Strength Level Calculator
Good Morning Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Good Morning is about 86 kg (190 lb) and advanced is about 125 kg. For a 60 kg (132 lb) woman, intermediate is about 43 kg and advanced about 63 kg. Enter your own numbers below to see your level.
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Good Morning strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 14 kg · 32 lb | 29 kg · 64 lb | 62 kg · 137 lb | 95 kg · 210 lb | 145 kg · 319 lb |
| 70 kg · 154 lb | 20 kg · 45 lb | 38 kg · 84 lb | 74 kg · 164 lb | 111 kg · 245 lb | 163 kg · 360 lb |
| 80 kg · 176 lb | 26 kg · 58 lb | 47 kg · 103 lb | 86 kg · 190 lb | 125 kg · 276 lb | 180 kg · 397 lb |
| 90 kg · 198 lb | 32 kg · 72 lb | 55 kg · 122 lb | 97 kg · 214 lb | 139 kg · 306 lb | 196 kg · 432 lb |
| 100 kg · 220 lb | 39 kg · 85 lb | 64 kg · 140 lb | 107 kg · 237 lb | 151 kg · 334 lb | 211 kg · 465 lb |
| 110 kg · 243 lb | 45 kg · 99 lb | 72 kg · 158 lb | 117 kg · 259 lb | 163 kg · 360 lb | 225 kg · 495 lb |
| 120 kg · 265 lb | 51 kg · 112 lb | 79 kg · 175 lb | 127 kg · 280 lb | 175 kg · 385 lb | 238 kg · 524 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 10 kg · 22 lb | 19 kg · 42 lb | 38 kg · 84 lb | 57 kg · 125 lb | 84 kg · 185 lb |
| 60 kg · 132 lb | 13 kg · 28 lb | 23 kg · 50 lb | 43 kg · 94 lb | 63 kg · 138 lb | 91 kg · 200 lb |
| 70 kg · 154 lb | 15 kg · 33 lb | 26 kg · 58 lb | 47 kg · 104 lb | 68 kg · 150 lb | 97 kg · 214 lb |
| 80 kg · 176 lb | 17 kg · 38 lb | 29 kg · 65 lb | 51 kg · 113 lb | 73 kg · 161 lb | 103 kg · 227 lb |
| 90 kg · 198 lb | 19 kg · 43 lb | 32 kg · 71 lb | 55 kg · 121 lb | 78 kg · 171 lb | 108 kg · 238 lb |
Standards are estimates from Lyfta's strength model for a 30-year-old lifter, showing the one-rep max at each level. Beginner = stronger than 5% of lifters, Novice 34%, Intermediate 50%, Advanced 84%, Elite 95%.
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Frequently asked questions
- How do I calculate my Good Morning strength level?
- Enter your Good Morning one-rep max, plus your age, bodyweight, and gender. The Lyfta strength level calculator compares that lift with other lifters and ranks you from beginner to elite.
- What is the average Good Morning weight?
- The median (intermediate) Good Morning one-rep max is about 86 kg for an 80 kg man and about 43 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Good Morning for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Good Morning at about 86 kg (190 lb) and advanced at about 125 kg (276 lb). For a 60 kg (132 lb) woman, intermediate is about 43 kg (95 lb) and advanced about 63 kg (139 lb). The table on this page shows other bodyweights.
- What do beginner, novice, intermediate, advanced, and elite mean?
- They are percentile bands for lifters at your age and bodyweight. Beginner is stronger than about 5% of lifters, intermediate is around the median, advanced is stronger than about 84%, and elite is stronger than about 95%.
- How are Lyfta strength standards calculated?
- Lyfta uses statistical strength models built from lifter data. Your one-rep max is compared with the expected distribution for that exercise at the age, bodyweight, and gender you enter.