −77.1 kg |
| 140 lb 63.5 kg | −132 lb −59.9 kg | −171 lb −77.6 kg | −170 lb −77.1 kg | −179 lb −81.2 kg |
| 150 lb 68 kg | −139 lb −63.1 kg | −178 lb −80.7 kg | −179 lb −81.2 kg | −187 lb −84.8 kg |
| 160 lb 72.6 kg | −144 lb −65.3 kg | −186 lb −84.4 kg | −187 lb −84.9 kg | −196 lb −88.9 kg |
| 170 lb 77.1 kg | −151 lb −68.5 kg | −194 lb −88 kg | −194 lb −88 kg | −204 lb −92.6 kg |
| 180 lb 81.6 kg | −156 lb −70.8 kg | −201 lb −91.2 kg | −202 lb −91.7 kg | −212 lb −96.1 kg |
| 190 lb 86.2 kg | −162 lb −73.5 kg | −209 lb −94.8 kg | −209 lb −94.8 kg | −219 lb −99.3 kg |
| 200 lb 90.7 kg | −168 lb −76.2 kg | −217 lb −98.4 kg | −216 lb −98 kg | −226 lb −102.5 kg |
| 210 lb 95.3 kg | −173 lb −78.4 kg | −223 lb −101.2 kg | −223 lb −101.2 kg | −234 lb −106.1 kg |
| 220 lb 99.8 kg | −178 lb −80.8 kg | −230 lb −104.4 kg | −230 lb −104.4 kg | −242 lb −109.7 kg |
| 230 lb 104.3 kg | −184 lb −83.4 kg | −237 lb −107.5 kg | −238 lb −108 kg | −248 lb −112.5 kg |
| 240 lb 108.9 kg | −189 lb −85.8 kg | −244 lb −110.6 kg | −244 lb −110.7 kg | −256 lb −116.1 kg |
| 250 lb 113.4 kg | −195 lb −88.5 kg | −251 lb −113.8 kg | −251 lb −113.8 kg | −263 lb −119.3 kg |
| 260 lb 117.9 kg | −200 lb −90.7 kg | −257 lb −116.6 kg | −257 lb −116.6 kg | −270 lb −122.5 kg |
| 270 lb 122.5 kg | −205 lb −93 kg | −264 lb −119.8 kg | −264 lb −119.7 kg | −276 lb −125.2 kg |
| 280 lb 127 kg | −210 lb −95.2 kg | −270 lb −122.5 kg | −271 lb −123 kg | −284 lb −128.8 kg |
| 290 lb 131.5 kg | −215 lb −97.5 kg | −277 lb −125.6 kg | −277 lb −125.6 kg | −290 lb −131.5 kg |
| 300 lb 136.1 kg | −219 lb −99.4 kg | −284 lb −128.8 kg | −283 lb −128.4 kg | −297 lb −134.7 kg |
How Women’s Zercher Deadlift 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.
51.7 → 93 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the good morning standard minus the zercher deadlift standard. A plus sign means the good morning standard is higher. A minus sign means the zercher deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −74 lb −33.6 kg | −103 lb −46.7 kg | −108 lb −49 kg | −114 lb −51.7 kg |
| 110 lb 49.9 kg | −79 lb −35.8 kg | −110 lb −49.9 kg | −115 lb −52.2 kg | −122 lb −55.3 kg |
| 120 lb 54.4 kg | −83 lb −37.6 kg | −116 lb −52.6 kg | −123 lb −55.8 kg | −130 lb −59 kg |
| 130 lb 59 kg | −88 lb −39.9 kg | −123 lb −55.8 kg | −129 lb −58.5 kg | −137 lb −62.2 kg |
| 140 lb 63.5 kg | −92 lb −41.8 kg | −129 lb −58.5 kg | −135 lb −61.3 kg | −144 lb −65.4 kg |
| 150 lb 68 kg | −97 lb −44 kg | −135 lb −61.3 kg | −142 lb −64.4 kg | −150 lb −68 kg |
| 160 lb 72.6 kg | −102 lb −46.3 kg | −141 lb −64 kg | −149 lb −67.6 kg | −156 lb −70.7 kg |
| 170 lb 77.1 kg | −105 lb −47.6 kg | −147 lb −66.6 kg | −154 lb −69.9 kg | −163 lb −74 kg |
| 180 lb 81.6 kg | −109 lb −49.5 kg | −152 lb −69 kg | −160 lb −72.6 kg | −169 lb −76.6 kg |
| 190 lb 86.2 kg | −114 lb −51.7 kg | −158 lb −71.7 kg | −166 lb −75.3 kg | −175 lb −79.4 kg |
| 200 lb 90.7 kg | −118 lb −53.6 kg | −164 lb −74.4 kg | −172 lb −78 kg | −182 lb −82.6 kg |
| 210 lb 95.3 kg | −122 lb −55.4 kg | −169 lb −76.6 kg | −177 lb −80.3 kg | −188 lb −85.3 kg |
| 220 lb 99.8 kg | −126 lb −57.2 kg | −174 lb −78.9 kg | −183 lb −83 kg | −194 lb −88 kg |
| 230 lb 104.3 kg | −129 lb −58.5 kg | −180 lb −81.7 kg | −189 lb −85.7 kg | −200 lb −90.7 kg |
| 240 lb 108.9 kg | −132 lb −59.9 kg | −185 lb −83.9 kg | −194 lb −88 kg | −205 lb −93 kg |
Zercher Deadlift and Barbell Good Morning Exercises Used by This Calculator
This calculator uses a strict zercher deadlift and a barbell good morning. Use strict canonical Zercher Deadlift and Barbell Good Morning tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Zercher Deadlift
Follow the individual Zercher Deadlift calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 Deadlift result and one recent Barbell Good Morning result
Use each exercise’s canonical input: External load for Zercher Deadlift and Total barbell weight for Barbell Good Morning.
Related Tools
- Zercher Deadlift (From Floor) — View the individual Zercher Deadlift standards and next strength-level target.
- Barbell Good Morning — View the individual Good Morning standards and next strength-level target.
- Atlas Stone — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- 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.